Indlela Ezwayo Nendlela Yokufeza Kanjani
Imikhombandlela yezeMpilo inikeza umshwalense wezinhlobo zomzimba kanye nomthamo wokuzivocavoca okudingekayo ukuze uthole izinzuzo zezempilo ezinhle kakhulu. Ukuvivinya umzimba okulinganiselwe kunconywa imizuzu engama-30 ngosuku ngezinsuku ezinhlanu ngesonto noma inani lamahora amabili nemizuzu engu-30 ngesonto. Kodwa yini ukuvivinya umzimba okulinganiselayo? Thola ukuthi yiziphi imisebenzi ezifeza le nqanaba nokuthi ungatshela kanjani ukuthi usezindaweni ezilinganiselayo.
Lokho Okukuzwayo
Izinga elilinganiselwe lomsebenzi liyakwazi ukukhulisa izinga lezinhliziyo zakho nokukala kokuphefumula. Ungase uthumele, kodwa usakwazi ukuqhuba ingxoxo. Ungakwazi ukukhuluma, kodwa awukwazi ukucula. Uyazi ukuthi uyaziqhathanisa nokwenza umsebenzi wansuku zonke njengokuhamba ngendlela elula. Kodwa awukhohlisi futhi ukhukhumele.
Isilinganiso Senhliziyo Yakho
I-CDC ichaza lokhu njengamaphesenti angu-50 kuya kuma-70 amaphesenti wezinga eliphezulu lenhliziyo. Isilinganiso senhliziyo yakho esiphezulu silingana nobudala futhi singatholakala ngokusebenzisa ishadi lezinga lokushaya kwenhliziyo noma wokubala . Ukuze ulinganise izinga lokushaya kwenhliziyo yakho, ungathatha umsebenzi wakho wokushisa noma usebenzise umshini wokushaya kwenhliziyo, uhlelo lokusebenza lokushaya kwenhliziyo, noma uthole isilinganiso senhliziyo esisekelwe esikhwameni kusukela ebhodini lokuzivocavoca noma i-smartwatch.
Kufanele Uzivocavoze Ngakanani Ubukhulu?
Okungenani imizuzu eyi-10 yokusebenza komzimba okuqhubekayo iyadingeka ukuba ibhekwe njengeseshini yokuzivocavoca. Ngenkathi kunconywa imizuzu engama-30 ngosuku, ungaphula lokho kube yizikhathi ezincane ezimbili kuya ezintathu, okungenani okungenani imizuzu eyi-10 ubude.
Uhlobo Lokuzivocavoca Okulinganiselayo
Kunezinto eziningi ezivame ukubalwa njengokuzivocavoca ngamandla. Nazi ezinye zezinto ezivame kakhulu:
- Ukuhamba okukhulu
- Ukugijima okulula
- Ukuhamba noma ukugijima ku-treadmill
- Umqeqeshi we-Elliptical
- Ukuhamba ngebhayisikili ngaphansi kwamamayela angu-10 ngehora, emhlabathini wezinga noma ngamagquma ambalwa
- Ukugeza ngokuzilibazisa
- Amanzi aerobics
- Ukudansa kwe-Ballroom nokudansa komugqa
- I-softball ne-baseball
- I-Volleyball
- I-double tennis tennis
- Ukulima
Ukuze Ukunyakaza Kunzima
Uma ungeke ukwazi ukusebenzisa imilenze yakho, ungazuza ngokuzivocavoca ngokweqile ngokusebenzisa isondo sabakhubazekile noma umjikelezo wesandla (i-ergometer), ngaphezu kokubhukuda noma ukuphuza amanzi aerobics. Uma ungasebenzisa imilenze yakho kodwa awubekezeli ukuhamba noma ukugijima, zama ibhayisikili noma ukubhukuda.
Yini Engayibali?
Ukuhamba okulula kwemizuzu engaphansi kwezingu-10 akubheki njengokusebenza okulinganiselayo kwe-aerobic. Ungase ufinyelele izinyathelo ezingaphezu kuka- 10 000 ngosuku ngosuku lwe-pedometer yakho, kodwa ngaphandle kokuthi wenze amaseshini amaminithi angu-10 noma ngaphezulu ngesikhathi esisheshayo, awusifinyelele. Vele wengeze izinyathelo kwi-pedometer yakho ngezinga elilula noma ngokusebenzisa ukuqhuma okufutshane okuhambayo akubalanga.
Umsebenzi omningi wokuqapha, ama-pedometers, nama-smartwatches ukulandelela ukunyakaza okuqhubekayo ngezinyathelo abazibhekayo ukuthi zilungile ukufeza umsebenzi wokuzivocavoca umzimba ngokuzivocavoca ngamandla. Bika lokhu njengemizuzu yokuzivocavoca futhi basebenzisa amakholori. Kuyindlela enhle yokuhlola futhi uqiniseke ukuthi uthola ukuvivinya umzimba okwanele.
Ungaqala kanjani
Ungakha umsebenzi olinganiselayo endleleni yakho yokuphila ngokuhamba ngehora okungenani imizuzu eyi-10.
Ungakwazi ukufaka lokhu kulokhu okuqhubekayo kwansuku zonke. Qala ngokuhamba ngezinga elilula imizuzu embalwa. Bese uthatha ijubane lemaminithi angu-10. Izikhathi eziphakanyisiwe zokuhamba zikhona ngesikhathi sokuphumula emsebenzini noma kwasemini, noma ngaphambi noma emva komsebenzi wesikhathi sokusebenza lapho uhamba inja yakho.
Ungangena endlini, ngaphandle, noma usebenzise i-treadmill. Ungafunda ukusebenzisa izindlela ezinhle zokuhamba nokuhamba ukuze wenze kube lula ukufeza ijubane elikhulu. Ngemuva kokuthi uhamba ngokukhululekile imizuzu eyishumi ngesikhathi, ungaqala ukunweba isikhathi sakho sokuhamba ngemizuzu embalwa ngeseshini ngesonto ngalinye. Ungathuthuka ukuze ujabulele ukuhamba okuhlukahlukene kokuhamba ngezinhlobonhlobo, ukuhlukahluka kobukhulu.
Izwi elivela
Ungathola ukuthi awukwazi ukuhamba ngokushesha ngokwanele ukuze ukhulise izinga lakho lenhliziyo endaweni yokulinganisela emincane. Uma kunjalo, cabanga ngeminye imisebenzi efana nokuhamba ngebhayisikili, ukubhukuda noma ukusebenzisa umqeqeshi we-elliptical lapho kungase kube lula khona ukuthi uzuze ukuzivocavoca umzimba okulinganiselayo.
> Imithombo:
> Yisebenzise Indlela Yakho: Iphepha Lokuqinisekisa Labantu abadala eMnyangweni wezeMpilo waseMelika kanye Nezinsizakalo Zabantu.
> Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Umsebenzi Wezemvelo Nempilo Yomphakathi. i-American Heart Association . " Ukujikeleza. 2007 Aug 1.