Ama-Blast Calories Wenza Imisebenzi Yakho Eyintandokazi

-Delile

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Uma usebenzisa amakhalori angu-500 ngaphezulu kwalokho owasebenzisayo usuku ngalunye, uzokwehla iphawundi ngesonto. Akuyona imbuyiselo embi ekutshalweni kwakho kokuzivocavoca. Nakhu ukuthi kuzothatha isikhathi esingakanani, ukwenza imisebenzi yakho eyintandokazi, ukushaya inombolo yomlingo.

Isikhathi somsebenzi sokushisa amakhalori angu-500*

Igalofu ihora elingu-1, imizuzu engama-45

Ukuhamba umjaho (4.5 mph) ihora eli-1, imizuzu eyi-10

Ama-aerobics anomthelela omkhulu ihora elingu-1, imizuzu emi-5

Ukugwedla imizuzu engama-55

Intambo yokweqa imizuzu engu-45

Ukugijima (6 mph) imizuzu engu-45

Ukuhamba ngebhayisikili imizuzu engu-45

Ukugibela amatshe imizuzu engama-40

Isibhakela imizuzu engama-40

Umqeqeshi we-Elliptical imizuzu engama-40

Ukuhamba ngebhayisikili

Owesifazane ongamakhilogremu angu-145, ukuhamba ngebhayisikili ngejubane elifanele le-12 kuya ku-14-mph kusha ama-calories angama-560 ngehora. Kepha uma ukhuphuka ngamandla ufinyelela ku-16 mph, ukuhamba ngebhayisikili kungashisa amakhalori amaningi angama-835 ngehora. Zama ukuhamba ngezinyawo kunokuba ugu. Ungahle uthande ukuzama ukuqeqeshwa kwesikhawu. Lapho indlela yebhayisikili isicacile kwabanye abagibeli bamabhayisikili, gijimani imizuzu embalwa, yehlisa ijubane lakho elivamile uze uzizwe uphumule, bese uphusha ngamandla futhi.

Uma uthanda ukuzivocavoca nozakwenu, ukuhamba ngebhayisikili kungaba yindlela yokuhamba. Ngokungafani neminye imisebenzi (njengokugijima) lapho ama-twosomes wamazinga ahlukene anganciphisa umuntu oyedwa, ukuphindaphinda kabili ngebhayisikili kuwumoya. Umgibeli onamandla uhlala phambili futhi wenza konke ukushenxa, ukuqondisa, ukubopha amabhuleki nokushova okusindayo; umgibeli webhayisikili obuthakathaka ugibela emuva futhi ukhahlela ngamandla athe xaxa. Thatha izinga lomzamo ngamandla aphakathi nendawo futhi nobabili nizoshisa ama-calories angama-500 ngehora. Siyaqinisekisa ukuthi uzosizwa isigqi khona manjalo--ngisho noma ibhayisikili lokugcina oligibele linesihlalo sikabhanana.

Ukushushuluza okusemgqeni

Owesifazane ongamakhilogremu angu-145, ukushushuluza emgqeni kusha ama-calories angama-500 ngehora. Ukuze uthuthukise ukushiswa kwekhalori ku-Rollerblades, slayida ngokuqhubekayo, unciphise isikhathi osichitha untweza. Ungazama futhi ukuqeqeshwa kwesikhawu. Uma indlela icacile kwabanye abashicileli, gijimani imizuzu embalwa, yehlisa ijubane lakho elijwayelekile uze uzizwe uphumule, bese uphusha ngamandla futhi.

Ukubhukuda

Noma ngabe uqeqeshela i-triathlon yakho yokuqala noma ushiswe yimishini ye-cardio, ukubhukuda kuyindlela enhle kakhulu yokuzivocavoca ikhanda (futhi ishisa ama-calories ayi-700 ngehora!). Nakhu ukuthi ungaqala kanjani:

Thola ichibi Zama isikhungo somphakathi, i-YMCA, iklabhu yezempilo, noma ikolishi lomphakathi lendawo. Abaningi banikela ngezikhathi zamasonto onke lapho noma ubani ekwazi ukubhukuda.

Qala kancane Yenza imizuliswano emibili egcwele (emuva naphambili ilingana nokukodwa), yima kancane ukuze ubambe umoya wakho, bese uphinda kathathu. Zama ukuprakthiza kabili noma kathathu ngesonto.

Phelelisa ifomu lakho Sebenzisa wonke amanye amathanga ukwenza ukubhola okuhlukile: Bamba i-kickboard ukugxila ekukhahleleni kwakho, noma ukubhukuda nge-buoy phakathi kwemilenze yakho ukusebenza ku-stroke yakho.

Yakhe Uma ukubhukuda amayadi angu-300 kuzwakala kulula, khulisa ibanga lakho eliphelele ngamaphesenti angafika kwangu-10 ngeviki. Joyina ithimba lochwepheshe ukuze uthole isiqondiso esakhelwe ngaphakathi nesisusa (thola esisodwa ku-usms.org).

Ukushushuluza eqhweni

Ukushiswa kwekhalori ngehora: 418

Isici Sokuqina: Ukushushuluza ekwehleni akukona ukuzivocavoca okuhle kuphela, futhi kwakha nokuqina ngenkathi uqinisa izinqa zakho, i-quadriceps, imisipha, amathole nomgogodla.

I-snowboarding

Ukushiswa kwekhalori ngehora: 330

Isici Sokuqina: I-toner ephelele yomzimba wonke, i-snowboarding isebenza umgogodla wakho, imisipha, ama-quads namathole kanye nemisipha emaqakaleni nasezinyaweni zakho njengoba uphendukezela ukuhambisa ibhodi lakho ekwehleni.

Ukubamba iqhwa

Amakhalori ashiswa ngehora: 557

Isici Sokuqina: Ukuhamba ezindleleni zasebusika ngezicathulo zeqhwa, okusabalalisa isisindo sakho ngokulinganayo phezu kweqhwa ukuze ungacwilisi, kusebenza izinqe, imisipha, i-quadriceps, amankonyane, i-core kanye ne-abs ekunikezeni ukuzivocavoca okukhulu nekhalori. kunokuba ungahamba ngezinyawo eziningi zesimo sezulu esifudumele.

Ukushushuluza ezweni lonke

Amakhalori ashiswa ngehora: 557

Isici Sokuqina: Enye yezinto ezinhle kakhulu zokuqeqeshwa kobusika kwabagijimi nabagibeli bamabhayisikili, ukushushuluza ezweni eliwela izwe (noma iNordic) kulula ukuyifunda nomsebenzi omuhle kakhulu wenhliziyo. Iqinisa izinqe, ama-quads, ama-hamstrings, amathole, isifuba, ama-lats, amahlombe, ama-biceps, i-triceps kanye ne-abs.

*Izilinganiso zekhalori zisekelwe kowesifazane ongu-145-pound.

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