Kulezi zinsuku, kubonakala sengathi wonke umuntu osaziwayo unokudla noma iphrothokholi yokujima abayincomayo ngaphezu kwakho konke okunye. Njengomunye osaziwayo abashisa izikhotha eHollywood iminyaka, uJennifer Aniston akahlukile; muva nje, ubelokhu encoma izinzuzo zalokho okubizwa ngokuthi uhlelo lokujima lwe-15-15-15, noma ukuzivocavoca kukaJennifer Aniston. Futhi abaqeqeshi bathi le ndlela ingaphezu nje kwe-gimmick, iqondile futhi iyafinyeleleka.
Umqondo oyisisekelo walolu hlelo lokujima lwenhliziyo nemithambo yegazi uwukuchitha imizuzu engu-15 ugibele ibhayisikili elimile, bese kuba imizuzu engu-15 emshinini ogqamile futhi ekugcineni imizuzu engu-15 ugijima noma ugijima ku-treadmill.
UMike Matthews, umqeqeshi womuntu siqu oqinisekisiwe, umsakazi we-podcast nomsunguli weLegion Athletics, inkampani yezemidlalo esekelwe e-Clearwater, eFlorida, uthi imizuzu engu-45 ye-cardio “iyisilinganiso esihle sokuvivinya umzimba.” Nakuba ngokuvamile encoma kancane kancane - imizuzu engaba ngu-30 kuya kwengama-45 ye-cardio kumakhasimende akhe, njengoba "ungathola imiphumela ngaphansi kwaleyo mizuzu engama-45."
Noma kunjalo, ukuhlose ukuthola imizuzu engu-30 kuya kwengama-45 yokuzivocavoca ngezinsuku ezinhlanu kuya kweziyisikhombisa ngesonto kuwumgomo oncomekayo futhi “indawo emnandi mayelana nokwenza ngcono impilo ngezindlela ezihlukahlukene,” kusho uMatthews.
Izinzuzo Zohlelo lwe-15-15-15
Enye inzuzo eyinhloko yalolu hlobo lokuzivocavoca ukwakheka komzimba okuthuthukisiwe, noma isilinganiso semisipha kumafutha. “Emizuzwini engu-45 yokuzivocavoca okunamandla okusesilinganisweni, njengokuhamba ngebhayisikili, u-elliptical noma ukugijima ku-treadmill, uzoshisa noma yikuphi kusuka kuma-calories angu-500 kuya kwangu-700, kuye ngokuthi unesisindo esingakanani nokuthi usebenza kangakanani,” Kusho uMatthews. Ukuqina okumaphakathi kusho ukuthi ungakwazi ukubamba ingxoxo ngenkathi uzivocavoca, kodwa uzoshaywa umoya kancane.
Lokho kushiswa kwekhalori, uma ubungenza lokho izinsuku eziyisikhombisa ngesonto, kungangeza amakhalori angaphezu kuka-3500. Kunama-calories angu-3500 ephawundini lamafutha, kanti nakuba isibalo singesona esodwa, “kuwumthetho owusizo wokuthi kufanele ushise amakholori angaphezu kuka-3500 ukuze ulahlekelwe iphawundi lamafutha,” Kusho uMatthews. Ngakho-ke, uma ufuna ukwehlisa isisindo, uhlelo lwe-15-15-15 kanye nokudla okunempilo (ukuze ungadli amakholori amaningi kunalawo owashisayo) kungasiza.
Okunye okubheke kuhlelo lwe-15-15-15 ukuthi akudingekile ukuthi kuhilele ngokuphelele ukuhamba ngebhayisikili, umsebenzi we-elliptical kanye ne-treadmill. Isibonelo, uma ungakwazi ukufinyelela i-treadmill, ungashintsha ukugwedla emshinini wokugwedla. Noma iyiphi indlela yenhliziyo nemithambo yegazi oyijabulelayo ongayenza imizuzu engu-15 ngomfutho ophakathi iyokwanela.
U-Ivory Howard, umqeqeshi oqinisekisiwe we-yoga kanye ne-Pilates ozinze e-Washington, DC, uyaphawula ukuthi akudingekile ukuthi wenze yonke imizuzu engama-45 ngesikhathi esisodwa, noma. “Uma ungakwazi ukufinyelela kuyo yomithathu le mishini ye-cardio, ungahlukanisa ukujima kube yimizuzu engu-15 yokuzivocavoca okuyi-elliptical kanye nemizuzu engu-15 yebhayisikili ekuseni bese ugijima imizuzu engu-15 ngesikhathi sasemini.” Usazothola imizuzu engu-45 ye-cardio, kodwa kungase kuzwakale njengokutshala isikhathi esincane.
Noma yiliphi iqhinga elikusiza ukuthi ungene kuleyo mizuzu lingaba usizo. I-Centers for Disease Control and Prevention incoma ukuthi abantu abadala bathole okungenani imizuzu engu-150 yokuzivocavoca okunamandla okumaphakathi (njengokuhamba ngebhayisikili, ukusebenzisa i-elliptical noma ukugijima ku-treadmill) ngesonto. I-CDC futhi incoma izinsuku ezimbili zomsebenzi wokuqinisa imisipha isonto ngalinye.
Ngokuvamile, ukuthola imizuzu engama-30 kuya kwengama-45 yokuzivocavoca kwe-cardio izikhathi ezinhlanu kuya kweziyisikhombisa ngesonto kungcono kakhulu. Ungakwazi ukuhlanganisa umsebenzi we-cardio nezinsuku zokuqeqesha amandla noma okunye. Iphuzu liwukuhambisa njalo ngangokunokwenzeka.
Kodwa-ke, iningi labantu baseMelika abalitholi inani elinqunyiwe lokuzivivinya. "Ngokusho kwe-CDC, kuphela i-53.3% yabantu abadala abahlangabezana Neziqondiso Zokusebenza Zomzimba Zokuvivinya umzimba kwe-aerobic futhi kuphela i-23.2% yabantu abadala abahlangabezana Neziqondiso Zokusebenza Komzimba kokubili umsebenzi we-aerobic nokuqinisa imisipha," kusho u-Howard.
Lokhu kunemithelela ehlukahlukene empilweni nasempilweni iyonke. "Iningi lezimbangela eziphambili zokufa nokukhubazeka e-US zihlobene ngokuqondile nokuntuleka kokuzivocavoca umzimba," kusho uHoward.
Ukwenqaba okuvamile kokuthi kungani abantu abadala baseMelika abambalwa kangaka bethola ukuvivinya umzimba abakudingayo ukuntuleka kwesikhathi. Yilapho ukujima kwe-15-15-15 kungasiza khona. "Ukuzivocavoca kwe-15-15-15 kungashintshwa kalula ukuze kuhambisane nezidingo zomuntu, indlela yokuphila, nokutholakala, okwenza ukuvivinya umzimba kufinyeleleke futhi kukhuthaze ngokwengeziwe ukuzivocavoca njalo futhi kugweme izimbangela eziningi zokufa nokukhubazeka e-US," kusho u-Howard.
Kwenzelwe Ubani?
U-Howard uthi indlela ye-15-15-15 yokuzivocavoca "ifaneleka kakhulu kulabo abanesikhathi esifushane kanye/noma abasizwa kalula ukujima kwe-cardio okude."
Ngokuhamba ngebhayisikili ngokuzivocavoca okuhlukene, uhlelo lwe-15-15-15 luhlose “ukugcina ukujima kwakho kuthakazelisa, futhi mancane amathuba okuba unesithukuthezi noma ulimale” ngokushintsha izivivinyo ezihlukahlukene kunokuba uthi, vele uqhubeke. i-treadmill imizuzu engama-45 iqonde.
U-Matthews uphinde aphawule ukuthi ukusuka kwesinye isimo ukuya kwelandelayo ngemuva kwemizuzu eyi-15 nje kugcina izinto ziheha. “Abantu abaningi bangakuthola kuyisicefe ukuhlala nje ebhayisikilini, ikakhulukazi uma ungaphakathi endlini, imizuzu engu-45 yonke. Kodwa ngokusuka kwelinye uye kwelinye, kungakwenza kuthakazelise kakhulu.”
Izinhlobonhlobo ziyizinongo zokuphila, phela. “Futhi kwenza kube sengathi wenza ukujima okuthathu okuncane,” usho kanje. Noma yini esiza ukugcina ukuzivocavoca kuthakazelisa kungakugcina ubuya usuku nosuku. “Ngeke ukujabulele konke ukuzivocavoca kwakho, kodwa kufanele sikujabulele ngokujwayelekile futhi singakwesabi.”
Ngokuzivocavoca, abanye bahlala bengcono kunokungabikho, futhi uMatthews uthi akaboni neze ukwehla ohlelweni lwe-15-15-15. “Uma kukukhanga, ngicabanga ukuthi kuwuhlelo oluhle kakhulu.”
Ungakhohlwa Ukuqeqesha Amandla
Ngenkathi uhlelo lwe-15-15-15 lunikeza indlela elawulekayo yokuthi ufake i-cardio yakho, u-Howard unxusa ukuthi ukhumbule ukufaka ukuqeqeshwa kwamandla ohlelweni lwakho lokufaneleka lulonke. “Ngingancoma ukuthi kuhambisane nalokhu kuzivocavoca ngokuziqeqeshela amandla. Uma unesikhathi, engeza ibhalansi nokuvumelana nezimo emsebenzini wakho futhi. Ungakwazi ukwelula, uqinise futhi uthuthukise ukuguquguquka kwakho ngesikhathi esisodwa esifushane sokujima.” I-Yoga ne-Pilates, indawo eyinhloko ka-Howard ekhethekile, ingaba usizo ikakhulukazi ekwakheni amandla nokuvumelana nezimo.
U-Matthews uyavuma ukuthi ukuqeqeshwa kwamandla kufanele kube yingxenye yendlela yakho yokuzivocavoca. Uhlelo lwe-15-15-15 lunikeza imiphumela yokwakha amandla - "ukugibela ibhayisekili, ikakhulukazi, kungaba indlela enhle yokuthuthukisa ithoni yemisipha yomzimba kanye namandla, kodwa akusebenzi njengokuqeqeshwa kwamandla, njengokusquatting nokwenza amaphaphu. .”
Ukuqalisa Ngomjikelezo Wokujima we-15-15-15
Ngenkathi u-Matthews ethi cishe azikho izithiyo ezinhlelweni ze-15-15-15, uma umusha kakhulu ukuzivocavoca, kungcono uqale kancane. “Uma umuntu okwamanje engekho esimweni esihle kakhulu futhi akazivocavoci, ukugxumela ku-15-15-15 cishe kuzoba kuningi kakhulu. Akukho lapho engizobaqala khona.”
Esikhundleni salokho, uncoma ukuthi uqale ngemizuzu eyi-15 kuye kwengama-30 nje ngosuku lokuhamba. "Okungcono, phuma uhambe imizuzu eyi-15 kuye kwengama-30." Kwenze lokho amasonto ambalwa uze uzizwe unamandla - mhlawumbe awusabuzwa ubuhlungu emilenzeni noma ezinyaweni futhi usukwazi ukuhamba ngokushesha ngaphandle kokuphelelwa umoya. Lezi yizimpawu zokuthi umzimba wakho ujwayele ukuzivivinya futhi usulungele ukukhuphuka izinga.
Lelo zinga elilandelayo lingase lihlanganise ukuhamba imizuzu engu-15 kulandelwe imizuzu engu-15 yokuphotha ibhayisikili, kulandelwe eminye imizuzu engu-15 yokuhamba.
Ungayixuba ngendlela ekuthanda ngayo futhi ngokusekelwe kulokho okokusebenza ongafinyelela kukho, kodwa umqondo oyinhloko kufanele kube ukukhuphuka kancane kancane kancane uze ukwazi ukwenza ukuqhubekela phambili okugcwele kwemizuzu engama-45.
U-Matthews uphinde uxwayise ngokuthi uma unesisindo esiningi okufanele ulahlekelwe, kungase kube ngcono ukubambezela ukugijima ku-treadmill uze wehlise isisindo. Ukugijima kuwumsebenzi onomthelela omkhulu ongaba nzima ezinqulwini, emadolweni, emaqakaleni nasezinyaweni. Ukuthwala isisindo esiningi kuhlanganisa ubunzima obufakwa emalungeni. Ukushintsha umsebenzi onomthelela omncane njengokugwedla noma ukubhukuda kungasiza ekudambiseni okunye kwalolo bunzima ngenkathi kusahlinzeka ngokujima okuhle kakhulu kwenhliziyo nemithambo yegazi okungakusiza ukufeza izinhloso zakho zokuncipha kwesisindo.
Ekugcineni, u-Howard uthi, noma yimuphi umsebenzi noma uhlelo lokujima olujabulelayo olukugcina unyakaza cishe lungcono kakhulu. “Imizimba yethu nempilo iyashintsha njengoba sikhula, futhi kubalulekile ukuthola izindlela zokuzijwayeza ukuze siqhubeke nokuzilolonga futhi silondoloze indlela yokuphila esebenzayo.”
Isikhathi sokuthumela: May-19-2022