Uma usanda kuthola injabulo yokuhamba, kungenzeka ukuthi uziphonsa wona ngenhliziyo yonke. Kodwa-ke ungase uqale ukuzibuza ukuthi kungaba yini into eningi kakhulu. Ngisiphi isikhathi ongase uhambe kakhulu? Ingabe kukhona into enjalo? Bona indlela yokwenza umsebenzi wakho wokuhamba ukuze uqinise impilo yakho nempilo kunokuba uziqede phansi.
Abaqalayo Kumelwe Bakhe Isikhathi Sabo Sokuhamba Ngokuhamba kancane
Uma uqala uhlelo lokuzivocavoca, ikakhulukazi uma ungenzi lutho nhlobo, kubalulekile ukuqala kancane futhi kancane kancane ukwakha isikhathi sakho namandla. Ungasebenzisa uhlelo lwe-Day Start Walking Plan-30 . Yakha wena ukuhamba ngokushelela imizuzu engu-30 ngosuku, izinsuku eziningi zesonto. Lona izinga eliphansi lokunconywa lokuzivocavoca ukunciphisa izingozi zempilo, njengoba kukhuthazwa yiziphathimandla zezempilo emhlabeni jikelele. Ungasebenzisa futhi isimiso sokuhamba kwansuku zonke, esinabanga labaqalayo kuhambahamba ngezinkanyezi .
Kulabo abaneminyaka engaphezu kwengu-65, akukho ukulahla kulezi zincomo. Iziphathimandla zempilo zisatusa imizuzu engu-30 yokuzivocavoca umzimba (njengokuhamba okusheshayo) okungenani izinsuku ezinhlanu ngesonto. Ngaphezu kwalokho, batusa amandla okuqeqesha izinsuku ezimbili ngesonto futhi ukulinganisela nokuzivumelanisa nezimo . Bheka iziqondiso zokusebenzisa abantu abangaphezu kweminyaka engama-65 .
Ungahamba Kakhulu Kangaka?
Iphutha elivamile lapho uqala uhlelo lokuhamba luqala ngokuhamba ngokushesha kakhulu noma eside kakhulu esimisweni. Kuwukuhlakanipha ukuqala noma yiluphi uhlelo lokuqeqesha ngokunciphisa futhi usebenze ngezinqubo zakho zokuhamba emasontweni ambalwa okuqala. Ukuthola ukuhamba kwakho kanye nokuhamba kwakho ngendlela elula kunzima ukukwazi ukuhamba ngokushesha nangaphezulu.
- Ukuhamba ngokusheshisa kakhulu : Yehlisa phansi bese usebenza kumasu akho okuhamba . Hlanganisa ukuma okulungile kanye nesigaba.
- Ukuhamba kude kakhulu : Uma ungahambanga nhlobo, qala ngokungahambisani namaminithi angu-15 ukuya kumaminithi angu-20. Uma ngokuvamile uhamba ngendlela ehamba phambili, khona-ke kuyamukeleka ukuqala nge-30-minute yokuhamba. Ukwandisa ibanga lakho kanye nesikhathi uhamba kancane kancane. Kungcono ukwandisa isikhathi sakho sokuhamba eside kunazo zonke ekusebenzeni umzimba kuphela ngamaminithi angu-15 ngesonto ngalinye (okuyikhilomitha ukuya emakhilomitha amabanga abantu abaningi).
- Izinsuku ezilula nezinzima ezinzima : Usuku emva kokuhamba kwakho okude kakhulu kwesonto, thatha usuku lokuphumula. Yenza umsebenzi wokulula nokuguquguquka, noma nje uhambe kalula. Uma usebenzisa isimiso sokusebenza sokuhamba masonto onke, ubona ukuthi noma yiluphi usuku olunomsebenzi okhuni lulandelwa usuku olulula noma usuku lokuphumula.
- Thatha usuku lokuphumula : Lalela umzimba wakho futhi uthathe usuku lokuphumula uma ubhekene nokukhathala nemisipha yomzimba. Ngena ekuhambeni okwanele ukuze ukhululeke, kodwa gcina ukusebenza okude kosuku olulandelayo.
- Mhlawumbe ukuhamba akuyona into yakho : Isihluthulelo sempilo yokuphila impilo yonke siyothola umsebenzi owuthandayo futhi uzofuna ukuwenza imizuzu engu-30 kuya kwangu-60 izinsuku eziningi zesonto. Uma izinyawo, amadolo, nezinkalo zakho zikutshela ukuthi ukuhamba akusikho, bese uhlola ukubhukuda noma ukuhamba ngebhayisikili njengendlela ehlukile ye-aerobic.
- Kuningi kakhulu into enhle? Ukweqa ngokweqile kuyingozi kubantu abanohlobo lobuntu obubaqhuba ukuba benze njalo, ngaphezulu, ngaphezulu. Ngokuvamile, abazi ukuthi bazoyeka nini futhi bangaqeda ukulimala ngokweqile, ukuphela kwamanzi, nezinye izinkinga. Uma ulungele ukudlula ngokweqile, khona-ke udinga ukuhlela izinsuku zakho ezilula, izinsuku ezinzima, nosuku lokuphumula. Hlanganisa nesimiso futhi ungangeni esilingweni sokwenza okuningi, maduzane, kaningi.
Izimpawu Uhamba Ngokukhulu kakhulu
Uma upheqa ngokweqile, i-American Council on Exercise ibhala izinkomba ezifaka ukukhathala ngokweqile, uzizwa sengathi ubeka umzamo omkhulu ngisho nokuzivocavoca okulula, imisipha engapheli noma ama-aches ohlangene, futhi wehla ukusebenza.
Isibonakaliso esilinganiselwe sokweqa ngokweqile kuyinani lenhliziyo eliphakeme lokuphumula futhi elithatha isikhathi eside kunokujwayelekile ukuthi libuyele evamile emva kokusebenza. Lezi zibonakaliso ukuthi kufanele ubuke ukuthi usebenzise isikhathi esingakanani futhi ucabange ukuthatha usuku lokuphumula nokunciphisa ubude noma amandla okuzivocavoca zakho.
Izwi elivela
Kuhle kakhulu ukujabulela ukuhamba. Uma ungakwazi kancane kancane ukwandise isikhathi sakho nesivinini, ngefomu elihle lokuhamba, ungahamba ukusuka embhedeni ukuhamba u-5K ngisho nokuya ku-marathon. Kodwa ukhiye ukukhulisa kancane kancane futhi kancane kancane isikhathi sakho. Qaphela izibonakaliso zokunqoba ngokweqile futhi uzokwazi ukuqhubeka iminyaka ezayo.
> Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca. Izimpawu ezingu-10 Uzoqeda kabusha. https://www.acefitness.org/updateable/update_display.aspx?pageID=634.
> CDC. Umsebenzi womzimba kanye nezeMpilo: Izinzuzo zomsebenzi womzimba https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
> UMkhandlu kaMongameli ngokuMpilo nokuPhepha kweMpilo. Okubalulekile Okubalulekile: Izinkombandlela ZemiSebenzi Yokuzivocavoca Yakho. www.fitness.gov.