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Ukuhamba ngesisindo sebhayisikili - umhlahlandlela wokugcina

Mangaki amamayela okufanele ngihambe ngawo ngebhayisikili ngosuku ukunciphisa umzimba?

Lokho kusho, ayikho inombolo yemilingo ye-Izinkulungwane. Umuntu onesisindo esingu-130 lbs ushisa ama-calories angama-36 ngakunyeimayelalapho uhamba ngebhayisikili ngokulinganisela cishe ku-12Izinkulungwanengehora. Umuntu osindayo uzokwenzaukushaOkuningi. Ukuze ngempumeleloukuncipha emsimbeningokuhamba ngebhayisikili, udinga ukugxila kakhulu ekuqineni kokuhamba hhayi inombolo yeIzinkulungwane.





Uma ufuna ukunciphisa umzimba, okumele ukwenze ukushisa ama-calories amaningi bese uwadla njalo, futhi ungakwenza lokho ngokushintsha indlela odla ngayo nokuvivinya umzimba ngokwengeziwe, futhi uma unokuzivocavoca umzimba umbuzo uthi, yimuphi umdlalo omuhle kakhulu ukushisa lawo makhalori ngokweqile. Sesiqhathanise umehluko phakathi kokubhukuda nokugijima nokuhlolwa okunamandla futhi manje besifuna ukubheka umehluko phakathi kokuhamba ngebhayisikili nokugijima ukuze sikwazi ukusetha izinto kancane njengokuya ebhodini le-physiology lapha ekugezeni kwethimba futhi thina ' Ngizofaka isayensi namuhla. Sikhethe ukuhamba ngebhayisikili nokugijima ngoba yomibili le yimisebenzi esemhlabeni ukuze sikwazi ukuthola okwengeziwe ngokwesayensi ngezibalo zethu, kepha futhi ngoba zombili zisetshenziswa kabanzi ukukusiza wehlise isisindo, yebo nangaphambilini Ngokuqhathanisa isibalo sekhalori ngokwethu besicabanga ukuthi kufanelekile ukuhlola out the vo Ubuhle nobubi bomdlalo ngamunye.

Ukugijima ngakho-ke kuthwala isisindo kuyasiza nge-osteoporosis ngokucindezela amathambo namalunga ngakolunye uhlangothi, amalunga ethu awacindezelekile kangako ngakho-ke athambekele kakhulu ekulimaleni, ukugijima kudinga imishini emincane futhi kungenziwa cishe noma yikuphi, kepha ukuhamba ngebhayisikili kudinga ibhayisikili futhi ikhithi ethe xaxa, yize iningi lamajimu linamabhayisikili e-spin yasendlini ngakho-ke kunezinye izindlela futhi, zombili ezemidlalo zingaba nobungane, yize ukuhamba ngebhayisikili cishe kungaphezudlwana njengoba kungenziwa ngamandla aphansi kancane, manje ungahamba isikhathi eside kusuka ephuzwini lokugcina Ukugibela ibhayisikili njengoba lingakhathazeki kakhulu Sinqume ukusebenzisa amakhalori njengesilinganiso somzimba wethu njengoba abantu abaningi bejwayele le yunithi futhi kuyindlela elula yokukala amandla esiyikho ngempela. Uzobe ubhekise kuma-kilocalories, okuyinkomba yamakholori ayizinkulungwane, njengoba le kuyinombolo oyithola kunoma yimaphi amalebula okudla, kepha nakuma-tracker akho okuqina, yebo manje kulula kakhulu ukwehlisa isisindo, kufanele ubambe ushise konke isikhathi samakhalori amaningi ngokuzivocavoca kwakho nangemisebenzi yansuku zonke, bese uthatha ukudla neziphuzo usuku lonke. Unalokho engqondweni, ake sibheke ukuthi singalinganisa kanjani ukusetshenziswa kwethu kwekhalori manje kunezinketho eziningi kepha ezinye zinembe kakhudlwana kunezinyeOkunye manje ungasebenzisa isibali sokubala sekhalori futhi kulokhu faka isisindo sakho eminyakeni yakho bese ulinganisa ubukhulu osebenze nayo, kepha uzothola inombolo enzima kakhulu kuyo ngoba isibali-khalori kufanele sikuthole ukuthi unamandla kangakanani, sikunikeze inkomba yokuthi ushisa amakhalori amangaki.

Siphumula kulokho, kungaba yi-tracker yokuzivocavoca umzimba noma iwashi lezemidlalo elingakwazi ukukala izinga lokushaya kwenhliziyo yakho phakathi nayo yonke imisebenzi ukuze lazi ukuqina okuqeqeshile bese likuhlanganisa lokhu nedatha yomuntu siqu esivele igcinwe lapho ukukunikeza sikwazi ukunikeza ukulinganisela okungokoqobo kwenani lama-khalori akho Sishisiwe kulo msebenzi, ngakho-ke namhlanje sizoqhubeka ngokulinganisa ukukhiqiza kwethu okupheka ngamasu wokulinganisa anembe kakhulu, ngakho-ke siya elabhorethri ukubona ukuthi kusho ukuthini lokho. Angisalaleli futhi ngiyabonga ngokusebenzisa ilebhu yakho nesikhathi sakho namuhla sifuna ukubheka amakhalori ashile uma kuqhathaniswa nokuhamba ngebhayisikili ngokugijima futhi bengifuna ukwazi ukuthi singakwenza kanjani lokho nokuthi singakulinganisa kanjani lokho ngokunembile lapha kulungile ke namhlanje bazolinganisa ukusetshenziswa komoya-mpilo okwaziwa kakhulu njenge-vo2 nabantu lapha ubukhulu be-vo2, kepha lokhu kuzoba kuncane kakhulu. Kuya futhi nangokuthi usebenzisa i-oksijini engakanani ngamandla okuvivinya umzimba, futhi kusukela lapho, ngemicabango embalwa, ungaqeqesha ukusetshenziswa kwekhalori futhi lokho kuzohluka kuye ngezinhloso osebenza nazo futhi sinesikhathi esiningi ngakho-ke namhlanje ukube besizokhetha izinhlobo ezimbili zamazinga ukuthola ukuthi uthisha onjani, ngicabanga ukuthi ufuna ukwenzani namuhla ngoba kusobala ukuthi ufuna ukubheka amazinga abantu angaxhaswa ukuze sikwazi ukubheka izinga 2 ukubukeka , ukuzivocavoca okuhle kwe-aerobic bese mhlawumbe ulinganiselwa ku-4, nokuzivocavoca okuningana nendawo okungaba yizindawo abantu abazonamathela kuzo ngezikhathi ezithile ezithile, futhi uma wenza lokho okufundwa yi-vo2 ubona umehluko omkhulu ekusetshenzisweni komoya-mpilo kusuka inguquko kusuka ekuhambeni kuya ekugijimeni kahle, nakuwo wonke amagama, ngifuna ushintsho ngejubane, kahle, ngiyafisa ukubona ukuthi yimiphi imiphumela mina noHeather esiyithole ngokulinganisa amakhalori ethu ashile ngenkathi sigijima bese sihamba ngebhayisikili.



UHeather udonse ukudonsa okufishane futhi uzosebenza kanzima esondela eduze kombundu wakhe endaweni yesine, kepha ngizonamathela kumandla e-aerobic endaweni yami ukukhulisa umfutho. Iningi labantu licabanga ukuthi ukugijima kusha amakhalori amaningi kunebhayisikili, ngakho-ke sizothanda ukwazi ukuthi ngabe lokhu kuyiqiniso nokuthi uma umehluko phakathi kokuhamba ngebhayisikili nokugijima usuphelile, sekuyisikhathi sokuthi uJonathan enze izibalo ezithile futhi enze ne-cardio Pooh yethu imizamo yokubala kahle n sisanda kuphefumula emuva Jonathan ngifuna ukubheka izinombolo kuqala Okokuqala, ama-calories ami aphuma kanjani lapho egibela ibhayisikili uma kuqhathaniswa nokugijima Uma silibuka ihora lonke, Lapho sigijimela ihora, kumayelana nama-khalori angama-900 91 ngehora bese kuthi iViking 868 ilungile, ngakho-ke umehluko cishe we-124 bese isibalo samabinzana sinoSotracer omncane ukuphakama kancane, ngakho-ke izizathu zokuba sikhulu kancane zisobala, ngakho-ke isebenzisa iJunior eningi, ngakho-ke maqondana nokusetshenziswa kwamandla uqobo ulindele ukuthi ibe ngaphezulu, ngakho-ke lokho kungu-1156 ekugijimeni naku-994 ekushayeleni ibhayisikili, ngakho-ke umehluko uphuma kancane ku-212. Ngicabanga ukuthi kuphephile ukusho ukuthi sobabili besicabanga lokho kugijima kuzoba phambili kokuzama kwethu okuncane lapha, okwenzile, kunikezwe isici sokubheja ukolweni kwezemidlalo nokuthi bekuseduze nokuhamba ngebhayisikili ukuzivocavoca umzimba okugcwele ukuthi kunale nzuzo, kepha ukuhamba ngebhayisikili kungenziwa isikhathi eside, ngakho uma unesikhathi esiningi ngasohlangothini lwakho kungangcono ukusebenzisa ukuhamba ngebhayisikili ukushisa ama-calories amaningi, kodwa ngokwami ​​ngicabanga ukuthi ukugijima kuyindlela elula kimi yokwehlisa isisindo, ngokwengxenye ngoba kucindezela isifiso sami sokudla, ngokwengxenye ngoba lapho ngithola okufana nalokhu ngiphuza ikhofi nekhekhe kaningi, manje okungekubi neze uma unenye yalezi Ezemidlalo futhi ungahle uthambekele ekuzameni ukwehlisa isisindo esincane sicela usazise futhi sibhale kumazwana ukuze sikwazi ' Ngiyakuthanda ukuzwa ngakho.

Ngethemba ukuthi uyijabulele indatshana yethu Thola i-Globe sonke esikrinini bese ubheka zonke ezinye izindatshana esizenzile futhi uma ufuna ukubona indatshana esenze ukuthi ilahle amakhalori athe xaxa esesaba le ndatshana lapha futhi uma ufuna ukubona ukuqhathanisa phakathi kokubhukuda nokugijima uma kukhulunywa ngokusetshenziswa kwekhalori ungakuthola lapha ngezansi

Ngabe ungalahla amafutha esiswini ngokuhamba ngebhayisikili?

Yebo,ibhayisikili lingakwaziUsizoulahlekelwe ngamafutha esiswini, kodwa kuzothatha isikhathi. Ucwaningo lwamuva lubonise njaloukuhamba ngebhayisikiliingahle ithuthukise konkeukulahleka kwamafuthafuthi ukukhuthaza isisindo esinempilo. Kuukunciphisaisiyonkeisisuibhande, ukuvivinya umzimba ngokulingene, njengeukuhamba ngebhayisikili(kungaba ngaphakathi noma ngaphandle), kuyasebenza ukwehlisaisisindo samafutha.

Ngabe ngehlisa ibhayisikili ngesisindo amamayela ayi-10 ngosuku?



Ngenkathi ukuphakama kwendawo, ukumelana nesondo, ijubane lokugibela, nesimo sezulu ngaphandle konke kuzodingeka, iningi labantu lizoshisa cishe ama-calories angama-40-50imayelawahamba. Noma ngabe abantu kuphelaibhayisikili amamayela ayi-10ngobausuku, lokhu kusengaba ama-calories angu-400-500 ashile ngesikhathi sokuzivocavoca.

Kulungile, udinga ibhayisikili lokuzivocavoca lokuzivocavoca ngemizuzu eyishumi, futhi uma ungenalo, kuzodingeka wenze enye yemizuzu yami eyishumi yokuzivocavoca umzimba ukuze ubukeke unqunu, futhi ngaphambi kokuthi siqale lo msebenzi, qhubeka bese usetha ibhayisikili lakho lokuzivocavoca ukwenza lokho okulungele ukuhamba, kodwa futhi uqiniseke ukuthi ufudumeza okungenani imizuzu emihlanu kuya kweyishumi futhi uma usufudumele vele siqale. Kulungile. Linda iwashi le-countdown ukuthi livele ekhoneni.

Kulungile, ngemizuzwana eyishumi uzobe ushova ngokushesha okukhulu. kulungile, lungela. lungela, sizobe sinyathela ngokushesha okukhulu. lungela, siqala kokuthathu, okubili, okukodwa. hamba.



Kulungile, woza, yehla, yehla, yehla, yeza, woza, masinyane ngangokunokwenzeka, woza, gweda ngokushesha okukhulu, woza. Qhubeka nomsebenzi omuhle. Yigcine futhi ime.

Manje khululeka. Nazo-ke. Sizophinde sinyakaze futhi eminye imizuzwana eyisikhombisa, kulungile? Lungela, lungela Woza, setha uhambe.

ukulala embhedeni

Woza, isinyathelo. Pedal njengoba fast ngangokunokwenzeka, njengoba fast ngangokunokwenzeka. Woza.

Woza. Yenza sengathi uzama ukubalekela inja ekuxoshayo. Woza, isinyathelo ngokushesha.

Futhi bambelela. Kulungile, khululeka. Asihambe, sibheke isikhathi.

Asambe. Cishe, lungela uhambe. Isinyathelo, isinyathelo, isinyathelo.

Hamba, masinyane imizuzwana eyishumi, ngokushesha okukhulu ngangokunokwenzeka. Nikela ngakho konke onakho Woza, gibela kuma-pedals ngokushesha okukhulu. Woza, qhubeka unyathele, qhubeka unyathele, futhi ume.

Manje, uma lokho kulula kakhulu kuwe futhi uma ufuna, ungaqala ukuhamba kancane kancane manje, kulungile? Qhubeka nokunyakaza, ungami. Kuphelile? Futhi uhambe. Woza, woza, woza, woza, uhambe ngezinyawo zakho.

Ukushova ngokushesha, asihambe. Shayela ngokushesha kunami, woza. Ngokushesha okukhulu, woza, sukuma, sukuma.

Wozani, masinyane. Woza, ngamandla. Futhi ume.

Hamba, uphumule. Noma yini oyenzayo, angifuni ukuthi uyeke, wonke umuntu, angithi? Angikhathali noma ungahlala nje ubheke ibhayisikili lakho imizuzu eyishumi, ukuzivocavoca imizuzu eyishumi nje, hhayi impela. Woza.

Woza, p edal ngokushesha, sithathe, sithathe. Woza, shesha, phuma lapha. Yehla kulenja.

Wozani, qhubekani. Khumbula, unenja enkulu ekujahile. Woza, shesha, shesha.

Futhi ume, hamba, khululeka, kulungile, bukela iwashi, ulinde ukuthi lithi hamba, bese uphinde uhambe, kulungile? Woza, eminye imizuzwana emithathu, lungela. Futhi hamba, isivinini, isivinini, isivinini, isivinini. Yicoshe, icoshe.

Woza, eminye imizuzwana emihlanu, eminye imizuzwana emihlanu. Lungela. Cishe, cishe isikhathi sokuphumula.

Futhi ume. Asambe. Kulungile, hlola leli washi, cabanga nje ngomzimba obukeka kahle ozoba nawo lapho usuqedile ngalokhu kuzivocavoca umzimba.

Futhi uhambe. Kulungile, qhubeka, kufanele ukwenze kanzima, Kufanele 'ngikwenze kakhulu ngoba bheka. Ngaphandle kokuthi kunzima futhi kushubile, ngeke uwashise amafutha akho.

Woza, kwenze ngamandla. Gwedla ngokushesha, isinyathelo esisheshayo. Futhi ume.

Woza ngiyazi ukuthi iyakusebenzela, kulungile? Uma ikusebenzela, kusho ukuthi iyakusebenzela. Lokho kusho ukuthi ushisa amanoni futhi, kulungile? Awufuni kube lula. Ufuna kube yinselele kancane.

Hambani. Hambani. Iya, kungahle kube nzima, kepha bheka, lapho uqala ukushisa amafutha nokuncipha, uzofuna ukuqala ukukwenza nsuku zonke.

Kulungile, asihambe. Futhi ume. Kepha ake ngikubuyisele emuva.

Awufuni ukwenza lokhu nsuku zonke. Vele ukwenze kathathu noma kane ngesonto, kulungile? Kepha uzofuna ukukwenza nsuku zonke lapho ubona imiphumela. Woza, qhubeka, qhubeka, masishise amanoni.

Cabanga ngalomzimba owodwa obukeka kahle 'oza, ngokushesha, ngokushesha, woza. Kufanele ukwenze kube yinselele, kufanele ukwenze kube kushubile. ungakwenzi ngamandla, ngeke uwashise amafutha akho.

Ngiyazi ukuthi kunzima, kunzima nakimi. Kepha ngiyakwenza ngoba kuyasebenza manje. Hambani.

Woza, masinyane. Woza, woza. Yenza sengathi uzama ukusuka enjeni.

izinzuzo ze-cholesterol ye-avocado

Ukuzama ukushesha kunami Woza, woza ulalele, lungu, njengoba ngishilo, uma lokho kulula kakhulu kuwe, hamba kancane manje, kulungile? Imizuzwana emithathu, lungela uhambe. Wozani, qhubekani. I-pedal, i-pedal, i-pedal, woza.

Eminye imizuzwana emihlanu, woza, ukhuphuke, usheshise. Woza, usuzoqeda. Futhi ume.

Futhi njengabanye bakho, ungaba nebhayisikili elimile okufanele uqhubeke uligwedla ukuze ume. Ngakho-ke uma kunjalo, nakule nsalela, vele unyakaze kancane ukugcina ibhayisikili lakho liqhubeka. Hambani.

Woza, qhubeka. Qhubeka, ungapheli amandla. Woza, ngokushesha.

Woza, ungapheli amandla Woza, cishe. Futhi ume. Njengamanje kufanele kube nezwi elincane ekhanda lakho elizama ukukutshela ukuthi yeka, kepha utshele lelo zwi ukuthi lithule, kulungile? Yisho lelo zwi ukuthi ufuna umzimba onomdlandla, woza, ungavumeli lelo lizwi likushaye, tshela lelo zwi elisekhanda lakho ukuthi lithule, ngizama ukuthola umzimba onomdlandla, ungiyeke, kulungile, ngokushesha.

Ima. Kunjalo, uma wenza lokho, uzoshisa amanoni futhi uzohamba ukhangela noma uhamba ze. Woza, yilokho okukhulunywa ngakho.

Ngibheke, nami ngiyajuluka, ngiyazi ukuthi kunzima, kodwa bheka, kuyasebenza. Hamba Noma yini oyenzayo, ungapheli amandla. ungadikibali, angikhathali noma ungahlala ebhayisikili imizuzu eyishumi.

Qhubeka. Ima. Imvamisa kuba imizuzu engaba yishumi kuphela.

Imizuzu eyishumi, kepha inzima impela, kepha iyasebenza impela, kulungile? Qhubeka. Kuphelile? Hambani. Impela, woza, usheshise.

Woza, woza. Nikela ngakho konke onakho. Woza, ungibheke.

Wozani, nikela ngakho konke onakho. Futhi ume. Asihambe siyokhululeka.

Gcina iwashi. Uma kuba nzima kakhulu kuwe, vele uqale ugwedle kancane. Kodwa noma kunjalo ngifuna ukuthi uzame ukunikela ngakho konke onakho.

Kulungile? Zama njalo ukunika konke onakho ngoba, bheka, bekuyimizuzwana eyishumi kuphela. Kulungile, imizuzwana eyishumi yokusebenza kanzima, bese kuba amasekhondi ayishumi okuphumula, woza. Cishe lapho.

Futhi ume. Ngibheke, nami ngiyajuluka. Ngiyazi ukuthi kunzima, kodwa bheka, bekuyimizuzwana eyishumi kuphela yokusebenza kanzima.

Wozani, zilungiselele. Vele unikeze konke onakho imizuzwana eyishumi. Hambani.

Imizuzwana eyishumi, nika konke onakho, imizuzwana eyishumi, woza. Imizuzwana eyisikhombisa. Woza, ngokushesha.

Woza, imizuzwana emihlanu. Woza, ngokushesha, woza. Woza, cishe lapho.

Bambelela lapho uya khona. Yebo, bheka, uma ungawuthandi umsindo wezwi lami, vele ushaye inkinobho yokuthula bese wenza ukuzivocavoca umzimba, kulungile. Ukuphela kokufanele ukufune inkatho nokuma.

Woza. Qhubeka, qhubeka Woza ngokushesha. Woza, ungakwenza.

Futhi ume. Ngiyazi ukuthi uyakhathala njengamanje, kepha lokho kusho ukuthi kuyakusebenzela. Kuyinselele.

Ukhathele, okusho ukuthi umzimba wakho ushisa amanoni phakathi nengxoxo. Hambani. Hambani.

Woza, qhubeka, qhubeka. Woza, sesiqedile, cishe imizuzu emine kuphela. Woza ume.

imicimbi yamabhayisikili ka-2020

Futhi uma ucabanga ngakho, lapho kusasele imizuzu emine, khona-ke kunemibili kuphela kuleyo mizuzu emine lapho uzosebenza kanzima khona neminye imizuzu emibili uzophumula, ngakho-ke yimizuzu emibili kuphela wokusebenza kanzima, futhi lo msebenzi onzima uzokukhokhela futhi uzobukeka unqunu ngemuva kwalokho. Woza, cishe usuqedile, futhi ume. Qhubeka, woza, ungapheli amandla.

Akumele uyeke manje ngoba sesizophela. Cishe eminye imizuzu emithathu noma emine, woza. Ungangilahli.

Hambani. Bheka iwashi. Woza.

Cabanga ngalowo mzimba obukeka kahle. Woza, woza ume. Cabanga ngakho.

Abantu bazothi unakekela kahle kangakanani ulahlekelwe yisisindo sonke, ukuthi ubukeka uhlukile kanjani, ungena kanjani kangcono kulezi zingubo, woza, nakhu sekuzobukeka kangcono, kulungile? ibukeka ingcono, ibukeka kangcono, ibukeka kahle, ibukeka kahle, ihlaba umxhwele abantu. Woza, yilokho okukhulunywa ngakho. Yithathe, uyeke ukucabanga ukuthi kungani ufuna ukunciphisa isisindo.

Woza. Iningi labantu lifuna ukwehlisa isisindo ukuze lihehe abanye ukuze lifakazele ukuthi banganciphisa isisindo noma babukeke bengcono. Woza, noma yini okufanele uyenze, cabanga ngezizathu.

Ima. Woza. Impela thina Cishe usuqedile.

Hlala nami. Hlala nami. Ngiyazi ukuthi kunzima, ungakubona, ungibheke.

Hambani. Nami ngiyajuluka. Ngisebenza kanzima, ngisebenza kanzima njengoba wenza kulokhu kuqeqeshwa.

Wozani, nyathelani amaphedali. Wozani, nyathela ngezinyawo, nyathela ngezinyawo. Ima.

Woza, woza, ungangilahli. Woza, eminye imizuzwana emithathu bese sizophinda sihambe. Lungela.

Hambani. Impela, woza. Wozani, nyathelani amaphedali.

Isinyathelo. Woza, cishe usuqedile. Woza ume.

Hheyi uqhubeke ngicabanga ukuthi sekusele imizuzu emibili, kusho ukuthini lokho? Umzuzu wokusebenza kanzima, umzuzu wokuphumula. Uma usufike kuleli banga, ngicela ungapheli amandla. Uma usufike kuleli banga, vele unikeze konke onakho.

Ekugcineni kufanele unikele ngakho konke, kulungile? Yishise, woza. Futhi ume. Woza, leyo yingxenye yokugcina.

Woza, kuzofanela ukuthi uyicoshe lapha. Ungahambi kancane ngoba leyo yingxenye yokugcina, hamba ngokushesha. Kulungile? Futhi uhambe.

Zama ukushesha, ngiyazi ukuthi imilenze yakho iyasha. Woza, ngokushesha, ngokushesha. Woza, woza.

Lapho imilenze yakho ivutha, cabanga ngokubukeka komzimba wakho okuhle ozokuthola. Woza, cabanga nje ngayo futhi uyiyeke, asihambe. Ungapheli amandla, woza.

Woza, imizuzwana emithathu bese sizohamba futhi. Woza, woza, nyathela insimbi. Woza, wenze sengathi inja ikujaha njengoba ngishilo ngaphambili.

Woza, hamba ngokushesha, inja izokubamba, woza. Shesha. Woza, le yingxenye yokugcina, udinga ukuyicosha ngempela.

Lokhu kungaba umzuzu wakho wokugcina ngakho-ke lokho kusho ukuthi imizuzwana engu-30 yokusebenza kanzima namasekhondi angu-30 okuphumula. Wozani, hambani. Woza, woza, uzivumele ungayibambi le nja.

isikwati se-diy

Woza, le nja izokubamba. Woza, ngokushesha. Wozani, sukani kulenja, ngokushesha, yicoshe, iyicoshe.

Futhi ume. Woza, anginasiqiniseko sokuthi sisele nesikhathi esingakanani, kodwa ngiyazi ukuthi sesizophela, woza, woza, uPi woza, woza, unikeze konke onakho manje. Lesi ukuphela, nika konke onakho.

Woza, woza Woza, thatha ngicabanga ukuthi ingaphansi kwemizuzwana engama-30. Ngicela ungayeki, ngicela ungadikibali. Qhubeka, woza, uzobukeka kahle ngemuva kwalokho, ngiyazi.

Woza, thatha. Ungayeki, ungayeki, ume, hamba, bheka lokhu, ukwenzile, ukwenzile, umsebenzi omuhle, kulungile, ungehla ngebhayisikili lakho manje, uwenzile, umsebenzi omuhle. Umsebenzi omuhle.

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Ungalahlekelwa isisindo esingakanani ngehora ngosuku?

Ukuhamba ngebhayisikili ihora elilodwa ngosukungobaukuncipha komzimbakuyindlela enhle kakhuluukuukukhulisaukuncipha komzimba. Umuntu ongamakhilogremu angu-180ukuhamba ngebhayisikiliiihorangamandla aphakathi ashisa ama-calories angama-650.Uma ugibela izinsuku eziyisithupha ngesonto unyaka,uzokwenza kanjaloshisa cishe ama-calories angama-202,800, okuhumushaukucishe amaphawundi angama-58 amafutha omzimba!25. 2020.

Ngabe ukuhamba ngebhayisikili amamayela ayi-10 ngemizuzu engama-30 kuhle?

TOkuhleisilinganiso se-ibhayisikili lamamayela ayishumiukugibela kuphakathi kuka-45imizuzunehora. Uma usaqala, kungenzeka kakhulu ukuthi usondele kumaki wehora. Isibonelo, uma ngabe ubuzohlose ukuumjikelezo wamamayela ayi-10 ngemizuzu engama-30, uzodinga isivinini esimaphakathi esingu-20 mph (32.19 kph).

Ungalahlekelwa isisindo esingakanani imizuzu engu-30 ngosuku?

IHarvard Medical School ibika umuntu ongamakhilogremu ayi-155canshisa ama-calories angama-260 agibele umsebenziibhayisikilingoba njeImizuzu engama-30. Umuntu ongamakhilogremu ayi-125ngabebashise ama-calories angama-210 ekusebenzeni okufanayo, ngenkathi umuntu ongamakhilogremu angu-185ngabeashise ama-calories angu-311.

Ngabe ukuhamba ngebhayisikili kungcono kunokugijima?

Inani lamakhalori owashisayo kunoma yikuphi ukuvivinya umzimba lincike ekujuleni nobude besikhathi owenza ngaso. Ngenjwayelo,egijimaisha ama-calories amaningiukwedlula ukuhamba ngebhayisikilingoba isebenzisa imisipha eminingi. Noma kunjalo,ukuhamba ngebhayisikiliUmnene emzimbeni, futhi ungakwazi ukukwenza isikhathi esidenomaNgokusheshakuneungakwazigijima.

Ingabe ukuhamba ngebhayisikili amamayela ayi-10 alot?

Ukuhamba ngebhayisikili amamayela ayi-10usuku mhlawumbe luzothatha umgibeli wamabhayisikili oqalayo cishe ihora ukuliphothula. Ngakho-ke, akukubi impela. Ngiyazi, hhayi wonke umuntu ufunaibhayisikilikude kangako nsuku zonke. Kodwa-ke, uma unikezwa yonke imihlomulo yezempilo, kufanelekile.

Ngabe ngizonciphisa ibhayisikili ngamaminithi angu-30 ngosuku?

Umuntu onesisindo esingamakhilogremu ayi-185canashise ama-calories angama-355 ngeukuhamba ngebhayisikilingalesi sikhathi. Futhi, ngesivinini esisheshayo esingamakhilomitha ayi-14 kuye kwayi-15.9 ngehora, iphawundi eyi-155canashise kufika kuma-calories angama-372 njeImizuzu engama-30, ngenkathi umuntu enesisindo esingamakhilogremu angu-185canshisa ama-calories angu-444 ngaleso sikhathi.07.17.2020

Ngabe imizuzu engama-30 yokuhamba ngebhayisikili ngosuku yanele?

Ukuhamba ngebhayisikilikwandisa ukukhuthazela kwakho ngaphakathi nangaphandle kwe-ibhayisikili

Ukuzivocavoca kuibhayisikiliokungenaniImizuzu engama-30ukuusukukuzokwakha ukukhuthazela kwakho kwenhliziyo nemisipha. Ngokubeka umzamo ongaguquguquki, uzobona ukuthuthuka kumandla akho e-aerobic, okukuvumelaibhayisikiliisikhathi eside noma ukugibela okukhulu.

Ingabe kuhle ukuhamba ngebhayisikili ukunciphisa isisu esiswini?

Ukwenza ukuqeqeshwa kwesisindo okuqonde emzimbeni wakho ongaphezulu kuyasiza kakhulu ukusheshisa ukuncipha kwakho. Yize lokhu kungeke kukunciphise amafutha esiswini, kuzokhuphula isisindo somzimba wakho futhi kuzokwenza ubukeke ulingana kakhulu (ukuhamba ngebhayisikili kuhlose kuphela imilenze yakho), futhi kungenza nesisu sakho sibonakale sithambile futhi.

Ushisa ukugibela ibhayisikili ngamahora amangaki ngehora?

Uma uqinisa kakhudlwana amandla akho uzowadinga futhi izinga lokushaya kwenhliziyo yakho liba likhulu ngokwengeziwe. Ungashisa kufika kuma-calories ayi-1000 ngebhayisikili ngehora, noma ngabe udinga ukunyathela kanzima ukufeza lokho. Amakholori angama-600-700 ngehora kungenzeka impela. Amandla agcinwa ngendlela yamafutha emzimbeni wakho.

Iyiphi indlela engcono yokwehlisa isisindo?

Ukusika ukudla ikhalori eliwuketshezi kuyindlela elula yokudla okunamasu kanye nendlela ephumelela kunazo zonke yokubhekana nokulahleka kwamafutha. Isibonelo, ibhodlela le-Coke elingu-20oz (560ml) ngosuku lonyaka liqukethe amandla ka-25lbs (11.5kg) wamafutha. Amaswidi nokudla okulula ungangena kalula endleleni yokwehlisa isisindo sakho.

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