Iningi labantu lingena ohlelweni lokulahlekelwa isisindo, kahle, efuna ukunciphisa umzimba. Kodwa-ke, uma usanda kuqalisa, isikali singase sibe yisinqumo esibi kakhulu sokulandelela inqubekelaphambili yakho . Eqinisweni, isisindo sakho singase sibe yinto ebaluleke kakhulu ukugcina ithrekhi.
Kungase kubonakale kungenasi-intuitive, kodwa isikali singcono ekusizeni ukuthi ugcine isisindo sakho kunokukusiza ukuthi ulahlekelwe. Isizathu? Kunezinguquko ezibalulekile ezenzeka emzimbeni wakho ukuthi isikali asikwazi ukulinganisa noma ukuthola, njenge:
- Ukushintsha Ukubunjwa Komzimba : Nakuba isisindo sakho sibalulekile, yini ebaluleke nakakhulu ukuthi ubunzima obungakanani obunakho. Isisulu sithatha isikhala esincane kunamanoni, okwenza ubheke umcibisholo, futhi kusetshenziswe ngokwemvelo . Uma uvivinya umzimba, uthola imisipha, uphakamise umzimba wakho futhi ulahlekelwe amafutha, kodwa ukulahleka okunamafutha ngeke kuhlale kubonakala esikalini. Lapho kuzoboniswa khona kufana nesilinganiso, ukuthi izingubo zakho zifanele kanjani nokuthi umzimba wakho ubukeka kanjani. Konke okwenzekayo ngisho noma isikali asihambeli .
- Izinguquko Ngaphakathi : Ngeke ukwazi (noma ukunakekelwa) ngalokho okukwenzeka ngaphakathi kwamaseli akho uma usebenzise, kodwa okwenzekayo lapho kungakusiza ukuba ulahlekelwe isisindo. Ukuzivocavoca kufundisa umzimba wakho ukuthi ukhulule kanjani ama-molecule amaningi ashisa. Ukulingana kwakho, ukushisa kwamafutha kuningi futhi lokho okulingana nesilinganiso asikwazi ukulinganisa.
- Amandla engeziwe nokukhuthazela : Uma uqhuba njalo, uzokwazi ukwenza njalo futhi njalo. Ungase uqale ukuzivocavoca imizuzu embalwa ngesikhashana noma ukuphakamisa izisindo zokukhanya kodwa, ngemva kokusebenza okuncane, umzimba wakho uvumelanisa, ukuvumela ukuba uphakamise kakhulu futhi uhambe isikhathi eside. Ukuthi amandla nokukhuthazela kusho ukuthi uyathuthuka, kodwa uma isikali singadluli, ungase ungaboni ukuthi uthola kanjani.
Isisindo sakho yisici esisodwa sokuthuthuka kwakho futhi, ezimweni eziningi, akuyona into ebaluleke kakhulu. Kuyadabukisa kodwa, iningi lethu, inombolo esikalini yisona esinqumayo sokuthi siphumelele noma siphumelele. Ukusebenzisa isisindo sakho njengendlela eyodwa kuphela yokuphumelela kwakho kufana nokuthenga indlu ngokusekelwe ku-footage kuphela. Kuyajabulisa ukuthi unamamitha ayizinkulungwane ezintathu, kodwa kuthiwani uma uvela epulazini le-skunk?
Ukulahleka kwesisindo ngendlela efanayo. Ukuba nesisindo sakho ngenombolo ethile kungase kube mnandi, kodwa isikali asikwazi ukukutshela ukuthi ungumuntu onjani noma ukuthi unesisindo esingakanani. Isilinganiso sakho ngeke sijabule uma uqedela konke okusebenzayo ngesonto. Ukuthembela kuphela esilinganisweni kungenza ngisho nalabo abasebenzayo bazizwe njengokuchitha isikhathi, yize noma yilowo nalowo akusiza ukuthi ushise ama-calories, uqinise, uvikele umzimba wakho ezifweni futhi wakwenza ube ngcono kunakho ngaphambili.
Ngaphandle Kwesikali
Uma ukuzinzima kukugqugquzela ngendlela enhle, asikho isizathu sokushintsha okwenzayo. Kodwa-ke, uma isikali senza uzizwe uhlulekile, kungase kube yisikhathi sokuzama into entsha:
- Ukunikezela Ngokweqile Isisindo Sokulahlekelwa Isisindo
- Izizathu Zokufaka Isikali
- Uyini Umzimba Wakho Womzimba?
1 - Ukulahlekelwa Isisindo kwenza Ukwehla kwesisindo kunzima
Lokho abantu abaningi abangaqapheli ukuthi ukulahlekelwa isisindo kungenza ukulahlekelwa kwesisindo kunzima nakakhulu. Uma ulinganisa ngokwengeziwe, amandla akho umzimba uzama ukuhambisa leso sisindo nxazonke. Njengoba ulahlekelwa isisindo, umzimba wakho ngokujwayelekile uzothatha amakholori amancane, into esivame ukuyihlolisisa ekufakeni ikhalori yethu.
Isibonelo, uma u-5'8 "futhi ulinganiselwa ku-180 lbs, isilinganiso sakho se-base basale singase sibe ngamakholori angu-1545, kungabandakanyi noma yikuphi ukuzenza okwenzayo. Uma ulahlekelwa ngamakhilogremu angu-20, i-BMR yakho iyashintsha, Amakholori angu-100. Lokhu kungase kungabonakali njengokuningi, kodwa uma ungalungisi ama-calories akho njengoba ulahlekelwa isisindo, uzophela endaweni ephazamisayo.
Beat the Plateau
Into ekhungathekisa kakhulu kunokunganaki isisindo sokulahlekelwa isisindo ngemuva kokuthuthukisa inqubekela phambili. Uzivocavoca, ubheka zonke ikhalori eyodwa, ungumuntu oseduze nomgomo wakho bese izinto zifika ekujuleni.
Ukushaya i-plateau kuvamise ngokwengeziwe ngokwenza izinguquko ezincane ukulungisa lokho okwenzayo ngaphandle kokuhamba ngokweqile ngehlelo lakho lokudla noma uhlelo lokufunda:
Shintsha Ukusebenza Kwakho
Engeza i-cardio engaphezulu - Ukwengeza usuku oluthe xaxa lwe-cardio, noma ngabe luyinto emfushane, kungaba nje lelokhalori elengeziwe-ukushisa udinga ukuba uphumelele.
Phakamisa izisindo ezilukhuni - Izisindo ezinzima zisisiza ukwakha imisipha nobuhlungu kukusiza ukuthi ushise amafutha. Zama ukuphakamisa isisindo esanele ukuthi ungakwazi kuphela ukuqedela 10-12 reps of umzimba ngamunye.
Shintsha ukusebenza kwakho kwamandla - Uma ngabe wenza umsebenzi ofanayo kwamasonto angaphezulu kwangu-4-6, ngisho nezinguquko ezincane zingenza umehluko. Zama izindlela ezahlukene zokuthuthuka njengokushintsha uhlobo lokumelana oyisebenzisayo, ukuzama ukuzivocavoca umzimba omusha noma ukuhlukanisa ukusebenza kwakho ukuze ukwazi ukuchitha isikhathi esiningi kwiqembu ngalinye lezinsimba.
Vary amandla akho - Uzoshisa amafutha ngokuphumelelayo uma usebenza ngezinhloso ezahlukene phakathi nesonto. Zama ukufaka ukusebenza okude, okuphuthumayo eduze nokuqeqeshwa okuphakanyisiwe okukhulu ukushaya zonke izinhlelo zakho zamandla ngezindlela ezahlukene.
Hamba umqeqeshi - Uma udidekile ngalokho okufanele ukwenze, umqeqeshi angakwazi ukuvuselela isimiso sakho futhi akusize wenze okuningi ngesikhathi sakho sokuzivocavoca.
Engeza Umsebenzi Omningi - Uma uye waxosha isikhathi sakho sokuzivocavoca noma awufuni nje ukuzinikela ekuqeqeshweni okwengeziwe, ukungeza umsebenzi omningi kuyindlela elula yokushisa amakholori angaphezulu ngaphandle kokuyiqeda ngokuzivocavoca. Ukuhamba ngamaminithi angu-20 nsuku zonke kungakusiza ukushisa kuze kube ngamakhalori angu-100 engeziwe.
I-Tweak Inkokhelo Yakho Yekhalenda - Ngisho nezinguquko ezincane ekudleni kwakho zingafaka phezulu futhi zikusize ukuthi uthuthele epulazini. Ukudla kancane kancane kunejwayelekile noma ukwengeza i-fiber ngaphezulu ekudleni kwakho kuyizindlela ezimbili zokunciphisa ama-calorie akho ngaphandle kokuzwa sengathi ulambile.
Yenza izinguquko Kuyo yonke inqubo - Awufuni ukugxila ngaphezulu kwekhalori njalo uma ulahlekelwa isisindo, kodwa ukhokha ukuphinda uhlaziye lapho uhlala khona. Uma ulahlekelwa amakhilogremu angama-20 noma ngaphezulu, bheka uhlelo lwakho lokudla nokuzivocavoca futhi uthole izindlela zokunciphisa amakholori akho ukuze ubonise isisindo sakho esisha.
2 - Isisindo sokulahlekelwa kwesisindo asihlali ngaso sonke isikhathi
Sivame ukuthembela ezinombolweni ezihlukahlukene lapho sizama ukunciphisa isisindo. Sithola izibalo emaphesenti omzimba womzimba , i- BMR , i- BMI , amakholori atshiswa ngesikhathi sokuzivocavoca , futhi uhlose izinga lokushaya kwenhliziyo , ukubiza amagama ambalwa.
Lezi zinombolo zingasiza, kodwa zikhona ezinye izinselelo:
- Ziyizilinganiso Eziphela kuphela : Amafomula asetshenziselwa ukuletha lezi zibalo anqunyelwe, ngakho-ke anganikela kuphela izilinganiso - izilinganiso ezingase zibe kude kakhulu uphawu ukuthi empeleni zingabhubhisa ukulahleka kwesisindo sakho. Ezinye izibalo esiziyo azizona zilungile njalo zihlanganisa:
- I-BMI - I-formula ye-BMI isebenzisa isisindo nokuphakama ukukala ukuthi isisindo sakho sinempilo kangakanani, kodwa asizicabangeli ngobuningi bomzimba obukhulu, ubukhulu bezinhlaka noma ubulili, zonke izinto ezingayenza izinombolo ngendlela engafanele.
I-THR - Amafomu amaningi we-THR asekelwe ekulinganiseni okulinganiselwe kwesilinganiso senhliziyo (220 - yobudala = i-MHR) ngokuvamile evame ukuthi kunzima kangakanani ukusebenza.
I-BMR - Kunamafomu ahlukene asetshenziselwa ukubala i-BMR, kodwa ezinye zingalungile ngoba azicabangi amazinga omsebenzi noma ukwakheka komzimba. Uma unesisindo kakhulu, i-calculator inganciphisa ukuthi mangaki ama-kilojoule owudinga. Uma unamafutha amaningi omzimba, ungathola inombolo ephakeme kunalokho okudingayo ngempela.
- Abakunikeli Iqiniso Lonke : Kuzizwa kuhle uma umqeqeshi we-elliptical ekutshela ukuthi ushise amakhalori angu-500 ngemuva kokusebenza komzuzu wamaminithi angu-30. Inkinga iwukuthi leyo namba cishe ihlehlisiwe. Awucabangi izinga lakho lokuzivocavoca noma ubunzima obungakanani, izici ezimbili ezingashintsha ukuthi zingaki ama-calorie owushisayo. Enye inkinga ukuthi, ayinayo ama-khalori owayezoshisa uma ungayisebenzisi. Usalokhu ushisa amakholori ngisho nalapho ungayisebenzisi, ngakho kufanele ususe amakholori owayezoshisa ukuze uthole inombolo enembile kakhulu.
Ngaphandle kweNombolo
Ukukala kokulahlekelwa kwesisindo kungakunikeza iphuzu, kodwa awufuni ukuba yisigqila salezo zinombolo. Okunye okukhethwa kukho:
- Thola Izinombolo Zakho - Kunokuba usebenzise i-BMR wokubala, thola ukuthi mangaki amakholori osuvele uyadla. Gcina iphephabhuku lokudla noma usebenzise isayithi lokulandelela inthanethi ukulandelela ama-calories akho ngesonto noma amabili. Uma unomqondo wokuthi mangaki amakholori owadlayo, unganciphisa leyo nombolo ukuba ulahlekelwe isisindo. Ngendawo yakho yezinga lokushaya kwenhliziyo, sebenzisa i-calculator ukuthola izinombolo zokuqala bese uzilungisa ngokufanisa amazinga ahlukene wenhliziyo ekuqondeni kwakho ukuzama .
- Ncike ekuhlangeneni kwakho - Sivame ukuthembela ekubaleni ngisho noma isipiliyoni sethu sisitshela ngenye indlela. Ungesabi ukulungisa izinto uma ungahambi ndawo. Uma izinga lakho lenhliziyo lilula kakhulu, lishintshe uze usebenze ngamandla. Uma ulandela ukubalwa kwe-BMR futhi awuboni imiphumela, zama ukunciphisa leyo nombolo ngama-calories angu-50-100 ukuze ubone ukuthi lokho kuguqula izinto. Inqubo yokulahlekelwa isisindo ishintsha njalo futhi kufanele ushintshe nayo. Ukuze uphumelele, yenza lokho okwenzayo ngokushesha uma uqaphela ukuthi izinto azisebenzi.
3 - Ukulahlekelwa Isisindo Akudingeki Ukuba YiNjongo Yakho Eyinhloko
Iningi lethu selichithe ingxenye enkulu yempilo yethu ixosha umgomo wokulahlekelwa isisindo, kuze kube yilapho ukulwa nesilinganiso sekube yinto yesibili.
Ukuze uthole isisindo somthwalo osindayo, impumelelo ingaba yinto esheshayo. Ngezinye izikhathi isisindo sakho siya phansi futhi ngezinye izikhathi sikhuphuka. Ngezinye izikhathi lihlala lifanayo. Isilinganiso singashintsha ngoba udle okungaphezulu noma ngoba wenza kancane noma ngoba othile uvele ehlenga futhi avuselele isikali sakho njengehlaya elinonya. Isilinganiso singashintsha ngoba ugcina amanzi noma usuphelelwe amanzi noma ngenxa yokuthi amaplanethi ahlukumeziwe. Kungakhathaliseki isizathu, akunakwenzeka ukwazi ukuthi kwenzekani ngempela futhi ungase uzizwe uhlulekile.
Yini ongase ungayiqapheli ukuthi, ngezinye izikhathi, ukukhohlwa ngesisindo sakho kungakusiza ukuba ulahlekelwe isisindo. Kungase kuzwakale kungaqondakali, kepha ukuhlolwa okukodwa kubonise ukuthi abantu bagxila empilweni kunokuba isisindo siphelile ukushintsha ukuziphatha kwabo ngendlela eyaholela ekulawuleni isisindo kangcono.
Ngaphandle kwe-Weight Loss
Kungaba njani uma ungasakhathazeki ngesisindo sakho? Ungenzenjani wena uma umgomo wakho bekuwukuthi, uthi, uzizwe ungcono nsuku zonke noma unamandla amaningi? Ukushintsha umgomo wakho kokuthile okubonakalayo, into ongayibona, ukuzwa nokuthinta njalo kungase kube yilokho okudingayo ukuze uthole imiphumela oyifunayo. Ezinye imibono:
- Impilo Yakho - Udinga ukuphatha ukucindezeleka okungcono kangako noma ukulahla ubuhlungu obungapheliyo emuva? Mhlawumbe ufuna ukuzizwa unamandla noma uthole ubuthongo obuningi ubusuku bonke. Uma uzivocavoca uzizwa ungcono, kunokuba ubheke kangcono, ukhululekile kakhulu ukunamathela, ikakhulukazi uma ungakwazi ngempela ukuthuthuka okwenzayo.
Ukusebenza kwakho - Kungani ungagxila kulokho ofuna ukukwenza kunalokho okushiwo yizinga lakho? Mhlawumbe ufuna ukukwazi ukuhamba ngezinyathelo zomsebenzi ngaphandle kokuwa noma mhlawumbe ungathanda ukusebenza egcekeni ngaphandle kokuphonsa emuva. Cabanga ngezinto ongathanda ukuzenza kangcono futhi ubeke imigomo yakho ngokufanele.
Ukwaneliseka kwakho - Awuzizwa uzizwa kahle uma uqedile ukuzivocavoca noma udle inkukhu eyosiwe esikhundleni se-cheeseburger? Gxila endleleni ozizwa ngayo lapho wenza izinqumo ezahlukene kulo lonke usuku. Ukwenza okuningi kwezinto ezenza uzizwe kuhle kwenza kube lula ukuqhubeka wenza usuku nosuku.
Imithombo:
Lewis G, Farrell L, Wood Wood, et al. Izitatimende ZeMetabolic of Exercise in Plasma Yabantu. Sci Trans Med. 2010 Meyi; 2 (33): 33-37.
U-Provencher V, uBégin C, u-Tremblay A, et al. Impilo-nge-wonke ubukhulu nokuziphatha kokuziphatha: imiphumela yokulandelela yeminyaka engu-1 yokwamukela ukungena kwesayizi. J Am Diet Assoc. 2009 Nov; 109 (11): 1854-61.
Puterman E, Lin J, Blackburn E, et al. Amandla Wokuzivocavoca: Ukushaya Umthelela Wokucindezeleka Okungapheli Kwi-Telomere Length. PloS ONE. 2010 Meyi; 5 (5).