Iiperks zokuhamba zingafakwanga ngexesha lokuzilolonga kwakho

Umxholo

• Ukubaleka okuzinzileyo
• Ixesha lokuSebenza
• Kwiisekethe zamandla
• Uphengululo lwe

Itekhnoloji yakho inokukuxelela ukuba unzima kangakanani, ukhawuleze kangakanani, okanye uya kude kangakanani ngexesha lokuzilolonga ngokuchaneka kwe-sergeant, ngoko kutheni ungake ubile ngaphandle kwayo? Kuba isayensi ithi kukho ixabiso lokubhabha wedwa ngamanye amaxesha kwaye ufunde ukuva ubunzulu bakho kunye namandla oqeqesho. “Sele sazi okuninzi ngemizimba yethu, enkosi kubuchwephesha bokuqina,” utshilo uGreg McMillan, isazi sokuzilolonga kunye nomseki weMcMillan Running coaching online. "Xa uqonda ikhonkco phakathi kwendlela oziva ngayo kunye nendlela owenza ngayo ngaphezulu koko, uya kuhlala ukwazi ukufumana okuninzi emzimbeni wakho." (Ngaba ulikhoboka le-iPhone yakho?)

Ukuqala, ukumamela imiqondiso yomzimba wakho kusemthethweni: Uphando oluvela kwiYunivesithi yaseWisconsin-LaCrosse luqinisekisa ukuba uvavanyo lwentetho yesikolo esidala yigeyiji echanekileyo yomzamo wakho ngexesha le-cardio. Yiya ngesantya apho ungathetha khona kuphela kwizivakalisi ezingacacanga kwaye ukwindawo ephakathi, okanye ama-50 ukuya kuma-65 epesenti yomzamo wakho omkhulu. (Ukuba uyakwazi ukuthetha ngezivakalisi ezipheleleyo, ungaphantsi kwayo; ukuba uphefumla, ungaphezulu kwayo.) Kwakhona, uzibuze ngokulula "Ndiziva njani?" Ungayibonisa ngcono indlela ophendula ngayo kuqeqesho kunendlela yokulinganisa, njengokulinganisa kwentliziyo, ngokutsho kuphononongo lwamva nje lwezifundo Ijenali yaseBritaneAmayeza ezemidlalo. "Ngokuhlalutya ukufunyaniswa kwezifundo ezingama-56 ezibandakanya amanyathelo okuzimela kunye nenjongo, safumanisa ukuba amanyathelo okuzithoba ayengcono ekuboniseni indlela umgijimi ayephendula ngayo uqeqesho," kusho umlobi okhokelayo u-Anna Saw, ocebisa ukubhala indlela ukuzilolonga okwenza ngayo uzive, kunye nezinye izibalo zakho. (Ngaba ubusazi ukuba iiNkqubo zoLuntu eziSimahla azinokudibana nezikhokelo zomsebenzi?

Ukuthinta kwi-subjective-ukuphefumla kwakho kunye nendlela odinwe ngayo izihlunu zakho-kunceda ukuba ulandele inkqubela phambili kwaye ubone ukuba uphi umgangatho, ukuze uyazi ukuba uyityhale nini imida yakho. (Ngakumbi kamva malunga nendlela ezinokuthi ziguqulele kwinzuzo enkulu yokomelela komzimba.)

Ingxaki kukuba, abantu abaninzi baqhelisela kwisimo sokuqhawula, ngokuziphazamisa ngabom ukuze bangayihoyi into engathandekiyo kwaye baxhome de kube sekupheleni kweseshoni, utsho uJo Zimmerman, umfundisi we-kinesiology kwiYunivesithi yaseMaryland. Sonke sinetyala, sityhafisa uluhlu lokudlala ukuze ulibale ukuba imilenze yakho inzima kangakanani ngexesha leseti yesithathu okanye indawo ekubaleka kuyo ixesha elide. Kodwa kunokuba bubukrelekrele ukungena kwilizwe elidibeneyo; Oko kukuthi, enye apho umamela khona umzimba wakho ukuze ube nakho ngakumbi ukugxila kuyo yonke imizamo yakho ekusebenzeni ngokuzilolonga okanye ukuxhasa kancinci ukuba kuyafuneka, utshilo uZimmerman.

Ukungena kwindawo yokudibanisa ubilisa ukuya kuthi ga kwizinto ezimbini, amanqaku kaMcMillan: Ukugcina imeko yenqanaba lomzamo wakho kunye nokuthatha isigqibo malunga nokuba uwachitha njani amandla akho kulolonga. "Akukho manyathelo acokisekileyo anokufikelela kwimigudu esinokuthi siyifumane ngalo naluphi na usuku," utshilo. "Ngoko ukujonga kunye nomzimba wakho kuya kukunceda uvavanye indlela engcono yokuwusasaza."

Ukuziqhelanisa ngakumbi nomzimba wakho ngexesha lokuzilolonga kunye nokuba angakanani amandla anawo kwitanki, uMcMillan ucebisa ukuba uzame ukuzilolonga okungafakwanga kanye ngeveki. Sebenzisa iingcebiso zakhe ezingezantsi ukwenza i-tweak yakho yesiqhelo kwaye uya kwakha ugxininiso olufanelekileyo lokuyibulala naxa sele unentambo ngokupheleleyo. (PS Iselfowuni yakho iyonakalisa ixesha lakho lokuphumla.)

Ukubaleka okuzinzileyo

Bamba isixhobo sakho kwaye unamathele kwindlela eya kuyo ukuze wazi isantya sakho esiqhelekileyo saloo mgama, kwaye uzame ukuwuqhuba ngendlela efanayo okanye ngokukhawuleza. Ngenxa yokuba uziva, iwotshi okanye iGPS ayizukuyalela isantya sakho, kwaye ungavuthela amanqaku akho adlulileyo, utshilo uMcMillan. Cinga ngomgangatho wokubaleka, uyongeza. Gcina intambo ezinzileyo (kwaye usebenzise ezi ngcebiso zili-10 ukuphucula indlela oqhuba ngayo). Kuxhomekeke kubunzulu bakho, ukuphefumla kwakho kufuneka kuqale kwincoko ukuya ekungqineni nasekukhukhumezeni, kodwa akufuneki uzive ngathi awukwazi ukufumana amagama ambalwa. Ukuba ukuphefumla kwakho kuphuma kulawulo okanye isantya sakho siyaphambuka, umzimba wakho ukuxelela ukuba uyabethwa kwaye lixesha lokuba ubuye umva kwisantya sakho kancinci.

Ixesha lokuSebenza

Umoya wakho mawube ngumqeqeshi wakho ngeli xesha lifutshane kodwa ligqabhuka ngamandla. Ngexesha lokutyhala, akufuneki ukwazi ukuthetha ngaphezulu kwegama elinye okanye amabini, kwaye isantya sakho ngokuqinisekileyo siza kuqala ukujija ukuya esiphelweni. (Ukuba ayikwenzi, yiya ngamandla!) Kodwa yiyo ukuchacha Ikhefu elibaluleke kakhulu apha, uMcMillan uyigxininisa, kuba ukufumana ngokukhawuleza kukuvumela ukuba wenze kwinqanaba eliphezulu kuseto olulandelayo. Ukuphefumla kwakho kufuneka kubuyele kwimeko yokuncokola, kodwa hayi kwinqanaba lokukhululeka ngokupheleleyo. Zama uvavanyo lwenqanaba lentliziyo: Cofa kancinci isalathiso sakho kunye neminwe esembindini ngaphakathi kwesihlahla esichaseneyo, ubale ukubetha kwentliziyo oziva kwimizuzwana eli-15, uze uziphindaphinde kane ukuze ufumane ukubetha kwakho ngomzuzu (bpm). Ukufumana okuninzi emzimbeni wakho, ufuna izinga lentliziyo yakho libuyele kwi-120 ukuya kwi-140 bpm ngaphambi kokuba uqale ikhefu lakho elilandelayo, utshilo uMcMillan. Isiphumo? Uyakwazi ukukhaba isantya sakho inotshi, usenza ukuba i-Sprint nganye isete ngokusebenza ngokukuko.

Kwiisekethe zamandla

Ukuba uqhele ukwenza iisekethe zakho ezibotshelelwe kwimonitha yesantya sentliziyo, ukujonga ukuba umoya wakho uvakala njani kunye nezihlunu ezizivayo ziya kukunceda ufumane umqobo wokuqina komzimba wakho, ngoko ke unokuwutyhala. Imisipha yakho kufuneka izive ibandakanyekile kwaye inakho, kwaye ukuphefumla kwakho kufuneka kubuyele kwinqanaba lokwehla ngelixa uphumle phakathi kweeseti. Kodwa ngexesha lokunyusa apho usenza khona uninzi lweempendulo kumzuzu omnye, kuya kufuneka uve ukuphefumla kwakho kunzima kangangokuba ungathetha igama elinye okanye amabini ngexesha, utshilo uMcMillan. Ukuba ifom yakho iqala ukophuka, tsalela kwakhona ubunzima ukuthintela ukwenzakala. (Kwaye uzame ezi ndlela zingaqhelekanga zokwenza uQinisekiso lwaMandla ukuziva ulula.) Ucebisa ukuba usebenzise uvavanyo olunye lokuphinda-phinda: Kwiseti yakho yokugqibela, kuya kufuneka uzive ngathi awunakukwazi ukwenza owokugqibela ukuya kwababini ngeempendulo ezilungileyo . Ukuba unayo ijusi engaphezulu eseleyo kwimisipha yakho, zama enye, umjikelo omfutshane kunye nobunzima obunzima kancinci.

Uphengululo lwe