Ukuba ngokweqile akuyona isizathu sokugwema ukusebenza, njengoba abagijimi beza kuzo zonke izinhlobo nobukhulu. Uma ukhuluphele ngokweqile, ukugijima kungakusiza ukuba uthuthukise impilo yakho, uthole isimo, uthuthukise ukuzethemba kwakho, futhi ulahlekelwe isisindo.
Ukuqala ngokusebenza kungaba yinkinga enzima kubantu abakhuluphele ngokweqile, ngoba bathatha amafutha amaningi omzimba futhi bavame ukuvuthwa kalula kunabo abahamba phambili.
Nasi iseluleko esithile sokuthi abagijimi abangaphezu kwamandla obukhulu bangakwazi kanjani ukuqala umkhuba osebenzayo ngokuphepha futhi bavune zonke izinzuzo ezinkulu zokusebenza .
Hlola Ngodokotela Wakho
Ngaphambi kokuba uqale isimiso sokusebenza esivamile, kufanele uhlole nodokotela wakho ukuthola imvume yezokwelapha ukuze usebenze. Lesi isinyathelo esibalulekile kunoma ubani osanda kusebenza, kodwa ikakhulukazi uma ukhuluphele kakhulu. Yabelana ngepulani yakho kanye nemigomo yakho nodokotela wakho futhi umenze ahlole uhlelo lwakho nanoma yiziphi izinkinga zezempilo ezingenzeka. Khuluma nganoma yimiphi imibandela ekhona ngaphambili noma ukulimala kwangaphambilini okungaba nethonya ekukwazi ukuqala uhlelo olusebenzayo oluvamile.
Uma unethemba lokwehla isisindo ngokusebenza, qiniseka ukuthi uvumela udokotela wakho ukuba azi ngemigomo yakho. Udokotela wakho angase futhi ancoma ukuthi wenze ukuhlolwa kokucindezeleka kokuzivocavoca kwi-treadmill ukuze uphume noma yiziphi izinkinga zenhliziyo.
Thola Izikebhe Ezifanele
Ukugqoka izicathulo ezingasebenzi kahle ngezinyawo zakho kanye nesitayela esisebenzayo kungaholela ekulimaleni nasekuhluphekeni okujwayelekile ngenkathi kusebenza.
Uma ukhuluphele ngokweqile, isisindo esengeziwe nokucindezela kumalungu akho kungenza ube yingozi nakakhulu ekulimazeni, ngakho-ke kubalulekile ukuthi uthole izicathulo ezifanele.
Iya esitolo esikhethekile esitolo , lapho abathengisi abaqeqeshwe khona bengenza ukuhlaziywa kwe-gait esebenzayo futhi batusa izicathulo ezifanele zokuhamba kwakho, unyawo, nomzimba wakho.
Ungadinga izicathulo nge-cushioning eyengeziwe, ukwesekwa okuhle kwe-arch, noma esinye isici esikhethekile. Uma usuqaphela izicathulo ezifanele zokugijima kuwe, ungagcina njalo imali ngokuthola amadili online.
Qala kancane
Ukuzama ukwenza ngokushesha kakhulu kungabangela ukulimala nokushiswa. Uma ususebenze okungenani izinyanga ezimbalwa noma ngaphezulu, kufanele uqale ngokuhamba.
Ungakwazi ukuqala ukuhamba ngezinyawo, ngaphandle, noma ngisho echibini. Qala ngemigqa emihlanu noma engu-10 yokuhamba uma yilokho ongakuphatha. Ukuvumelana kubalulekile, ngakho-ke zama ukuhamba kancane usuku ngalunye. Vele uthole umzimba wakho usebenzise umsebenti bese usebenza kuze kuqhubeke ukuhamba phambili kwamaminithi angu-30 ngaphambi kokuthi uqale ukwengeza okunye okusebenzayo.
Sebenzisa Isu Lokugijima / Ukuhamba
Uma usuvuselele ukuqina kwakho ngokuhamba, ungaqala ngokugijima / ukuhamba , okuyindlela ehle kakhulu yokuphepha nokuzakhela ukukhuthazela kwakho okukhuthazayo.
Qala iseshini yakho yokugijima / ukuhamba ngokufudumala nge-10-minute ukuhamba okusheshayo ukuze uthole inhliziyo yakho ukuphakama futhi igazi eligeleza kuya imisipha zokusebenza.
Okulandelayo, sebenzisa kalula iminithi elingu-1 bese uhamba ngezinyanga ezimbili. Ukuhamba kufanele kube ukuphumula okusebenzayo, hhayi ukuphumula okuphelele. Ungahambi ngokuzenzakalela-yenza ngenhloso, njengendlela yokuhamba ngamandla, ukuqinisekisa ukuthi uthola ukusebenza okuhle kwe-cardio.
Phinda lo mjikelezo imizuzu engu-15 kuya kwezingu-20, bese uqedela ukuhamba ngamaminithi angu-5 njengendlela epholile.
Njengoba isikhathi sakho sokuhamba semaminithi engu-1 sibe lula, ungandisa inani lemikhawulo yakho yokugijima futhi unciphise ubude bokuhamba kwakho. Ngenkathi abanye abantu bezama ukufika lapho bekwazi khona ukugijima ngokuqhubekayo ngaphandle kokuhamba ngezinyawo, abanye banquma ukunamathela ngokugijima / ukuhamba njengeqhinga lesikhathi eside, besebenzisa izikhathi ezifana nokugijima imizuzu emithathu / ukuhamba iminithi 1 noma ugijime amaminithi amabili / uhambo Imizuzwana engu-30.
Hlanganisa Izinto Phezulu
Uma usuvuselele ukukhuthazela kwakho nge-run / walk, kufanele uqhubeke uzinselele ngokwengeza umzamo wakho noma ibanga phakathi nokugijima kwakho.
Lokhu kuzokusiza ukuthuthukisa imizamo yakho yokushisa ikhalori, ukuthuthukisa impilo yakho ngokwengeziwe, futhi kukusize ukuba ungabi nesithukuthezi ngesimiso sakho.
Ungaqala ukwengeza ijubane ngokufudumala ngamamayela bese ugijimela ngesivinini esheshayo (ukuphefumula okwesindayo kodwa okwamanje ukulawula) okwesikhashana bese ululame ngezinga elilula lomzuzu. Qhubeka nale iphethini ngamamayela amabili, bese upholisa phansi amahora angu-5-10. Uma lokho kulula kakhulu, ungase ukwandise isikhathi sezinyathelo zakho zejubane noma u- hill uphinda .
Nqabe ama-Naysayers
Uyanqikaza ukuqala ngokusebenza ngoba ukhathazekile ngalokho abantu abakushoyo noma bacabange uma bekubona usebenza?
Zama ukungakhathazeki ngalokho abanye abakucabangayo! Njengomgijimi, udinga ukuhlonishwa kwabanye abagijimi ikakhulukazi abangewona abagijimi. Phela, usebenza kanzima ukuze uthuthukise impilo yakho kanye nempilo yakho futhi abantu kufanele bahlatshwe umxhwele futhi baphefumulelwe imizamo yakho, hhayi ukukwahlulela.
Eqinisweni, abanye abagijimi bathanda ukubona abanye abantu bejabulela lo mdlalo, kungakhathaliseki ukuthi bahamba kangakanani, ubukhulu noma ubujamo. Uma ukhathazekile ngalokho abangewona abagijimi bacabanga, vele ukhumbuze ukuthi kunzima kangakanani ukusebenza nokuthi abalahlekile kuzo zonke izinzuzo zokusebenza. Futhi landela la macebiso ukuze uzizwe ungaziqapheli kancane uma usebenza esidlangalaleni . Njengoba uqhubeka nokugijima futhi wakha ukukhuthazela kwakho, uzozizwa uqiniseka ngokwengeziwe ngokusebenza nokukhathalela okuningi ngemibono yabanye abantu.
Okumangalisa ukuthi ungathola amanye amalungu omndeni nabangani ukuthi bangasisekeli intshisekelo yakho ekusebenzeni. Ukuntula ukusekelwa kwabantu abasondelene nawe kuvame ukuba ngumphumela womhawu wabo noma ukungaqiniseki. Uma abantu bekuphikisa futhi bakutshela ukuthi akufanele usebenze, nanka amanye amathiphu okubhekana nendlela yokubhekana nabangani bakho .
Engeza Amanye Amandla-Ukuqeqesha
Uma ngabe usuvele uqhuba ukuqeqeshwa kwamandla, zama ukufaka okungenani iseshini eyodwa noma ezimbili esimisweni sakho samasonto onke. Ngeke nje ushise amakholori amaningi ngenkathi uqeqeshwa ngamandla, kodwa ukukhula komzimba wakho okunamandla kuzothuthukisa ukusebenza kwakho okusebenzayo, ngakho uzokwazi ukugijima ngokushesha futhi isikhathi eside, futhi uphakamise ikhalori yakho ukushisa uma usebenza. Ukuqeqeshwa kwamandla nakho kuyasiza ekuvimbeleni ukulimala okusebenzayo , ngakho uzokwazi ukugcina ukuzibophezela kwakho ukuzivocavoca ngokuzilimaza.
Akudingeki ukuba ube yindawo yokuzivocavoca noma ube nemishini ekhethekile yokuqinisa isitimela. Nazi ezinye izampula zokuzivocavoca umzimba ezigijima abagijimi.
Ingabe Ngizolahlekelwa Isisindo Ngimgijima?
Ukugijima akuyona isiqinisekiso sokulahleka kwesisindo, futhi abanye abagijimi bangase benze amaphutha aholela ekuzuzeni isisindo . Kodwa kungaba yithuluzi eliwusizo lokulahlekelwa isisindo nokulondolozwa uma uhlakaniphile ngakho.
Enye yezingqinamba ezinkulu zokulahlekelwa isisindo ngokusebenzisa ukudla kudla amakholori amaningi ngenxa yesidlo sakho sokwanda. Ungakwazi ukulungisa wonke umsebenzi wakho onzima ngokuzinikela ekuthandeni noma ukuzivuza ngokudla okungekho emzimbeni. Zama ukugcina ifriji yakho kanye ne-pantry enezinto zokudla ezakha ukudla okunomsoco, okunomsoco, njengokudla okuphelele, izinhlanzi, inyama enomzimba, imifino nezithelo. Banikeza izakhi ezibalulekile, basize ekusebenziseni kahle ukusebenza kwakho futhi basize ekutheni uphinde uqalise ukusebenza. Hlela ukunciphisa inani lokudla okucutshungulwayo oyidlayo futhi ugweme izimo lapho ungangena kalula ekudleni okungenangqondo.
Kuyasiza futhi ukusakaza amakholori akho ngokudla ukudla okuncane okuyisithupha kuya kweyisithupha kulo lonke usuku, kunokuba udle ukudla okuyisithathu okukhulu. Uzonciphisa ukulamba kwakho jikelele futhi uzothola ukuguquguquka okwengeziwe ekuhleleni ukugijima kwakho ngoba ngeke kudingeke ukulibazise ukusebenza kwakho kuze kube yilapho ushaya ukudla okukhulu.
Ukulandela amakholori akho usebenzisa uhlelo lokusebenza njengo-MyFitnessPal kungakusiza uhlale wazi ukuthi mangaki amakholori owathathayo nokuthi mangaki ovuthayo. Ukucwaninga kubonisa ukuthi abantu abathandayo ukusetshenziswa kwabo kokudla baphumelela kakhulu ekulahlekelweni kwesisindo nokulondoloza ngaphezu kwalabo abangekho. Ungase ushatswe ukuthi zingakanani ukhalori ozithathayo, kodwa kuzokusiza ukuthi ubone izindawo zokuthuthukisa. Ukugcina ithrekhi yokudla kwakho nokuzivocavoca kuzokusiza uhlale ukhuthazwa ukunamathela ngomkhuba wakho wokusebenza .
> Umthombo:
> Stevens, V, et al. "Ukulahlekelwa Isisindo Ngesikhathi Sokungenelela Okujulile Kwesisindo-Ukulahlekelwa Kwempahla Yokulahlekelwa" I- American Journal of Preventive Medicine, Volume 35, Issue 2, Agasti 2008