Hlukanisa Ukuwohloka Kwakho Kokujima Kwasebusika

-Delile

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Ah, intokozo yenkathi yamaholide: isimo sezulu esipholile, imililo ethokomele, imikhosi yomndeni namadili amahle. Kepha, ngakho konke ukujabula kuza nezinselelo ezikhethekile - okhalweni lwethu. "Isikhathi samaholide yisikhathi esimatasa kakhulu, futhi ukuvivinya umzimba ngokuvamile kuyehliswa noma kuqedwe ngokuphelele," kusho uJennifer Schumm, umqeqeshi womuntu siqu oqinisekisiwe nendlela yokuphila kanye nomeluleki wokulawula isisindo waseDenver. "Kodwa-ke, njengoba kudliwa wonke ama-calories, lesi akusona isikhathi sokunciphisa ukuzivocavoca umzimba. Uma kukhona, ukuzivocavoca kufanele kwandiswe futhi kubekwe eqhulwini." Kepha ungalindelwa kanjani ukuthi ungene ekusebenzeni ngaphezu kwakho konke okunye? Qiniseka ukuthi kungenzeka. Nansi indlela yokulondoloza isimo sakho ngesikhathi samaholide -- kungakhathaliseki ukuthi isimo sinjani -- ukuze ukwazi ukushaya phansi ngonyawo (kunokugxusha) woza ngoJan. 1.

Inkinga: Isimo sezulu esibi

Izixazululo: Beka phezulu. Isimo sezulu sasebusika singavimbela ngisho nokuzivocavoca okuzinikele kakhulu. Kodwa ukugqoka ngobuhlakani kwenza ukuthi ukusebenza kuphephe futhi kunethezeke ngokwengeziwe. "Ngokugqoka kahle, ungakha indawo encane yokunethezeka nokuvikelwa emzimbeni wakho," kusho uDavid Musnick, MD, umhleli nombhali wabambisene weConditioning for Outdoor Fitness (The Mountaineers, 1999). Imfihlo ukugqoka izingqimba eziningana ukulawula ukushisa nomswakama, ukuzixebula lapho ufudumala. Isendlalelo esiseduze kakhulu nomzimba wakho kufanele sibe mncane futhi senziwe ngezinto "ezixubekayo", njenge-CoolMax, edonsa umswakama esikhumbeni sakho ukuze uhwamuke phezulu. Isendlalelo sangaphandle kufanele sikuvikele emoyeni, emvuleni noma eqhweni.

: Lungisa ubude besikhathi nendawo. Ukugijima ekuseni ebusika kungathushwa, kepha ukusebenza ngamazinga okushisa aphansi isikhathi eside kakhulu kungadala izinkinga ezahlukahlukene, ikakhulukazi uma unesifo esibi sokujikeleza kwegazi noma isifuba somoya esivusa umzimba, kusho uMusnick. Landela lo mthetho: Uma kubanda noma kumanzi ngaphandle, gcina ukusebenzisa kungaphansi kwemizuzu engama-40; uma kubanda futhi kumanzi, hambisa ukusebenza kwakho endlini.

Inkinga: Isheduli egcwele

Izixazululo: Yiba nomdlandla. Ukunqoba impi ye-bulge ngesikhathi samaholide, kufanele ube nesu. Nakhu okulula: Kuyo yonke inyanga kaDisemba, faka ukuzivocavoca okune ngesonto kumhleli wakho siqu - ngamunye imizuzu engama-30 kuya kwengama-45 ubude besikhathi - bese ubamaka njengokuqokwa "okubaluleke kakhulu". Hlela lezi zinto kusenesikhathi ngangokunokwenzeka; abantu abaningi mancane amathuba okuthi bayeke ukuzivocavoca ekuseni.

- Kugcine kulula. Uma kunezithiyo eziningi ezikhona phakathi kwakho nokuzivivinya kwakho, mancane amathuba okuthi ukwenze, ikakhulukazi ngalesi sikhathi sonyaka. Qalisa ukulungisa manje okuzokwenza kube lula ukujima ukuze ukwenze ngokuhamba kwesikhathi, njengokushintsha ukujima kwejimu uye ekhaya lakho, ukutshala imali kuvidiyo entsha yokuzivivinya noma ukukhetha imisebenzi enganakekeli kancane njengokugijima, ukuhamba ngezinyawo noma ukugibela izintaba.

- Yenza okuningi ngesikhathi esincane. "Ukuqeqeshwa kwesikhawu kusebenza kahle kakhulu isikhathi, ngoba kusha amakhalori amaningi ngesikhathi esifushane," kusho uMinna Lessig, ozinze eMiami, "Health Watch" obambe iqhaza ekuqiniseni impilo ye-CBS 'The Early Show. Ngokushintshanisa ukuqhuma kwe-cardio ephezulu nesezingeni eliphansi, owesifazane ongamakhilogremu angu-145 angashisa ama-calories angama-200-250 ngemizuzu engama-20 nje kuphela. Yiba nobuchule ngokuqeqeshwa kwezikhawu: Yenza lezi zinhlobo zokuzivocavoca umzimba izikhathi ezingaphezu kwezintathu ngesonto, futhi uqiniseke ukuthi uqapha izinga lokushaya kwenhliziyo yakho (bheka ngezansi) ukuze ungadluli futhi uzikhandle.

Inkinga: Ukuhamba

Izixazululo: Thola ukupakisha. Uma uphumela ngaphandle kwedolobha ngamaholide, ukuhlela okuncane kwangaphambi kohambo kungahamba ibanga elide ukugwema amakhilogremu athe xaxa. "Hlanganisa izingubo zokuzivocavoca kanye nemishini efana namabhande wokumelana kanye nevidiyo yokuzivocavoca," kuphakamisa uSchumm. Uma uke wenza umzamo wokuwadonsa, amathuba angcono ukuthi uzowasebenzisa.

- Setha ibha kancane kancane. Ukuzama ukulandela uhlobo lokuvocavoca olweqisayo ngenkathi usohambweni kungahle kungabi ngokoqobo. Ngakho-ke, mane ulwele ukwenza okuningi ngangokunokwenzeka. "Akudingeki ukuthi uzilolonge ngokugcwele ngenkathi usendleleni," kusho uPrinceton, ozinze ku-N.J. u-Ed Hewitt, uhlanganisa umhleli nombhali wamaphephabhuku womhlahlandlela wezokuvakasha ku-inthanethi i- "The Independent Traveler" (Independenttraveler.com). Ngisho neseshini emnene yemizuzu engama-20 izokusiza ugcine izinga lakho lokufaneleka, futhi ungabuyela ohlelweni oluqinile uma ubuyela ekhaya, uyanezela u-Hewitt.

Inkinga: Ukukhathala

Izixazululo: Thatha isinyathelo. Amathuba okuthi uzizwe ukhathala kaningi kule nyanga - kepha kwesinye isikhathi imizimba yethu ayikhathele; izingqondo zethu zimane zisiqinisekise ukuthi zikhona, kusho uKim Mulvihill, MD, intatheli yezokwelapha yeKRON 4 News eSan Francisco. Ngakho-ke, zama lokhu: Uma uzizwa ukhathele kakhulu ukuthi ungakwazi ukuzilolonga, vele uqale ukunyakaza, futhi uvumele umzimba wakho unqume ubude nokuqina. Ungase uthole ukuthi uyakwazi okungaphezu kwalokho obukucabanga.

- Bheka ukushaya kwenhliziyo yakho. Ukuzivocavoca kufanele kukujabulise kunokuba kukukhathaze -- kodwa ukusebenza ngamandla amakhulu kungakubuyisela emuva futhi kukuphuce amandla obuwahlosile. Ukuze wenze lokho, ubuchwepheshe obuncane bungasiza ukuqondisa indlela. "Ukusebenzisa umuthi wokushaya kwenhliziyo ukuzivocavoca ezindaweni ezifanelekile kuzoqinisekisa ukuthi awudluli," kusho uMulvihill. I-American College of Sports Medicine incoma ukuthi, ukuze kwandiswe ukulahlekelwa kwamafutha futhi unciphise ukukhathala, ukuqina kokuzivocavoca kufanele kuhlale ngaphakathi kwebanga elingamaphesenti angama-60-90 wezinga eliphezulu lenhliziyo yakho (MHR). Ukuze ulinganisele i-MHR yakho, vele ukhiphe iminyaka yakho yobudala isuka kwengama-220. Ukulandela lezi ziqondiso kuzokwenza kube lula ukushisa amafutha engeziwe ngaphandle kokusha, okuyi-sine qua non yokugcina umumo wakho -- nengqondo yakho -- ngamaholide.

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