Ochwepheshe bahle ngokusinika iseluleko sokusebenzisa umzimba. UMnyango wezeMpilo uvuselela njalo imihlahlandlela yokusebenza yomzimba esitshela ukuthi singakanani isidingo esikudingayo sokuthuthukisa impilo yethu, ukunciphisa isisindo nokuningi.
UMkhandlu kaMengameli wezokuPhepha nokuPhepha kwezemvelo uhlangene nemihlahlandlela yayo. Ngisho nabaqeqeshi bomuntu siqu , njengami, banikeza izinto eziyisisekelo zokuzivocavoca futhi uzobona ukuthi iningi lala mihlahlandlela ibheka okufanayo: I-Cardio cishe izinsuku ezingu-3-5 ngesonto nokuqeqeshwa kwamandla cishe izikhathi ezingu-2 ngesonto.
Lezi ziqondiso ziwusizo, kodwa zivame ukungaziqondi, zikushiye uzibuze: Ngingakanani isidingo sokuzivocavoca engidinga ngempela ukunciphisa umzimba?
Ukuzivocavoca Okukusebenzelayo
Yiziphi eziningi kithi ezifunayo lapho sihamba ekufuneni iseluleko sokusebenzisa izinto ngokuqondile. Sifuna ukwazi ukuthi yimiphi imisebenzi okufanele siyenze nokuthi singakanani, ukuthi kunzima kanjani ukusebenza nokuthi singakwenza kanjani ukuzivocavoca.
Sifuna ukuthi omunye athi, "Nasi isimiso sokusebenza okudingayo ukuze uthole kahle ukuthi ufuna ukuya kuphi." Nakuba ochwepheshe abaningi bezokutshela ukuthi banempendulo, iqiniso liwukuthi, akekho uhlelo oluzokwazi ukuhlangabezana nezidingo zakho eziqondile.
Ngakho-ke uyazi kanjani ukuthi usebenzise umzimba kangaki? Indawo eyodwa okuzoqala ngayo imigomo yakho. Ukuze sikusize, ngiye ngaphula imigomo yezinhloso ezintathu ezivame kakhulu: impilo engcono, ukuvimbela inzuzo yesisindo futhi, ngokuqinisekile, ukulahlekelwa isisindo . Ukusebenza kwesampula kanye namashejuli kufakiwe kuzokusiza ukwenza umsebenzi uqobo.
Imihlahlandlela Yempilo Yakho
Imikhombandlela Yomsebenzi Wokwenyama yamaMelika, eyanyatheliswa nguMnyango wezeMpilo uncoma:
Yenza imizuzu eyi-30 cardio ngokucophelela ngosuku, izinsuku ezinhlanu ngesonto
Noma
Yenza i-cardio enamandla kakhulu imizuzu engu-20 ngosuku, izinsuku ezingu-3 ngesonto
Futhi
Yenza ukuqeqeshwa kwamandla okuqeqesha amandla angu-8 kuya ku-10, ukuphindaphinda kuka-8 kuya kwe-12 kokuzivocavoca kabili ngesonto.
Yenza kube yiqiniso
Izibonelo ezilandelayo zibonisa ukuthi ungahlela kanjani ukusebenza kwakho ukuhlangabezana neziqondiso:
Ukuqala Ukuqala
Isikhathi sokusebenza siyisinqumo esihle uma uqala futhi ungakakulungeli izinsuku ezingu-5 ze-cardio:
- NgoMsombuluko : 20 min cardio
- NgoLwesibili : Amandla Aphelele Emzimbeni
- NgoLwesithathu : i-cardio engu-20
- ULwesine : Ukuphumula
- ULwesihlanu : 20 min cardio
- UMgqibelo : Amandla Aphelele Emzimbeni
Hlanganisa nokufanisa
Lolu chungechunge lithatha izinto kancane ngokusebenza okuningi nokuqina okukhulu:
- NgoMsombuluko : 30 min elliptical, ijubane eliphakathi
- NgoLwesibili : ukuqeqeshwa kwesikhashana semaminithi angu-20 (ukuhamba okunye nokugijima, noma lo msebenzi wokuQeda isikhashana )
- ULwesithathu : Amandla Aphelele Emzimbeni
- NgoLwesine : izikhathi ezingamaminithi angu-20 (ukuhamba okunye nokuhamba, noma ukuqeqeshwa kokuqala kwesikhathi sokuqala)
- ULwesihlanu : Amandla Aphelele Emzimbeni
- NgoMgqibelo : Ukuhamba okumaminithi angu-10 ngesikhathi esisheshayo
Imihlahlandlela Yokuvimbela Ukutholakala Kwesisindo
Ngenkathi kungekho iziqondiso ezisemthethweni zokuvimbela inzuzo yesisindo, isikhundla se-ACSM esikulesi sihloko sikhombisa ukusebenza okulinganiselayo phakathi kwamaminithi angu-150 kuya kwangu-250 (imizuzu engu-20 kuya kwemizuzu emibili kuya kwansuku zonke) noma cishe 1200 kuya ku-2000 kcal ngesonto kungakusiza ugcine isisindo sakho .
Ukuze ubone ukuthi lokhu kubonakala kanjani empilweni yangempela, hlola isimiso sesampula ngezansi, okubikezela ukuthi amakholori ashise umuntu ongu-150-lb:
Isisindo sokuthola isisindo sokuvimbela
Lolu hlelo lokusebenza luhlanganisa imisebenzi ehlukahlukene ye-cardio, konke kwenziwa ngezinga elilinganiselwe kanye nokusebenza kwamandla nokusebenza kwe-yoga, ohlelweni oluphelele nolulinganisiwe:
- NgoMsombuluko : Umqeqeshi we-Elliptical , iminithi engama-40 ngesilinganiso esilinganiselwe, ama-khalori angu-327, ukuhlukaniswa kwamaminithi angu- 10 , ama-calories angu-40
- NgoLwesibili : Isiyisisekelo Somzimba Wonke , amaminithi angu-30, amakholori angu-100
- NgoLwesithathu : Ukuhamba, iminithi engu-45 ku-4.5 mph, ama-calories angu-322, ukunwetshwa kwamaminithi angu-10 , ama-khalori angu-40
- ULwesine : Isiyisisekelo Somzimba Wonke, amaminithi angu-30, amakholori angu-100
- ULwesihlanu : Ukubhukuda kuhamba, ama-20, 137 kilojoule
- UMgqibelo : Isigaba sama-Yoga, amaminithi angu-60, ama-kilojoule angu-170
Ingqikithi Yesikhathi : 245 Amaminithi
Ama-Calories anqatshiwe avuliwe : 1236
Imihlahlandlela Yokunciphisa Isisindo
Manje sifinyelela ku-nitty-gritty, inani lokuzivocavoca okudingayo ukuze ulahlekelwe isisindo. Ungabona ukuthi kuthatha ukuzivocavoca okuncane ukuze uvikele ukuzuza kwesisindo, futhi kuthatha, ngisho nangaphezulu, ukuthi ulahlekelwe isisindo.
Kulo mgomo, i-ACSM incoma imizuzu engu-200-300 isonto ngalinye lokuzivocavoca umzimba. Khumbula, noma kunjalo, ukuthi ukusebenza kanzima kokusebenza okunye kuzokunika ingxube yebuck yakho ngaphezulu. Ukukubona ngesenzo, isimiso sesampula esingezansi sibonisa indlela i-exercise-150-lb yokuzivocavoca ifaka ngayo emaminithini angu-300 okuvivinya umzimba ngesonto:
Isisindo Sokulahlekelwa Isisindo
- NgoMsombuluko : 30 imizuzu Ukuqeqeshwa Kwesikhashana Esiphakeme (I-HIIT) - Ngenye indlela e-1 mphithi ehambayo (10 mph noma ngokushesha ngangokunokwenzeka) ngezinyawo ezimbili (4.5 mph) ngamaminithi angu-30, amakholori angu-320. Amakholori angu-100
- NgoLwesibili : isigaba samaminithi angu-60 sokukhahlela, ama-calories angu-550
- NgoLwesithathu : Amaminithi angu-30-45 amaminithi amancane engaphansi , ama-kilojoule angu-300, ukuhlukaniswa kwamaminithi angu-15 , amakholori angu-42
- ULwesine : Isigaba samaminithi angu-60 we-yoga, ama-kilojoule angu-170
- NgoLwesihlanu : iminithi engu-45 HIIT - Ngenye indlela imizuzwana engu-10 mph emizuzu emibili e-4.5 mph imizuzu engu-45, amakholori angu-480
- NgoMgqibelo : 30 amaminithi we- body upper aphezulu
Isikhathi Sonke : Amaminithi angu-315
Ama-Calories anqatshiwe avuliwe : 2112
Ukwenza Sense Kuwo Konke
Uma ungumqali ozama ukulahlekelwa isisindo, ungase ulahlekelwe inani lokuzivocavoca okumelwe ukwenze. Izindaba ezinhle ukuthi, akudingeki uqale kulelo zinga. Eqinisweni, indlela enhle yokusondela ngayo ukuqala ngokugxila ekuthuthukiseni impilo yakho.
Lokho okusebenzayo kuphelele kwaWabasaqalayo futhi kukuvumela ukuba wakhe isisekelo esiqinile samandla ngaphambi kokuthi uhambe uye emisebenzini enzima kakhulu edingekayo yokulondoloza nokulahlekelwa isisindo. Qala ngalokho ongayisingatha futhi usebenzise iziqondiso njengoba nje: Isiqondiso sokusetha uhlelo olukusebenzelayo.
Imithombo:
I-ACSM ne-AHA. Umsebenzi Wokwenyama Nemikhombandlela Yempilo Yomphakathi. " I-ACSM.
Jakicic JM, Clark K, Coleman E, et al. I-American College of Sports Medicine. Isikhundla sokuma kwezemidlalo eMelika saseMelika. Amasu angenele okungenelela okulahlekelwa isisindo nokuvimbela isisindo sokubuyela kubantu abadala. I-Med Sci Sports Exerc. 2001 Dec; 33 (12): 2145-56.
UMongameli weMongameli ngokuThuthukiswa komzimba kanye nemidlalo. Okubalulekile Okubalulekile: Izinkombandlela ZemiSebenzi Yokuzivocavoca Yakho. www.fitness.gov.