Ubuninzi be-cardio

Umxholo

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Ukuba ubulandela inkqubo yethu ye-cardio kwezi nyanga zimbini zidlulileyo, sele ubambe izitshixo zokutshisa iikhalori ezingakumbi ngomzamo omncinci. Kwinqanaba lika-Epreli nangoMeyi lale nkqubo yenkqubela phambili eyilwe nguTom Wells, i-PED, iFASCM, wakha isiseko se-aerobic esitshisa amafutha kwaye wandise amandla akho emithambo yentliziyo kunye namandla (kwaye ke, amandla akho okwehla kweekhalori) ngezicwangciso zethu ezizodwa zokuzilolonga. Uye wawuphakamisa umsebenzi wakho we-aerobic ngokwanda okulula kwimisebenzi yemihla ngemihla oyenzayo-ukutshisa malunga ne-850 yeekhalori ezongezelelweyo veki nganye ngaphandle kokusebenza.

Kule nyanga, uza kwenza olunye utshintsho olufihlakeleyo kwinkqubo yakho yokuzilolonga ukuvelisa iziphumo ezinkulu, ugxile kukonyusa amandla kunye namandla asezantsi omzimba wekhalori ephezulu nangakumbi. Uyakuhlala usonyusa ezo zenzo zobomi bemihla ngemihla, ubuyisela intshukumo ethe yabiwa kuwe ixesha elilula le-imeyile, idrive-through kunye nezitya zokuhlamba izitya. Yityhala lakho lokugqibela le-cardio, ke yiya kwinyanga enye yokuqhushumba amandla, ukonyusa amandla, ukutshisa okuninzi kweekhalori.

ISICWANGCISO

Ingaba isebenza kanjani

Njengakwinyanga ezimbini ezidlulileyo, uya kwenza iintlobo ezintathu zokuzilolonga kule nkqubo, eguqulelwe kwisicwangciso esiqhubekayo "soqeqesho lweenkqubo" esaphuhliswa yisazi sokuzilolonga uJack Daniels, Ph.D. Isicwangciso sichazwe kwiKhalenda yeCardio kunye neKhowudi yokuSebenza kula maphepha alandelayo. (Qaphela: Ukuba uphose iinyanga ezimbini ezidlulileyo, nceda ugqibezele ezi zicwangciso zimbini ngaphambi kokuqhubela phambili kule. lungisa ubungakanani). Uya kuba usuku olunye uyeke iveki nganye, kunye neNdlela yokuphila (S) apho uya kutshisa iikhalori ngemisebenzi yemihla ngemihla.

Shushubeza

Qalisa ukuzilolonga ngemizuzu emi-5 ukuya kweli-10 yomsebenzi we-cardio olula, njengokulula, ukuhamba ngokukhawuleza.

Phola

Qiniseka ukuba ugqibe konke ukuzilolonga ngeseshini eyoluliweyo. Yolula onke amaqela akho amakhulu emisipha, ubambe ukolula ngalunye kwimizuzwana eyi-15-30 ngaphandle kokugxumeka.

Izinketho zokuqala

Ukuba unengxaki yokwenza ixesha lokuqina okuphezulu kwiintsuku zokunyamezela kunye neentsuku zePower Blaster, yehlisa i-RPE (jonga itshathi engezantsi) kuloluyahlu ngalunye ngenqaku elinye; ukunciphisa ubude bezithuba zomsebenzi; okanye, nyusa ubude bezithuba eziseleyo.

Inketho ephezulu

Yongeza ithuba elinye okanye amabini ngaphezulu ekusebenzeni kwakho kwi-Power Blaster, ukwenza imizuzu emi-2-4 kwi-RPE 8-9 kunye nenani elilinganayo lemizuzu kwi-RPE 5-6.

Amandla

Yenza iiseshini zamandla omzimba opheleleyo ngeveki kwiintsuku ezimbini zeentsuku ozenzayo zomzimba wakho, njengoko kuchaziwe kwi "Supersculpt Umzimba Wakho." Yongeza i-INLINE LINK KULOKU

INGXELO YOKUZIPHATHA NGOKUQONDA (RPE)

Sebenzisa isikali se-RPE ukuqikelela ubunzulu beseshoni yakho yokuzilolonga. Nantsi indlela amanqanaba amane achazwa ngayo.

RPE 3-4 Kulula ukumodareyitha; Kuya kufuneka ukwazi ukugcina eli nqanaba kwaye uqhubeke nencoko ngomzamo omncinci.

I-RPE 5-6 ngokuPhakathi; ungagcina eli nqanaba kwaye ube nencoko ngomzamo othile.

RPE 7-8 Ubunzima; ukugcina eli nqanaba kunye nokuncokola kufuna umgudu.

RPE 8-9 Umzamo wencopho; awuyi kukwazi ukugcina eli nqanaba ngaphezu kwemizuzu emi-3-4; Indawo engathethiyo.

IKHALENDA YEKHARIDIYO

Nge-1 kaJuni: INDLELA YOKUPHILA

Nge-2 ka-Juni: IBHODI YAMANDLA

NgoJuni 3: INDLELA YOKUPHILA

Nge-4 kaJuni: UCINYE

NgoJuni 5: ISISEKO UMAkhi

NgoJuni 6: INDLELA YOKUPHILA

Nge-7 kaJuni: INDLELA YOKUPHILA

Nge-8 kaJuni: UKUNYAMEZELA IBOSTER

NgoJuni 9: INDLELA YOKUPHILA

Nge-10 kaJuni: AMANDLA EBLASTER

Nge-11 kaJuni: INDLELA YOKUPHILA

Nge-12 kaJuni: UKUSETYENZISWA

NgoJuni 13: ISISEKO UMAkhi

Nge-14 kaJuni: INDLELA YOKUPHILA

Nge-15 kaJuni: AMANDLA EBLASTER

Nge-16 kaJuni: INDLELA YOKUPHILA

Nge-17 kaJuni: ISAKHIWO SEBASE

Nge-18 kaJuni: INDLELA YOKUPHILA

Nge-19 kaJuni: IBHODI YAMANDLA

Nge-20 kaJuni: INDLELA YOKUPHILA

NgoJuni 21: OFF

Nge-22 kaJuni: INKXASO YOKUNYAMEZELA

NgoJuni 23: INDLELA YOKUPHILA

Nge-24 kaJuni: AMANDLA EBLASTER

NgoJuni 25: INDLELA YOKUPHILA

Nge-26 kaJuni: UCINYE

Ngomhla wama-27 kweyeSilimela: UMAKHI ESISEKO

Nge-28 kaJuni: INDLELA YOKUPHILA

NgoJuni 29: AMANDLA BLAST

Nge-30 kaJuni: INDLELA YOKUPHILA

ISIHLOKO SOKUSEBENZA

UMSEBENZI WESISEKO

Namhlanje, utshise iikhalori ezininzi ukwenza umsebenzi ozinzileyo-wokwakha isiseko sempilo yomzimba. Yenza i-35-45 imizuzu yokusebenza, ukuhamba, ukunyathela okanye naluphi na uhlobo lomsebenzi oqhubekayo kwi-RPE 5-6 (jonga itshathi ye-RPE apha ngezantsi). Iikhalori zitshisiwe: 300-385 * *

UKUNYAMEZELA UKUKHUTHAZA

Namhlanje, yenza amaxesha amade omsebenzi onzima kakhulu, uphucula amandla akho okugcina inqanaba elinzima lokuzilolonga ukuze ukwazi ukutshisa iikhalori ezininzi ekusebenzeni kwakho ngomzamo obonakalayo. Yenza amaxesha amabini emizuzu eyi-10 kwi-RPE 7-8, ehlulwe ngumzuzu we-1 wokubuyisela "ukusebenza" (okuthetha ukuba kusengumngeni) kwi-RPE 5-6, kwimizuzu engama-21 yokuzivocavoca. Iikhalori ezitshisiweyo: 270

AMANDLA IBLASTER

Ugxininiso lwale nyanga kukuphucula amandla akho okuhlala ekusebenzeni kwakho kunye nokunika umzimba wakho ophantsi ukomeleza amandla. Ukutshintshwa kwemizuzu emi-2 ukuya kwe-4 kwi-RPE 8-9 kunye namaxesha okubuyisela "okusebenza" obude obufanayo kwi-RPE 5-6 ngexesha lokuzilolonga elipheleleyo lemizuzu engama-30. Iikhalori zitshisiwe: 340

INDLELA YOKUPHILA

Namhlanje, yenza konke ukuzilolonga ngendlela yokuphila. Kwinyanga ephelileyo, uzame amanyathelo ayi-11,000 ngosuku; kule nyanga, dubula amanyathelo angama-12,000 ngosuku. Ezinye iimbono zendlela: Hlamba imoto yakho, hamba ukuya kwisidlo sasemini kunye nabantu osebenza nabo, lungisa kwakhona ifanitshala yakho. (Ukufumana ezinye iimbono, jonga uAprili noMeyi's cardio plans.*) Ukuze ugcine umkhondo wamanyathelo akho, sebenzisa i-pedometer okanye ugcine ingxelo yomsebenzi. (Ngalo lonke ixesha usenza imizuzu emi-5 yomsebenzi, zinike inqaku. Injongo yokufumana amanqaku angama-24 kuluhlu lwakho lwendlela yokuphila yonke imihla.) Iikhalori ezitshisiweyo: 325

Uqikelelo lweekhalori lusekwe kumfazi onobunzima obuyi-140.

Jonga izixhobo zethu ezitshisiweyo zeKhalori ukufumanisa ukuba uqhuba njani kwindlela yakho yokutya esempilweni kunye nesicwangciso somzimba!

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