Uma usulungele ukuhamba ekuhambeni ukuya ekugijimeni, kodwa ufuna umqeqeshi ongathatha kanye nawe, uhlelo lokusebenza lohlelo lokulala kuya ku-5k ukubheja okuhle. Kukusiza kancane kancane ukwandise ijubane lakho ngezici eziwusizo ngqo ku-smartphone yakho, usebenzisa uhlelo lwesonto eli-9 lokuqalisa abaqalayo .
Kodwa lolu hlelo lokusebenza, Nciphisa ngaphakathi ku-5K kusuka ku-Bluefin Software, ayisasusizi njengakuqala.
Ubuhle nobubi
Izinzuzo:
- I-Couch kuhlelo lwesitayela esingu-5K ivumela noma ubani ukuthi aqalise njengomgijimi
- Uhlelo lokusebenza lulula ukuhamba nokusetha
- Izilungiselelo ezinokwenziwa ngokwezifiso (isb., Vula noma uvale izaziso zomsindo)
- Ivumela abasebenzisi ukudlala umculo wabo
- Qopha bese wabelana ngokusebenza uma kunesidingo
Umthengi:
- Ukusekelwa kwabathuthukisi kuntuleka (uhlelo lokusebenza aluzange lubuyekezwe iminyaka engaphezu konyaka)
- I-Cool-down ayifaki ukulula
Buyekeza
Ukuvuselela, ngoNovemba 2016: Ngaqala ukuhlola lolu hlelo lokusebenza lokuqeqeshwa (okuthiwa u-Couch ku-5K, manje okuthiwa yi-Ease Into engu-5K) eminyakeni eminingana edlule. Ngaleso sikhathi, ngicabanga ukuthi kuzoba yisikhathi sesikhathi esisodwa: Sebenzisa uhlelo ukuqala ukusebenza; ube ngumgijimi; uhlale umgijimi wokuphila . Kodwa-ke, indlela yami yokugijima yayingeyona ehlukile. Ngiqedile uhlelo, ngabuyela embhedeni-noma ezinye izinhlobo ze-cardio impilo- izikhathi eziningi engingakhumbula.
Njengoba noma yikuphi umgijimi oyokutshela, uma uyeka ukugijima, akulula ukukhetha lapho ushiye khona, ngejubane elifanayo, ibanga, nesikhathi oye wazuza ngaphambi.
Kunalokho, udinga ukuvuselela emuva, futhi uhlelo lokusebenza olunjengalokhu lungakusiza ukwenza lokho. (Noma, yebo, kukusiza ukuba uqale okokuqala.)
Yebo, ngingakwazi ukugijima ngezikhathi ngedwa. Kodwa ngiyathanda isiqondiso esiqondisiwe, futhi ukuqhuma okuncane, ngithola ngokusebenzisa uhlelo lokusebenza. Ukuqala indlela engenazo ohlelweni nokulandela kuze kube sekupheleni ngisebenze kimi, kungakhathaliseki ukuthi ngiqeqesha umncintiswano noma nje ngifuna ukungeza ukubuyela esimweni sami sokuzivocavoca.
Abathuthukisi bezinhlelo zohlelo lokusebenza bathathe uhlelo lokusebenza olukhona lwabaqalayo, abaqalayo abaqashile olusebenzayo kuhlelo lwe-5K futhi bawufaka uhlelo lokusebenza olubizwa nge-Ease Into ka-5K. Lolu hlelo lukuthatha uhlelo olwandayo, lwesonto eliyisishiyagalolunye, ukuqala ngeseshini seminithi engama-20 ehlanganisa ukugijima kwamaminithi angu-60 okunye okuhamba ngezinyawo ezingu-90 (kanye nemizuzu emihlanu ngayinye yokufudumala nokupholisa). Ekupheleni kohlelo, uzokwazi ukugijima imizuzu engu-30 ngaphandle kokuyeka. Ukuzivocavoca ngalunye kungamaminithi angu-30 kuya kwangu-40 ubude ( kubandakanya ukufudumala nokupholisa)
Loluhlelo lokusebenza lwehlelo lokulala kuya ku-5K lunikeza izihloko ezibonwayo nezilalelwayo ukuze wazi ukuthi kufanele uhambe nini nesikhathi sokugijima, ngaphandle kokugcina ithrekhi isikhathi nesikhathi sakho. Ngesikhathi esifanayo, ungalalela umculo wakho kusuka kulabhulali yedivayisi yakho. Ngeshwa, ezinyangeni zamuva, uhlelo lokusebenza seluthembeke kakhulu, ngezwi elingahambi ngesikhathi. Ngokusobala, lokhu kuyinkinga enkulu futhi yenza uhlelo lokusebenza lube lukhulu kakhulu.
Uhlelo lokusebenza lugcina ithrekhi yentuthuko yakho, ukuqala kuhlelo lwakho olulandelayo njalo uma uvula kabusha uhlelo lokusebenza ngemuva kokuqedela ukuqeqeshwa. Ungakwazi futhi ukugcina amanothi ekusebenzeni kwakho, njengokuthi uzizwa kanjani, kungakhathaliseki ukuthi ugijima ngaphandle noma ku-treadmill, njalonjalo. Ungakhetha ukukwabelana ngalawa manothi nge-Facebook noma ku-Twitter ngqo kusuka kuhlelo lokusebenza.
Lolu hlelo lokusebenza lulula ukusebenzisa ngaphandle kokufunda noma yikuphi imiyalelo; vele ulanda futhi uhambe. Kukhona ezinye izilungiselelo ezilula ukuvula nokuvala, njengokuthi ufuna izingoma ohlwini lwadlalwayo zivule noma cha, kungakhathaliseki ukuthi ufuna izikhumbuzi ukuthi uyingxenye yokuzivocavoca kwakho, njalonjalo. Ngingathanda ukukwazi ukungena esikrinini ngeziphakamiso noma ukugqugquzela ukuthunyelwa kokusebenza kokuthunyelwe . Kulula ukukhohlwa ukwelula ngemuva kokugijimela noma ukudideka ngokuthi yiziphi izintambo okumelwe ukwenze nokuthi uzokubamba isikhathi esingakanani. Njengoba uhlelo lokusebenza luqukethe ukufudumala okuphuthumayo futhi okupholile, kungaba kuhle uma kufaka phakathi ukwelula indlela-tos.
Uma usuqedile uhlelo lokuqeqesha lwamaviki angu-9, ungasebenzisa uhlelo lokusebenza ukwenza izinyathelo zokugcina zemizuzu engu-30 noma engu-45, ngezikhathi zokutshela ukuthi wenza kanjani ngesikhathi nesikhathi uma ufisa. Ungangena futhi ulandelele ukugijima kwakho ngisho nangemva kokuthi usuqedile ngohlelo lokuqeqesha. Noma kunjalo, abanye abasebenzisi baye babika izimpikiswano nalesi sici sohlelo lokusebenza
Ngama-dollar 2.99, lolu hlelo lokusebenza lubiza ngentengo nakuba izinga layo lingalingani. (Ungathola futhi inguqulo yalolu hlelo lokusebenza lwe-Android, engingazange ngiyihlolwe.) Zombili izinguqulo zohlelo lokusebenza zinesici se-GPS sokhetho olulodwa lwama-99 cents. Njengalokhu kubhala, uhlelo lokusebenza aluhambisani ne-Apple Watch.