Ukuqhuma iiKhalori Ukwenza imisebenzi yakho oyithandayo

Umxholo

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Ukuba uchitha iikhalori ezingaphezulu kwama-500 kunokuba uchitha yonke imihla, uya kulahla iponti ngeveki. Akukho mbuyekezo imbi kutyalo mali lwakho. Nali ixesha eliza kuthatha, ukwenza imisebenzi oyithandayo, ukubetha inombolo yomlingo.

Ixesha lomsebenzi ukutshisa 500 calories*

Igalufa 1 iyure, imizuzu engama-45

Ukuhamba-hamba (4.5 mph) 1 iyure, imizuzu eli-10

Ii-aerobics ezinempembelelo ephezulu iyure e-1, imizuzu emi-5

Ukubheqa imizuzu engama-55

Intambo yokutsiba imizuzu engama-45

Ukubaleka (6 mph) imizuzu engama-45

Ukuhamba ngebhayisikile kweqela imizuzu engama-45

Ukunyuka kwamatye imizuzu engama-40

Umdlalo wamanqindi imizuzu engama-40

Umqeqeshi we-elliptical imizuzu engama-40

Ukukhwela ibhayisekile

Kumfazi we-145-pound, ibhayisekile ngesantya esifanelekileyo se-12 ukuya kwi-14-mph itshisa malunga neekhalori ezingama-560 ngeyure. Kodwa ukuba unyusa amandla ukuya kwi-16 mph, ukuhamba ngebhayisikile kungatshisa uninzi lwee-calories ezingama-835 kwiyure. Zama ukukroba kunonxweme. Ungafuna kwakhona ukuzama uqeqesho lwekhefu. Xa indlela yebhayisekile icacile kwabanye abakhweli beebhayisikile, khawukhawuleze imizuzwana embalwa, chu kancinci ukuya kwinqanaba lakho eliqhelekileyo ude uzive uphumle, emva koko utyhale nzima kwakhona.

Ukuba uthanda ukuzilolonga neqabane, ukuhamba ngebhayisekile kungayindlela eya kuyo. Ngokungafaniyo neminye imisebenzi (efana nokubaleka) apho amanqanaba amabini ahlukeneyo anokucothisa umntu omnye, ukuphinda-phinda ibhayisekile yimpepho. Umkhweli owomeleleyo uhlala ngaphambili kwaye enze konke ukuguquguquka, ukuqhutywa, ukuqhobosha, kunye nokunyovwa okukhulu; umkhweli webhayisikile obuthathaka ukhwela ngasemva aze akhabe ngamandla ongezelelweyo. Thatha inqanaba lomzamo ukuya kubungakanani obulinganiselweyo kwaye nobabini niyakutshisa malunga neekhalori ezingama-500 ngeyure. Siyakuqinisekisa ukuba uyakusithatha isingqisho kwangoko-nokuba ibhayisekile yokugqibela oyikhweleyo ibinesihlalo sebhanana.

Umkhenkce osezantsi

Umfazi onama-145 eepawundi, i-inline skating iyatshisa malunga neekhalori ezingama-500 ngeyure. Ukonyusa ikhalori yakho ukutshisa kwi-Rollerblades, tyibiliza ngokuqhubekayo kangangoko, unciphisa ixesha olichitha ukubhabha. Unokuzama uqeqesho lwexesha. Xa umendo ucacile kwezinye ii-skaters, sprint imizuzu embalwa, ucothe kwisantya sakho esiqhelekileyo ude uzive uphumle, uze utyhale ngamandla kwakhona.

Ukuqubha

Nokuba uqeqeshela i-triathlon yakho yokuqala okanye utshise oomatshini be-cardio, ukuqubha yeyona nto ilungileyo yokuzilolonga entloko (kwaye itshisa iikhalori ezingama-700 ngeyure!). Nantsi indlela yokuqalisa:

Fumana iphuli Zama iziko loluntu, i-YMCA, iklabhu yezempilo, okanye kwikholeji yasekuhlaleni. Uninzi lunika amaxesha eveki xa umntu edada.

Qala kancinci Yenza imijikelo emibini epheleleyo (umva naphambili ilingana nenye), nqumama ukuze ubambe umoya wakho, kwaye uphinde kathathu. Zama ukuziqhelanisa kabini okanye kathathu ngeveki.

Igqibelele ifom yakho Sebenzisa onke amanye amathanga ukwenza umngxunya owahlukileyo: Bamba ibhola ekhatywayo ukuze ugxile ekukhabiseni, okanye uqubha nge-buoy phakathi kwemilenze yakho ukuze ubambe ukubetha kwakho.

Yakha Xa ukudada iiyadi ezingama-300 ziziva zilula, wandise umgama uwonke ukuya kuthi ga kwiipesenti ezili-10 ngeveki. Joyina iqela leenkosi kwisikhokelo esakhelwe ngaphakathi kunye nenkuthazo (fumana enye ku-usms.org).

Ukutyibilika ezantsi

Ukutsha kweekhalori ngeyure: 418

Ukomelela: Ukutyibiliza ezantsi ezantsi ayisingomthambo we-aerobic ogqwesileyo kuphela, ukwakha amandla ngelixa usomeleza iimpundu zakho, ii-quadriceps, i-hamstrings, amathole kunye nombindi.

I-Snowboarding

Ukutshiswa kweekhalori ngeyure: 330

Into efanelekileyo: Umzimba owoyikisayo we-toner, ukukhwela ikhephu kusebenza isiseko sakho, imisipha, ii-quads kunye namathole kunye nezihlunu emaqatheni nasezinyaweni njengoko ujika ukuze ulawule ibhodi yakho ezantsi.

Ukubetha iqhwa

Ukutshiswa kweekhalori ngeyure: 557

Into yokuqina: Ukuhamba kwiindlela zasebusika kwiziqhwa ezinekhephu, ezisasaza ubunzima bakho ngokulinganayo phezu kwekhephu ukuze ungatshoni, usebenza ngeempundu, imisipha, i-quadriceps, amathole, isiseko kunye ne-abs yokubonelela ngokuzilolonga okukhulu kunye nokutsha kweekhalori. kunokuba ungahamba kwiindawo ezininzi zemozulu eshushu.

Ukuskiya kwilizwe elinqamlezileyo

Ukutshiswa kweekhalori ngeyure: 557

I-Fitness factor: Enye yezona zinto zihamba phambili ebusika zoqeqesho lokuwela iimbaleki kunye nabakhweli beebhayisikile, ukutyibiliza kwilizwe lonke (okanye iNordic) kulula ukuyifunda kunye nomsebenzi ogqwesileyo wentliziyo. Iitoni ezinqeni, i-quads, i-hamstrings, amathole, isifuba, i-lats, amagxa, i-biceps, i-triceps kunye ne-abs.

Uqikelelo lweekhalori lusekwe kumfazi ophawulwe ziiponti ezili-145.

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