Izindlela Ezinhle Zokuhamba Ngendlela Yakho Yokungcolisa
Kungakhathaliseki ukuthi ufuna ukunciphisa isikhathi sokugeza, isikhathi esithile esikhethekile, noma amaholidi, ukuvivinya umzimba kudingeka kube yingxenye yokulinganisa isisindo-ukulahleka. Ukuzivocavoca kuzokusiza ukuthi ugcine ubukhulu bemisipha, okuyinto enempilo emzimbeni wakho futhi engcono ekubukeni kwakho. Ngaphezu kwalokho, ukugcina imisipha kuyokwenza ukuthi ukulahlekelwa kwesisindo sakho kube lula ukusekela isikhathi eside. Ngesikhathi ukugibela ibhayisikili ngaphandle kokungenakwenzeka kungakusiza ukugcoba amakhilogremu, ukuhamba ngebhayisikili kungakwazi.
Ngaphandle kokuvutha amakholori angu-400 kuya ku-600 ekilasini lesigamu-45 , ukuhamba ngebhayisikili ngendawo kungasiza ekuvuseleleni umzimba wakho (injini yakho yomzimba wekhalori) futhi unikeza ithuba lokukhuluma futhi uqinise yonke imisipha emilenzeni yakho, ngaphandle kokushaya izintambo zakho . Ukuthola okuningi emisebenzini yokuhamba ngebhayisikili, uzodinga ukulalela imithetho ethile eyisisekelo yokudla nokuqeqeshwa.
Amathiphu ayisishiyagalombili angakusiza ukuba uhambe ngamandla, uhlale unempilo, futhi uhle kancane
- Yidla ngaphambi kokuba ugibele. Ngokuphambene nalokho okungenzeka ukuthi wezwa mayelana nezinzuzo zokuzivocavoca esiswini esingenalutho, kuwukuhlakanipha ukuhlinzeka umzimba wakho ngamandla okudingeka ugibele kanzima futhi uthole izinzuzo eziphezulu kusukela emsebenzini. Ngisho noma uthatha isigaba samanje ekuseni, udle into emincane imizuzu engu-30 ngaphambi kokuba ugibele. Lokhu kungaba yibhanana encane, ucezu lwesinkwa esinomsoco nge-jam, noma okuncane kakhulu okusanhlamvu okusanhlamvu. Yenza ihora elilodwa noma amabili ngaphambi kwesikhatsi sekusasa noma kusihlwa ngebhayisikili ngokubandakanya amaprotheni kanye ne-carbs (mhlawumbe i-apula encane ephethe isipuni se-almond ibhotela noma amathisipuni ambalwa we-trail mix). Ngaphandle kokukusiza ukuba uphethiloli, ukudla kusengaphambili kungakusiza ushise amakholori engeziwe, ngenxa yethonya lokudla . Qinisekisa ukuphuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuhamba; umzimba wakho udinga ukutholakala kwamanzi okwanele ukugcina umzimba wakho wokugcoba umzimba nokukhipha amakholori ngendlela ephumelelayo.
- Vary ijubane nobunzima. Ngamafomu amaningi okuzivocavoca, ukuqeqeshwa kwesikhashana kungenza uphethiloli wakho ube ngaphezu kokuzivocavoca-futhi kuyafana nangebhayisikili yangaphakathi. Cabanga njengendlela yokukhohlisa umzimba wakho ekushiseni ama-calories ngokushesha. Ngokushintsha ukuqhuma okunamandla okuhamba phambili (okusho, ukuhamba okusheshayo ngokumelene nokuphikisana okunzima kakhulu) ngezinga elikhululekile, uzoshisa ama-khalori amaningi ngesikhathi sokuzivocavoca kunokuba uzobe uhamba ngesivinini esifanayo, esilinganiselwe. Lokhu kuzokwenza futhi kube nokuzivocavoca okukhulu kokusebenzisa i-oxygen ukusetshenziswa ( umphumela osemva kokushisa ), okubangela ukuba uqhubeke ushisa amakholori amaningi amahora ambalwa emva kokuhamba ngebhayisikili.
- Hlukanisa ukusebenza kwakho. Uma ungenayo isikhathi sekilasi lokuhamba ngamaminithi angu-45, yenza amaseshini amabili emizuzu engu-25 futhi uzoshisa amakholori amaningi phakathi kwalababili njengoba uthanda ngeklasi elilodwa elide. Ungase uzikhandle kanzima ngesikhathi esifushane, uxubha amakholori amaningi. Noma ngabe yikuphi, uzovuna umphumela wokushisa kabili ngosuku kodwa kanye, ukuvumela ukuthi ushise amakholori amaningi emahoreni angu-24.
- Vuselela ukusebenza kwakho ngebhayisikili. Yenza uhlobo olufanayo lokugibela usuku nosuku, futhi umzimba wakho uzokuvumelanisa nomsebenzi futhi ngeke uthole omkhulu we-bang obomvu wokuzikhandla njengomzamo wakho ekuqaleni. Isixazululo ukushintsha njalo izinhlobo zokugibela ozenzayo (ukushintsha phakathi kokukhuthazela, amandla, isikhathi, nokugijima okubheke emncintiswaneni), futhi ukushintsha ukuqina, ukuxuba umzimba wakho ukuba ushise ama-calorie ngokushesha ngesikhathi nangemva kokuzivocavoca.
- Ukuqeqeshwa ukuphikiswa. Uma ubuhlungu obunamafutha obukhulu obunakho, izinga lakho lokuphumula lokuphumula (RMR) lizophakama futhi ama-calories angaphezulu uzoshisa 24/7. Ukwakha imisipha ngaphandle kwe-studio yebhayisikili, yenza okungenani iqoqo elilodwa lokuqeqeshwa kwamandla eqembu ngalinye eliyinhloko izikhathi ezintathu noma kathathu ngesonto, liluleka uWayne Westcott, Ph.D., umqondisi wesayensi yokuzivocavoca eQuincy College eQuincy, eMassachusetts , nomlobi we- "Thola amandla, uzizwe uncane." Ngale ndlela, uzofaka isisindo somswakama bese uqeda i-RMR yakho enkambisweni. Kungakhathaliseki ukuthi usebenzise imishini yesisindo noma izisindo zamahhala , amaqembu wokumelana noma i- kettlebells kuwe.
- Gcwalisa imisipha yakho ngokufanele. Ngakapheli ihora emva kokuzivocavoca kwakho, udle inhlanganisela yamagidhahydrate namaprotheni (afana nama-ounces angu-12 we-fat fat-fat chocolate noma ama-walnuts aphakathi kwe-pear) ukuze ugcwalise izitolo zakho ze-glycogen futhi uhlinzeke ngama-amino acids ukukhanda imisipha nokwakha . Lokhu kuzogcina imisipha yakho kanye nesimetabolism yakho isebenza ngokushelelayo futhi ilungise umzimba wakho ekusebenzeni okulandelayo.
- Ungazinikeli isidingo sokudla samahhala. Abanye abantu benza iphutha lokucabanga ukuthi njengoba ukuhamba ngebhayisikili engaphakathi kuyindlela ephakeme kakhulu yokuvivinya umzimba, bangadla noma yini abayifunayo futhi basanciphisa isisindo. Akunjalo. Okuyiqiniso ukuthi ngisho noma ugibela inhliziyo yakho, awunakwenzeka ukushisa ama-calories angama-500 noma angu-600 emaminithini angu-45. Udinga ukushisa amakholori angaphezu kuka-3 500 ukuze ulahlekelwe isisindo esisodwa sesisindo somzimba ngakho uma uzithatha ucezu lwekhekhe le-chocolate, uzodla ama-calorie angu-537, ngokuyisisekelo ukuqeda ukushisa kwekhalori owawenza ngebhayisikili.
- Hlala uhamba. Uma usuke ukhathele ngemuva kweseshini yebhayisikili ye-hardcore, ungaziniki imvume yokuba i-sofa spud lonke usuku. Yenza lokhu futhi uzophelela ekukhokheni imiphumela yekhalori yokuvuthwa kwebhayisikili nokuqhubeka kwakho emgomweni wakho wokulahlekelwa isisindo. Indlela engcono ukuhambisa okuningi ukuze ulahlekelwe ngaphezulu.