Izizathu ezi-5 zokuthi Ukuzivocavoca Kwakho Akusebenzi

-Delile

• Buyekeza kwe-

Ingabe ubusebenza ngokungaguquki izinyanga (mhlawumbe ngisho neminyaka) kodwa nokho isikali siyakhuphuka? Nazi izindlela ezinhlanu ukuzivoxavoxa kwakho okungakugcina ekunciphiseni isisindo, nokuthi yini ochwepheshe bethu abayincomayo ukuqala ukuphalaza amakhilogremu futhi:

1. Ukuzivocavoca kwakho kwenza udle kakhulu.

Ingabe ukuzivocavoca kwakho kukwenza usebenzise okuthi "Ngikushisile, ngikutholile," izaba uma kuziwa ekudleni kwakho? "Ucwaningo lukhombisa ukuthi abantu bathanda ukudla ama-calories amaningi lapho bezivocavoca umzimba," kusho uMichele Olson, Ph.D., uprofesa wesayensi yokuzivocavoca e-Auburn University Montgomery, kanye nomsunguli we Imilenze Ephelele, i-Glutes ne-Abs DVD.

Ucabanga ukuthi ukugijima kwakho kwasekuseni kwemizuzu engu-45 bekwanele ukuthi ushise lolo cezu lwekhekhe likashokoledi kumenyu ye-dessert? Cabanga ngalokhu: isilinganiso, owesifazane ongamakhilogremu angu-140 ushisa cishe ama-calories angama-476 (ngemizuzu eyi-10 yemitha) egijima imizuzu engama-45. Iwashi elimaphakathi le-dessert yokudlela liwasha cishe ngamakhalori angu-1,200 (noma ngaphezulu), ngakho-ke ngisho noma udla uhhafu wocezu, usazokudla kalula ukugijima kwakho-futhi okunye-ngemizuzu engaphansi kweyi-10.

Isixazululo: Yenza ukusebenza kwakho kubalwe ngokukubhanqa nokudla okunempilo okuhlala ngaphakathi kwebanga elifanele lekhalori elidingwa ngumzimba wakho ukuze wehlise noma ugcine isisindo sakho. U-Olson uncoma ukuthi ubhale phansi lokho okudlayo ukugcina ithrekhi yama-calories osetshenzisiwe, bese ukhipha ama-calories owashisile, ngenombolo yakho yangempela yansuku zonke.

2. Ukuzivocavoca kwakho kukusula ngokuphelele.

Lokho kukilasi lekamu lokubulala ama-bootle ngo-5: 00 kubonakale kuyindlela enhle yokuthola isimo, ngakho-ke kungani amakhilogremu engaphumi? Uma ukuzivocavoca umzimba kukushiya uzizwa ukhathele ngokuphelele, ukhathele, unobuhlungu, futhi ufuna nje ukulala embhedeni usuku lonke, kungenzeka kulimaze kakhulu kunokuhle, kusho u-Alex Figueroa, umqeqeshi womuntu siqu kanye nomqeqeshi wokuqina kwezemidlalo Iklabhu/LA eBoston, MA. Ngenkathi ukusebenzisa kwakho kufanele kube yinselele, ukusunduza umzimba wakho kanzima kungaba nomthelela ohlukile emzimbeni wakho. Ukuqeqeshwa ngokweqile kungabangela yonke into kusukela ekufiseni ushukela, amasosha omzimba abuthakathaka, nokuqwasha-konke okungase kube nomthelela ekuzuzeni isisindo.

Isixazululo: U-Figueroa uncoma ukulandela uhlelo lokujima olufanele izinga lakho lamanje lokufaneleka-lokuqala elisazophonsela inselelo umzimba wakho ngaphandle kokuwuqeda ngokuphelele. Awuqinisekile ukuthi yini ekufanele kakhulu? Zama ukuhlela iseshini nomqeqeshi wakho ukuze ubuyekeze izinhloso zakho kanye nohlelo lokusebenza olungcono kakhulu lokuzifinyelela.

3. Ukuzivocavoca umzimba kwakho kusha amakhalori ambalwa kunalokho okucabangayo.

Uzizwa ulungile lapho itreadmill ithi ushise ama-calories ayi-800? Hhayi ngokushesha okukhulu, kuxwayisa u-Olson. Ukufundwa kokushiswa kwekhalori eliphakeme ngokungajwayelekile akuvamile, kusho u-Olson, futhi imishini eminingi yeqisa ukufundwa ngamaphesenti angama-30.

"Imishini eminingi ayidingi ukuthi ubeke isisindo somzimba wakho, ngakho-ke, ukukhishwa kwekhalori kuvame ukususelwa 'kusisindo sesethenjwa' esivame ukusetshenziswa kwisayensi yamakhilogremu ayi-155," kusho u-Olson. "Ngakho-ke, uma unesisindo esingamakhilogremu angama-135, ngokwesibonelo, ngeke ushise amakhalori afanayo nomuntu osesisindisweni."

Futhi nalabo abasebenzisa ukufundwa kokushaya kwenhliziyo kungenzeka kungabi okunembile nakho. "Imishini ehlanganisa ukusebenza kwengalo (njengesitebhisi esitebhisi noma i-elliptical) ingabangela ukushaya kwenhliziyo okuphezulu uma kuqhathaniswa nomshini onomlenze kuphela njenge-treadmill, kodwa lokhu akuvamile ukuthi ushise amakholori amaningi," kusho u-Olson. "Ucwaningo lubonise ukuthi ezingeni elifanayo lokushiswa kwekhalori, izinga lokushaya kwenhliziyo lizoba phezulu ngokuphawulekayo uma usebenzisa izingalo ngokumelene nemilenze, futhi ungase ushise amakholori ambalwa naphezu kwesilinganiso senhliziyo esiphezulu."

Isixazululo: Zama ukusebenzisa ukufundwa 'kwebanga elimboziwe' ukukala ngokunembile ukuthi mangaki amakhalori ashile, kusho u-Olson. "Isibonelo, uma ufuna ukushisa ama-calories angama-300, ukugijima amamayela ama-3, ukuhamba ngamamayela ama-4, noma ukuhamba ngebhayisikili cishe amakhilomitha ayi-10 ngebhayisikili kwaziwa ukuthi kuyasha le mali."

4. Ukuvivinya umzimba kwakho akulinganiswanga.

Impela, siyithanda i-Zumba njengoba nje nenza, kodwa lokho akusho ukuthi kufanele nibe nikwenza kuphela ukuze nihlale nisesimweni esihle. “Izinhlobonhlobo azizona nje izinongo zokuphila kuphela, kodwa ziyisihluthulelo sokuthola umzimba ongcono, omncane, onamandla,” kusho u-Olson. "Awukho umsebenzi owodwa ongakunika yonke into oyidingayo."

Ukwenza kuphela ukusebenza kwe-cardio noma amandla afanayo wokuzivocavoca kaninginingi kusho ukuthi udela ithuba lokwakha isisindo somzimba esinciphile futhi uphonsele inselelo umzimba wakho ngezindlela ezintsha (ukuhumusha: shisa amakhalori amaningi ukwenza okuthile okusha), futhi ungahle ube nethafa ngenxa yalokho.

Isixazululo: Dala uhlelo lwamasonto onke oluzungeza ngezindlela ezihlukene zokuzivocavoca (i-cardio, ukuqeqeshwa kwamandla, ukuguquguquka, umgogodla) ukuze ugcine ingqondo yakho, nomzimba, uhlanganyele futhi ushintsha. U-Olson uncoma ukufaka okungenani izikhathi ezintathu zamandla kanye nezikhathi ezintathu kuya kwezihlanu ze-cardio ngesonto ukuthola imiphumela emihle.

5. Ukuzivocavoca kwakho kuphelile ngokuphelele.

Ngabe ubuthatha ikilasi elifanayo lokuqopha umzimba usebenzisa izisindo ezifanayo ezingama-3-pound isonto nesonto? Thatha amanye ama-dumbbells asindayo ukukhulisa ukushisa kwekhalori lakho futhi wakhe imisipha eqhumisa kakhulu, kuncoma uSonisa Medina, umphathi weqembu lokuqina kwamaQembu e-Equinox Fitness eCoral Gables, eFlorida. Futhi ngenkathi ukulo, zama ikilasi ongakaze ulenze (njenge-yoga noma i-Pilates) ukuze ukhuthaze umzimba wakho ngezindlela ezintsha.

Kungani kubaluleke kangaka ukushintsha izinto? Ukwenza inqubo efanayo yokuzivocavoca kaninginingi kusho ukuthi umzimba wakho akudingeki usebenze kanzima ukuyenza ngemuva kwamasonto ambalwa. "Sifunda 'ukwenza noma yimuphi umsebenzi nokunyakaza," kusho u-Olson. "Uma 'sifunde' ngokwengeziwe, umsebenzi uba lula emizimbeni yethu, okusho ukuthi empeleni uzoshisa amakhalori ambalwa kunalokho okwenzile ngenkathi umsebenzi noma inqubo yakho yayintsha kuwe."

Isixazululo: Kungakhathaliseki ukuthi izama izisindo ezinzima noma ingeza ukumelana okwengeziwe phakathi nekilasi lokuhamba ngebhayisikili, ukushintsha ukushuba kanye nesitayela sokujima kwakho kungasiza ukusheshisa ikhalori yakho ukuze uqale ukuncipha futhi. Ngisho nokwengeza ukujima okufana ne-yoga nama-Pilates okungashisi inani elikhulu lama-calories, uma kusha emzimbeni wakho, kuzodala izinguquko ezinhle emzimbeni wakho kusuka ekubeni inselelo entsha ekunyakazeni kwakho nasekuzilolongeni, kusho u-Olson. .

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