I-Schedule Run / Walk Walk Simple phezu kwamaviki amane
Loluhlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi bokuqala / abahamba phambili abafuna ukwakha ukuqhuba amamayela amabili agcwele. Uhlelo lokuqeqesha luhlanganisa izikhathi ezihambayo zokuhamba nokuhamba ngesivinini esikhululekile ukukusiza ukuba uhlangabezane nalowo mgomo.
Ukuqeqeshwa Okuqhubekayo
Ngesikhathi uzohamba okuningi ekuqaleni, ngesonto ngalinye uzokwenyuka kancane emkhakheni wakho ogijima futhi wehla ebangeni lakho lokuhamba.
Emva kwamasonto amane, uzokwazi ukugijima ngamamayela amabili ngaphandle kokuhamba ngamakhefu.
Ukuze uqale lolu hlelo lokuqeqesha, kufanele ugcwalise amaviki angu-4 kuya ku-1 ye-Mile noma ukwazi ukuhamba kahle nge-1/2 mile.
Lolu hlelo lokuqeqesha aluklanyelwe umuntu olusha ngokuphelele ukusebenza. Uma ungazange ugijime ngaphambili, inketho yakho engcono ukuqala ngomhlahlandlela wokuQala ukuQala kokuQala . Lokhu kuzokufundisa okuyisisekelo sokusebenza futhi kusize ukwandisa izinga lakho lokuzivocavoca ukuze ukwazi ukuhamba ngokuphepha ohlelweni lokuqeqesha ngamamayela amabili noma amabili.
Ngaphambi kokuba uqale noma yiluphi uhlelo, enye yezinto ezinhle kakhulu ongayenza ukuthola uhlobo olufanele lokugijima izicathulo zohlobo lwakho lonyawo nokusebenza kwe-gait. Vakashela isitolo sakho esikhethekile esitolo sendawo ukuze uthole izincomo zezicathulo ezingcono kakhulu kuwe.
Ukuqeqeshwa kweShedyuli yokuQala
Ukuqala uhlelo olusebenzayo kuyindlela enhle yokuhlala ukuma futhi uhlangabezane nemigomo yakho yokugcina imfanelo. Kungakhathaliseki ukuthi yiliphi izinga okhona, izinto ezimbalwa zingakusiza ukuthi uphumelele.
Khumbula ukuthi uzoba nezinsuku ezinhle nezinsuku ezimbi, kodwa ukuphikelela kuzokuthola kuzo zonke.
Ezinye izinyathelo eziyisisekelo ongazithola usizo ngesisusa. Ngokwesibonelo, abagijimi bavame ukuthola okusemandleni ukuhlela ukusebenza kwabo ukuze isimiso esimatasa singangeni endleleni yokuqeqesha. Ingxenye yalokho kunquma isikhathi esihle kakhulu sosuku esisebenza kuwe.
Kubalulekile futhi ukulalela umzimba wakho bese uthatha izinto ngokwakho. Abanye abantu badinga ukuphumula okuningi phakathi kokugijima kunezinye, ngakho thatha isikhathi uma udinga. Uma uthola ukuthi lolu hlelo luqhubekela phambili ngokushesha kuwe, phinda isonto lokusebenza ngaphambi kokuthuthela kokulandelayo.
Ngenhloso yokulinganisa, zama ukwenza lezi zisebenti ithrekhi. Ngokwejwayelekile, ithanga elilodwa lingamamitha angu-400 noma cishe i-1/4 yamamayela. Ukuzivocavoca ngalunye kuzoba nomlinganiso olinganayo, ngakho-ke wazi ukuthi kufanele ugijime kangakanani futhi uhambe kangakanani. Ungase futhi wenze ukusebenza emgwaqweni, endleleni yokuzilibazisa, noma ku- treadmill . Kulezi, sebenzisa uhlelo lokusebenza olusebenzayo njenge-RunKeeper ukukala amabanga akho.
Kufanele uqale ukugijima ngalunye ngezinyawo ezinhlanu kuya kwezingu-10 ukuhamba okufudumele noma wenze imishanguzo embalwa yokufudumala . Qedela ukuhamba okuhamba phansi okupholile okuyisihlanu kuya kwezingu-10. Ngesikhathi sokuhamba kwakho, qiniseka ukuthi uhamba ngokushelelayo futhi uqhubeke usebenzisa ifomu elihle lokugijima .
Akudingeki wenze ukugijima kwakho ngezinsuku ezithile. Noma kunjalo, kufanele uzame ukugwema ukugijima izinsuku ezimbili ulandelana. Kungakhathaliseki ukuthi uthatha usuku lokuphumula oluphelele noma uqeqeshe ukuhamba phakathi kwezinsuku eziphakathi kokugijima. Ukuqeqeshwa esiphambanweni kungaba ukuhamba ngebhayisikili, i-yoga, ukuqeqeshwa kwamandla , ukubhukuda, noma enye into oyithandayo.
Iviki 1
Ngeviki lokuqala, uzobe ugijima futhi uhamba ngezikhathi eziyi-1/2-mile.
Kuyisikhathi esihle sokuthola isisusa sakho, ungene kwisigqi sesimiso sokuqeqesha, futhi uzilungiselele isikhathi eside. Uma udinga, thatha isonto lesibili ukwenza lolu hlelo ngaphambi kokuba uqhubekele kokulandelayo.
| Umsebenzi | Landelela i-Equivalent | |
|---|---|---|
| Usuku 1 | Qalisa amakhilomitha angu-1, uhambe u-1/2 wamamayela; phinda izikhathi ezingu-2 | Hamba ngezinyawo ezimbili, hamba u-2 ukuhamba; phinda izikhathi ezingu-2 |
| Usuku 2 | Ukuphumula noma ukweqa isitimela | |
| Usuku lwesithathu | Qalisa amakhilomitha angu-1, uhambe u-1/2 wamamayela; phinda izikhathi ezingu-2 | Hamba ngezinyawo ezimbili, hamba u-2 ukuhamba; phinda izikhathi ezingu-2 |
| Usuku 4 | Ukuphumula | |
| Usuku 5 | Qalisa amakhilomitha angu-1, uhambe u-1/2 wamamayela; phinda izikhathi ezingu-2 | Hamba ngezinyawo ezimbili, hamba u-2 ukuhamba; phinda izikhathi ezingu-2 |
| Usuku 6 | Ukuphumula noma ukweqa isitimela | |
| Usuku 7 | Ukuphumula |
Isonto 2
Phakathi nesonto lesibili lohlelo, uzobe ugijima ngamamitha angu-3/4 futhi uhamba amakhilomitha angu-1/4 kuphela.
Khumbula ukujabulela izinsuku zakho zokuphumula noma wenze umsebenzi wakho ozithandayo wokuqeqesha. Lokhu kuzosiza ngokuphawulekayo njengoba uqala ukuya emgomweni wakho wamamayela amabili.
| Umsebenzi | Landelela i-Equivalent | |
|---|---|---|
| Usuku 1 | Hamba amakhilomitha angu-3/4, hamba u-1/4 ubude; phinda izikhathi ezingu-2 | Hamba izinyawo ezintathu, hamba ithrekhi elingu-1; phinda izikhathi ezingu-2 |
| Usuku 2 | Ukuphumula noma ukweqa isitimela | |
| Usuku lwesithathu | Hamba amakhilomitha angu-3/4, hamba u-1/4 ubude; phinda izikhathi ezingu-2 | Hamba izinyawo ezintathu, hamba ithrekhi elingu-1; phinda izikhathi ezingu-2 |
| Usuku 4 | Ukuphumula | |
| Usuku 5 | Hamba amakhilomitha angu-3/4, hamba u-1/4 ubude; phinda izikhathi ezingu-2 | Hamba izinyawo ezintathu, hamba ithrekhi elingu-1; phinda izikhathi ezingu-2 |
| Usuku 6 | Ukuphumula noma ukweqa isitimela | |
| Usuku 7 | Ukuphumula |
Isonto 3
Ngenkathi amasonto adlule agcina isimiso esifanayo kuzo zonke izinsuku ezintathu zokusebenza, usuku lwesihlanu lweviki ezintathu lunezela ngaphezulu kwemitha elilodwa / 4 ukuqala kokulandelana. Lokhu kukukwakha isonto elilodwa kanye nokugijima okugcwele kwamamayela amabili.
| Umsebenzi | Landelela i-Equivalent | |
|---|---|---|
| Usuku 1 | Hamba amakhilomitha angu-1, hamba u-1/4 miles, ugijimise u-3/4 miles | Hamba izinyawo ezingu-4, hamba ithrekhi elingu-1, ugijime izintambo ezi-3 |
| Usuku 2 | Ukuphumula noma ukweqa isitimela | |
| Usuku lwesithathu | Hamba amakhilomitha angu-1, hamba u-1/4 miles, ugijimise u-3/4 miles | Hamba izinyawo ezingu-4, hamba ithrekhi elingu-1, ugijime izintambo ezi-3 |
| Usuku 4 | Ukuphumula | |
| Usuku 5 | Qalisa amakhilomitha angu-1/4, uhambe u-1/4 amayirele, ugijimise i-1/2 mile | Hamba izinyawo ezingu-5, hamba ithrekhi elingu-1, ugijime izinyawo ezimbili |
| Usuku 6 | Ukuphumula noma ukweqa isitimela | |
| Usuku 7 | Ukuphumula |
Liviki 4
Nazo ke! Unesonto elilodwa nje elisele kuloluhlelo. Ukuphela kuyabonakala futhi ngosuku lwesikhombisa, uzobe usulungele ukubhekana namamayela akho amabili okuqala.
| Umsebenzi | Landelela i-Equivalent | |
|---|---|---|
| Usuku 1 | Hamba ngamamayela angu-1/2, hamba u-1/2 mayela | Hamba izinyawo ezingu-6, hamba ngezinyawo ezimbili |
| Usuku 2 | Ukuphumula noma ukweqa isitimela | |
| Usuku lwesithathu | Hamba ngamamayela angu-3/4, hamba u-1/4 mayela | Qalisa ukuhamba oku-7, hamba ithrekhi elingu-1 |
| Usuku 4 | Ukuphumula | |
| Usuku 5 | Run 2 miles | Qalisa ukuhamba okungu-8 |
| Usuku 6 | Ukuphumula noma ukweqa isitimela | |
| Usuku 7 | Ukuphumula |
Isinyathelo Esilandelayo
Ukugijimela ukuvivinya umzimba futhi uma ushaya uphawu lwamamayela amabili, usethelwe ukubhekana nenselelo yakho elandelayo. Kunezindlela ezimbalwa ongahamba ngazo, kodwa umzila omuhle ukuzama isimiso sokuqeqesha esingu-5K saqala .
Izwi elivela
Ekupheleni kwalolu hlelo, kufanele uziqhenye ngokufeza kwakho. Kuyinto isinyathelo esikhulu kunoma yikuphi ukuqeqeshwa komgijimi. Abantu abaningi bajabulele ukuhlala kuleli zinga, ngakho ungazizwa ucindezelwe ukuhamba amabanga amade. Into ebalulekile ukuthi uzizwa kahle ngesilinganiso sokuzivocavoca otholayo. Ukuzivocavoca njalo kunoma yikuphi ibanga kuzokusiza ukugcina impilo yakho kanye nempilo yakho.