Kuyamangaza ukuthi ungahamba ibanga elingakanani ngemizuzu engama-40 yesikhathi sokuhamba. Uzohamba Amakhilomitha angu-4 ngemizuzu engama-40 ngejubane elijwayelekile lamamitha ayi-100 ngomzuzu.
Ngokufanayo, zingaki izinyathelo ezingamamayela angu-4.3? Ngokwesisekelo sokuthi umuntu onobude obumaphakathi unobude bokugxambukela obuphakathi kwamafidi angu-2.1 kuya ku-2.5, singasho ukuthi cishe 2,000 izinyathelo zokuhamba zakha imayela. Lokhu kusho ukuthi izinyathelo ezingu-10,000 ziguqulela kumamayela acishe abe ngu-5, ngobude besinyathelo esimaphakathi.
Mangaki ama-calories owashisayo ekuhambeni kwe-4km? Uma ugijima/uhamba ibanga elingu-4 KM ngosuku, cishe uzothatha imizuzu engama-30-35. Lokho kuzoshisa cishe 200 net kilojoule per usuku. Ukuze unciphise ama-5 Kgs udinga ukushisa ama-calories angu-5×7700 = 38500 kilojoule. Lokhu kuzothatha 38500/200 = 192 izinsuku.
Ingabe i-4km uhambo oluhle? Ijubane elivame ukutuswa ukushesha okuhunyushwa ngokuthi mayelana Izinyathelo ezingama-90-110 ngomzuzu noma 4-5 km / ihora. Yehlisa ijubane uma ukuthola kunzima ukuphefumula kalula; kungcono ukuhamba kancane kancane kunokugijima kakhulu.
Okwesibili Ingabe ukuhamba ikhilomitha elingu-1 ngosuku kuhle ekunciphiseni isisindo? Ukuze ulahlekelwe isisindo sokuhamba, hlose 30 - 60 imizuzu ngesivinini esisheshayo, noma uma ulifanele kakhulu ijubane lokuhamba ngamandla. … Esikhundleni sokuhamba uhambo olulodwa olude, ungahamba uhambo olufushane kaningana usuku lonke (isb. uhambo oluthathu lwemizuzu eyi-10, uhambo olubili lwemizuzu engama-30). Ucwaningo lubonisa ukuthi lokhu kuphumelela okungenani ekunciphiseni isisindo.
Kufanele ngihambe amamayela amangaki ngosuku?
Ukuhamba kuwuhlobo lomthelela ophansi, ukuzivocavoca okumaphakathi okunezinhlobonhlobo zezinzuzo zezempilo kanye nezingozi ezimbalwa. Ngenxa yalokho, i-CDC incoma ukuthi abantu abadala abaningi baphokophele izinyathelo eziyi-10,000 ngosuku. Kubantu abaningi, lokhu kulingana namakhilomitha angaba ngu-8, noma Amamayela angu-5.
bese-ke zingaki izinyathelo zokuhamba nge-5km? Umuntu onobude obumaphakathi angalindela ukuhambahamba Izinyathelo ze-6250 ngaphezu kwebanga elingu-5k (ngokususelwa kubude obulinganiselwa bezinyawo eziyizinyawo eziyi-2.1 kuye kwezingu-2.5).
Zingaki izinyathelo okufanele ngizithathe ngosuku ukuze ngehlise isisindo? Uma uzama ukunciphisa umzimba noma ukwehlisa amafutha omzimba, hlose Izinyathelo eziyi-10,000 12,500 kuya ku-XNUMX XNUMX+ ngosuku. Kuhlanganiswe nokudla okufanelekile okunomsoco, uzobekelwa impumelelo.
Ingabe ukuhamba kungakutholela isisu esiphansi?
Njalo, ngokushesha Ukuhamba kukhonjisiwe ukunciphisa ngempumelelo amafutha omzimba esewonke kanye namafutha atholakala maphakathi nendawo yakho (61, 62). Eqinisweni, ukuhamba ngamandla imizuzu engama-30-40 (cishe izinyathelo ezingama-7,500 63) ngosuku kuxhunyaniswe nokwehliswa okukhulu kwamafutha esisu ayingozi kanye nokhalo oluncane (XNUMX).
Ingabe ukuhamba imizuzu engu-45 ngosuku kwanele? “Ukuzivocavoca umzimba okunomthelela omncane okuvumela abantu ukuthi basebenzise amandla futhi bashise ama-calories, ngakho-ke kungasiza ekwehleni kwesisindo,” kusho uBryant. … Uma usebenzisa ukuhamba njengethuluzi lokusiza ukwehlisa isisindo, uBryant uncoma ukuhamba ngezinyawo okungenani imizuzu engama-45 ngosuku izinsuku eziningi zesonto.
Ngabe ukuhamba amakhilomitha ama-5 ngosuku kwanele?
Ukuhamba amakhilomitha angu-5 ngosuku akufanele kube kakhulu Kanzima … Yize sonke singahamba ngesivinini esihlukile, ngokwesilinganiso kufanele kuthathe ihora eli-1 (imizuzu engama-60) ukuhamba amakhilomitha amahlanu. … Ngakho-ke akumele kube nezaba zokungahambi u-5km ngosuku!!
Ngabe ngizoncipha uma ngihamba amakhilomitha angu-4 ngosuku? Uma uhlela ukuhamba amakhilomitha angu-4 (noma amakhilomitha angu-6.4) ngosuku, nawe izoqala ukuncipha cishe ngokushesha. … Ukuhamba cishe amamayela amathathu ngehora (4.8 km) noma ukuhamba imizuzu engu-80 nokuhlanganisa amamayela amane kuzokusiza ushise cishe ama-calories angu-950 ngosuku.
Ingabe kulungile ukuhamba nsuku zonke?
Okuthile okulula njenge ukuhamba ngamandla nsuku zonke ingakusiza uphile impilo enempilo. Isibonelo, ukuhamba njalo ngamandla kungakusiza: Gcina isisindo esinempilo futhi ulahlekelwe ngamafutha omzimba. Vimbela noma uphathe izimo ezahlukahlukene, kufaka phakathi isifo senhliziyo, isifo sohlangothi, umfutho wegazi ophakeme, umdlavuza kanye nohlobo 2 lwesifo sikashukela.
Mangaki amakhilomitha okufanele ngihambe ngawo ngosuku ukuze ngilahlekelwe ngamafutha esiswini?
Eqinisweni, ukuhamba imayela (1.6 km) kushisa cishe ama-calories angu-100, kuye ngobulili bakho nesisindo ( 11 ). Olunye ucwaningo lwalinganisa inani lamakholori abantu bezinga lokufaneleka eliphakathi abashisiwe ngemva kokuhamba ngesivinini esingamamayela angu-3.2 (5 km) ngehora noma ukugijima ngesivinini esingu-6 mph cishe imayela.
Ingabe ukuhamba kunciphisa amafutha esiswini? Ukugijima noma ukuhamba: Njengoba uzivocavoca, ama-calories ayashiswa kanye nephesenti lamafutha omzimba wakho kunciphisa. Ngakho-ke, ukuzivocavoca akusizi kuphela ukunciphisa amafutha esiswini, kuphinde kukhiphe amafutha kwezinye izindawo. Ukugijima nokuhamba kuyizivivinyo ezimbili ezihamba phambili zokushiswa amafutha.
Ingabe kungcono ukuhamba ngokushesha noma isikhathi eside? Abahamba Kancane Baphila Impilo Emfishane
Olunye ucwaningo, olwenziwa abacwaningi eNyuvesi yaseSydney olwanyatheliswa kuyi-British Journal of Sports Medicine, lwathola ukuthi ngokushesha umuntu uhamba ngokwesilinganiso, anciphisa amathuba okuba sengozini yokufa nokufa okuhlobene nesifo senhliziyo.
Ngingawanciphisa kanjani amafutha esiswini sami?
Yehlisa amafutha esiswini ngokushesha ngalezi zinguquko zendlela yokuphila
- 01/6Ukudla okungakusiza ulahlekelwe isisindo ngokushesha. Amafutha e-Belly anzima kakhulu ukulahlekelwa. …
- 02/6Yiba namanzi amaningi. Ukuhlala u-hydrated kuyindlela engcono kakhulu yokwehlisa isisindo. …
- 03/6Zivocavoce njalo. …
- 04/6Yehlisa ushukela. …
- 05/6Yithi cha ekwandiseni usawoti omningi. …
- 06/6Ukudla okunothe nge-Fibre.
Ngabe ukuhamba amakhilomitha ama-4 ngosuku kuzokhuluma imilenze yami? Ngokuya ngocwaningo lwakamuva lwezempilo, ukuhamba ngamandla - yebo leyo nto oyenza nsuku zonke - kungashisa amanoni amaningi njengokugijima. … Ukuhamba ngamandla imizuzu engama-30, kane kuya kwayisithupha ngesonto izokusiza ukukhipha amathanga akho, uqinise isikhunta sakho bese unciphisa ukhalo lwakho.
Yisiphi isikhathi esingcono kakhulu sokuhamba ukunciphisa umzimba?
Isikhathi esifanele kungaba ekuseni, ngaphambi kokudla kwasekuseni kwakho. Ngalesi sikhathi umzimba wakho usuvele usesimweni sokushoda kwekhalori, futhi ukuhamba kungathungela ikhono lomzimba lokushisa amafutha.
Inzima kangakanani i-Couch ku-5K? Amandla amakhulu ohlelo lwe-Couch To 5K ukwakheka kwalo kancane kancane kodwa usaqala ukusebenza evikini lokuqala. Lezo zikhawu zamasekhondi angu-60 ziyagijima, 90 ukuhamba kwesibili kuzoba nzima kakhulu kwabanye abantu. Uma unenkinga enkulu yesisindo noma uneminyaka ungakazivocavoci, ungazami ukugijima.
Mangaki amakhalori owashisayo ekuhambeni kwe-5km?
Kubantu abaningi ukuhamba ngezinyawo okungu-5 km kuzoba Amakholori angu-210 - 360. Ukuhamba amakhilomitha angu-5, izinsuku ezingu-5 zesonto kuzoshisa amakholori angu-1,050 kuya ku-1,800. Ngaphandle koshintsho ekudleni ungalahlekelwa ngu-⅓ wephawundi (0.15 kg) uye ku-½ wephawundi (0.22 kg) wamafutha ngesonto.
Isiphi isikhathi esihle se-5K sabaqalayo? Kosaqalayo, ukuqeda ukugijima okungu-5K ngemizuzu engama-30 kuhle kakhulu.” Isikhathi esimaphakathi ngu phakathi kwemizuzu engama-30 kuye kwengu-40 ngesihlobo esisha.