I-cardio ephezulu
-Delile
Uma ubulokhu ulandela uhlelo lwethu lwe-cardio ezinyangeni ezimbili ezedlule, usuvele ubambe okhiye bokushisa ama-calories engeziwe ngomzamo omncane. Ezigabeni zika-Ephreli noMeyi zalolu hlelo oluqhubekayo olwenziwe nguTom Wells, i-P.E.D, i-F.A.C.S.M., wakhe isisekelo esivuthayo se-aerobic futhi wakhuphula amandla akho wenhliziyo namandla (futhi ngenxa yalokho, amakhono akho wokuqhumisa amakhalori) ngezinhlelo zethu zokuzivocavoca ezikhethekile. Futhi ukhulise umsebenzi wakho we-aerobic ngokukhuphuka okulula kwenani lemisebenzi yansuku zonke oyenzayo -- ushisa amakholori engeziwe angu-850 isonto ngalinye ngaphandle kokujima.
Kule nyanga, uzokwenza olunye ushintsho olucashile ohlelweni lwakho lokuvivinya umzimba ukuze uveze imiphumela emikhulu, ugxile ekukhuliseni ukubekezela namandla omzimba ophansi wokushiswa kwekhalori eliphakeme kakhulu ngokuzikhandla okungabonakali kangako. Uzoqhubeka nokukhuphula leyo misebenzi yendlela yokuphila yansuku zonke, ubuyise umnyakazo owantshontshwa kuwena i-imeyili, i-drive-through kanye nemishini yokuwasha izitsha. Kungukucindezela kwakho kokugcina kwe-cardio, ngakho-ke hamba inyanga eyodwa yokuqhuma amandla, ukukhulisa amandla, ukushisa okukhulu kwekhalori.
UHLELO
Isebenza kanjani
Njengezinyanga ezimbili ezedlule, uzokwenza izinhlobo ezintathu zokujima kulolu hlelo, oluthathelwe ohlelweni oluqhubekayo "lokuqeqeshwa kwezinhlelo" olwaqalwa isazi sokuvocavoca umzimba u-Jack Daniels, Ph.D. Uhlelo luchazwe ku-Cardio Calendar and Workout Key emakhasini alandelayo. (Qaphela: Uma uphuthelwe yizinyanga ezimbili ezedlule, sicela ugcwalise lawo macebo amabili ngaphambi kokuqhubekela phambili kulokhu. *) Kuwo wonke ama-Workout, zama ukugijima noma ukuhamba ngaphandle, ukubhukuda noma ukusebenzela imishini ye-cardio (setha imishini ku-manual ukuze ukwazi lungisa umfutho). Uzoba nosuku olulodwa lokuphumula isonto ngalinye, kanye nezinsuku ze-Lifestyle (S) lapho uzoshisa amakhalori ngemisebenzi yansuku zonke.
Kulungele
Qala ukuzivocavoca ngemizuzu engu-5-10 yemisebenzi ekhanyayo ye-cardio, njengokuhamba okulula, okusheshayo.
Yehlisa umoya
Qiniseka ukuthi uqeda konke ukujima ngeseshini yokwelula. Nweba wonke amaqembu akho amakhulu emisipha, ubambe ukwelulwa ngakunye amasekhondi ayi-15-30 ngaphandle kokushaya.
Izinketho zokuqala
Uma unenkinga yokwenza izikhawu zokuqina okuphezulu ezinsukwini ze-Endurance Booster nezinsuku zePower Blaster, yehlisa i-RPE (bheka ishadi elingezansi) ku-Workout ngayinye ngephuzu elilodwa; nciphisa ubude bezikhawu zomsebenzi; noma, khulisa ubude bezikhawu zokuphumula.
Inketho ethuthukisiwe
Faka isikhawu esisodwa noma ezimbili ngaphezulu ekusebenzeni kwakho kwePower Blaster, wenza imizuzu engu-2-4 ku-RPE 8-9 kanye nenani elilinganayo lemizuzu ku-RPE 5-6.
Amandla
Yenza izikhathi ezimbili zokuqina komzimba ngesonto ezinsukwini ezimbili lapho wenza khona ukusebenza kwakho kwe-cardio, njengoba kuchaziwe ku- "Supersculpt Your Body." ENGEZA ISIXHUMANISI ESAYIQINISO KULOKHU
ISIKHATHI SOKUQHUBEKA KOKUQONDA (RPE)
Sebenzisa isikali se-RPE ukulinganisa ubukhulu besikhathi sakho sokuzivocavoca. Nakhu ukuthi amazinga amane achazwa kanjani.
I-RPE 3-4 Kulula ukuyilinganisela; kufanele ukwazi ukugcina leli zinga futhi uqhubeke nengxoxo ngomzamo omncane.
I-RPE 5-6 Emaphakathi; ungagcina leli zinga futhi ube nengxoxo ngomzamo othile.
I-RPE 7-8 Inzima; ukugcina leli zinga nokuba nengxoxo kudinga umzamo omncane impela.
RPE 8-9 Umzamo omkhulu ngeke ukwazi ukugcina leli zinga ngaphezu kwamaminithi angu-3-4; indawo engakhulumi.
IKHALENDA LECARDIO
Juni 1: INDLELA YOKUPHILA
Juni 2: POWER BLAST
Juni 3: INDLELA YOKUPHILA
Juni 4: KUVALIWE
Juni 5: BASE BUILDER
Juni 6: INDLELA YOKUPHILA
Juni 7: INDLELA YOKUPHILA
Juni 8: UKUKHUTHAZELA UKUKHUTHAZA
Juni 9: INDLELA YOKUPHILA
Juni 10: AMANDLA IBHASTER
Juni 11: INDLELA YOKUPHILA
Juni 12: KUVALIWE
Juni 13: BASE BUILDER
Juni 14: INDLELA YOKUPHILA
Juni 15: AMANDLA BLAST
Juni 16: INDLELA YOKUPHILA
Juni 17: BASE BUILDER
Juni 18: INDLELA YOKUPHILA
Juni 19: AMANDLA IBHASTER
Juni 20: INDLELA YOKUPHILA
Juni 21: VALIWE
Juni 22: UKUKHUTHAZELA ISIKHOKHELO
Juni 23: INDLELA YOKUPHILA
Juni 24: AMANDLA IBHASTER
Juni 25: INDLELA YOKUPHILA
Juni 26: VALIWE
Juni 27: IBASE BUILDER
Juni 28: INDLELA YOKUPHILA
Juni 29: AMANDLA IBHASTER
Juni 30: INDLELA YOKUPHILA
UKhiye WOKUSEBENZA
ISAKHI SEBASE
Namuhla, shisa amakhalori amaningi wenza umsebenzi ozinzile ukuze wakhe isisekelo sokufaneleka kwakho kwe-aerobic. Yenza imizuzu engama-35-45 yokugijima, ukuhamba, ukunyathela noma yiluphi uhlobo lomsebenzi oqhubekayo ku-RPE 5-6 (bona ishadi le-RPE elingezansi). Amakhalori ashisiwe: 300-385**
UKUKHUTHAZELA UKUKHUTHAZA
Namuhla, yenza izinkathi ezinde zomsebenzi wokuqina okukhulu, uthuthukise ikhono lakho lokugcina izinga elinzima kakhulu lokuzivocavoca ukuze ushise amakhalori amaningi ekusebenzeni kwakho ngomzamo ongabonakali kangako. Yenza izikhawu ezimbili zemizuzu eyi-10 ku-RPE 7-8, ehlukaniswe iminithi elingu-1 "lokusebenza" lokuthola kabusha (okusho ukuthi kuseyinselelo) ku-RPE 5-6, ukuze uthole ukujima kwemizuzu engama-21. Amakholori ashisiwe: 270
AMANDLA BLALASTER
Ukugcizelelwa kwale nyanga kungukuthuthukisa amandla akho okuhlala ekusebenzeni kwakho nokunikeza umzimba wakho ophansi umfutho wamandla. Izikhawu ezihlukile zemizuzu emi-2 kuya kwemi-4 ku-RPE 8-9 ngezikhathi zokutakula "ezisebenzayo" zobude obufanayo ku-RPE 5-6 isikhathi esiphelele sokuzivocavoca semizuzu engama-30. Amakholori ashisiwe: 340
INDLELA YOKUPHILA
Namuhla, thola konke ukuzivocavoca kwakho ngendlela yemisebenzi yokuphila. Ngenyanga edlule, uzame izinyathelo eziyi-11,000 ngosuku; kule nyanga, dubula ngezinyathelo eziyi-12,000 ngosuku. Eminye imibono yokuthi kanjani: Geza imoto yakho, uhambe uye ekudleni kwasemini nosebenza nabo, hlela kabusha ifenisha yakho. (Ukuthola eminye imibono, bheka amapulani we-cardio ka-Ephreli noMeyi. *) Ukugcina umkhondo wezinyathelo zakho, sebenzisa i-pedometer noma ugcine ilog yomsebenzi. (Njalo uma wenza imizuzu emi-5 yomsebenzi, zinike iphuzu. Zibekele ukuthola amaphuzu angaba ngu-24 kulogi yakho njalo ngosuku Lwendlela Yokuphila.) Amakhalori ashisiwe: 325
* * Ukulinganiswa kwekhalori kususelwa kowesifazane ongamakhilogremu ayi-140.
Bheka ithuluzi lethu elishisiwe lamaKhalori ukuthola ukuthi uqhuba kanjani ekudleni okunempilo nakuhlelo lokuqina!