Indlela Yokuguqula Isikhathi Sokusebenza Ukuze Ukwenza Isisindo Sokulahlekelwa Kwenzeke Ngokushesha
Enye yemibuzo evame kakhulu ukuthi izivivinyo ezintsha zibuza ukuthi: "Kufanele ngisebenze isikhathi esingakanani ukuze nginciphise umzimba?" Uma abantu bebuza lo mbuzo, ngokuvamile bahlose impendulo evimbela ukugoba isikhathi eside sokusebenza kwe-aerobic. Futhi, eqinisweni, umkhuba wakamuva ukukwenza ukusebenza okufishane kokulahlekelwa isisindo. Kodwa leyo fad ingakufaka enkingeni uma uzama ukunciphisa isisindo.
Indlela engcono kakhulu yokunquma ukuthi usebenza isikhathi esingakanani akufanele isuselwe kumathrendi. Lokhu akusho ukuthi akudingeki ukuba uye ejimini lamahora amahora nsuku zonke. Kodwa kuzodingeka wenze ezinye zezinhliziyo zempilo ezithatha isikhathi esincane uma ufuna ukunciphisa isisindo futhi uzigcine.
Isikhathi Esiningi Ukusebenza Ngesonto Ngamunye
Ngokusho kwe-American College of Sports Medicine (ACSM), kufanele usebenzise imizuzu engu-150 kuya kwangu-250 ngesonto ukuze ulahlekelwe isisindo. Baphakamisa nokuthi ukuvivinya umzimba okwengeziwe kunikeza imiphumela engcono. Uma ufuna ukugcina isisindo kahle , i-ACSM ibeka okungenani imizuzu engama-250 yokulinganisela ekuzivocavoca kakhulu ngesonto.
Ukuze uhlangabezane nomhlahlandlela we-ACSM, ungavele usebenzise imizuzu engu-40 nsuku zonke. Kodwa leso sikhathi sokusebenza singase sibe yisithukuthezi, okungase kukubangele ukuthi ushiye uhlelo lwakho. Ngaphezu kwalokho, ukwehlisa isisindo kufanele usebenzise amazinga ahlukene kakhulu . Lokhu kudinga ukuthi ulungise isikhathi sakho sokuzivocavoca ukuze uhambisane nemithwalo ehlukahlukene yokusebenza.
Kude Kanjani Ukusebenza Ngosuku Lunye
Ukusebenzisa isikhathi esingakanani nsuku zonke kufanele kuxhomeke emgomweni wakho walokho kusebenza okukhethekile. Uma unempilo ngokwanele yokuzivocavoca ngamandla, uhlelo lwakho lokuzivocavoca kufanele lufake izinsuku ezinzima , uma usebenza ezingeni eliphakeme kakhulu, izinsuku ezilula uma uvumela umzimba wakho ukuba ululame, futhi izinsuku eziningana uma umgomo wakho ukwakha ukukhuthazela, ukuthuthukisa inhliziyo impilo nokushisa amafutha.
Ngamunye wemigomo yokuzikhandla idinga isikhathi esithile sokusebenzisa umzimba.
- Izinsuku zokuzikhandla ezinzima. Izikhathi zokusebenza eziphakeme kakhulu (HIIT) zidinga ukufushane. Kungani? Ngoba umzimba wakho awukwazi ukusebenza kanzima isikhathi eside. Uma uthola ukuthi ungagcwalisa ama-drills aphezulu kakhulu kwehora noma ngaphezulu, cishe awusebenzi kanzima ngokwanele. Ukusebenza kwe-HIID kufanele kudlule imizuzu engu-20 ukuya kwangu-30 futhi uzizwe kanzima. Khumbula, noma kunjalo, ukuthi ushisa amakholori amaningi avela ku-EPOC (ngokweqile ukusetshenziswa kokusebenzisa i-oksijeni), owaziwa ngokuthi "i-afterburn," uma uhlela ukusebenza kahle kakhulu .
- Izinsuku zokuqeqeshwa kalula. Inhloso yosuku olulula lokuzivocavoca ukuvumela umzimba wakho nomqondo wakho ukuba uphumule. Yiqiniso, ungase uhlale embhedeni ukuze ululame futhi. Kodwa ukutakula okusebenzayo kusiza ukwandisa ukuhamba komzimba wakho, kunciphisa izinga lakho lokucindezeleka futhi kwandisa ukushisa kwakho kwe-caloric yansuku zonke. Ukusinda okusebenzayo kumane nje kuhamba kancane okunyakaza okunyusa ukuhamba kwezingxenyeni zakho. Ukusebenza okulula okuvuselela okusebenzayo kungadlula imizuzu engu-30 kuya ku-45.
- Izinsuku zokufunda ezilinganiselwe. Iningi lokusebenza kwakho phakathi nesonto lizowela esigabeni esilinganiselwe. Lezi zisebenzi zishisa ama-khalori amaningi kunosuku lokubuyiselwa, kodwa namanje vumela umzimba wakho ukuba ululame futhi ulungiselele izinsuku eziphakeme zokuqeqeshwa. Kodwa-ke, ngoba umzimba wakho usebenza kanzima ngezinsuku zokusebenza zokulinganisela, udinga ukuzivocavoca isikhathi eside ukushisa amakholori okwanele ukuze ulahlekelwe isisindo . Zama ukwenza lezi zikhathi zingu-45 imizuzu noma ngaphezulu. Uma kunokwenzeka, hlela ukuqeqeshwa okude isikhathi eside, imizuzu engu-75 noma ngaphezulu, phakathi nesonto. Leli qembu elide lithinta wena ngokwengqondo futhi lakha ukukhuthazela kwenhliziyo.
Ngakho uvumelana kanjani nakho konke lokhu okusebenzayo ohlelweni lwakho lwamasonto onke? Ukuzama ukwakha isimiso samasonto onke ngesilinganiso esifanele sokuzivocavoca kungaba yinkinga. Ungayilungiselela uqobo ngokwakho noma usebenzise lawa mahlelo amasonto onke wokusebenza ukuze uhlele uhlelo lwakho lokuzivocavoca.