Izindlela Zokujima: Amakhalori Ashiswe Ngesikhathi Sokuzivocavoca

-Delile

• Uma ama-calories ashisiwe edlula ama-calories adliwe, uzolahlekelwa isisindo!
• Ungawashisa kanjani ama-calories angu-500*
• Amakholori Ashisiwe Ukuhamba Ngebhayisikili
• Amakhalori Ashiswe I-Inline Skating
• Khumbula: ukulahla iphawundi ngesonto, sebenzisa ama-calories angaphezulu kuka-500 kunalawo owathathile. Nakhu ukuthi ungashisa kanjani ama-calories angu-500 ngemizila yokusebenza.
• Imizila Yokuzivocavoca Ngezemidlalo Yasebusika:
• Ukushushuluza ekwehleni: Amakholori ashisiwe ngehora: 418
• I-Snowboarding: Amakholori ashisiwe ngesikhathi sokuzivocavoca: 330
• I-snowshoeing: Amakholori ashisiwe ngehora: 557
• I-Cross-country skiing: Ukushiswa kwekhalori ngohlelo lokujima lwehora lonke: 557
• Buyekeza kwe-

Uma ama-calories ashisiwe edlula ama-calories adliwe, uzolahlekelwa isisindo!

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

Ungawashisa kanjani ama-calories 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

Amakholori Ashisiwe 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, ama-calories ashise ukuhamba ngebhayisikili angaba ngama-calories angama-835 ngehora.

Amathiphu Wokuqina: 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.

Amathiphu Wokuqina: Umgibeli onamandla uhlala phambili futhi wenza konke ukushenxa, ukuqondisa, ukubopha amabhuleki nokushova okusindayo; umgibeli webhayisikili obuthakathaka ugibela emuva futhi ukhahlela ngamandla athe xaxa.

Thatha ileveli yomzamo uye kumandla amaphakathi futhi isilinganiso samakholori ashiswe ngesikhathi sokuzivocavoca kini nobabili sizoba ngamakhalori angu-500 ngehora. Siyaqinisekisa ukuthi uzosizwa isigqi khona manjalo--ngisho noma ibhayisikili lokugcina oligibele linesihlalo sikabhanana.

Amakhalori Ashiswe I-Inline Skating

Owesifazane ongamakhilogremu angu-145, ama-calories ashise ukushushuluza emgqeni angaba cishe ama-calories angama-500 ngehora.

Amathiphu Wokuqina: Ukuze uthuthukise ukushiswa kwekhalori kuma-rollerblade, 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.

Unentshisekelo yokuthola ukuthi uwashisa kanjani ama-calories angu-500 ngezinye izindlela zokujima? Qhubeka ufunde ukuze uthole amanye amathiphu okufaneleka![isihloko = Amakhalori ashiswe ngesikhathi sokujima: thola ukuthi uwashisa kanjani amakholori angu-500.]

Khumbula: ukulahla iphawundi ngesonto, sebenzisa ama-calories angaphezulu kuka-500 kunalawo owathathile. Nakhu ukuthi ungashisa kanjani ama-calories angu-500 ngemizila yokusebenza.

Ukubhukuda: Noma ngabe uqeqeshela i-triathlon yakho yokuqala noma ushiswe yimishini ye-cardio, ukubhukuda kuyindlela enhle yokuzivocavoca ekhanda (kuya kuma-calories ayi-700 kushiswe 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 okuncane: Yenza imizuliswano emibili egcwele (emuva naphambili ilingana nokukodwa), yima kancane ukuze ubambe umoya wakho, bese uphinda kathathu. Zama ukuprakthiza kabili noma kathathu ngesonto.
• Yenza ifomu lakho liphelele: Sebenzisa yonke enye imilenze ukwenza i-drill ehlukile. Bamba i-kickboard ukuze ugxile ekukhahleleni kwakho, noma ubhukude nge-buoy phakathi kwemilenze yakho ukuze usebenze ekushayeni kwakho.
• 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).

Amakholori ajwayelekile ashe ngosuku olulodwa lokubhukuda angakusiza ukuthi ulahlekelwe iphawundi - noma ngaphezulu - ngesonto.

Imizila Yokuzivocavoca Ngezemidlalo Yasebusika:

Ukushushuluza ekwehleni: Amakholori ashisiwe ngehora: 418

Amathiphu okufaneleka: Ukushushuluza ekwehleni akukona nje kuphela ukuvivinya umzimba okuhle kakhulu, kuphinde kwakha ukuqina ngenkathi uqinisa izinqe, ama-quadriceps, amanyonga, amathole kanye nomgogodla.

I-Snowboarding: Amakholori ashisiwe ngesikhathi sokuzivocavoca: 330

Amathiphu wokuqina komzimba: I-toner ephelele yomzimba wonke, i-snowboarding isebenza ingaphakathi lakho, imisipha, ama-quads namathole kanye nemisipha emaqakaleni nasezinyaweni zakho njengoba uphendukezela ukuhambisa ibhodi lakho ekwehleni.

I-snowshoeing: Amakholori ashisiwe ngehora: 557

Amathiphu okuqina: Ukuhamba ezindleleni zasebusika ngezicathulo zeqhwa, okusabalalisa isisindo sakho ngokulinganayo phezu kweqhwa ukuze ungacwilisi, kusebenza izinqe, imisipha, i-quadriceps, amathole, i-core kanye ne-abs - kunikezela ukuzivocavoca okukhulu kakhulu namakhalori ashisiwe ngesikhathi ukuzivocavoca umzimba kunalokho ongakuthola ezinyukweni eziningi zesimo sezulu esifudumele.

I-Cross-country skiing: Ukushiswa kwekhalori ngohlelo lokujima lwehora lonke: 557

Amathiphu wokufaneleka: 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.

Buyekeza kwe-