Uma ufuna ukunciphisa umzimba, izinhlelo eziningi zokudla kanye nochwepheshe bezempilo batusa ukuhamba okusheshayo njengendlela yokuvuthwa kwe-cardio-burning burner. Kodwa yimuphi inani elifanele lokuhamba usuku ngalunye ukukusiza ukufezekisa imigomo yakho yokulahlekelwa isisindo?
Kuthatha isikhathi eside kangakanani ukuhamba usuku ngalunye lokulahlekelwa kwesisindo
Hlela ukuhamba okusheshayo kwemizuzu engu-30 kuya kwangu-90 izinsuku eziningi zesonto ukulahlekelwa isisindo. Ungakwazi ukuhamba okuningi ngezinsuku ezithile futhi kancane kunabanye, kodwa isikhathi esiphelele sesonto kufanele sibe okungenani imizuzu engu-150 (amahora angu-2.5).
Kumele uhambe ngokusheshisa kangangokuthi usezindaweni zokuzivocavoca ngamandla okulinganisela ngamaphesenti angama-60 kuya kwangu-70 wezinga eliphezulu lenhliziyo yakho. Kufanele uphefumule kakhudlwana kunokujwayelekile futhi ungakhuluma ngemisho egcwele, kodwa awukwazi ukucula. Ungasebenzisa izinga lokushaya kwenhliziyo nokuzivocavoca kwendawo yakho kusuka ebhenini lokuzivocavoca, uhlelo lokusebenza, noma umshini wokulinganiswa kwenhliziyo ukuqinisekisa ukuthi uzivivinya ngamandla.
Ngenkathi ungaphula isikhathi sakho sokuhamba ngezikhathi zamaminithi angu-10 noma ngaphezulu, uthola inzuzo eyengeziwe yokushisa okushisayo uma uhamba ngesivinini esisheshayo isikhathi eside kunamaminithi angu-30 ngesikhathi sokufudumala.
Uma ungumuntu omusha wokuhamba , qalisa ngezikhathi ezimfushane zokuhamba futhi ngokushelela ukwakha isikhathi sakho sokuhamba. Ungase uthande ukuthatha uhambo olude usuku nosuku ekuqaleni.
Zama ukungagqiki okungaphezu kosuku olulodwa ngokulandelana. Ukuvumelana kulungile ukushisa amakholori nokuthuthukisa umzimba wakho, kanye nokwakha imikhuba emisha.
Ezinsukwini zakho ezingezona zokuhamba, zama izenzo zokuqeqesha amandla . Uma uzithola ugugile, thatha usuku. Kodwa qiniseka ukuthi ubuyela emuva uhamba ngosuku olulandelayo.
Uma ushaye umgomo wakho wokulahlekelwa isisindo futhi usebenza ekulondolozeni isisindo sakho, i-CDC itusa ukuthi kufanele uchithe imizuzu engama-60 kuya kwangu-90 izinsuku eziningi zesonto ngokusebenza okulinganiselayo ngokomzimba ngenkathi ungadli amakholori amaningi kunokusebenzisa usuku lonke.
Ungakuhamba Kude Kangakanani Emaminithini angu-30?
Uma uhamba ngesivinini esisheshayo sokuhamba imizuzu engu-30, ibanga ozokumboza kuzoba:
- 1.5 kuya ku-2.0 miles.
- 2.5 kuya ku-3.3 amakhilomitha
- Izinyathelo ze-pedometer ezingu-3 000 kuya ku-4 500.
Kuthiwani Uma Ungakwazi Ukuhamba Amaminithi angu-30 Ngesikhathi?
Ukuphila kungaba yimatasa. Uma isimiso sakho singavumi ukuhamba ngokuqhubekayo imizuzu engama-30, siphumelele ukuhamba izikhathi ezimbili noma kathathu ngosuku ngezinkathi ezimfushane okungenani imizuzu engu-10 ngesikhathi esisheshayo.
Njalo ufudumale imizuzu emihlanu ngezinga elilula kungakhathaliseki ukuthi uzohamba isikhathi esingakanani. Ungasebenzisa izikhathi eziphakeme kakhulu, izitebhisi, nokuhamba okusheshayo ukuze uthole okuningi kokusebenza okufutshane okuhambayo . Ucwaningo oluthile lubonise ukuthi izikhathi eziphakeme kakhulu zihamba kahle njengokusebenza okulinganiselayo okuqhubekayo futhi kungaba yindlela enhle yokuvumelanisa ukuzivocavoca ngosuku lwakho.
Ama-calories namafutha atshiswe ngamaminithi angu-30
Ngezinga elihamba phambili lokuhamba, ungashisa amakholori angu-100 kuya kwangu-300 ngemizuzu engama-30 (kuye ngokuthi isisindo sakho) noma amakholori angu-200 kuya ku-600 ngehora . Ngokuhamba imizuzu engama-30 noma ngaphezulu ngesikhathi esisodwa, amanye alawo makhukhi azoba ngamafutha agcinwe.
Phakathi nemizuzu engama-30 yokuqala yokuzivocavoca umzimba, umzimba wakho ushisa ushukela ogcinwe njengophethiloli. Lezi zisetshenziswa phezulu emva kwemizuzu engaba ngu-30.
Ukuze uqhubeke, umzimba wakho ukhulula amafutha avela emaqenjini akho amafutha bese uwushisa ukuze uphethiloli. Le fat egcinwe yilokho okufunayo ukulahleka, futhi kuyisizathu esihle sokwakha ukukhuthazela kwakho ukuhamba ukuze ukwazi ukuhamba imizuzu engaphezu kwengu-30 ngesikhathi.
Hamba izinsuku eziningi zesonto okungenani amaminithi angu-30 ukushisa amakholori angaphezu kuka-1,000 kuya ku-3 000 ngesamba seviki nokuthuthukisa umzimba wakho nsuku zonke.
Izwi elivela
Uthathe isinyathelo sokuqala esibhekene nesisindo esinempilo nokuphila okusebenzayo. Kungase kuzwakale kuyinkimbinkimbi encane ukucabanga ukuthi umsebenzi omningi udinga kangakanani ukuze ushise amakholori. Kodwa futhi inani elinconywayo ukunciphisa izingozi zakho zezempilo zesifo sikashukela, isifo senhliziyo, nokuningi.
> Imithombo:
> Ukuqalisa ngomsebenzi womzimba wesisindo esinempilo. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Ukuyivala. Amasevisi Okulawula Nokuvimbela Izifo. 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#.WphsqOjwZPY.
Umsebenzi womzimba kanye nempilo: Izinzuzo zomsebenzi womzimba. Amasevisi Okulawula Nokuvimbela Izifo.
> Iwege M, Berg RVD, Ward RE, Keech A. Imiphumela yokuqeqesha ukuvala isikhathi eside nokuqeqeshwa okuqhubekayo okuqhubekayo ekubunjweni komzimba kubantu abadala abakhulu kakhulu futhi abakhuluphele: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Ukubuyekeza kokukhuluphala . 2017; 18 (6): 635-646. i-doi: 10.1111 / obr.12532.