Thatha umjikelezo omncane wokuhamba ngezinyanga ezingu-20 ukushisa ama-khalori bese uphonsa izingozi zakho zezempilo. Ukuhamba ngomzuzu owodwa ka-20 ngosuku olukude kuzokuqinisa kusukela kusigaba "esingasebenzi". Ukuhamba okumzuzwana kwamaminithi angu-20 kuzohlanganisa okungenani i-kilomitha eyodwa. Izoshisa amakholori angu-70 kuya kwangu-100, kuye ngesisindo sakho. Uzofaka izinyathelo ezingu-2000 kuya ku-3000 ezenzweni zakho zansuku zonke.
Ucwaningo olunzulu lubonise ukuthi unganciphisa ingozi yokufa kwangaphambili ngamaphesenti angama-30 ngokuhamba okuhamba ngamaminithi angu-20 usuku ngalunye.
Bona ukuthi ungayenza kanjani lo mdlalo bese uwandisa umjikelezo omncane wamaminithi angu-30 njengoba kunconywa ukuvivinya umzimba nsuku zonke.
Kuyini Ukuhamba Okukhulu?
Ukuze ubale njengokuhamba okusheshayo, i-CDC ithi kufanele ibe ngamaminithi angu-20 ngehora elilodwa (3 mph) noma ngaphezulu. Ngokuqondile, izinga lakho lenhliziyo kufanele libe sezingeni elincane elilinganiselwe , elichazwa yi-CDC njengokungama-50 kuya kwangu-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho .
Thola ukuthi izinga lenzalo lilingani le ndawo yobudala bakho ngamashadi wezinga lezinhliziyo . Thatha umjikelezo wakho emva kwemizuzu embalwa yokuhamba okusheshayo ukuze ubone ukuthi usezingeni elilinganiselwe elingakanani lendawo yakho. Ukuphefumula kwakho kufanele kube nzima kunejwayelekile, kodwa kufanele usakwazi ukukhuluma ngemisho ephelele.
I-20-Minute Brisk Workout Workout
Umgomo wakho ukuhamba ngamaminithi angu-20 aqhubekayo ngesikhathi esisheshayo imizuzu engu-15 kuya kwangu-20 ngehora elilodwa (3-4 mph) ngenani lakho lenhliziyo ngamaphesenti angu-50 kuya kwangu-70 wezinga eliphezulu lenhliziyo yakho. Ungasebenzisa lo msebenzi ekutheni umthamo wokugqoka noma ongaphandle.
- Lungela ukuhamba: Uma uhlezi isikhathi esithile, uzofuna ukukhipha umzuzu ngaphambi kokuhamba ukuhamba. Sukuma qalisa phezulu nge-shrugs ezimbalwa nemibuthano yehlombe ukuze ukhulule intamo yakho namahlombe. Uma uthanda isimiso esigcwele sokulula, sebenzisa ukuhamba okufudumele okuhamba phambili
- Ukuthutha Ukuhamba Okumangalisayo : Ukuthunyelwa yisikhathi kuyisihluthulelo sokuhamba okusheshayo, ngoba ngeke nje kukuvumele ukuba ugijimise ijubane elikhulu, kodwa ukuhamba okulungile kukuvumela ukuthi uphefumule ngokujulile. Sukuma uqonde, ususe emathunjini akho, tuck in butt yakho, amehlo phambili kanye nesikhumba ehambisana phansi. Bona imininingwane eminingi mayelana nokufinyelela ukuhamba okulungile kokuhamba .
- Hamba nge-Pace elula imizuzu engu-1 kuya kwezingu-3: Le nkathi efudumeleyo ngokuhamba okulula ikuvumela ukuba ulungise ukuhamba kwakho kokuhamba futhi uthola igazi ligeleza emisipha yakho yomlenze. Ungase ufune ukudlulisela leli jubane elilula uma usenomuzwa wokuthi unamahloni noma ujoyine ukuqina.
- Sigijimela ku-Pace Ebusayo Amaminithi angu-20: Njengoba ushesha, sebenzisa ukunyakaza kwesandla ukusetha ijubane lakho lokuhamba. Izinyawo zakho zizohamba ngokushesha njengoba izingalo zakho zihamba. Bona okuningi mayelana nokusebenzisa ukuhamba kwesandla .
- Thatha umshini wakho wokuzivocavoca emva kwemizuzu emibili ukuze ubone ukuthi usezingeni elincane elincane. Uma ungakabi endaweni, vela isisindo sakho sekhono ukuze uthathe ijubane. Hlola futhi njalo ngemizuzu emihlanu. Qaphela ukuthi unzima kangakanani ukuphefumula uma usezingeni elenzelwe ukulinganisela ukuze ukwazi ukulinganisa ngaphandle kokuthatha ukushayela kwakho.
- Kulula Phela imizuzu engu-1 kuya kwezingu-3: Qedela ukuhamba kwakho ngokuhamba ngezinga elilula. Ungase ufune ukuphela ngesimiso sokulula.
Ngabe Kufanele Uhambe Nini Ukuhamba Okumfushane Kwama-20?
Thola isikhathi esihle sokubenza babe yingxenye yesimiso sakho sezinsuku zonke.
- Kusasa: ukuhamba okusheshayo ngaphambi komsebenzi noma ngenkathi uhamba inja.
- Ukuphumula emsebenzini noma kwasemini: ukuhamba okusheshayo kuphelile ukuphula izinyathelo ezide zokuhlala emsebenzini noma esikoleni.
- Ntambama: ukukhipha ukucindezeleka ngokuhamba okukhulu
Jabulela izinyawo ezimbili ezinzima, izinsuku ezinhlanu ngeviki futhi uzothola izinga elincane eliphakanyisiwe lamaminithi angu-30 wokuzivocavoca umzimba okudingekayo ukuze uthole impilo enhle.
Umsebenzi Wokuhamba Wokuhamba Omncane Wama-30
Uma usujwayele ukuthatha ukuhamba okumzuzwana kwamaminithi angu-20, qala ukwandisa isikhathi sakho ngesikhathi esisheshayo. Qala ngokungeza amaminithi amahlanu ngaphezulu ngesikhathi esisheshayo. Uma usujwayele lokho, thatha kuze kufike kumaminithi angu-30 wokuhamba okusheshayo. Kule nqanaba, uthola inani eliphansi lokuzivocavoca umzimba okunconywe ukunciphisa izingozi zempilo. Ukuhamba okumzuzwana kwamaminithi angu-30, izinsuku ezinhlanu noma ngaphezulu ngesonto, kunconywa nabantu abanesifo sikashukela kanye ne-osteoarthritis.
Ingabe Unenkinga Yokungena Esikhathini Esibucayi Ukuhamba?
- Ukuhamba ngokusheshisa : Sebenzisa amathiphu okuhamba ngokusheshisa ukuze ukhethe ijubane lakho.
- Uma uhamba kahle , ijubane lokuhamba lingase lingeke lifinyelele endaweni elinganiselayo futhi ungase udinge ukwengezela ekusebenzeni kokuhamba ngezinyawo noma usebenzisa umzila onamagquma nezitebhisi zokusebenzela ngaphandle. Uma lokho kusasebenza, kungase kudingeke ukuthi ushintshe ukuze usebenze.
- Uma ungeke uhambe ngokusheshisa noma ujubane , ukusebenzisa izigxobo zokuhamba ngempilo noma ukuhamba kwe-Nordic kungakhulisa izinga lokushaya kwenhliziyo yakho kancane kancane.
- Izicathulo nezigqoko ezingalungile ukuhamba ngokushesha: Izicathulo ezinamathele noma izitebe ezinamaqabunga azivumeli izinyawo zakho ukuba zihambisane kahle ngendlela ehamba phambili yokuhamba Ukulungele izicathulo zezemidlalo ezisezingeni eliphansi futhi eziguquguqukayo esitolo esihle sesigqoke sesitolo endaweni yakho. Izambatho zakho zokuhamba zidinga ukukunika inkululeko enhle yokuhamba nokuguquka. IJeans noma ingubo yokugqoka ngokuvamile ivimbela kakhulu futhi ungavumeli imilenze yakho ihambe ngokushesha.
Izwi elivela
Ukuthola isikhathi sokufaka ukuhamba okusheshayo osukwini lwakho kungaba inselelo, kodwa kuyoba nezinzuzo ekunciphiseni izingozi zakho zezempilo. Kungakhathaliseki ukuthi usebenzisa i-treadmill noma uhamba ngaphandle, uzobe uthola umsebenzi ophakanyisiwe wokuphila okunempilo nokude.
> Imithombo:
> CDC. Ukulinganisa Ukusebenza Komzimba Ukuqina.
> CDC. Ngabe Umsebenzi Omningi Wenzani Abadala Abadinga?
> Ekelund U, Ward HA, et. al. "Ukusebenza ngokomzimba kanye nakho konke-kubangela ukushona kuwo wonke amazinga omzimba jikelele nesisu esiswini samadoda nabesifazane baseYurophu: Ucwaningo lwe-European Prospective In Cancer and Nutrition Study (EPIC)." I-American Journal of Nutrition Clinic . Mashi 2015 ajcn.100065. Ishicilelwe okokuqala ngoJanuwari 14, 2015, ini: 10.3945 / ajcn.114.100065