Sebenzisa le plan ukuhamba isisindo
Ukulandela isimiso kuzokusiza ukuba uhlale uhamba lapho uhamba ukuze ulahlekelwe isisindo, kodwa akudingeki ukuthi ube ugesi olufanayo nsuku zonke. Kuhle ukuhamba ngezinsuku zokuhamba ezincane nezinsuku ezide zokuhamba, ngosuku lokuphumula njengoba kudingeka.
Isisindo sokuhamba kwesisindo kufanele sinikeze inani lokuzivocavoca ngamandla kanye nokusebenzisa amandla okukhulunywe yi-American Heart Association kanye namaCentral for Disease Control and Prevention.
Isikhathi sakho sokuzivocavoca esilinganiselwe sesonto kumele sibe okungenani imizuzu engu-150 yokuphila nokuzivocavoca, nokunye okungcono ukugcina ukulahlekelwa isisindo. Kufanele usebenzise izinsuku eziningi zesonto.
Isisindo sokuPhumula kokuPhumula
Ungasebenzisa lesi sibonelo isimiso futhi uguqule izinsuku ezidingekayo. Isikhathi esilandelwe sisilinganiso senhliziyo yakho nesisindo, ngemuva kokufudumala. Ungavimbela ukuhamba okude kumigudu emibili noma emifushane uma isimiso sakho singakuvumeli isikhathi esanele sokuhamba isikhathi eside ngosuku.
- NgeSonto : Ukuhamba okude isikhathi eside ngamaminithi angu-60 ngesikhathi esisheshayo
- NgoMsombuluko : Usuku luhamba ngaphandle kokuhamba, kodwa ungakwazi ukujabulela ukuhamba okulula.
- NgoLwesibili : Ukuhamba okufishane okuhamba ngezinyawo ngamaminithi angu-30 ngesivinini esisheshayo, kanye nomsebenzi wokuqeqesha amandla
- NgoLwesithathu : Ukuhamba okufishane okuhamba ngezinyawo ngamaminithi angu-30 ngesikhathi esisheshayo
- ULwesine : Ukuhamba isikhathi eside emaminithini angu-60 ngesikhathi esisheshayo
- ULwesihlanu : Ukuhamba okufishane okuhamba ngezinyawo ngamaminithi angu-30 ngesikhathi esisheshayo, kanye nokuqeqeshwa kwamandla okuqeqesha.
- NgoMgqibelo : Usuku olulula lokuhamba ngezinyawo ngamaminithi angu-30 ngesivinini esisheshayo, bese uhamba ngamaminithi angu-30 kuya kwangu-90 ngezinga elilula.
Ukuhamba Ukusebenza Ukulahlekelwa Isisindo
Nazi imininingwane mayelana nezinhlobo ezahlukene zokusebenza ongayisebenzisa ekwakheni uhlelo lwakho lomuntu siqu. Ukuhamba okusheshayo yilapho ukuphefumula kunzima kunokujwayelekile futhi izinga lakho lenhliziyo lingama-60 kuya kwangu-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho.
1. Umsebenzi omfushane wokuhamba
- Ukufudumala ngezinga elilula imizuzu emithathu kuya kwemihlanu.
- Sigijimela ekuhambeni okusheshayo ekuvinjeni okuqondisiwe ngamaminithi angu-30.
- Yehlisa ijubane elilula imizuzu emithathu kuya kwemihlanu.
- Ungase ufune ukwenza isimiso somusa ngokulandela ukufudumala kwakho noma emva kokuqeda ukuhamba kwakho.
2. Umsebenzi omfushane kakhulu Wokuhamba
Uma ungenayo isikhathi sokuhamba okuqinile, thola isikhathi sokuthatha izinyawo ezimbili ukuya kwezine. Isikhathi sakho ngesikhathi esisheshayo sosuku kufanele sengeze okungenani amaminithi angu-30.
- Ukufudumala ngezinga elilula imizuzu eyodwa kuya kwemibili.
- Sheshisa kuze kufike ijubane elikhulu okungenani imizuzu engu-10.
- Yehlisa ijubane elilula imizuzu eyodwa kuya kwemibili.
Ukusebenza Okude Okude
- Ukufudumala imizuzu emihlanu ngezinga elilula.
- Hamba ngesivinini esikhulu sokuhamba semaminithi angu-60.
- Yehlisa ijubane elilula imizuzu emihlanu.
4. Ukusebenza Okude Kokuhamba Okulula
Ungaphakamisa lo msebenzi ngokujoyina ekuhambeni kosizo lwendawo noma ujoyine iqembu elihambayo noma iqembu lokusebenza kwabo.
- Ukufudumala imizuzu emihlanu ngezinga elilula.
- Hamba ngezinyawo ezihambelanayo zokuhamba ngezinyanga ezingu-30.
- Yehlisa ijubane elilula leminye imizuzu engama-30 kuya kwangu-90.
Izinsuku Zokuvala
Uma uhamba ukuze ulahlekelwe isisindo, akufanele uthathe isikhathi esingaphezu kweyodwa kuya kwezinsuku ezimbili ngesonto. Ngosuku lwakho oluvulekile, usakwazi ukujabulela ukuhamba okulula futhi ufuna ukuqinisekisa ukuthi awuhlali isikhathi eside.
Ukuqeqesha Amandla
Ukuqeqeshwa kwamandla kuyingxenye yokuvivinya umzimba okunconyelwe wonke umuntu ukunciphisa izingozi zempilo. Uma ulahlekelwa isisindo, kungasiza ukugcina ngisho nokwakha imisipha enempilo. Hlela ukufaka amandla okuqeqeshwa kwamandla ezinsukwini ezimbili ngesonto. Usuku lwakho lokuhamba olufushane noma usuku lwakho lokuhamba ekuhambeni lungase kube yisikhathi esikahle sokusebenza lokhu esimisweni sakho.
Uzizwa Ukhululekile?
Uma ukuhamba kwakho okuhambayo kukushiya uzwela noma ugugile ngosuku olulandelayo, thatha usuku. Uma lokhu kwenzeka ngosuku ngalunye ohamba ngalo, hlola izinga lakho lenhliziyo ukuze uqiniseke ukuthi awuwunaki. Yehla emuva kwamaphesenti angu-50 noma ngaphansi kwesilinganiso senhliziyo yakho esinqunyiwe futhi usike emuva kwinani lezinsuku ezinde ngokukhetha izinsuku ezincane.
Ukwakha Isikhathi Sakho Sokuhamba
Uma ungumuntu omusha wokuhamba, kungcono ukwakha isikhathi sakho sokuhamba kancane kancane. Uma uhamba ngemaminithi angaphansi kuka-30 ngesikhathi, qalisa ngomzila wamaminithi angu-10 noma umzuzu wama-20 ukuze ubone ukuthi wenza kanjani. Phinda ukuthi uhamba nsuku zonke futhi ungeze amaminithi ambalwa wokuhamba isikhathi emva kweviki lokuqala. Qhubeka ukwenza lokhu ukuze uthuthukise ukukhuthazela kwakho kancane kancane.
Ngokufanayo, ngezinsuku ezide zokuhamba kufanele uzinwe kancane kancane uma ungakaze uhambe imizuzu engu-45 noma ngaphezulu ngokuqhubekayo. Vele ufake imizuzu eminye emihlanu yokuhamba isikhathi sokuzivocavoca njalo ngesonto uze ufinyelele emaminithini angu-60.
Izwi elivela
Ukuhamba kungukuzivocavoca okuhle kwe-cardio okungaba yingxenye yemizamo yakho yokulahlekelwa isisindo. Uzodinga futhi udle amakholori ambalwa kunokushisa usuku ngalunye, ngakho-ke kungasiza ukulandelela ukudla kwakho ngedayari noma uhlelo lokusebenza noma ulandele uhlelo oluhlelekile lokudla. Inani lokuzivocavoca eliphakanyiswa ukulahlekelwa isisindo lihambisana kahle nalokho wonke umuntu adinga ukunciphisa izingozi zabo zezempilo. Ngokusebenzisa lolu hlelo, uzobe usendleleni yokuphila okuphilile kunoma yisiphi isisindo.
> 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