Kwaye eyona mizila yeFitness inkulu ngo-2016 iya kuba...

Umxholo

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Qalisa ukulungiselela izigqibo zakho zoNyaka oMtsha: I-American College yezeMidlalo yezeMidlalo (i-ACSM) ibhengeze uqikelelo lwayo lonyaka lokuqina komzimba kwaye, okokuqala ngqa, ubuchwephesha bokwenza umthambo bathi itekhnoloji enxitywayo iya kuba yeyona nto iphambili ku-2016. Sitsho ukuba sothuswe ziindaba, jonga ukuba ingakanani Ubume Abasebenzi bayabathanda abo balandelela umzimba wabo!)

Iziphumo zophando, ezipapashwe namhlanje kwi Ijenali yezeMpilo kunye neFitness ye-ACSM, bonisa ukuba i-tech enxibekayo igqithise imisebenzi efana nokuqeqeshwa kobunzima bomzimba (inombolo enye ngo-2015) kunye ne-HIIT (inombolo ye-1 ngo-2014) ukubanga indawo ephezulu.

"Izixhobo zeTechnology ngoku ziphambili kubomi bethu bemihla ngemihla kwaye zitshintshile indlela esiceba ngayo nokulawula ukusebenza kwethu, utshilo umbhali ofundayo uWalter R. Thompson, Ph.D. "Izixhobo ezinxitywayo zikwabonelela ngempendulo ekhawulezileyo enokwenza umntu onxibayo alazi ngakumbi inqanaba lomsebenzi wabo kwaye anokukhuthaza umsebenzisi ukuba afezekise iinjongo zabo zomzimba." (Kwaye, kukho ezi 5 zeNdlela eziPholileyo zokuSebenzisa isiQinisekiso sakho soBuchule ukuba awukacingi ngaso.)

Ngaphandle kokongezwa kwetekhnoloji enxibayo, uqikelelo lwe-ACSM (ngoku ikunyaka wayo weshumi) zifana ncam noluhlu luka-2015-olunengqiqo kuba zilandela umkhondo abalindele ukunamathela kuwo okomzuzwana. Nangona kunjalo, izihloko ezibini ezongezelelweyo zavela kwi-20 ephezulu: ukuguquguquka kunye nokuhamba kwee-roller, kunye ne-smart phone exercise apps. (Ezi zinto zimbini sihamba ngazo ngokuqinisekileyo ebhodini nge. Jonga iindawo ezi-5 ezishushu zokukhupha phambi kwayo yonke i-Workout.)

Uphando lwagqitywa ngaphezulu kwe-2,800 yezempilo kunye neengcali zomzimba kwihlabathi liphela abathi banikwa iindlela ezinokubakho ezingama-40 njengokhetho. Nalu uluhlu olupheleleyo lweendlela ezili-10 zokuqina komzimba ngo-2016.

1. Itekhnoloji yokunxiba. Mhlawumbi awudingi kuvavanyo ukukuxelela ukuba ii-tracker zomzimba, iiwotshi ezifanelekileyo, ukubek'esweni kwentliziyo, kunye nezixhobo zokulandela umkhondo weGPS ezivela kwiimpawu ezinje ngeJawbone, Fitbit, Apple Watch, Garmin, nokunye, ziya kuqhubeka ukuba nkulu ngo-2016. , nangona kunjalo, ingaphezulu kokubala amanyathelo. Funda ukuba iTekhnoloji eNtsha enxibekayo ingayitshintsha njani iTracker yeFITness yakho yakudala kwaye ujonge ezi mpahla zokuzilolonga ziphindwe kabini njengeTekhnoloji enxibekayo.

2. Uqeqesho lomzimbaAyisiyomfihlo ukuba singabalandeli boqeqesho lomzimba-ukusetyenziswa kwezixhobo ezincinci kuyenza ukuba ibe yinto elula kwaye efikelelekayo yokwenza-naphi na apho ulolonga khona. Kwaye akuphelelanga nje ekutyhaleni kunye nokutsalwa-ubeka imithambo entsha kwimithambo yomzimba ngalo msebenzi: UQeqesho lweSekethe Luya kwiSikolo esiDala sokutshiswa nguMzimba wonke.

3.Uqeqesho lwexesha eliphakamileyo (HIIT). I-HIIT ichaza nawuphi na umthambo otshintshanayo phakathi kokugqabhuka okukhulu komsebenzi kunye namaxesha amiselweyo omsebenzi onganeno kakhulu okanye ukuphumla ngokupheleleyo, kwaye wonke umthambo unokuqhutywa yimizuzu engama-30 okanye ngaphantsi-inye yeenzuzo zayo ezininzi! (Zama oku kusebenza kwe-HIIT ukuba iithoni ngeSekhondi ezingama-30.)

4. Uqeqesho lwamandla. Ngokuqinisekileyo, uya kwakha isihlunu, kodwa uya kutshisa amafutha amaninzi omzimba, utshise iikhalori ezininzi, kwaye ukhusele impilo yakho yamathambo kunye nobunzima bezihlunu, wenze uqeqesho lwamandla lube yinxalenye eyimfuneko nayiphi na inkqubo yokuzilolonga. (Ezi ziqendu zoqeqesho lwamandla yi-Perfect Total-Body Workout yezibini.)

5. Abaqeqeshiweyo nabanamava okuba sempilweni. Kulo nyaka, sikubonile ukunyuka komqeqeshi oqeqeshelwa ubuqu, egxininisa ukubaluleka kokuqinisekiswa kwempilo yesizwe kunye neziqinisekiso kunanini na ngaphambili.

6. Uqeqesho lomntu. Nokuba ujonge ukufunda ngeentambo okanye ukufikelela kwinjongo entsha yokomelela komzimba, abaqeqeshi bakho bayindlela elungileyo yokufumana elona xesha lakho lokuzilolonga. (Fumana iNtsomi yoku-1 malunga nokuba ngumqeqeshi wobuqu.)

7. Ukusebenza komzimba. Ngokusekwe kwimbono yokuba ukuzilolonga esikwenzayo kufuneka silingise kwaye sixhase imisebenzi yobomi bemihla ngemihla, njengokugoba phantsi, ukuchola izinto phezulu, ukunyuka ngezitepsi, kunye nokutsala okanye ukutyhala iingcango ezivulekileyo, le 'ndlela' iyavakala. (Le Mithambo yokuSebenza yoQeqesho oluSebenzayo inokukunceda ukuba uqalise.)

8. Iinkqubo zempilo yabantu abadala abadala. Uphononongo lubonisa ukuba emva kwe-40, siqala ukulahlekelwa ubunzima be-muscle kunye namandla, ngoko ke iinkqubo zokuzilolonga ezigcina abantu abadala besempilweni kwaye bekhuthele zibalulekile. Siyavuya ukubona ukuba iingcali zempilo kunye nezomzimba zizakuqhubeka nokugxila ekudaleni iinkqubo zokuzilolonga ezilungele iminyaka yobudala kunye nezikhuselekileyo ngo-2016.

9. Ukuzilolonga kunye nokunciphisa umzimba. Oku kunokubonakala ngathi ayisiyiyo imeko ngokuthetha, kodwa ukongeza kwimithambo, isondlo siyaqhubeka ukuba yinto ephambili yeenkqubo zokunciphisa umzimba. (Yintoni ebhetele ekulahlekeni kobunzima: Ukutya okanye ukuQeqesha?)

10. Yoga. Ngokuphindaphindeka okutsha njengeyoga enamafutha kunye neyoga enetyiwa ephuma ngento ebonakala ngathi yeyomzuzu, iyoga ithandwa kakhulu kunakuqala. Nangona iwile amabala ambalwa kuluhlu lwalo nyaka, ayimangalisi into yokuba umsebenzi-oquka i-Power Yoga, iYogalates, iBikram, iAshtanga, iVinyasa, iKripalu, iAnurara, iKundalini, iSivananda, kunye nabanye-ihlala kwi-10 ehamba phambili ye-2016. (Zama eziPosi zili-14 zokuhlaziya indlela yakho yeVinyasa!)

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