Iindlela zokusebenza: Iikhalori ezitshisiweyo ngexesha lokuzilolonga

Umxholo

• Ukuba iikhalori zitshisiwe ngaphezulu kweekhalori ezisetyenzisiweyo, uya kuncipha!
• Indlela yokutshisa iikhalori ezingama-500
• Iikhalori ezitshisiweyo ngeBhayikhi
• Iikhalori ezitshisiweyo kwi-Skating Inline
• Khumbula: ukunciphisa iponti ngeveki, sebenzisa i-500 yeekhalori ezingaphezulu kunezo uzithathileyo. Nantsi indlela yokutshisa iikhalori ezingama-500 ngokuzilolonga.
• IiNdlela zokuzilolonga zeMidlalo yaseBusika:
• Ukuskiya ekwehleni: Iikhalori zitshisiwe ngeyure: 418
• I-Snowboarding: Iikhalori ezitshisiweyo ngexesha lokuzilolonga: 330
• I-snowshoeing: Iikhalori ezitshisiweyo ngeyure: 557
• Ukuskiya ngelizwe elinqamlezileyo: Ukutshiswa kweekhalori ngeyure yokuziqhelanisa neyure: 557
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Ukuba iikhalori zitshisiwe ngaphezulu kweekhalori ezisetyenzisiweyo, uya kuncipha!

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

Indlela yokutshisa iikhalori ezingama-500

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

Iikhalori ezitshisiweyo ngeBhayikhi

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, iikhalori ezitshisiweyo ngeebhayisikile zinokuba zi-835 calories ngeyure.

Iingcebiso Zempilo: 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.

Iingcebiso Zempilo: Umkhweli owomeleleyo uhlala ngaphambili kwaye enze konke ukuguquguquka, ukuqhutywa, ukuqhobosha, kunye nokunyovwa okukhulu; umkhweli webhayisikile obuthathaka ukhwela ngasemva aze akhabe ngamandla ongezelelweyo.

Thatha inqanaba lomgudu ukuya kubungakanani obulinganiselweyo kunye neekhalori ezitshisiweyo ngexesha lokuzilolonga nobabini ziya kuba malunga neekhalori ezingama-500 ngeyure. Siyakuqinisekisa ukuba uyakusithatha isingqisho kwangoko-nokuba ibhayisekile yokugqibela oyikhweleyo ibinesihlalo sebhanana.

Iikhalori ezitshisiweyo kwi-Skating Inline

Ngowasetyhini we-145-pound, iikhalori ezitshiswe kwi-inline skating zingaba malunga neekhalori ezingama-500 ngeyure.

Iingcebiso Zempilo: Ukunyusa ikhalori yakho yokutsha kwii-rollerblade, skate ngokuqhubekekayo ngokusemandleni, ukunciphisa ixesha olichitha ukuntywila. Unokuzama uqeqesho lwexesha. Xa umendo ucacile kwezinye ii-skaters, sprint imizuzu embalwa, ucothe kwisantya sakho esiqhelekileyo ude uzive uphumle, uze utyhale ngamandla kwakhona.

Ngaba unomdla ekufumaneni indlela yokutshisa iikhalori ezingama-500 ngezinye iindlela zokuzilolonga? Funda ngezi ngcebiso zokuba sempilweni! [I-header = Iikhalori ezitshisiweyo ngexesha lokuzilolonga: fumana ukuba ungazitshisa njani iikhalori ezingama-500.]

Khumbula: ukunciphisa iponti ngeveki, sebenzisa i-500 yeekhalori ezingaphezulu kunezo uzithathileyo. Nantsi indlela yokutshisa iikhalori ezingama-500 ngokuzilolonga.

UkuqubhaNokuba uqeqeshela i-triathlon yakho yokuqala okanye utshisiwe koomatshini be-cardio, ukuqubha yeyona nto ilungileyo yokuziqhelanisa nentloko (ukuya kwiikhalori ezingama-700 kutshiswe ngeyure!). Nantsi indlela yokuqalisa:

• Fumana ichibi: 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.
• Gqibezela ifom yakho: Sebenzisa onke amanye amathanga ukwenza uqheliso olwahlukileyo. Bamba ibhodi ekhatywayo ukuze ugxile ekukhatheni, okanye uqubha nge-buoy phakathi kwemilenze yakho ukuze ubambe ukubetha kwakho.
• Yakhe: 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).

Umyinge weekhalori ezitshiswe ngosuku olunye lokuqubha kunokukunceda ulahlekelwe yiponti - okanye ngaphezulu - ngeveki.

IiNdlela zokuzilolonga zeMidlalo yaseBusika:

Ukuskiya ekwehleni: Iikhalori zitshisiwe ngeyure: 418

Iingcebiso malunga nokuqina: Ukuskiya ukwehla ayisiyomthambo ubalaseleyo we-aerobic, ikwakha amandla ngelixa uqinisa iimpundu zakho, i-quadriceps, imisipha, amathole kunye nomongo.

I-Snowboarding: Iikhalori ezitshisiweyo ngexesha lokuzilolonga: 330

Iingcebiso zokuqina komzimba: I-toner yomzimba eyoyikisayo, ikhephu ebhodini lisebenza isiseko sakho, imisipha, ii-quads kunye namathole kunye nezihlunu emaqatheni nasezinyaweni njengoko ujika ukuhambisa ibhodi yakho ezantsi.

I-snowshoeing: Iikhalori ezitshisiweyo ngeyure: 557

Iingcebiso zokufaneleka: Ukuhamba ngeendlela zasebusika kwizihlangu zekhephu, ezisasaza ubunzima bakho ngokulinganayo phezu kwekhephu ukuze ungatshoni, sebenza iimpundu, imisipha, imilenze, amathole, umbindi kunye ne-abs-- inika umthambo othe kratya kunye neekhalori ezitshiswe ngexesha. Ukuzivocavoca kunokuba ungafumana kwiindawo ezininzi ezifudumeleyo zemozulu.

Ukuskiya ngelizwe elinqamlezileyo: Ukutshiswa kweekhalori ngeyure yokuziqhelanisa neyure: 557

Iingcebiso zokufaneleka: Enye yezona zinto zilungileyo zasebusika zokuqeqesha abafundi ukubaleka kunye nabahambi ngebhayisikile, ilizwe eliswelayo (okanye iNordic) ukuskiya kulula ukufunda kunye nomsebenzi obalaseleyo 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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