UneMizuzu eli-10? Hamba!

Umxholo

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Ukuthenga, ukusonga izipho, amatheko onokuwatya konke: Ukuba uyazibuza ukuba uza kuyigcina njani inkqubo yakho yokomelela -- kunye nomzimba wakho - ngeli xesha leholide lizayo, sinesisombululo esikhawulezayo. Ukuzilolonga kwethu ngokukhawuleza kwe-cardio-namandla, okwenzelwe ngokukodwa i-SHAPE ngu-Cheré Schoffstall, umphathi womxholo wezemfundo we-National Academy of Sports Medicine e-Calabasas, e-Calif., Yenzelwe ukukhupha iikhalori kunye nokusebenza kwezihlunu ezininzi ngaxeshanye, ukuze ukwazi ngena uphume ejimini ngesiquphe.

Le mithathu yemizuzu eli-10 yokuzilolonga i-aerobic interval yongeza inkqubo yentliziyo, unyamezelo kunye namandla asezantsi- kwaye utshise iikhalori ezongezelelweyo onokuthi uzitye ngeli xesha lonyaka-ngelixa amandla amane eshukuma ipakethe enamandla, umzimba- inqindi lomfanekiso oqingqiweyo. Sebenzisa ishedyuli yethu yeentsuku ezintlanu "yeVeki-ekuKhanyeni" yeengcebiso ezilula zendlela yokudibanisa konke kwaye siqinisekisa ukuba uyakuxhomekeka, womelele kwaye womelele, nokuba ubomi buxakekile kangakanani.

Isicwangciso sokuSebenza ngokukhawuleza

Yenza i-1-3 yale mizuzu ye-10 yeeprogram ze-cardio ubuncinane iintsuku ezi-5 ngeveki kwaye amandla e-4 ahamba ubuncinane ngamaxesha angama-2-3 ngeveki, ngokulandela "iVeki yokuSebenza kwi-Glance" kwizikhokelo ezicacileyo ngakumbi. Senze iingcebiso ngokubandakanya ukusetyenziswa koomatshini, kodwa ukuba awunakho ukufikelela koomatshini, ungawuthatha indawo yawo nawuphi na umsebenzi we-aerobic owuthandayo. Sebenzisa ireyithi yokujonga itshathi (RPE) itshathi (ngasekunene) ukulinganisa inqanaba lakho lokuzilolonga.

Shushubeza Qalisa umsebenzi ngamnye kunye nokufudumala kwemizuzu emi-5 kuyo nayiphi na inxalenye yezixhobo ze-cardio, ezicwangciswe kwizinga eliphantsi (RPE ye-3).

Phola Qeda umsebenzi ngamnye ngemizuzu emi-5 yokuhamba okanye ukucima iitreadmill, emva koko wolule onke amaqela akho amakhulu emisipha, ubambe ukolula ngalunye kwimizuzwana engama-30 ngaphandle kokubetha.

Inkqubo yokuqala Ukuba umtsha ukuzilolonga, qala ngokwenza intsuku 1, 2 kunye ne3 ngeveki kwiiveki ezi-2 zokuqala. Emva koko, ngokuthe ngcembe yongeza iintsuku ze-4 kunye ne-5.

Inkqubo ekwinqanaba eliphezulu Ukuba ubusebenzisa ubuncinci iinyanga ezi-6 kwaye ufuna umceli mngeni, khetha 1 yeentsuku ezi-5 ezidweliswe kwishedyuli kwaye uyenze okwesibini kwiveki enye kwiintsuku ezi-6 zizonke.

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