Ukubeka imigomo yokulahlekelwa isisindo cishe kuyinye yezinyathelo ezinzima kakhulu zesimiso sokulahlekelwa isisindo. Ungakanani okudingeka ulahlekelwe futhi ubala kanjani lelo nani?
Indlela iningi lethu elisondela kuyo ukukhetha inombolo ngokusekelwe kulokho esasikhona ukukala noma, mhlawumbe, ukuthi yini esiye safuna ukuyihlola ngaso sonke isikhathi, kodwa ingabe umgomo ongokoqobo?
Uma ulahlekelwa isisindo sempilo yakho, umgomo wakho ungase ube othobekile, uthi amaphesenti angu-5 kuya ku-10 wesisindo sakho samanje.
Kodwa kuthiwani uma unento ethile ecacile engqondweni njengokwesayizi ethile yokugqoka ofuna ukuyifaka?
Inkinga iwukuthi, akusilo isisindo esibekiwe esilingana nesayizi yokugqoka, futhi abesifazane, izingubo zokugqoka ziyahlukahluka enkampanini kuya enkampanini.
Ngakho, iyini impendulo kuyo yonke le mibuzo? Isinyathelo sakho sokuqala ukufunda ukuthi ungasetha kanjani imigomo yokulahlekelwa isisindo efinyelelekayo ongayifaka ngempela.
Isihluthulelo sokusekela imigomo yokulahlekelwa isisindo ukulandela izinga lokumiswa kwemigomo, okusho ukuthi akufanele kube SMART. Umgomo omuhle uwukuthi: Okucacile, okulinganiselwe, okufinyelelekayo, okuyiqiniso nokubonakalayo.
Hamba yonke indlela eya eziyisisekelo bese uqala ngokuqaphela uma udinga ngempela ukunciphisa umzimba.
Ingabe Kudingeka Ulahlekelwe Isisindo?
Uma ukhuluma nabantu abaningi, cishe uzothola ukuthi wonke umuntu uzizwa sengathi udinga ukunciphisa umzimba, ngisho nabantu abonakala beyisisindo esinempilo.
Ngokuvamile imigomo yethu yokulahlekelwa isisindo isekelwe kulokho esikucabanga ukuthi kufanele sibonakale kunokuthi kunengakanani imizimba yethu okwamanje.
Kukhona imingcele ebanzi ongayisebenzisa ukuze uhlole ukuthi udinga ukulahlekelwa isisindo kodwa, ngokujwayelekile, ozobhapathizwa ukulahlekelwa isisindo angaba nezici ezilandelayo:
- I- BMI engaphezu kuka-25
- Isilinganiso se- Waist-Hip esiphakeme kuna .8 sabesifazane nabasemadodeni angu-1.0
- Isilinganiso se- Girdom esiswini esingaphezu kwamasentimitha angu-35 kubesifazane namasentimitha angu-40 kumadoda
Yiqiniso, lezo akuzona kuphela izinkomba ezisitshela ukuthi sidinga ukunciphisa isisindo. Kukhona lezo zinkomba ezicasulayo ezifana nezembatho eziqinile, ukuphefumula ukwenza imisebenzi elula, noma ukuhamba ngesilinganiso okokuqala ngesikhashana.
Nokho, ngaphambi kokuba ubeke imigomo ngokusekelwe kulokho ocabanga ukuthi kufanele ulinganise, khuluma nodokotela wakho. Ngokuvamile uzothola amashadi wokuphakama-isisindo noma ezinye izinsiza ezingakusiza ukuthi uhlole ibanga lesisindo esinempilo ngomzimba wakho womzimba.
Ukubeka Imigomo Yakho
Uma uzimisele ukuthi udinga ukunciphisa isisindo, isinyathelo sakho esilandelayo ukusetha umgomo wokulahlekelwa isisindo ozwakalayo.
Ungakwazi ukusekela imigomo yakho kunoma yiziphi izinombolo, kodwa indawo enhle ukuqala kuyoba yizincomo ezijwayelekile ezibekwe yi-American College of Sports Medicine okungama-5-10% wesisindo somzimba noma isisindo esingamakhilogremu amabili ngesonto.
Ungasebenzisa futhi le-calculator ye-BMI ukusetha imigomo yakho:
Khumbula ukuthi lezi zibalo zinikeza iziqephu zokuqagela. Kunezici eziningana ezithinta isisindo, ngakho-ke kungcono ukuthatha imiphumela oyithola ngokusanhlamvu kasawoti. Isibonelo, i-BMI ithintekile ukuthi ubuhlungu obungakanani ... uma unesisindo esiningi, isisindo sakho singase sibe ngaphezu kwalawo okubhekwa njengempilo eshadini se-BMI, noma ngabe unamaphesenti amafutha omzimba enempilo.
Eqinisweni, ochwepheshe abaningi basikisela ukuthi i-BMI ingadukisa kakhulu futhi kungcono ukuthi usebenzise isilinganiso sakho sokuqina okhalweni ukuze ubeke imigomo yakho.
Enye indlela yokwenza lokhu ukugxila kancane kwisisindo esinqunyiwe nokuningi ekwenzeni izinqumo ezinempilo usuku ngalunye ukunciphisa amakholori akho.
Enye indlela yokubheka lokhu yisisindo sakho esincane kunazo zonke. Kulesi simo, ungadala ukulahleka kwekhalori (ngokudla nokuzivocavoca) futhi uvumele umzimba wakho uphendule ngaleso sikhathi. Ekugcineni, uzothola isisindo ongasigcina futhi uzizwe uhle ngazo.
Yenza uhlelo
Noma ngabe unquma yini imigomo yakho yokulahlekelwa isisindo, kufanele urekhode lowo mgomo bese wenza uhlelo lokufinyelela kuso.
Bheka umgomo wakho ngokuqondile: ingabe iyinto ecacile, elinganiswayo, efinyelelekayo, engokoqobo futhi ebonakalayo? Nasi isampula ukuze ubone ukuthi isebenza kanjani:
UMariya u-5'7 "ubude futhi ulinganisa amapremu angama-160. Ngokwe-calculators ngenhla, i-BMI yakhe i-25.1, ewela ngaphansi kwesigaba esithi 'ngokweqile.' Uma elahlekelwa amakhilogremu angu-10 kuphela, i-BMI yakhe izoba nempilo engama-23.5.
Inhloso kaMariya : Ukulahlekelwa amakhilogremu angu-10 emavikini angu-12. Ukuze enze lokho kuzodingeka aqede noma asebenzise amakholori angu-300 kuya kwangu-500 ngosuku ngalunye. Ukusebenzisa inhlanganisela yokudla nokuzivocavoca kuyindlela engcono kakhulu yokulahlekelwa isisindo ngoba ukugaya ukudla kungaholela ekulahlekeni kwesisindo somzimba.
Umzimba we-muscle usebenza ngokweqile kunamafutha, ngakho ufuna ukugcina yonke imisipha onayo futhi ungeze okuningi ngokuqeqeshwa kwamandla.
Uhlelo lukaMariya lokufinyelela imigomo yakhe:
- Faka esikhundleni se-Egg McMuffin ekuseni (ama-calories angu-300) ngesitsha se-oatmeal (cishe ama-kilojoule angu-180).
- Shintsha i-coke eyodwa (ama-calories angu-150) ngamanzi aqhekezayo (ama-kilojoule angu-0).
- Hamba okungenani imizuzu engu-30 ku-3.5-4.0 mph 3 izinsuku ngesonto (cishe 180-240 amakholori ashisa ).
- Isitimela samandla 2 izinsuku ngesonto imizuzu engu-30 (cishe ama-140-280 amakholori ashisa)
- Ingqikithi yamakolori ashiswa usuku ngalunye: 270 - 550 (kuye ngokuthi uyazivocavoca).
Uma ubheka lesi sibonelo, ungabona ukuthi lezi zinguquko ezinesizotha. UMariya akavuseleli ukudla kwakhe konke, uvele ekhetha izinto ezimbalwa angashintsha ukuze aqalise.
Okuthakazelisayo ukuthi, njengoba eqhubeka nemikhuba yakhe enempilo uzoqala ukwenza okungaphezulu, hhayi kuphela ngoba ufuna ukulahlekelwa isisindo kodwa ngoba uzoqala ukuzizwa engcono, enamandla, ethembeke kakhulu.
Zama ukwehlisa umgomo wakho ezinyathelweni ezithile ezifana nalezi bese ulandelela inqubekelaphambili yakho. Mane ukhumbule ukulungisa umgomo wakho noma nini lapho udinga khona.
Uma uthola ukuthi awukhiphi isisindo ngokushesha njengoba ucabanga (futhi lokhu kuvamile), shintsha isisindo somgomo wakho noma ubude besikhathi ukuze ufinyelele kuso. Khumbula, umgomo wakho udinga ukufinyeleleka, ngakho-ke uzimisele ukusetha imigomo emisha uma abakudala bengasebenzi kuwe.
> Umthombo:
> ACE Fit | Amaqiniso Okufaneleka | Umhlahlandlela we-SMART we-Setting Goal. I-ACE Fit | Ulwazi lokufaneleka. https://www.acefitness.org/acefit/fitness-fact-article/3575/-smart-guide-to-goal-setting/.
> Forman EM, Butryn ML, uHoffman KL, uHerbert JD. Isivivinywa Esivulekile Sokungenelela Ukuziphatha Okusekelwe Ekutheni Ukulahlekelwa Isisindo. Ukuzijwayeza kwengqondo nokuziphatha . 2009; 16 (2): 223-235. i-doi: 10.1016 / j.cbpra.2008.09.005.