Imiqulu Yokuhamba, Imiqulu, Amakhalenda, kanye Nezinhlelo Zokukugcina Uhamba Ngaphambili
Ukuqopha ukuhamba kwakho kuyindlela engcono kakhulu yokugcina isimiso sokuhamba. Kungenzeka ukuthi wenze uhlelo lapho uzokusebenzisa, kodwa kungaba lula ukuvumela ukuthi leso slip nawe ungase ungacabangi ukuthi uthola ukuzivocavoca umzimba kancane kunalokho okudingayo impilo, ukufaneleka noma ukulahlekelwa isisindo. Funda izindlela ongakwazi ukulandelela kalula ukuhamba kwakho, kokubili ngesandla nangokusebenzisa izinhlelo zokusebenza, abaculi bokuzikhandla, nezinsiza ze-intanethi.
Bese ubone ukuthi ungasebenzisa kanjani lezo zindlela zokulandela ukuthola izindlela zokuthuthukisa izinhlelo zakho zokuzivocavoca.
Yini Okufanele Uyilandele?
Ngenkathi abanye abantu befuna ukuhlaziya zonke izinombolo zabo, abanye bafuna nje ukwazi ukuthi baqeqeshwa ngokwanele empilweni, emzimbeni, nasekulahlekeni kwesisindo. Nazi ezinye izinombolo eziyinhloko ukulandelela nemigomo ongase ufise ukuyibeka:
- Isikhathi sokuhamba : Landelela amaminithi wakho asetshenziswe ekuhambeni okusheshayo noma wenza okunye okuvivinya umzimba (okungenani imizuzu engu-10 ngesikhathi). Umgomo wezempilo kufanele ube okungenani imizuzu eyi-150 ngesonto. Abathrekhi bokufaneleka bavame ukubona imizuzu esebenzayo ngokuzenzakalelayo, ngenhloso eyisisekelo yemizuzu engu-30 ngosuku.
- Isivinini sokuhamba : Ungase uthande ukuqaphela ukuthi ngabe uthathe ukuhamba kalula noma uhamba ngokukhawuleza. Uma usebenzisa uhlelo lokusebenza noma ukuqapha okurekhoda ijubane lakho, ungase uthande ukuphawula lokho.
- Izinyathelo ngosuku : izinyathelo ezingu-10,000 ngosuku ziwumgomo ovamile, njengoba kulandelwa i-pedometer, umshini wokuhlola imfanelo, noma ifoni yakho ephathekayo.
- Ibanga lokuhamba : Landela amamayela noma amakhilomitha ohamba ngawo. Ungasebenzisa ibanga eliwaziwayo noma elirekhodiwe ngomkhondo wakho wokuzivocavoca noma izinhlelo zokusebenza.
- Ama-calories ashisiwe : Ungakwazi ukulandelela ama-calories ashiswa ekusebenzeni okuzinikezele kanye nokusetshenziswa kwekhalori lakho lonke.
Uma usebenzisa i-tracker yokuzivocavoca noma uhlelo lokusebenza, eziningi zalezi zinombolo zizorekhodwa, kodwa zizosiza kuphela uma uzibuka futhi uzama ukufeza imigomo yakho yansuku zonke kanye neviki.
Thola imininingwane kusuka kuzibalo zakho zokuhamba
Faka izinombolo zakho ukuze usebenze ngokubuka iphethini. Ingabe kungenzeka ukuthi ungene emsebenzini wakho uma wenza umsebenzi wakho ekuseni noma ntambama? Zingaki izinsuku ngesonto owafeza imigomo yakho? Yini engachaza ukuthi kungani ungazange uhlangabezane nomgomo wakho usuku noma ngesonto? Ingabe usebenza kakhulu ngempelasonto? Ingabe wenza kangcono uma unomlingani ohambahambayo?
Uma ungalokothi ufeze imigomo yakho yansuku zonke, ungase ufune ukuwabeka kancane futhi usebenze ngokuqhubekayo ekufezeni umgomo omusha. Uma ungenayo inkinga yokwenza umgomo usuku nosuku, ungase ufune ukuwubeka ngaphezulu ukuze uphonsele inselele ngokwengeziwe.
Ama-Logs wokuhamba ashicilelwe namaSpreadsheeti
Phrinta lawa makhalenda namahhala mahhala ukulandelela ukuhamba kwakho ephepheni. Ungakwazi ukuqaphela ibanga lakho, isikhathi, isivinini, nezinyathelo.
- I-Logly Loging Log : Phrinta ngaphandle kulogi lwamasonto onke ozolisebenzisa ukulandelela ukuhamba kwakho nenqubekela phambili. Kufaka ngeSonto kabili, ngakho ungakhetha ukuthi isonto lakho lokulandelela lingamaSonto ngoMgqibelo, noma ngoMsombuluko ngeSonto.
- I-Daily Walking Journal : Sebenzisa lo magazini wokunyathelisa wansuku zonke ukuphrinta izinombolo zakho nezinkumbulo zokuhamba ngezinyawo.
- Idayari Yokudla Nokungena ngemvume : Landelela imikhuba yakho yokudla nokuhamba kwakho nokuzivocavoca ngaleli fayili ephrinta .pdf.
- Imiqulu Yokuhamba Yenyanga Njalo ngo- 2018 no- 2019 : Phrinta lawa makhasikhalenda wenyanga ukuze uqaphele izinyathelo, ibanga lakho kanye nokuhamba isikhathi ngosuku ngalunye.
- I-Webwalking USA Uhlelo : Lolu hlelo lokusebenza mahhala lokushayela izinyathelo zakho zokuhamba, amaminithi, noma amamayela ngokuhamba ngokuhamba phambili e-USA kumzila we-American Discovery Trail.
- I-Excel 2018 Ispredishithi | I-Spreadsheet ka-2019 : Faka amamayela wakho wokuhamba, isikhathi, izinyathelo, nanoma yimaphi amanothi ngosuku ngalunye. Lawa maspredishithi abale inani lakho lezinyanga zonke ngenyanga, isikhathi sokuhamba ngenyanga, imizuzu ngayinye, amaminithi ngekhilomitha, nezinyathelo eziphelele.
Izinhlelo Zamaselula nama-Trackers e-Inthanethi
Sebenzisa uhlelo lokusebenza lwe-pedometer efonini yakho ephathekayo ukulandelela ukuhamba kwakho konke usuku lonke, noma ukulandelela ukusebenza okuhambayo.
Ziyindlela elula yokuqalisa njengoba kungekho-pedometer ehlukile noma ukufaneleka komzimba okudingekayo. Basebenzisa inzwa yokuhamba eyakhelwe efonini yakho ephathekayo. Impendulo ukuthi akulandeli noma yiziphi izinyathelo ozithathayo uma ungathwali ifoni yakho yeselula.
Abathrekhi bokufaneleka njengoFitbit , Garmin, Jawbone, nokuvumelanisa kwe-Polar kuhlelo lokusebenza noma isayithi le-intanethi ukulandelela ngokuzenzakalelayo idatha yakho yokuhamba. Ungabhala futhi imisebenzi engalandelwa. Amamodeli athuthukisiwe abe nokutholwa okuzenzakalelayo kokusebenza okuhambayo futhi akuvumela ukuthi ungeze amanothi. Idatha yezinhlelo zokusebenza eziningi zokushintshanisa nezinye izinhlelo zokusebenza namasayithi afana ne-MyFitnessPal.
Sebenzisa ibalazwe le- intanethi noma i-mapping app draw and ulinganise umzila wakho wokuhamba bese ubala amakholori akho ahambayo. Kukhona amasayithi nezinhlelo zokusebenza eziningana, kufaka phakathi i-MapMyWalk, evumela ukuthi ugcine imizila yakho noma usebenzise imizila abanye abayidalile endaweni yakho. Ungaphrinta umzila noma usebenzise uhlelo lokusebenza elihlobene ukukuqondisa ekuhambeni.
Izwi elivela
Ukulandela ukuhamba kwakho kungakusiza ukugcina endleleni eya empilweni, ukuqina, nokulahlekelwa kwesisindo. Akudingeki ukuba uziqaphele ngezinombolo, kodwa zingakusiza ukuba ususwe emnyango noma ungene ku-treadmill. Kuzizwa kuhle ukuhlangabezana nomgomo. Ungase ufune ngisho nokubandakanyeka emncintiswaneni othile wobungane nabangane ukuze ubone ukuthi ubani ongakwazi ukuhlangabezana nemigomo yawo ngokuqhubekayo.