Ukuhlolwa kwenkulumo ingenye yezindlela ezilula zokuqapha ukusebenza kwakho. Awudingi noma yimiphi imishini, njengomqapha wokushaya kwenhliziyo. Konke okudingayo ngempela yikhono lokukhuluma nokuphefumula.
Kungakhathaliseki ukuthi ungakwenza kokubili ngesikhathi esifanayo lapho ukuqina kwakho kungena khona.
Umqondo ngemuva kokuvivinywa kwenkulumo ukuthi ukuthi usebenza kanzima, ukuphefumulela ngokwengeziwe futhi ube nzima ukukhuluma.
Ngokuqapha lokho, unganquma ukuthi usebenza ngamandla yini, ukuqina okulinganiselwe -okungenani ubuncane ofuna ukusebenza ngesikhathi se-cardio- nokuphakama okukhulu .
Izinketho ze-Talk Test
Inketho 1: Isibopho Sokwethembeka
- Phakathi nokuzivocavoca kwakho, tshela Isibopho Sokwethembeka (noma noma yini oyithandayo, ngempela).
- Zibuze ukuthi ungakwazi ukukhuluma kahle. Uma impendulo ingu-yebo, usezingeni elincane. Uma impendulo inguye, ukhona noma ngaphezulu kweNqanaba 5 ekucaleni kwezinga lokuzikhandla .
Inketho yesibili: Ungabeka phezulu kangakanani
- Ngaphambi kokuqala ukuqeqeshwa kwakho, balala phezulu ngangokunokwenzeka njengoba uphumelela
- Phakathi nokuzivocavoca kwakho, ubale futhi ngesikhathi sokuphuma kwakho bese uqhathanisa lezo zinombolo. Uma inani elibalwe ngesikhathi sokuzivocavoca liwehla ku-70%, usebenza noma ngaphezulu kweNqanaba 5.
Ezinye Izinketho Ukuqapha Ukusebenza Kwakho
Ukuhlolwa kwenkulumo cishe kuyindlela elula yokuqapha amandla akho, kodwa kukhona nezinye izinketho.
- Isilinganiso Senhliziyo Yakho Esinqunyiwe - Ungasebenzisa umshini wokushaya kwenhliziyo ukuze uqiniseke ukuthi usebenza endaweni yakho yezinga lokushaya kwenhliziyo .
- Ukuzivocavoca okuveziwe - Lena enye indlela elula yokuqapha amandla akho ngaphandle kwemishini edingayo njengomqapha wezinga lentliziyo. Lokhu kubuye kube yi-subjective, ngakho-ke kufanele uthembeke ngokuthi usebenza kanzima kangakanani. Umqondo ukubeka amandla akho ngesilinganiso se-1 kuya kwezingu-10. 1 kufana nokuhlezi nxazonke, ukudlala i-Candy Crush ngenkathi u-10 kufana ne-sprinting yokuphila kwakho kusuka kumuntu osebenzisa ummese. Ufuna ukuhlala endaweni ephakathi kuka-5 no-9 ngokuya emsebenzini owenzayo.
Kunzima Kanjani Ukusebenza Phakathi Nokusebenza Kwakho
Ngakho unayo zonke lezi zindlela zokulandelela ... ukuthi ufuna ukusebenza kanzima kangakanani?
Kungumqondo omuhle wokusebenza ezinhlobonhlobo zamandla:
- Intensity Low: Lokhu mayelana ne-Level 3-5 kwi-Scale Expertion Scale. Ungase usebenze ngalokhu kuqina lapho ushisa noma uma wenza umsebenzi omude, njengokuhamba ngebhayisikili ende, hamba noma ugijime. Lokhu kungase kube ukuqina okusebenzayo uma uhamba ngezinsuku zonke. Zama lokhu ngamandla cishe kanye ngesonto.
- Ukulinganisela okulinganiselwe: Lokhu kuphathelene neNqanaba 5-6 kwi-Scale Exertion Scale futhi lapho iningi lakho lokusebenza lizowela khona. Cabanga ngokufika kumshini we-cardio noma ukugijima futhi ube khona lapho ungakhuluma khona, kodwa ngamazwi ambalwa kuphela. Zama leli zinga cishe izikhathi ezingu-2-3 ngesonto.
- Ukuphakama okuphezulu: Lokhu kufana neNqanaba 8-9 kwi-Scale Exertion Scale kanye nezinga ongasebenza kuphela isikhathi esifushane. Ungase usebenze ngalokhu okunamandla lapho wenza ukuqeqeshwa kwesikhashana esiphakeme . Shoot for one, mhlawumbe izikhathi ezimbili ngesonto nokuningi kokuphumula phakathi.
> Imithombo:
Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014.
Foster, i-Carl Ph.D .; U-Porcari, uJohn P. Ph.D .; U-Anderson, uJennifer MS. "I-Talk Test njengoMphawu Wokuzivocavoca Ukuzivocavoca." I-Journal ye-Cardiopulmonary Rehabilitation & Prevention. Januwari / Februwari 2008 - Umqulu 28 - Issue 1 - p. 24-30. doi: 10.1097 / 01.HCR.0000311504.41775.78.