Qinisekisa ukuthi awusebenzi kahle kakhulu ukulahlekelwa isisindo
Abasebenzisa i-Savvy bavame ukubona izikhangiso zokukhangisa zokusebenza kanzima ezithembisa imiphumela emikhulu. Kubangele bazibuze ukuthi "kufanele ngisebenze kanzima kangakanani?" Akukhathaleki uma umgomo wakho ukulahlekelwa isisindo, ukuqina komzimba noma ukuthuthukiswa komdlalo othile. Kukhona indawo ebalulekile yokusebenza okulula, okulinganiselayo nokusebenza kanzima kuzo zonke izinhlelo zokusebenza.
Okwenza kube lula ukusebenza okulula
Ukuzivocavoca okuphansi (ukusebenza okulula) kwandisa isilinganiso senhliziyo yakho kodwa hhayi ekugcineni okufanele uphefumule kakhulu. Ngezinga le-1-10, ukuzivocavoca umzimba okuphansi kuzoba phakathi kuka-4-6. Ukushaya kwenhliziyo yakho ngalolu hlobo lomsebenzi kuzowela phakathi kwamaphesenti angu-40-60 wezinga eliphezulu lenhliziyo yakho. Kufanele uzizwe ukhululekile ngokwanele ukuze uqhubeke nomsebenzi isikhathi eside.
Ezinye zezenzo zakho zansuku zonke ezivamile nezisebenzi zomsebenzi zingase zibheke njengokuvivinya umzimba. Isibonelo, uma uthatha inja yakho ukuhamba, hamba ukuhamba ngebhayisikili ehamba ngebhayisikili nezingane, noma ugibele esitolo sokudla ukuze uthole ukudla kwasekuseni, lezi zinto zingase zibhekwe njengokuzivocavoca okukhulu. Uma umgomo wakho ulahlekelwa, le misebenzi izokusiza ukuba uhlale usebenza futhi ushise amakholori engeziwe.
Izinzuzo zokusebenza okuphansi kakhulu. Inani lalo hlobo lomsebenzi owukhiye ophansi ukuthi ungenza okuningi.
Ukusebenza okunamandla okuphansi kwenza ngcono ukuhamba kwezingxenyeni zakho, ukunciphisa izinga lakho lokucindezeleka, ukwandise ukusetshenziswa kwekhalori yakho yansukuzonke futhi unikeze ukutakula kusuka ekusebenzeni kanzima okungenzeka ubekiwe phakathi nesonto.
Ukubaluleka kokusebenza okulinganiselwe kwe-Moderate
Ochwepheshe bavame ukuncoma ukuzivocavoca okulinganiselayo ukuze kube ngcono impilo kanye nokulahlekelwa isisindo.
Kodwa lokho kusho ukuthini ngempela? Ukulinganisela okulinganiselwe kungaba umthwalo owodwa womsebenzi womuntu ofanelekile futhi into ehluke ngokuphelele kumuntu omusha wokuzivocavoca. Uyazi kanjani ukuthi ukuqeqeshwa kwakho kuwela esigabeni esilinganiselwe?
Uma uhlanganyela ekuzivocavoca umzimba okulinganiselayo , kufanele uzizwe sengathi usebenza kodwa ungasebenzi kanzima ukuthi udinga ukuyeka emaminithini ambalwa alandelayo. Uphefumula ngokujulile kepha ungapheli ukuphefumula. Ezingeni elibonakalayo lokuzikhandla lika 1-10, kufanele uzizwe sengathi usebenza ezingeni lika-6-7.
Ngakho-ke kuyadingeka kangakanani umsebenzi wokulinganisela? I-American College of Sports Medicine inikeza imihlahlandlela yemali yokusebenza okulinganiselayo okudingekayo ukuhlangabezana nemigomo ethile.
- Ukubona ukulahleka kwesisindo esincane, ukuvivinya umzimba ngokulinganisa okuphakathi kuka-150 no-250 imizuzu ngesonto.
- Ukuze ubone ukulahlekelwa kwesisindo somzimba emtholampilo, kudingeka uhlanganyele ekuzivocavoca okulinganisela okungaphezu kwamaminithi angu-250 ngesonto.
- Uma uhlanganisa ukudla nokuzivocavoca ukuze ulahlekelwe isisindo, faka ukuvivinya umzimba okulinganisela phakathi kwemizuzu engu-150 no-250 ngesonto.
- Ukuvimbela ukuzuza kwesisindo ngemuva kokulahlekelwa isisindo, faka okungenani imizuzu engama-250 ngesonto.
Izinzuzo zokusebenza okulinganiselayo. Inzuzo yomsebenzi olinganiselayo yikuthi ikuvumela ukuba ugcine iseshini yakho yokushisa ikhalenda isikhathi eside.
Ukuzivocavoca umzimba kuthuthukisa ukukhuthazela kwe-cardiorespiratory, kunciphisa ukucindezeleka, kuthuthukisa impilo yenhliziyo futhi kuthuthukisa umzimba wakho. Ngenxa yokuthi izinga lokuzivocavoca lokuzivocavoca okulinganiselayo libekezeleleka, uyakwazi ukwenza okunye kwalokhu kusebenza phakathi nesonto ngaphandle kokulimaza ukulimala noma ukushisa.
Ukusebenza Kanzima Kwe-Fitness nokulahlekelwa Isisindo
Ukusebenza kokushisa kwamafutha okusebenza kakhulu kunazo zonke yizikhathi ongasilondoloza ngazo isikhathi esifushane. Kodwa awukwazi ukwenza umsebenzi onzima nsuku zonke. Ngenxa yokuthi ukusebenza kukhulu kakhulu, umzimba wakho uzodinga ukululama okukhulu, kokubili ngesikhathi sokuzivocavoca nasezinsukwini ezilandelayo ukusebenza.
Uma ubamba iqhaza ekuzivocavoca kakhulu okuphefumula kakhulu futhi ekupheleni kokuphefumula. Awusozi ukuthi ungagcina lo msebenzi isikhathi esingaphezu kwemizuzu embalwa. Ezingeni elingaziwa lokuzikhandla , uzizwa sengathi usebenza ezingeni lika-8-9.
Ngenxa yokuthi ukuzivocavoca okukhulu kakhulu kungagcinwa kuphela isikhathi esifushane, ngokuvamile kuvamise ukusebenza okuyisitayela. Uhlobo oluthandwayo lokuqeqeshwa kwesikhashana lubizwa ngokuthi ukuqeqeshwa okuphakeme kokuvala isikhathi, noma i-HIIT. Ukuze uhlele i-HIIT yokuzivocavoca , uhlanganisa ukuqhuma kokuzivocavoca okukhulu okugcina imizuzwana engu-30 kuya kwemizuzu eminingana enezikhathi ezincane zokutakula ezigcina imizuzwana engu-30 noma ngaphezulu.
Izinzuzo zokusebenza kanzima. Uma ukuzivocavoca ukulahlekelwa isisindo, ukusebenza okukhulu kakhulu kuzokwenza ubuqili. Ochwepheshe bathole ukuthi abantu abathintekayo ekusebenzeni okuphezulu kwamaphakathi isikhathi eside baphumelela ekulahlekelweni kwesisindo nokushisa. Ukuzivocavoca okukhulu kakhulu nakho kuyasebenza kakhulu. Ukuzivocavoca okukhulu kuzoshisa ama-mega kilojoule esikhathini esincane kakhulu.
Kodwa kunezinselele zokuzivocavoca okukhulu. Izisebenzi eziphephile kuphela okufanele zihlanganyele ekusebenzeni kwe-HIIT. Lezi zikhathi ezimbi kakhulu zikubeka engozini ephakeme yokulimala nokushisa. Ukusebenza okunzima kudinga isikhathi esincane sokuvuselela amandla ezinsukwini ezilandela iseshini. Yilapho uhlelo lokuhlola ngokucophelela luqala khona.
Hlanganisa ukusebenza okulula, okulinganiselwe kanye okunzima
Uma unempilo ngokwanele yokusebenza ngokomzimba ngaso sonke izinga lesisindo, hlela u-1-2 ukusebenza okunzima phakathi nesonto. Lokhu ukusebenza okufishane kuzokusiza ukuthi ushise amakholori amaningi ngesikhathi esincane. Uzokwakha imisipha ukuze ukhuthaze umzimba wakho phakathi nalezi zikhathi.
Kodwa kufanele uqiniseke ukuthi akusebenzi kanzima kakhulu kaningi. Ngakho ezinsukwini ezilandela ukusebenza kwakho kanzima, unike umzimba wakho ukuphumula ngokuhlanganyela ekuzivocavoca umzimba okuphansi. Ububanzi obuningi bokunyakaza phakathi nalezi zinsuku ezilula kuzosiza imisipha yakho emzimbeni ithole ngokushesha futhi uzokwandisa ikhalori yakho ukushisa usuku ngaphandle kokukhokhisa umzimba wakho kakhulu futhi ubungozi ukushisa noma ukulimala.
Gcwalisa lonke isonto lakho lokuzivocavoca ngezikhathi zokulinganisela. Zizinselele ngokwenza lezi zikhathi isikhathi eside. Izinzuzo ezikhulayo zekhalori ezivela kulezi zindlela zokusebenza ezilinganiselwe zivela esikhathini seseshini, hhayi ngempela kusuka ekutheni.
Okokugcina, khumbula ukuthi uma uzama ukunciphisa umzimba, udinga ukubuka ukudla kwakho. Qinisekisa ukuthi udla isilinganiso esifanele seprotheyini ephilile , i-carbohydrate eyinkimbinkimbi, izithelo, imifino namafutha enempilo ukuze uphethile ukusebenza kwakho. Bala ama-khalori, faka umthamo wakho wokuzivocavoca bese urekhoda idatha kumagazini we-weight loss ukulandelela intuthuko yakho.
Imithombo:
UStephen H. Boutcher. "Ukuzivocavoca Okuphezulu Okungapheliyo Nokulahlekelwa Kwamafutha." Journal of Obesity Okthoba 2010.
Carey, DG. "Ukuqhathanisa ukungafani emkhakheni we" Fat Burning "ne-Aerobic Zone: Impumelelo Yokuqeqesha." I-Journal of Strength & Conditioning Research : Okthoba 2009.
UDonnelly JE, uBlair SN, JJ Jicicic, Manore MM, Rankin JW, Smith BK; I-American College of Sports Medicine. "I-American College of Sports Medicine Standing Stand. Imisebenzi Yomzimba Efanelekayo Yokuvimbela Ukunciphisa Isisindo Nokuvimbela Isisindo Ukuthola Abantu Abadala.
U-Eric Doucet, uNeil King, uJames A. Levine noRobert Ross. " Buyekeza kokuzivocavoca nokulawula isisindo ." Journal of Obesity Okthoba 2011.
EG Trapp, DJ Chisholm, J Freund noS SH Boutcher. "Imiphumela Ye-High-Intensity Training Exercent Training Exercise Training on Ukulahleka Kwezinto Zokudla Nokuzila Ukudla Kwezingqimba Zama-Young Women." I-International Journal of Obesity April 2008.