Futhi Amathrendi Okukhulu Kakhulu Wokuqina Ngo-2016 Azoba ...

-Delile

• Buyekeza kwe-

Qala ukulungiselela izinqumo zakho zikaNcibijane: I-American College of Sports Medicine (ACSM) isimemezele isibikezelo sayo saminyaka yonke sethrendi yokufaneleka futhi, ngokokuqala ngqa, ochwepheshe bokuzivocavoca bathi ubuchwepheshe obugqokekayo buzoba ithrendi yokuqala yokufaneleka ngo-2016. (Angikwazi sithi impela sishaqekile ngezindaba, cabanga ukuthi zingakanani Umumo Abasebenzi bayabathanda ababheki bezempilo!)

Imiphumela yocwaningo, eshicilelwe namuhla ku- Ijenali yezempilo nokufaneleka ye-ACSM, kwembula ukuthi imisebenzi egqokekayo yobuchwepheshe ifinyelele imisebenzi efana nokuqeqeshwa kwesisindo somzimba (inombolo yokuqala ngo-2015) ne-HIIT (inombolo 1 ngo-2014) ukubanga indawo ephezulu.

"Amadivayisi we-Tech manje asemqoka ezimpilweni zethu zansuku zonke futhi aseshintshe indlela esihlela ngayo nokuphatha ukusebenza kwethu," kusho umlobi ocwaningayo uWalter R. Thompson, Ph.D. "Amadivayisi agqokekayo ahlinzeka ngempendulo esheshayo engenza oyigqokile ukuthi azi ngezinga lomsebenzi wabo futhi engagqugquzela umsebenzisi ukuthi afinyelele ezinhlosweni zabo zokufaneleka." (Futhi, kunezindlela ezi-5 ezipholile zokusebenzisa i-Fitness Tracker yakho okungenzeka ukuthi awucabangi ngayo.)

Ngaphandle kokungezwa kobuchwepheshe obugqokekayo, ukuqagela kwe-ACSM (manje sekungunyaka wayo weshumi) kufana ncamashi nohlu luka-2015-okunengqondo njengoba belandela izitayela abalindele ukuzohlala kuzo isikhashana. Kodwa-ke, izihloko ezimbili ezengeziwe zivele kuma-20 aphezulu: ukuguquguquka kokuguquguquka nokuhamba, kanye nezinhlelo zokusebenza zokuzivocavoca ze-smart phone. (Lezi yizindlela ezimbili esikuzo nakanjani ebhodini nge. Bona izindawo ezi-5 ezishisayo zokuphuma ngaphambi kwawo wonke ama-Workout.)

Ucwaningo luphothulwe ngochwepheshe abangaphezu kuka-2 800 bezempilo nokuqina emhlabeni wonke abanikezwe izitayela ezingaba ngu-40 njengezinqumo. Nali lonke uhlu lwamathrendi angu-10 okuqina ango-2016.

1. Ubuchwepheshe obugqokekayo. Cishe awudingi ucwaningo ukukutshela ukuthi ama-tracker wokuzivocavoca umzimba, amawashi ahlakaniphile, ama-monitor rate, kanye namadivayisi wokulandelela i-GPS avela kumikhiqizo efana ne-Jawbone, i-Fitbit, i-Apple Watch, i-Garmin, nokuningi, izoqhubeka ibe nkulu ngo-2016. Manje , noma kunjalo, kungaphezu kokubala nje izinyathelo. Funda ukuthi ubuchwepheshe obusha obugqokekayo bungayifaka kanjani indawo ye-Old FItness Tracker yakho bese ubheka lezi zingubo zokuzivocavoca ezisebenzisa ubuchwepheshe obugqokekayo.

2. Ukuqeqeshwa komzimbaAkuyona imfihlo ukuthi singabalandeli bokuqeqeshwa komzimba-ukusetshenziswa kwemishini emincane kuyenza ibe yinto elula futhi engabizi kakhulu yokwenza noma ikuphi ukujima. Futhi akukhawulelwanga ekuqhubekeni nje kokudonswa nokudonswa phezulu-kufakwa okusha kokuzivocavoca komzimba ngalokhu kuzivocavoca: Ukuqeqeshwa Kwesekethe Kuya Isikole Esidala Sokushisa Okuphelele Komzimba.

3.Ukuqeqeshwa kwesikhawu esiphakeme (HIIT). I-HIIT ichaza noma yikuphi ukuzivocavoca okushintshana phakathi kokuqhuma okukhulu komsebenzi nezikhathi ezihleliwe zomsebenzi onamandla kakhulu noma ukuphumula okuphelele, futhi konke ukuzivocavoca umzimba kungenziwa imizuzu engama-30 noma ngaphansi-enye nje yezinzuzo zayo eziningi! (Zama le HIIT Workout that Tones in 30 Seconds.)

4. Ukuqeqeshwa kwamandla. Impela, uzokwakha izicubu zomzimba, kodwa uzoshisa amafutha amaningi omzimba, ushise ama-calories engeziwe, futhi uvikele impilo yethambo lakho nesisindo somzimba, wenze ukuqeqeshwa kwamandla kube ingxenye edingekayo noma yikuphi uhlelo lokujima. (Lezi zindlela zokuqeqesha amandla yi-Perfect Total-Body Workout for Couples.)

5. Bafundile futhi abanolwazi imfanelo ochwepheshe. Kulo nyaka, sibone ukuphakama komqeqeshi ocija uqobo lwakhe, egcizelela ukubaluleka kwezitifiketi zokuqina ngokomzimba kuzwelonke kunanini ngaphambili.

6. Ukuqeqeshwa komuntu siqu. Noma ngabe ufuna ukufunda izintambo noma ufinyelele umgomo omusha wokuqina, abaqeqeshi bomuntu siqu bahlala beyindlela ehlakaniphile yokuthola okuningi ngesikhathi sakho sejimu. (Thola Inganekwane No. 1 Ngokuthi Ungaba Umqeqeshi Wakho Siqu.)

7. Ukufaneleka kokusebenza. Ngokuya ngomqondo wokuthi ukuzivocavoca esikwenzayo kufanele kulingise futhi kusekele imisebenzi yempilo yansuku zonke, njengokugoba phansi, ukucosha izinto, ukukhuphuka izitebhisi, nokudonsa noma ukucindezela iminyango evulekile, le 'trend' inengqondo kakhulu. (Lezi Zivivinyo Eziyisi-7 Zokufaneleka Zokusebenza zingakusiza ukuthi uqalise.)

8. Izinhlelo zokuqina kwabantu abadala. Ucwaningo lubonisa ukuthi ngemva kweminyaka engu-40, siqala ukulahlekelwa isisindo namandla emisipha, ngakho-ke izinhlelo zokufaneleka ezigcina abantu abadala asebekhulile benempilo futhi bekhuthele zibalulekile. Siyajabula ukubona ukuthi ochwepheshe bezempilo nokufaneleka bazoqhubeka nokugxila ekudaleni izinhlelo zokujima ezifanele iminyaka yobudala neziphephile ngo-2016.

9. Ukuzivocavoca nokunciphisa umzimba. Lokhu kungahle kungabonakali njengokuthambekela ngakunye, kepha ngaphezu kokuzivocavoca umzimba, umsoco uyaqhubeka nokuba yingxenye eyinhloko yezinhlelo zokwehlisa isisindo. (Yini Engcono Ekunciphiseni Isisindo: Ukudla noma Ukuzivocavoca?)

10. I-Yoga. Ngokuphindaphindwa okusha okufana ne-yoga enamafutha ne-yoga enosawoti eqhamuka ngalokho okubonakala njengomzuzu, i-yoga ithandwa kakhulu kunanini ngaphambili. Yize iwile ezindaweni ezimbalwa ohlwini lwalo nyaka, akumangazi ukuthi umsebenzi-ohlanganisa i-Power Yoga, i-Yogalates, i-Bikram, i-Ashtanga, i-Vinyasa, i-Kripalu, i-Anurara, i-Kundalini, i-Sivananda, kanye nezinye-isasele kumathrendi angu-10 aphezulu ka-2016. (Zama lezi Zindlela Ezi-14 Zokuvuselela Umkhuba Wakho weVinyasa!)

Buyekeza kwe-