Kwenzekani Ngesikhathi Isikali Singazange Siphezulu
Uyabubula lapho uhamba esikalini bese ubona ukuthi awulahlekelwe isisindo? Kuphazamiseka uma uhambahamba ukuze ulahlekelwe isisindo futhi awuboni imiphumela oyifunayo. Thatha isinyathelo emuva uphinde uhlole ukuthi kungani ungaboni ukuthi isikali sithutha ngendlela efanele.
I-Math: Ukuhamba Nokungalahleki Isisindo
Impendulo ebuhlungu ukuthi ukulahlekelwa isisindo kanye nokuzuza kwesisindo kukhona izibalo ezilula:
- Uma udla amakholori amaningi kunokuba usebenzise usuku ngalunye, uthola isisindo .
- Uma udla amakholori ambalwa kunokuba usebenzise usuku ngalunye, ulahlekelwa isisindo .
- Ukuze ulahlekelwe isisindo udinga ukudla amakholori amancane kanye / noma ushise usuku ngalunye.
- Ukuze ulawulwe isisindo esinengqondo, isikhathi eside nokunciphisa izingozi zakho zempilo, kufanele kokubili udle kancane futhi usebenzise okuningi.
- Amakhilogremu amafutha afana nama-calories angu-3500. Ukuze ulahlekelwe isisindo esingu-1 ngesonto kuzodingeka usebenzise amanye ama-calories angu-3500 kunalokho odla ngalo lelo sonto, kungakhathaliseki ukuthi wanda umsebenzi noma wehlile ukudla-noma kokubili
- Ukuze ulandele lokho okudlayo, sebenzisa idayari yokudla noma uhlelo lokusebenza ukuthembeka nawe.
- Ukulandelela umsebenzi wekhalori, sebenzisa i- pedometer noma imfanelo yokuzivocavoca, okungcono okuxhunyaniswa nohlelo lokusebenza lwedayari lokudla .
- I-American Heart Association itusa imizuzu engama-30 ukuya kwangu-60 yokuhamba okusheshayo noma enye ukuvivinya umzimba ngokulinganayo cishe nsuku zonke ngesonto ukusiza ukulahlekelwa isisindo. Lelo nani lokuzivocavoca lihlotshaniswa nokunciphisa izingozi ezinkulu zempilo yakho.
I-Calories Emingaki Ngivuma Ukuhamba?
I-mile ngayinye ohambayo iyashisa phakathi kwama-calories angu-55 no-140, ngokuyinhloko ngesisindo sakho, ngesivinini nangendlela yokwenza izinto eziyinhloko. Bona ukuthi ikholori yakho yokuhamba iyashisa:
- Ama-Calories ahambayo asulwe ngamamitha Ahamba
- AmaKhalori Ahambayo Ashiswe Amaminithi Ahamba
- I-Pedometer Izinyathelo Zama-Calories Avuliwe
Ngingawutshisa Kanjani Amakholori Nge-Mile?
Kunezindlela ezimbalwa ongazisebenzisayo ukushisa ama-khalori amaningi khilomitha ngayinye ohamba ngayo. Ezinye zazo zilula kunabanye, futhi ngamunye unayo izinzuzo nezinkinga.
- Thatha ijubane lakho emakhilomitha angu-12 nangaphansi, futhi usebenzise ama- coursewalk techniques . Uzoshisa ama-khalori amaningi nge-mile ngoba uzobe usebenzisa amaqoqo amaningi wezinsizwa kunokuba uzenze ngezinga elihamba kancane noma ngokusebenza. Ama-racingwalkers ashisa okuningi njengama-khalori angaphezu kwesithathu ngehora ngalinye.
- Sebenzisa izinyathelo zokuhamba ngempilo ukwandisa ikhalori yakho ukushisa imitha ngayinye, njengoba usebenzisa imisipha ezandleni zakho kanye nemilenze yakho.
- Uma ulinganisa ngokwengeziwe, ama-calories angaphezu kwamamayela angaphezulu. Njengoba ulahlekelwa isisindo, ushisa amakhilogremu amancane ngehora ngalinye. Abanye abahamba ngezinyawo bengezela amabhande esisindo noma ama-backpacks anesisindo sokwandisa ikhalori yabo. Qaphela ukwenza lokhu. Ungalahli ukuma kwakho noma ubeke izingcindezi ezingaphezu kwamalungu akho. Kulabo abalahlekelwa isisindo futhi umzimba wabo usetshenziselwa ukuthwala amakhilogremu angaphezulu, ibhande lesisindo kungaba yindlela engokwemvelo yokuthwala isisindo.
- Uma usuqala ukulahlekelwa isisindo, uzothola ukusheshisa. Amapounds angu-20 angakudonsela phansi. Ungashisa amakholori ambalwa ngehora elilodwa, kodwa uzokwazi ukumboza amamayela amaningi ngesikhathi esifanayo. Lokho kungasebenza kuma-calories amaningi ashisa ukuhamba kokuhamba ngezinyawo.
Izindaba Ezinhle zabahambahamba Ngokuphathelene nokushisa kwamafutha
Ukuhamba ngokusheshisa ngamandla okulinganisela kusebenza ngokuphumelelayo ekushiseni amakholori amafutha kunokuzivocavoca ngamandla. Umzimba udinga isikhashana ukuhlanganisa izinqubo ezifaka ezitolo zakho ezinamafutha amakholori esikhundleni sokushisa ushukela olula otholakala kalula kumaseli akho. Uma uhamba ngokusheshisa, qalisa njalo nge-10-minute efudumele-up ngezinga elilinganiselwe ukuze umzimba wakho ube yimodi evuthayo. Sebenzisa lokhu okuhambayo okuhambayo okunamafutha .
Izindaba ezimbi ze-Sedentary Dieters
Uma ungafaki umzimba uma udla, umzimba wakho awugcini nje ukushisa amafutha, futhi ushisa imisipha. I-Dieters ingaphelela esimweni esingokomzimba esibi nakakhulu ngemva kokudla kunanini ngaphambili.
Ukuhlala namanje usuku olulodwa futhi kubonakala njengengozi yempilo yawo.
Izindaba Ezinhle Zezobuchwepheshe Ezisebenzayo Ngokomzimba
Uma wakha imisipha ngenkathi udla ukudla, ukwandisa umzimba wakho. Lezo zinhlanzi zishisa amakholori ambalwa ngisho nalapho ziphumula, ngisho nalapho zilele.
Uma usanda kuhamba uhamba noma uqale ukugijima, uyakha imisipha. Uma ngabe ulokhu uhambahamba, kufanele manje ungeze izivivinyo ezithile zamandla ukwakha imisipha ngenkathi udla. Ukuvivinya umzimba komzimba kunconywa, njengoba ukuhamba kungeke kwakha umzimba wakho ophezulu. Ukuhamba kuyisenzo esithwala isisindo futhi kuzosiza ekuvimbeleni i-osteoporosis uma ukhula.
Usadingeka Ukubuka Okudlayo
Uma ukwandise ukuhamba kwakho nezikali zisenyuka emva kwenyanga, udinga ukubheka ukuthi yini oyidlayo. Udinga ukuthatha amakholori ambalwa. Kunezinhlobo eziningi namasu okudla okukwenza lokhu, kodwa yenza ngokuhlakanipha futhi uneso lokugcina ukudla okunempilo.
Hlola ukuthi iyiphi inombolo efanele yekhalori yenzalo yakho yomzimba kanye nomgomo wakho wokulahlekelwa isisindo. Sebenzisa isilinganisi sokulahlekelwa kwesisindo ukuthola inombolo efanele. Bese usebenzisa i- recipe kanye nokudla okunomsoco ukuhlaziya ukudla okuthandayo ukuqinisekisa ukuthi uyadla okungcono kakhulu empilweni kanye nokulahlekelwa isisindo.
Izwi elivela
Kuyadabukisa uma usanda ukwandisa umsebenzi wakho womzimba futhi ubukela okudlayo kodwa awuboni imiphumela. Thatha isinyathelo emuva bese uhlaziya imikhuba yakho yokudla ngenhloso yekhalori kanye nedayari yokudla noma uhlelo lokusebenza. Sebenzisa i- pedometer noma ibhulogi lokuzivocavoca elizokala umsebenzi wakho, bese ucabangela okunye okungaqondakali kahle. Zinikezele ekunondleni okungcono kanye nemisebenzi enempilo futhi uzothola izinzuzo zempilo ngisho noma ungaboni imiphumela ngokushesha ekulahlekelweni kwesisindo.
> Imithombo:
> Ukuqalisa ngomsebenzi womzimba wesisindo esinempilo. I-CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Ukuyivala. I-CDC. 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#.WKD9bX-AmW4.
Umsebenzi womzimba kanye nempilo: Izinzuzo zomsebenzi womzimba. I-CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight