Ukuzivocavoca nomsebenzi wokwehlisa isisindo

Indlela yokuphila esebenzayo nokuzivocavoca umzimba, kanye nokudla ukudla okunempilo, kuyindlela engcono kakhulu yokwehlisa isisindo.

Ama-calories asetshenziswa ekuvivinyeni umzimba> ama-calories adliwe = ukuncipha

Lokhu kusho ukuthi ukunciphisa isisindo, inani lama-calories owashisayo ngokuphila kwansuku zonke nokuzivocavoca umzimba lidinga ukuba likhulu kunenani lama-calories avela ekudleni okudlayo nokuphuzayo. Noma usebenza kakhulu, uma udla ama-calories amaningi kunalawo owashisayo, uzokhuluphala.

Enye indlela yokubuka lokhu ukuthi owesifazane oneminyaka yobudala engama-30 kuye kwengama-50 ongazivocavoci umzimba udinga amakhalori angaba ngu-1 800 ngosuku ukugcina isisindo sakhe esijwayelekile. Indoda eneminyaka engama-30 kuye kwengama-50 engazivocavoci idinga amakhalori angaba ngu-2 200 ukugcina isisindo sayo esejwayelekile.

Ngehora ngalinye lokuzivocavoca abakwenzayo, bazoshisa:

• Amakhalori angama-240 kuya kwangama-300 enza imisebenzi elula njengokuhlanza indlu noma ukudlala i-baseball noma igalofu.
• Amakholori angama-370 kuya ku-460 enza imisebenzi efana nokuhamba ngamandla (3.5 mph), ingadi, ukuhamba ngebhayisikili (5.5 mph), noma ukudansa.
• Amakholori angama-580 kuya ku-730 enza umsebenzi onjengokugijima ngejubane lemizuzu engu-9 nge-mile, ukudlala ibhola, noma amathanga wokubhukuda.
• Amakholori angama-740 kuya ku-920 enza umsebenzi njengokugijima ngejubane lemizuzu engu-7 ngehora, ukudlala i-racquetball nokushushuluza eqhweni.

Noma ungashintshi inani lamakhalori ekudleni kwakho, kodwa ungeza umsebenzi empilweni yakho yansuku zonke, uzokwehlisa isisindo noma uzuze isisindo esincane.

Uhlelo lokunciphisa umzimba olusebenzayo ludinga ukujabulisa futhi lukukhuthaze. Kuyasiza ukuba nenhloso ethile. Umgomo wakho kungenzeka ukuphatha isimo sempilo, ukunciphisa ukucindezeleka, ukuthuthukisa amandla akho, noma ukwazi ukuthenga izingubo ngosayizi omncane. Uhlelo lwakho lokuzivocavoca futhi lungaba yindlela yokuthi ube nabanye abantu. Amakilasi wokuzivocavoca noma ukuzivocavoca nomngane wakho zombili izindlela ezinhle zokuxhumana.

Ungaba nobunzima ukuqala inqubo yokuzivocavoca umzimba, kepha uma usukwenzile, uzoqala ukubona ezinye izinzuzo. Ukulala okuthuthukisiwe nokuzethemba kungaba ngabambalwa babo. Ezinye izinzuzo ongaziboni zibandakanya ukwanda kwamandla amathambo nemisipha kanye nengozi ephansi yesifo senhliziyo kanye nohlobo 2 sikashukela.

Awudingi ukujoyina ijimu ukuze uvivinye umzimba. Uma ungazange usebenze noma usebenzise isikhathi eside, qiniseka ukuthi uqala kancane ukuvimbela ukulimala. Ukuhamba kancane imizuzu engu-10 kabili ngesonto kuyisiqalo esihle. Ngemuva kwalokho yenze isheshe ngokuhamba kwesikhathi.

Ungazama futhi ukujoyina isigaba sokudansa, i-yoga, noma ikarati. Ungajoyina iqembu le-baseball noma le-bowling, noma neqembu elihamba ngezitolo. Izici zomphakathi zala maqembu zingaba nomvuzo futhi zikhuthaze.

Okubaluleke kakhulu ukuthi wenze izivivinyo ozijabulelayo.

Izinguquko ezilula zendlela yokuphila zingenza umehluko omkhulu ngokuhamba kwesikhathi.

• Emsebenzini, zama ukuthatha izitebhisi esikhundleni selifti, wehle ngehholo ukhulume nomsebenzi osebenza naye esikhundleni sokuthumela i-imeyili, noma wengeze ukuhamba kwemizuzu engu-10 kuye kwengu-20 ngesikhathi sedina.
• Uma wenza okuthile, zama ukupaka ekugcineni kakhulu kwendawo yokupaka noma ezansi nomgwaqo. Okungcono kakhulu, zama ukuhamba uye esitolo.
• Ekhaya, zama ukwenza imisebenzi ejwayelekile njengokuhlanza indlu, ukugeza imoto, ukwenza ingadi, ukukha amaqabunga, noma ukukhithika iqhwa.
• Uma ugibela ibhasi, yehla ebhasini eyodwa noma eziningi zokumisa ngaphambi kokuma kwakho okujwayelekile uhambe yonke enye indlela.

Ukuziphatha kokuhlala phansi izinto ozenzayo ngenkathi uhleli unganyakazi. Ukwehlisa isimilo sakho sokuhlala phansi kungakusiza ulahlekelwe isisindo. Kubantu abaningi, indlela engcono yokwehlisa ukusebenza kokuhlala phansi ukunciphisa isikhathi abasichitha bebuka i-TV futhi besebenzisa ikhompyutha nezinye izinto zobuchwepheshe. Yonke le misebenzi ibizwa ngokuthi "isikhathi sesikrini."

Ezinye izindlela zokwehlisa ukulimala kwesikhathi esiningi kakhulu sesikrini yilezi:

• Khetha izinhlelo ze-TV ezi-1 noma ezi-2 ozozibuka futhi ucishe i-TV uma seziphelile.
• Ungayigcini i-TV ngaso sonke isikhathi ngomsindo ongemuva - ungahle uhlale phansi uyibuke. Vula umsakazo esikhundleni salokho. Ungavuka wenze izinto endlini kodwa ulalele umsakazo.
• Ungadli ngenkathi ubukele i-TV.
• Ngaphambi kokuvula i-TV, hamba nenja yakho. Uma uzophuthelwa uhlelo oluthandayo, luqophe.
• Thola imisebenzi ezothatha isikhundla sokubuka i-TV. Funda incwadi, udlale umdlalo webhodi nomndeni noma nabangane, noma uthathe ikilasi lakusihlwa.
• Vivinya umata wokuzivocavoca ngenkathi ubuka i-TV. Uzoshisa ama-calories.
• Shayela ibhayisikili elimile noma usebenzise umshini wokunyathelisa ngenkathi ubuka i-TV.

Uma uthanda ukudlala imidlalo yevidiyo, zama imidlalo edinga ukuthi uhambise umzimba wakho wonke, hhayi izithupha zakho kuphela.

Hlela ukuzivocavoca cishe amahora ama-2,5 ngesonto noma ngaphezulu. Yenza imisebenzi yokuqinisa i-aerobic kanye nokuqinisa imisipha ngokulingene. Ngokuya ngohlelo lwakho, ungavivinya imizuzu engama-30 izinsuku ezinhlanu ngesonto noma imizuzu engama-45 kuye kwengama-60 izinsuku ezintathu ngesonto.

Akudingeki wenze isivivinyo sakho sansuku zonke esiphelele ngasikhathi sinye. Uma umgomo wakho ukuzivocavoca imizuzu engama-30, ungakuhlukanisa kube yizikhathi ezimfushane ezihlanganisa imizuzu engama-30.

Njengoba usulungela ngokwengeziwe, ungaziphonsela inselelo ngokwandisa ukuqina kokuvivinya umzimba kwakho ngokusuka emisebenzini elula uye kokulingene. Ungangeza futhi nesikhathi osisebenzisayo.

Ukwehla kwesisindo - umsebenzi; Ukwehla kwesisindo - ukuzivocavoca umzimba; Ukukhuluphala - umsebenzi

• Ukwehla kwesisindo

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