Kude kangakanani, Kanjani Ukushesha, Kanjani Ukuhamba
Uke wanquma ukuqala ukuhamba impilo nempilo, futhi manje udinga uhlelo lokwakha ukukhuthazela nokuhamba kwakho ukuhamba. Njengomuntu oqalayo , kufanele ugxile ekusebenziseni ukuhamba okuhle nokuhamba ngezinyathelo njengoba uqhubeka ngokwakha isikhathi sakho sokuhamba.
Ukuhamba ngesivinini imizuzu engama-30 ngosuku, kunamaminithi angu-150 ngesonto, kunconywa iziphathimandla zempilo ukunciphisa izingozi zakho zezempilo zesifo senhliziyo, isifo sofuba, isifo sikashukela kanye nezinye izimo.
Ukuhamba ngokukhululekile kwamahora amahlanu ngesonto kuhlotshaniswa nokugcina ukulahlekelwa kwesisindo kanye nezinzuzo ezinkulu zezempilo. Ngenxa yalesi sizathu, kufanele wakhe ukwakha isikhathi sehora ngosuku, izinsuku eziningi zesonto.
Ungakha umkhuba wokuhamba ngokuhamba okungenani izinsuku ezinhlanu ngesonto bese ulandelela ukuhamba kwakho . Uma unempilo eqhubekayo, khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca.
IsiHlelo Sokuhamba Sokuqalisa Okungenalutho
Qala ukuhamba ngalunye ngokuhlola ukuhamba kwakho kokuhamba . Uzofuna ukuhamba ngezinga elilula imizuzu embalwa ngaphambi kokusheshisa. Gqoka izicathulo zezemidlalo nezigqoko ezikhululekile. Ungenza ukuhamba kwakho ngaphandle, ngaphakathi endlini, noma ku-treadmill.
Iviki 1: Qala ngehamba ngezinsuku ezingu-15 ngokuhamba okulula. Hamba izinsuku ezinhlanu ngesonto lokuqala. Ufuna ukwakha umkhuba, ukuvumelana okufanayo kubalulekile. Spread izinsuku zakho zokuphumula, njengokuwenza usuku 3 usuku lokuphumula nosuku 6 usuku lokuphumula.
Umgomo wamasonto onke: imizuzu engu-60 kuya ku-75.
Isonto 2: Engeza imizuzu emihlanu ngosuku bese uhamba imizuzu engu-20, izinsuku ezinhlanu ngesonto. Noma, ungase ufise ukuzondeza ngokwengeziwe ezinsukwini ezithile, ulandelwe usuku lokuphumula.
Umgomo wamasonto onke: imizuzu engama-75 kuya kwangu-100.
Isonto 3: Engeza imizuzu emihlanu ngosuku bese uhamba imizuzu engu-25, izinsuku ezinhlanu ngesonto.
Umgomo wamasonto onke: imizuzu eyi-100 kuya kweyi-125.
Isonto 4: Engeza imizuzu emihlanu ngosuku ukuhamba imizuzu engu-30, izinsuku ezinhlanu ngesonto.
Umgomo wokugcina wamasonto onke: imizuzu engu-125 kuya ku-150.
Izinyoka: Uma uthola noma yisiphi isonto ukuthi ube nzima, phinda lelo sonto kunokungeza isikhathi esengeziwe. Yenza lokhu uze ukwazi ukuthuthuka ngokunethezeka.
Ukuqeqesha: Uma usukwazi ukuhamba imizuzu engu-30 ngesikhathi esifanele, ulungele ukusebenzisa imisebenzi ehlukahlukene ukuze uhlanganise ukuqina nokukhuthazela. Uhlelo lwamasonto onke lokuzikhandla lokuhamba luhlanganisa ukuhamba ngezinyanga eziphakeme, ukuhamba ngejubane, nokuhamba okude.
Indlela Abaqalile Ngayo Okusheshayo Ukuhamba Ngayo?
Abahambahamba kufanele bahlose ijubane elihamba phambili lokuhamba ukuze bazuze ukusebenza okulinganiselayo kokuhamba. Lokho ukuqina kokusebenza okuhlotshaniswa nezinzuzo zezempilo ezinhle zokuhamba. Ukuphakama okulinganiselwe kuvame ukuhambisana nokuhamba amakhilomitha emizuzu engaphansi kwengu-20 noma ngaphansi, ngesilinganiso senhliziyo esinqunyiwe samaphesenti angama-50 kuya kwangu-60 wezinga eliphezulu lenhliziyo yakho.
Yikuphi ukuhamba okukhulu okuzizwa sengathi:
- Ukuphefumula kwakho kunzima kunokuvamile.
- Usakwazi ukuqhuba ingxoxo egcwele ngenkathi uhamba.
- Awusoze uphefumule.
Ungakhathazeki uma isivinini sakho sihamba kancane futhi sinciphisa inhliziyo phakathi kwamasonto okuqala. Umgomo wakho wokuqala ukukwazi ukuhamba imizuzu engu-30 kuya kwangu-60 ngosuku ngaphandle kokulimala.
Uzofaka isivinini nokuqina kamuva. Yiba njalo lapho uhamba kangaki nokuthi uhamba kude kangakanani ngaphambi kokuthi uzame ukuhamba ngokushesha. Cishe uzothola ukuthi ukusebenzisa ukuhamba okuhle nokuhamba kwesandla kuzoholela ekuhambeni ngokushesha.
Uma nganoma yisiphi isikhathi ngesikhathi uhamba uhlangabezana nobunzima, wehlisa kancane futhi ubuyele endaweni yakho yokuqala. Qaphela izimpawu zokuxwayisa zezinkinga ezinjenge-heart attack or stroke bese ucela usizo lwezokwelapha uma kudingeka. Kunconywa ukuthi ukwandise isikhathi sakho sokuzivocavoca nokuqina ngokungabi ngaphezu kwamaphesenti ayishumi ngesonto.
Ukuya Kuphi Okulandelayo?
Uma usungule isikhathi sakho sokuhamba nesivinini usulungele ukuzijabulisa.
Ungakwazi ukuqeqesha ukuhamba okungu-5K , okungamakhilomitha angu-5 noma amamitha angu-3.1 ubude. Lona ibanga elidumile lokuhamba ngezinsiza nokugijima okujabulisayo futhi kuzothatha imizuzu engu-45 kuya ehoreni ukuqedela. Ungaqala ukuqeqeshwa ukujabulela lezi zenzakalo uma uke wakha ukuhamba imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngesonto.
Ungase futhi ufune ukujoyina iqembu elihambayo noma iklabhu ukuze uzoba nabanye ukuhamba nabo futhi ukhuthaze ukuqhubeka nokuhamba kwakho okusha.habit.
> Imithombo:
> Ngabe Umsebenzi Omningi Wenzani Abadala Abadinga? Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> Ukulinganisa Ukusebenza Komzimba Ukuqina. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.