Ingabe ikhona isikhathi esingcono kakhulu sokuhamba? Ukucwaninga ngomsebenzi wamaphaphu, imizimba yomzimba, izinga lokushisa, namazinga e-hormone kusho into eyodwa-ukuzivocavoca cishe ngo-6 ntambama Kodwa ukuzivocavoca ekuseni kunenzuzo yokuthuthukisa umzimba wakho wonke usuku futhi uqinisekise ukuthi ngempela uthole isikhathi sokuzivocavoca ngaphambi kokuba usuku luba matasa kakhulu. Hlola izinzuzo nezingozi zokusebenzisa isikhathi.
Ukuzivocavoca kwasekuseni
Kunezinzuzo eziningi zokungena ekuhambeni kwakho noma ekusebenzeni ekuseni.
Izinzuzo:
- Iningi labantu abavame ukwenza njalo njalo ngosuku. Kulula ukwakha umkhuba wokuzivocavoca ngokusebenzisa ukuvivinya ekuseni.
- Ucwaningo luthole ukukhanga okunciphise ezithombeni zokudla ngemuva kokuhamba ngomzuzu wamaminithi angu-45 okuhamba phambili, nokunye okunye kulo lonke usuku.
- Ucwaningo luye lwabona ukuthi ukuzivocavoca kwe-aerobic ekuseni kuthuthukisa amandla okukhuthazela uma kuqhathaniswa nokuzivocavoca kwe-aerobic kusihlwa. Lezi zifundo zithole ukuthi ukuvivinya umzimba kuphakamisa izinga lokushaya kwenhliziyo yakho kanye nokusebenzisa umzimba ukuze ushise amakholori amaningi ekuqaleni kosuku.
- Kukhona iziphazamiso ezimbalwa kanye nezikhathi zokuphazamiseka into yokuqala kuqala.
- Ungenza isikhathi sokuzivocavoca ngokuvuka kancane kancane.
- Ukuzivocavoca kunika umuzwa wamandla omzimba amahora.
- Ukuzivocavoca ekuseni kuthuthukisa amandla akho engqondo amahora.
- Kukhona amazinga okushisa epholile ehlobo ngokujabulela ukuvivinya ngaphandle, uma kuqhathaniswa nakamuva ngosuku.
- Amazinga wokungcola emoyeni aphansi kunazo zonke ekuseni.
- Umzimba wakho ulungisa isikhathi sakho sokuzivocavoca, ngakho-ke uma uqeqesha umcimbi wokuhamba ekuseni, uqeqesha ekuseni.
Umthengi:
- Ukushisa komzimba kusezingeni eliphansi kunawo wonke ukuya emahoreni amathathu ngaphambi kokuvusa, okwenza ekuseni kube yisikhathi samandla aphansi ngokwemvelo nokugeleza kwegazi.
- Izindumbu ezinzima, ezinzima zingase zenzeke ngokulimala. Qinisekisa ukufudumala kahle ngaphambi kokwenza umfutho wokuhamba ngejubane eliphakeme, futhi welula kahle.
- Uma ungajabuli ukuzivocavoca ekuseni, ngeke ukwazi ukudala kalula umkhuba wokuhamba ngokukhetha isikhathi sokusebenza ekuseni.
- Ngenxa yokuthi izinga lokushisa komzimba namahomoni aphezulu kakhulu ntambama, cishe uthole imiphumela efanayo noma engcono kakhulu yekhalori kamuva ngosuku.
Emini kanye Nesikhathi Sokuphumula Ukuzivocavoca
Uma unomsebenzi ohlala phansi, ungenza umzimba wakho ube nokuhle okuningi ukuphumula usuku lomsebenzi ngokuzivocavoca.
Izinzuzo:
- Ungenza umkhuba ukuhamba nokuzivocavoca ngesidlo sasemini nokuphumula isikhathi.
- Ungasebenzisa umlingani wokuhamba nokuzivocavoca emsebenzini, esikoleni noma endaweni yakini.
- Amazinga okushisa komzimba namazinga e-hormone aphakeme kunokuba ayengokuqala ekuseni.
- Ukuzivocavoca kungasiza ukulawula inani lokudla ozizwa sengathi udla ukudla kwasemini futhi kukusize ukuba ugweme ukudlala isikhathi sokuphumula.
- Ukuhamba okusheshayo kuthuthukisa igazi ukugeleza ebuchosheni ngakho uqine ntambama.
- Ukuhamba noma ukuzivocavoca kunika ukucindezeleka emsebenzini, esikoleni, noma ekhaya.
Umthengi:
- Izikhawulo zesikhathi angeke zikuvumele ukuthi ungene emsebenzini ogcwele. Noma yiliphi inani lihle, kodwa lingcono kakhulu uma ungahamba amaminithi angu-30 kuya kwangu-60 noma ngaphezulu ngokulula.
- Ungase ungakwazi ukuhlukana ngokungahambisani nokuzibophezela emsebenzini, esikoleni, noma emini phakathi nosuku.
- Ukucwaninga kubonisa ukuthi umsebenzi wamaphaphu ububi kakhulu emini. Ukuze uhambe kalula, ungase ungaboni umehluko. Kodwa ngenxa yokuzikhandla okukhulu noma kulabo abanezinkinga zamaphaphu, ukuhlukana kwamaphesenti angu-15 kuya kwangu-20 kungase kuvezwe.
Ntambama Ukuhamba Nokuzivocavoca
Ucwaningo lubonisa ukuthi ntambama (3: 00 kuya ku-7 ntambama) yisikhathi esihle sokuzivocavoca kokubili nokusebenza nokwakha isisu .
Izinzuzo:
- Kubantu abaningi, izinga lokushisa lomzimba namazinga e-hormone liphakeme ngo-6 ntambama Ukusebenzisa amahora amathathu ngaphambi noma ngemuva kwalesi sikhulu kuzokunika ukusebenza okusemandleni akho kokubili umzamo nokwakha imisipha.
- Ucwaningo lubonisa umsebenzi wamaphaphu lungcono ngo-4: 00 kuya ku-5: 00
- Imisipha ifudumele futhi iguquguquke.
- I-ntambama yilapho unomzamo ophansi kakhulu owaziwayo wosuku: Ungazikhandla ngokwengeziwe ngenkathi uzizwa ungaphansi, ukuze ukwazi ukusebenza kanzima noma ngokushesha ntambama.
- Ukuzivocavoca nge-ntambama kungasiza ukulawula inani lokudla ozizwa uthanda ukudla ngodla.
- Ungasebenzisa ukukhululeka kokucindezeleka ngemva kosuku emsebenzini, esikoleni noma ekhaya.
Umthengi:
- Ungathola ukuthi izinto zilokhu zikhuphuka okukuphoqelela ukuba usebenze isikhathi eside noma uzame ukuba nomphakathi esikhundleni sokuzivocavoca.
- Uma usebenzisa i-gym yokuzivocavoca noma imishini efana ne-treadmill, ingaba yinkimbinkimbi futhi ilukhuni ukuze uthole ukuqeqeshwa okufunayo.
Ukuhamba kusihlwa nokuzivocavoca
Ungakwazi ukuhlela izikhathi zakho zokuzivocavoca ngamahora okuhlwa.
Izinzuzo:
- Usesikhathini esiphakeme sokushisa komzimba namahomoni.
- Imisipha ifudumele futhi iguquguquke.
- Ukuzikhandla okuveziwe kuphansi. Ungakwazi ukusebenza kanzima noma ngokushesha.
- Ukuzivocavoca kusihlwa kungasiza ukulawula inani lokudla ozizwa uthanda ukudla isidlo sakusihlwa.
- Ukucindezeleka emva kosuku emsebenzini, esikoleni noma ekhaya.
Umthengi:
- Ukubhekana nezinkinga ezintsha zezinsuku ezigcwele kanye neziphazamiso zingakuvimbela ekusebenzeni okuqhubekayo.
- Udinga ukuvumela amahora amathathu ukuba ahambe phansi ngemva kokuhamba noma ukuzivocavoca ukuze akwazi ukulala. Uma uthola izinkinga zokulala, udinga ukuhlela ukuqeqeshwa kwakho ekuqaleni.
- Ngezikhathi ezimnyama zonyaka, qiniseka ukugqoka igesi lokucabangela lapho uhamba ngaphandle.
Isikhathi Esihle kakhulu sokuhamba nokuzivocavoca
Isikhathi esihle kakhulu sokuhamba? Ukuhamba kungenza okuhle kuphela uma ukwenza . Isikhathi esingcono kakhulu sokuhamba yisikhathi esingafanelana kakhulu nesimiso sakho ukuze ukwazi ukukwenza njalo. Ochwepheshe bavumelana-akusona isikhathi sosuku esibaluleke kakhulu njengokuthola isikhathi ongabeka eceleni ngaso sonke isikhathi ukuze usebenze.
> Imithombo:
> Hanlon B, uLarson MJ, Bailey BW, uLecheminant JD. I-Neural Response kuya Izithombe Zokudla Ngemva kokuzivocavoca Owesifazane Ovamile-Weight and Obese Women. I-Med Sci Sports Exerc. 2012 Meyi 22. [Epub ngaphambi kokuphrinta]
> Seo DY, Lee S, Kim N, et al. Ukuvivinya kwasekuseni nasebusuku. Ucwaningo Lwezokwelapha Oludidiyelwe . 2013; 2 (4): 139-144. doi: 10.1016 / j.imr 2013.10.003.