Hamba Isisindo Ngokuhamba Ihora Ngosuku
Uma ufuna ukusebenzisa ukuhamba ukuze ulahlekelwe isisindo, kudingeka uthathe izinyathelo eziningana-izinyathelo ezingaba ngu-10 000 ngosuku! Kodwa, ngaphezu kokwenza okuhle, nansi izinto ezingu-10 zokuyeka ukwenza.
1 - Yeka ukukhohlwa ukuhlola i-Pedometer yakho, i-Fitness Band, noma i-Pedometer App
Sebenzisa i- pedometer, ibhande lokuzivocavoca, noma uhlelo lokusebenza lokuhamba nge- pedometer njengesheke sangempela ukuthi ungakanani ngempela ohambayo usuku lonke. Ukuze ulahlekelwe isisindo , qala ubone ukuthi zingaki izinyathelo ohamba ngazo ngosuku olujwayelekile. Bese ubeka umgomo wezinyathelo ezingaphezulu ezingu-2 000 ngosuku kunanani lezinga elijwayelekile. Hlola i-pedometer yakho njalo ngosuku lokuhlala kuqondiswe futhi ubheke amathuba okungena ezinyathelo eziningi. Njengoba ukwazi ukufeza izinyathelo eziningi ngokuqhubekayo, ukwandisa umgomo wakho wokufinyelela ngamanye izinyathelo ezingu-2,000 ngosuku. Sebenzisa indlela yakho kuze kube yizinyathelo ezingu- 10 000 ezinsukwini eziningi zesonto.
2 - Yeka Ukuthola Izizathu Zokungahambi noma Ukuzivocavoca
Kunezizathu eziyisigidi zokuthi kungani ungase weqe ukuhamba kwakho noma ukuzivocavoca nganoma yiluphi usuku olunikeziwe. Uma uhlela ukuhamba isisindo, kufanele unqobe lezo zizathu ukuthi kungani ungangeni ezinyathelweni zakho zokuhamba. Njalo. Ungashadile. Usuku. Nazi izizathu ezivame kakhulu ukweqa ukuzivocavoca. Ungase ufune ukuwafaka uphawu lokumaka noma ukuwaphrinta ukuze ugcine lezi zincwadi zokuzimela zihamba kahle. Gcina ilogi yokuzivocavoca ukuze ukwazi ukwethembeka nawe mayelana nokuthi usebenzise kangakanani umzimba phakathi nesonto elidlule.
3 - Yeka Ukucabanga Ukushisa Amakholori Angaphezu Kokuthi Ukwenza Ngempela
Ukuhamba ngokukhululekile kuyisenzo esihle kakhulu sokushisa amafutha. Kodwa udinga isheke langempela mayelana nokuthi mangaki amakholori engeziwe owatshisayo. Ihora lokuhamba okusheshayo lizokwenza umzimba wakho ungene ezinqolobaneni zawo zamafutha ngamandla. Kodwa kulula kakhulu ukugcwalisa kabusha lawo makhukhi nge-post-workout snack. Ibha yamandla kagesi ejwayelekile egcwele amakholori angu-300, noma mayelana nekhalori yakho elindelekile ukushayela ukuhamba kwehora elilodwa. Ungasebenzisi ukusebenzisa kwakho ukuhamba ukuze uvumele ukudla amakholori amaningi. Bona amaqiniso mayelana nokuthi mangaki amakhalori oshisayo ohamba amabanga ahlukene.
4 - Yeka Ukucabanga Ukuphuza Kakhulu Kunzima
Ukuzikhandla okuhle kokuhamba ngezinyawo kuzokuholela ekuphefumuleni okunzima kunokujwayelekile. Lokho kuyisibonakaliso esihle sokuthi ungena endaweni yokushaya kwenhliziyo evuthayo . Ukufudumala ngezinga elilula, bese uhamba ngesivinini esisheshayo imizuzu engu-30 kuya ku-60 ukuze umzimba wakho ushise amanye amafutha ofuna ukuwalahleka.
5 - Yeka Ukwenza Ukusebenza Okufanayo Nsuku Zonke
Uma ukuhamba kwakho kokusebenza kuhlale kunomzila ofanayo, ngesantya esifanayo, noma ngokusebenza okufanayo kwe-treadmill-yishintshe. Izinsuku ezisheshayo, izinsuku ezilula, izinsuku ezinqamukile , izinsuku ezincane-ziningi izinzuzo zayo. Shintsha ukusebenza kwakho ukuhamba ukuze uthole umzimba wakho ukwakha imisipha bese ushisa amakholori.
6 - Yeka ukucabanga ukuthi wazi ukuthi udla kangakanani ngempela
Ukuze ulahlekelwe isisindo, udinga ukwethembeka nawe ngokwendlela odla ngayo ngempela. Indlela engcono kakhulu yokwenza lokho ngokuqopha konke okudlayo izinsuku ezimbalwa, futhi ufuna izindlela zokushintsha imikhuba yakho yokudla. Ungangena ngemvume ephepheni noma ngohlelo lokusebenza lweselula , noma uthathe izithombe zezinto ozidlayo ngefoni yakho. Amaqembu amaningi wokuzivocavoca, afana ne-Fitbit, afaka noma uxhumanise kuhlelo lokusebenza lokungena ukudla okuzosiza ekuhlaziyeni umsoco wakho futhi ubonise intuthuko yakho ekufezeni imigomo yakho. Ungasebenzisa leli thuluzi lokuhlaziya iresiphi ukuthola amakholori nezakhi ezithombeni zakho eziyizintandokazi.
I-7 - Yeka Ukudla Njengoba Nje Wahamba Nge-Marathon
Uchwepheshe wezokuhamba uRob Sweetgall uvame ukugwaza ukuthi labo abahambahamba kakhulu bahamba ngezinyawo ezingu-10K futhi badla i-marathon. Ungase uwele kulo mgibe ngokuvuma ukungeza amafrimu eFrench esikhumulweni sakho sezinsuku noma ube ne-latte enamathele egcwele emva kokuhamba kwakho. Uma uhamba neqembu lozakwethu noma elihambahambayo, ungase ungene emikhakheni yokudla yabantu ekhuthaza ukudla kakhulu ngaphambi, ngesikhathi, noma emva kokuhamba kwakho. Yazi isilinganiso sakho sokuqala samakholori-ngosuku nangamazinga amangaki oshisayo ngenkathi uhamba . Ukuze ulahlekelwe isisindo, ngisho nangosuku olusebenzayo kungcono ukuthi ungadluli ukudla oku-1,600-khalori. Londoloza ukushaywa phansi ngemuva kokuba uhambe ngokugcwele imarathon !
8 - Yeka ukuphuza ama-calories
Mangaki amakhilogremu angama-sodas, ama-juice wezithelo, iziphuzo zekhofi , neziphuzo zezemidlalo ophuza usuku ngalunye? Ungakwazi yini ukujwayela ukuphuza amanzi kanye nekhofi emnyama kunalokho? Udinga amanzi ngenkathi uhamba ngokuhamba ngemizuzu engama-30 noma ngaphezulu, futhi mhlawumbe udinga i-electrolyte (usawoti) esikhundleni sakho uma ujeziswa futhi uhamba imizuzu engaphezu kwengu-60. Kodwa akudingeki uphuze ama-khalori engeziwe.
9 - Yeka ukugwema izintaba nezitebhisi
Ukwengeza ukuqhuma kokuqina ekusebenzeni kwakho kokuhamba kungasiza ukwakha imfanelo yakho futhi uthole ukushaya kwenhliziyo yakho. Izintaba nezitebhisi yindlela elula yokwengeza lokhu emsebenzini wakho. Ungase ufune ngisho ukwengeza umzila ohlanganisa ngqo ukukhuphuka kwezintaba noma ukunyuka izitebhisi. Esikhathini sokunyathelisa, sishintshe ngezintaba .
10 - Yeka ukuhlala Njalo
Uma ungena ekusebenzeni kwakho ukuhamba ngezinsuku eziningi zesonto, kodwa uhlala isikhathi esiningi emsebenzini noma esikoleni, usengase ube nesimiso esifanayo sokukhula komzimba nokwandisa izingozi zempilo . Thola izindlela zokuqeda isikhathi sokuhlala ngezikhathi zokuma, ukuhamba, noma ukuhamba. Lena yinye indlela yokufinyelela ezinyathelweni ezingu-10,000 ngosuku. Yonke into yokunyakaza nokuma ibutha amakholori amaningi kunokuhlala phansi. Lokhu kungafaka kuze kufike emakhulwini amaningi ashisa ngaphezulu khalori ngosuku. Funda izindlela zokuyeka ukuhlala uhlale.
Izwi elivela
Ungashintsha isimo sengqondo nemikhuba yakho ukusekela imigomo yakho yokulahlekelwa isisindo esiningi nokuthuthukisa impilo yakho. Ngezinye izikhathi kubonakala sengathi izinyathelo ezimbili zihambela futhi isinyathelo esisodwa emuva, kodwa lokho kusesinyathelo esisodwa endleleni efanele. Ngisho noma isikali singabonakali budge, usanciphisa izingozi zakho zezempilo ngokusebenza ngokwengeziwe. Qhubeka uthatha izinyathelo ezinempilo futhi ugcine isimo sengqondo esihle. Bona izindlela zokushintsha eziningi zokuziphatha nezimo zengqondo ezithola indlela yokuphila okungcono ngokomzimba nangokwengqondo.
> Imithombo:
> Ukuqalisa ngomsebenzi womzimba wesisindo esinempilo. I-CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Ukuyivala. I-CDC. https://www.cdc.gov/healthyweight/losing_weight/kugcinaitoff.html.
> Ukulahlekelwa isisindo. I-American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
Umsebenzi womzimba kanye nempilo: Izinzuzo zomsebenzi womzimba. I-CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight