Izinyathelo ezi-6 ezilula nezisebenzayo zokunciphisa isisindo ngokuhamba ngebhayisikili entabeni
Okuqukethwe
Usebenzise ngokweqile izinjabulo zetafula lakho kancane (kaningi?). Futhi ngokushesha nje lapho izinjabulo sezikhohliwe, izikali zaba zimbi futhi zingenakunqotshwa ukuze zisikhumbuze ngokweqile kwethu kanye nemiphumela yazo!
Ngenhlanhla, kunesixazululo sokuthola umzimba wephupho kanye nokuma kwesihogo: ukuhamba ngebhayisikili entabeni (yeka ukumangala! 😉).
Ngisho noma namuhla ithemba lokuhambisa wonke lawo makhilogremu engeziwe libonakala liyisicefe futhi lingafinyeleleki, uma ubonisa ukubekezela okuncane futhi kancane kancane uvivinya umzimba, maduzane bazohlala izinkumbulo ezingajabulisi.
Pho ukwenza kanjani?
Ukuze ulandelele ukuqhubeka kwakho, ungazihlomisa ngesikali esixhunyiwe.
Isinyathelo 1:
Qala kancane: Thola imvamisa nesivinini esikusebenzela nalapho uzizwa ukhululekile. Asikho isidingo sokugijima isivivinyo sesikhathi seTour de France !!! Futhi ungakhuphukeli esiqongweni seMont Ventoux!
Lokhu kungasho ukuhamba ngezinyawo emigwaqweni yasehlathini noma ngisho netiyela kuqala (yebo, yebo) ukuze umzamo ungadangali noma ukhathale.
Kufanele uhlale isikhathi eside! Imizuzu eyi-100 ngeviki ingumgomo omuhle.
Ukukusiza, ungasebenzisa i-GPS noma uhlelo lokusebenza ku-smartphone yakho olungasebenza njengekhompyutha engaphakathi ukuze urekhode imizamo yakho.
Uma ufuna indlela yokubamba i-smartphone yakho ku-hanger, sizokhuluma ngakho kulesi sihloko.
Isinyathelo sesi-2:
Khulisa kancane isikhathi sokugibela kwakho ibhayisikili lezintaba. Ngokusho kocwaningo lwesayensi, lapho inhloso kuwukwehlisa isisindo, kuphumelela kakhulu ukwandisa ubude besikhathi somsebenzi, kunokuba umfutho 🧐.
Ngakho-ke bekela eceleni imizuzu engaba ngu-150 ngesonto, ukhumbula ukuthi kuba ngcono nakakhulu!
Isinyathelo 3:
Sekuyisikhathi sokuqala ukwandisa umfutho!
Thatha imizila engcono 🚀: imizila yobuchwepheshe eyengeziwe, ukukhuphuka okwengeziwe.
Lokhu kungase kwehlise isivinini sakho, kodwa kwandise umfutho wakho womsebenzi! Kulapho kunzima khona, kodwa kubalulekile ukwaba isikhathi esanele sokuhamba. Umthelela ohlangene wesikhathi nokuqina kuyindlela engcono kakhulu yokushisa ama-calories!
Isinyathelo 4:
Gada inhliziyo yakho ngokulinganisa izinga lokushaya kwenhliziyo yakho: Beka iminwe yakho ekhombayo nephakathi emithanjeni yegazi yesihlakala sakho esiphambene futhi ubale inani lezigqi ozizwayo ngaphezu kwemizuzwana eyi-10. Bese uphinda leyo nombolo ngo-6 ukuze uthole amabhithi ngomzuzu. Ungasebenzisa futhi idivayisi ye-elekthronikhi njengesiqapha ukushaya kwenhliziyo, noma okungcono nakakhulu, iwashi eline-GPS nesiqapheli sokushaya kwenhliziyo.
Ukuze ulahlekelwe isisindo, umzamo kufanele ube phakathi kuka-60% no-75% wesilinganiso sakho esiphezulu senhliziyo. Ngaphezu kwalokho, umzamo awukwazi ukuhlala isikhathi eside ngokwanele, futhi ngezansi - hhayi kakhulu ngokwanele!
Isilinganiso sakho esiphezulu senhliziyo sitholakala ngokususa iminyaka yakho yobudala isuka ku-220.
Isibonelo, endodeni eneminyaka engu-40 ubudala lapho imvamisa yayo enkulu iba amabhithi angu-180 ngomzuzu, amandla afanele okugibela izintaba kufanele abe phakathi kuka-108 no-135 amabhithi ngomzuzu.
Ukulinganisa izinga lokushaya kwenhliziyo kukusiza ukuthi ulawule umzamo ngokusekelwe kumgomo wakho.
Isinyathelo sesi-5:
Ake sikhulume ngamakhalori manje, njengoba lokho kuwumgomo omkhulu! Ngokuvamile, umuntu we-85 kg ushisa ama-kcal angu-650 ngehora elingu-1 lokugibela ibhayisikili entabeni, kuyilapho umuntu we-60 kg eshisa ama-kcal angu-430 kuphela.
Leli inani elilinganiselwe, njengoba lincike ngempela ekushubeni! Ezinye iziqapheli zokushaya kwenhliziyo zibala ukudla kwakho kwekhalori ngokusekelwe esisindweni sakho nezinga lokushaya kwenhliziyo.
Isinyathelo sesi-6:
Yebo, ngeshwa, ukuze ulahlekelwe isisindo, akwanele ukugibela amabhayisikili asezintabeni, uqhubeka nokuzigcwalisa njenge-4 ngaphansi kwesizathu sokuthi ezemidlalo zidinga amandla !!!
Umuntu uvame ukudla kusuka ku-2500 kuya ku-3500 kcal ngosuku 🔥.
Kuyadingeka futhi ukunciphisa ukusetshenziswa kwamandla mayelana ne-500-1000 kcal!
Kodwa ukuhamba ngebhayisikili ezintabeni kuzosiza kakhulu! Isibonelo, uma ushisa ama-calories angu-300 phakathi nokujima kwakho kwe-MTB, udinga kuphela ukunciphisa ukudla kwakho ngamakhalori angu-200 ukuze ufinyelele umgomo wakho wama-500!
Manje sekuyithuba lakho!
Khumbula ukuthi ukuhamba ngebhayisikili entabeni akuvumeli kuphela ukuthi ulahlekelwe isisindo, kodwa futhi ukuqinisa isibalo sakho phakathi nemvelo, kumnandi futhi ngokujabulisayo!
Uma ufuna ukuthola izifundo eduze, sesha injini yesifundo se-UtagawaVTT!
Isithombe: Aurelien Vialatt
