Litsebi li molemo ho re fa keletso ea boikoetliso. Lefapha la Bophelo bo botle le fetola lisebelisuoa tsa mosebetsi oa boipheliso ho re bolella hore na re ikoetlisa hakae ho ntlafatsa bophelo ba rona, ho theola 'mele le ho feta.
Lekhotla la Mopresidente mabapi le boits'oaro ba 'mele le lipapali li kenyelelitsoe ka tataiso ea lona. Esita le barupeli ba hau , joaloka 'na, ba fana ka lits'ebeletso tsa mokhoa oa ho ikoetlisa' me u tla hlokomela hore boholo ba melao-motheo ena bo shebahala ka tsela e tsoanang: Cardio hoo e ka bang matsatsi a 3-5 ka beke le koetliso ea matla ka makhetlo a mabeli ka beke.
Melao-motheo ena e thusa, empa hangata e hlakile, e etsa hore u ipotse: Ke hloka boikoetliso bo bokae boo ke hlileng ke bo hlokang ho theola boima ba 'mele?
Boitlhakiso bo U Tsoelang Pele
Seo ba bangata ba rona re se batlang ha re ea ho batla boikoetliso keletso e tobileng. Re batla ho tseba hore na ke mesebetsi efe eo re lokelang ho e etsa le hore na re tla sebetsa nako e telele hakaakang , hore na ho thata ho sebetsa joang le hore na re ka ikoetlisa joang.
Re batla motho e mong hore a re, "Bona lenaneo la ho itšireletsa le hlokahalang hore le tsebe hantle hore na le batla ho ea kae." Le hoja litsebi tse ngata li tla u bolella hore li na le karabo, 'nete ke hore ha ho na kemiso e le ngoe e tla finyella seo u se hlokang.
Joale u tseba joang hore na o ikoetlisa hakae ? Sebaka se seng sa ho qala ke ka lipakane tsa hau. E le ho u thusa, ke tlohile tataiso bakeng sa lipakane tse tharo tse tloaelehileng: bophelo bo ntlafetseng, ho thibela boima ba 'mele le, ho hlakile, ho lahleheloa ke boima ba' mele . Mokhoa oa ho sebetsa le mananeo a kenyeletsitsoeng ho tla u thusa hore u ikoetlise.
Litaelo tsa Bophelo ba Hao
Mosebetsi oa Sebele oa Tataiso bakeng sa Maamerika, o hatisitsoeng ke Lefapha la Bophelo o fana ka maikutlo a latelang:
Etsa li - cardio metsotso e 30 ka letsatsi, matsatsi a mahlano ka beke
Kapa
Etsa li-cardio ka matla ka metsotso e 20 ka letsatsi, matsatsi a mararo ka beke
Le
Etsa li-exercises tsa koetliso ea matla a 8 ho isa ho 10 , ho pheta-pheta ho 8 ho isa ho tse 12 tsa mosebetsi ka mong habeli ka beke.
Etsa Hore e be 'Nete
Mehlala e latelang e bonts'a hore na u ka hlophisa mosebetsi oa hau joang ho finyella tataiso:
E Qala ho Qala
Kemiso ena ea ho ikoetlisa ke khetho e ntle haeba u qala 'me u sa itokisetsa matsatsi a 5 a cardio:
- Mantaha : metsotso e 20 ea cardio
- Labobeli : Kakaretso ea Matla a Matla
- Laboraro : metsotso e 20 ea cardio
- Labone : Phomola
- Labohlano : metsotso e 20 ea cardio
- Moqebelo : Kakaretso ea Matla a Matla
Kopanya le ho bapisa
Letoto lena le nka lintho ka ho eketsehileng ka mesebetsi e eketsehileng le matla a mangata:
- Mantaha : 30 metsotso e lekaneng, e lebelo le bohareng
- Labobeli : Koetliso ea nako ea metsotso e 20 (ho tsamaea le ho tsamaea ka tsela e itseng)
- Laboraro : Palo ea Matla
- Labone : metsotso e 20 (ho tsamaea le ho tsamaea, kapa ho qeta nako ea ho qeta nako ea ho qeta nako)
- Labohlano : Kakaretso ea Matla a Matla
- Moqebelo : Mehato e meraro ea metsotso e 10 ka lebelo le leholo
Litaelo tsa ho Thibela Boima ba Boima
Le hoja ho se na tataiso ea molao bakeng sa ho thibela boima ba 'mele, boemo ba ACSM bo holima taba ena bo fana ka maikutlo a ho sebetsa ka mokhoa o lekanyelitsoeng pakeng tsa metsotso e 150-250 (20-35 metsotso e letsatsi le letsatsi) kapa hoo e ka bang ka 1200 ho ea ho 2000 kcal ka beke e ka u thusa ho boloka boima ba hau .
E le hore u bone hore na sena se shebahala joang bophelong ba sebele, hlahloba kemiso ea kemiso e ka tlaase mona, e leng esale pele hore lik'hilojule li chesitsoe ho motho ea 150-lb:
Boima ba ho fumana Sehlopha sa Thibelo
Lenaneo lena la boikoetliso le kenyelletsa mesebetsi e fapa-fapaneng ea cardio, kaofela e etsoang ka lebelo le itekanetseng hammoho le ho ikoetlisa matla le ho ikoetlisa ka yoga, bakeng sa lenaneo le feletseng le le leka-lekaneng:
- Mantaha : Elliptical Trainer , metsotso e 40 ka lebelo le leka-lekaneng, lik'hilojule tse 327, ho khaola metsotso e 10 , lik'hilojule tse 40
- Labobeli : Motheo oa Motheo oa Motsoako , 30 metsotso, lik'hilojule tse 100
- Laboraro : Ho tsamaea, metsotso e 45 ho 4.5 mph, lik'hilojule tse 322, ho otlolla metsotso e 10 , lik'hilojule tse 40
- Labone : Motheo oa Motheo oa 'mele, 30 metsotso, lik'hilojule tse 100
- Labohlano : Ho sesa ho sesa, metsotso e 20, lik'hilojule tse 137
- Moqebelo : Sekolo sa Yoga, metsotso e 60, lik'hilojule tse 170
Kakaretso ea nako : Metsotso e 245
Ho hakanngoa hore Calories e Chesitsoe : 1236
Litaelo tsa ho Fokotsa boima
Hona joale re fihla ho li-nitty-gritty, boikoetliso boo u bo hlokang hore u fokotse boima ba 'mele. U ka bona hore ho nka boikoetliso bo bongata e le ho thibela boima ba 'mele,' me ho hlokahala le ho feta hore o fokolise boima ba 'mele.
Bakeng sa sepheo sena, ACSM e khothalletsa metsotso e 200-300 beke le beke ea boikoetliso bo itekanetseng. Leha ho le joalo, hopola hore ho sebetsa ka thata bakeng sa ho ikoetlisa ho tla u fa bang ba bang ba hao. E le ho e bona ka liketso, kemiso ea mohlala e ka tlase e bontša kamoo mokhoa oa bo-150-lb oa boikoetliso o lumellanang kateng ka metsotso e 300 ea boikoetliso ka beke:
Boima ba Boima ba 'mele
- Mantaha : 30 metsotso ea Koetliso ea Phapang ea Boithaopo (HIIT) - Mokhoa o mong oa metsotso e le 'ngoe (10 mph kapa ka potlako kamoo u ka khonang kateng) ka metsotso e 2 (4.5 mph) bakeng sa metsotso e 30, lik'hilojule 320. Motheo oa Motsoako o feletseng, 30 metsotso, Lik'hilojule tse 100
- Labobeli : sehlopha sa bo-kickboxing sa metsotso e 60, lik'hilojule tse 550
- Laboraro : 30-45 metsotsoana e tlaase ea 'mele , lik'hilojule tse 300, ho khaola metsotso e 15 , lik'hilojule tse 42
- Labone : Metsotso e 60 ea yoga, lik'hilojule tse 170
- Labohlano : metsotso e 45 HIIT - Mohlala o mong motsotso o 10 mph le metsotso e 2 ho 4,5 mph bakeng sa metsotso e 45, lik'hilojule 480
- Moqebelong : 30 metsotsoana ea 'Mele e ka Holimo ea lik'hilojule tse 150
Kakaretso ea nako : 315 Metsotso
Ho hakanngoa hore Calories e Chesitsoe : 2112
Ho Etsa Sense ka Eona Tsohle
Haeba u se u qala ho leka ho theola 'mele, u ka' na ua khaoloa ke boikoetliso boo u lokelang ho bo etsa. Litaba tse monate ke hore, ha ho hlokahale hore u qale ka nako eo. Ha e le hantle, tsela e ntle ea ho e atamela ke ho qala ka ho tsepamisa maikutlo ho ntlafatsa bophelo ba hau.
Mesebetsi eo e phethahetse bakeng sa ba qalang le ho u lumella hore u hahe motheo o matla oa matla pele o fallela mekhoeng e thata ea ho boloka le ho theola boima ba 'mele. Qala ka seo u ka se etsang le ho sebelisa tataiso e le eona feela: Tataiso ea ho theha lenaneo le sebetsang ho uena .
Lisebelisoa:
ACSM le AHA. Mosebetsi oa Boipheliso le Tataiso ea Bophelo ba Sechaba. " ACSM.
Jakicic JM, Clark K, Coleman E, et al. Koleji ea Amerika ea Meriana ea Meriana. Koleji ea Amerika ea Lipapali Palo ea boemo ba meriana. Mekhoa ea ho kenella e nepahetseng bakeng sa tahlehelo ea boima ba 'mele le thibelo ea boima bo boima bakeng sa batho ba baholo. Med Sci Sports Exerc. 2001 Dec; 33 (12): 2145-56.
Lekhotla la Mopresidente ka Boiketlo ba 'mele le Lipapali Lintho tsa bohlokoa tsa bophelo bo botle: Litaelo tsa mananeong a ho ikoetlisa. www.fitness.gov.