Unemizuzu eyi-10? Hambisa!

-Delile

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Ukuthenga, ukugoqa izipho, amaphathi ongakwazi ukudla konke: Uma uzibuza ukuthi uzolugcina kanjani uhlelo lwakho lokufaneleka -- kanye nomzimba wakho -- kule nkathi yamaholide ezayo, sinesixazululo esisheshayo. Ukusebenza kwethu okulungisa okusheshayo nokusebenza ngamandla, okwenzelwe kuphela i-SHAPE nguCheré Schoffstall, umphathi wokuqukethwe kwezemfundo weNational Academy of Sports Medicine eCalabasas, eCalif., Yakhelwe ukwenza ama-calories ama-blitz nokusebenza imisipha eminingi ngasikhathi sinye, ukuze ukwazi ngena uphume ejimini ngokuphazima kweso.

Lezi zikhathi ezintathu zemizuzu eyi-10 zokuzivocavoca nge-aerobic zithuthukisa uhlelo lwakho lwezinhliziyo, ukukhuthazela namandla omzimba ophansi - futhi zishise amakholori athe xaxa ongase uwadle ngalesi sikhathi sonyaka - ngenkathi amandla amane enyakazisa ukupakisha umzimba onamandla, umzimba- isibhakela sokubaza. Sebenzisa uhlelo lwethu lwezinsuku ezinhlanu lwe- "Week-at-a-Glance" ukuthola izeluleko ezilula zokuthi ungakuhlanganisa kanjani konke futhi sikuqinisekisa ukuthi uzoba mncane, uqine futhi ube nomfutho, noma ngabe impilo iba matasa kangakanani.

Uhlelo Lokusebenza Ngokushesha

Yenza okungu-1-3 kwalezi zinhlelo zemizuzu eyi-10 ze-cardio okungenani izinsuku ezi-5 ngeviki futhi amandla ama-4 ahamba okungenani ama-2-3 ngeviki, ngokulandela i- "Workout Week at-a-Glance" ukuthola iziqondiso ezithile. Senze iziphakamiso ezibandakanya ukusetshenziswa komshini, kodwa uma ungakwazi ukufinyelela imishini, ungashintsha noma yimuphi umsebenzi we-aerobic owuthandayo. Sebenzisa ishadi le-Rate of Perceived Exertion (RPE) (kwesokudla) ukukala ileveli yakho yokuzikhandla.

Kulungele Qala ukujima ngakunye ngokuzifudumeza imizuzu emi-5 kunoma yiluphi ucezu lwemishini ye-cardio, ehlelwe ngamandla aphansi (i-RPE ka-3).

Yehlisa umoya Qeda ukuzivocavoca ngakunye ngemizuzu engu-5 yokuhamba noma yokuvala umshini wokunyathela, bese welula wonke amaqembu akho emisipha emikhulu, ubambe ukwelulwa ngakunye imizuzwana engama-30 ngaphandle kokushaya.

Uhlelo lwabasaqalayo Uma umusha ukuzivocavoca umzimba, qala ngokwenza usuku 1, 2 no 3 isonto ngalinye emavikini amabili okuqala. Ngemuva kwalokho, engeza kancane kancane izinsuku 4 no-5.

Uhlelo oluthuthukisiwe Uma ngabe uzivocavoca okungenani izinyanga eziyisithupha futhi ufuna inselelo, khetha 1 kwezinsuku ezi-5 ezibalulwe kushejuli bese ukukwenza okwesibili phakathi neviki elifanayo izinsuku ezingama-6.

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