Ochwepheshe batusa inani elifanele lokuzivocavoca elidingekayo ukuze kulahlekelwe isisindo
I-Smart dieters isebenza ukulahlekelwa isisindo. Kodwa ngezinye izikhathi benza ukuzivocavoca ngokweqile futhi baqeda ukudla ngokweqile njengomphumela. Noma abasebenzi ngokwanele futhi aboni nemiphumela esikalini. Ngakho-ke ingabe udinga ngempela ukudlala umzimba? Abacwaningi banikeza izincomo zobuchwepheshe.
Isikhathi sokuzivocavoca
I-American College of Sports Medicine (i-ACSM) isincoma ukuthi uthole phakathi kwemizuzu engu-150 no-250 yokulinganisela ukuze uvivinya umzimba ngamandla ngesonto ngalinye ukuze ulahlekelwe isisindo .
Kodwa futhi bathi kukhona okungcono kakhulu. Ukufezekisa ukulahlekelwa kwesisindo esikhulu, inhlangano iphakamisa ngaphezu kwamaminithi angu-250 ngesonto.
Ingabe lokho kuzwakale njengokuzivocavoca okuningi ngesonto ukulahlekelwa isisindo? Ungakhathazeki. Awudingi ukwenza lo msebenzi ngaso sonke isikhathi. Empeleni, akufanele. Kufanele uhlukanise imizuzu yakho engu-250 ekusebenzeni okuhluka ngesikhathi nobukhulu.
Isibonelo, uma unempilo ngokwanele yokusebenza okunamandla, ezinye zokusebenza zingaba mfushane futhi zishise ukushisa amakholori amaningi ngesikhathi esingaphansi . Ngesikhathi ezinye ukusebenza kungase kube isikhathi eside kodwa kube lula . Uma ungumuntu omusha wokuzivocavoca, ungenza ukuqala kokusebenza okuhluka esikhathini eside .
Kufanele Ngizivocavoca Ngaki Izinsuku Eziningi Ngeviki?
Kusukela kumaminithi angu-250 ngesonto lokuzivocavoca kunconywa, ungase ucabange ukuthi kufanele usebenze nsuku zonke ukuze ulahlekelwe isisindo. Kodwa lokho akunjalo ngempela. Ungasebenzisa zonke izinsuku noma ngisho nosuku lwesithathu futhi usenciphisa isisindo ngempumelelo.
Uma ukhetha ukusebenza okufishane, ukuvivinya umzimba nsuku zonke kungcono kakhulu kuwe. Uma usebenzela imizuzu engu-20-35 nsuku zonke , uzohlangana nezincomo zezochwepheshe zokulahlekelwa isisindo. Ukusebenzisa nsuku zonke kuyokusiza ukuba wakhe umkhuba ovamile futhi onempilo wokusebenza ngokomzimba .
Kodwa ngezinye izikhathi ukusebenza komsebenzi nsuku zonke akuyona into engokoqobo esimisweni sakho.
Uma isonto lakho lomsebenzi libucayi, ungase ukhethe ukusebenza njalo ngosuku. Kodwa uma usebenzisa izinsuku ezimbalwa phakathi nesonto, ukuzivocavoca ngalunye kudinga ukuhlala isikhathi eside.
Isibonelo, uma wenza umzuzu owodwa we-60-75 wokuzivocavoca ngempelasonto kanye neminithi emine engama-35-40 phakathi nesonto, ungakwazi ukweqa izinsuku ezimbalwa zokuzivocavoca futhi uhlangabezane nemikhombandlela yokuzivocavoca umzimba.
Uma udinga ukweqa izinsuku eziningana phakathi nesonto, usengasebenzisa umzimba ukuze ulahlekelwe isisindo, kepha iseshini ngasinye kuzodingeka sibe isikhathi eside ukuhlangabezana nomgomo wakho. Kunzima futhi ukwakha umkhuba wokuzivocavoca uma ungasebenzisi njalo.
Ukuzivocavoca Ukulahlekelwa Iphule Elilodwa
Uma unesifiso sokuthi kungakanani ukuzivocavoca okungathatha ukushisa isisindo esisodwa samafutha omzimba. Ungasebenzisa i-calculator yomsebenzi woku-intanethi ukusiza ukunikeza impendulo. Udinga ukushisa ama-khalori angu-3500 ukuze ulahlekelwe isisindo esisodwa sesisindo. Lezi zenzo zingasiza umuntu ophakathi kwamaphilenti angu-150 ukuthi ashise amakholori alinganayo ukuze alahlekelwe isiliva.
- Amahora angu-5 okugijima (amamayela angu-10) noma cishe imizuzu engama-40 ngosuku
- Ukuhamba amahora angu-14 (3.0 miles ngehora) noma amahora angu-2 ngosuku
- Amahora angu-5 okubhukuda ngamandla noma cishe imizuzu engama-40 ngosuku
- Amahora angu-6.5 okuhamba ngebhayisikili (12-13 miles ngehora) noma ngaphansi kwehora ngalinye ngosuku
- Amahora angu-7 e-aerobics ephakeme kakhulu noma amakilasi angu-7 owodwa ngesonto
Njengoba ubona, ukuzama ukulahlekelwa isisindo esisodwa ngokuzivocavoca yedwa kunzima futhi kudla isikhathi. Ngenxa yalesi sizathu, iningi le-dieters lihlanganisa nokudla nokuzivocavoca ukuze ufinyeleleke ekulahlekeni kwesisindo sekhalori .
Ukubeka Uhlelo Lokuzivocavoca Nsuku Zonke Zokulahlekelwa Isisindo
Uma uzama ukufinyelela umgomo wakho wokuzivocavoca uzwakala unzima kakhulu, ungakhathazeki. Uhlelo lwakho lokuzivocavoca aludingeki lube oluphelele ukuze luphumelele. Futhi ukuhlela uhlelo lokuqeqeshwa kulula kunalokho okuzwakalayo.
Uma ungaqiniseki ukuthi uzoqala kuphi, sebenzisa uhlelo lwami lokuqala lwamasonto onke ukuze uqiniseke ukuthi isikhathi osichitha ukusebenza ngaso yisikhathi esikusiza ukuthi ulahlekelwe isisindo.