Haeba mocheso o ka ntle, latela litlhahiso tse tsamaeang hantle ho sebelisa boemo ba hau ba leholimo le ho boloka tloaelo ea hau ea ho tsamaea.
1. Khetha Nako e Ntle ea Letsatsi ho Tsamaea
Tseba boemo ba leholimo sebakeng sa hau. Dawn e ntle, le hoja e fihla mathoasong a June le July. Libakeng tse ling, moea oa leoatle o qala ho kokobetsa bosiu bosiung ba motšehare oa mantsiboea. Empa libakeng tse ngata tse ka hare ho naha, mocheso o phahama ho fihlela mantsiboeeng a mantsiboea, ka hora ea bo-5 ho ea ho ea bo 6 mantsiboea, 'me o se ke oa fola ho fihlela letsatsi le likela
Lenaneo la hau la ho tsamaea ka mor'a mosebetsi le ka u kenya nako e chesang haholo ea letsatsi.
Nahana ka makhetlo a mabeli ka ho ikoetlisa ha mocheso o lekaneng o feta 90 F (32 C) le mongobo o lekanyelitsoeng o feta karolo ea 60 lekholong, ho ea ka American Council on Exercise. Sheba lisebelisoa tsa boemo ba leholimo le libaka tsa mocheso oa mocheso 'me u li sebelise ho fumana hore na ho chesa haholo ho itlhahisa ka ntle. Ho molemo ho etsa ts'ebetsong ea hau ea ho tsamaea treadmill kapa ka tlung ho tsamaea tseleng ho e-na le maemo a mocheso o seng kotsi.
2. Khetha Route e kenyelletsang moriti
Qoba letsatsi le tobileng le ho tsamaea ka asphalt kapa konkreite. Litsela tsa tlhaho tlasa lifate ke libaka tse pholileng tse lokelang ho tsamaea. Tsena li boetse li khahloa ke likokoanyana, kahoo khetha mofuta oa likokoanyana haeba li u sitisa haholo, 'me u hlahlobe li-ticks hamorao. O ka sebelisa app mapping ea marang-rang ho fumana tsela ea ho tsamaea 'me u sebelise "Satellite View" kapa "Hybrid View" ho bona moo lifate le moriti li ka bang teng.
3. Etsa bonnete ba hore u na le metsi a lekaneng
Noa khalase ea metsi (lihora tse 12 ho isa ho tse 20) metsotso e 60 pele o qala ho tsamaea. Seo se qala ho hlatsoa hantle empa o na le monyetla oa ho felisa ntho leha e le efe pele o qala ho tsamaea. Ebe u noa senoelo sa metsi (li-ounces tse 6 ho isa ho tse 8) metsotso e meng le e meng e 20 ho ea ho e 30 ho tsamaea ha hao.
U ka tseba hore na u qetella u e-na le metsi a mangata ka mor'a hore u tsamaee ha mapheo a hao a ntse a phahame 'me motsoako oa hau o le motšo o mosehla. Tsamaiso ea ho noa ea batsamaisi le limathi li re ho "noa ha u nyoriloe," kahoo, etsa bonnete ba hore u noe metsi e le hore u ka khona ho etsa joalo ha u nyoriloe. Qoba lino tse nang le tsoekere e phahameng ea tsoekere, kaha seo se ka baka moferefere. Metsi ke seno se monate ha u tsamaea ho fihlela hora. Haeba u tsamaea ebile u fufuleloa ka nako e fetang hora, fetola ka mor'a hora ea ho bapala lipapaling tse nkeloang sebaka sa electrolyte (letsoai la 'mele).
Qala ka leqhoa le mangata ka metsing a hau e le hore e lule e pholile ha u ntse u tsamaea. Batla libotlolo tsa metsi tse nang le metsi a mangata le li-package hydration.
4. Etsa Moriti oa Hao
Boemo ba hau ba leholimo bo chesang bo tsamaeang likoloi bo lokela ho kenyelletsa liaparo tse mebala-bala tse lekantsoeng ho u sireletsa mahlaseli a letsatsi a letsatsi. Ha u ntse u ka nahana hore liaparo tse seng kae li tla ba tse pholileng, hlokomela hore batho ba tsamaeang lehoatateng ba boloka letlalo le koahetsoe ke liaparo tse hlephileng, tse bobebe.
Apara sekoti se nang le sefofane kapa sekoahelo sa lehoatata se nang le mahlaseli a ho koala molala oa hau. Apara sekoahelo sa letsatsi ho thibela ho chesoa ke letsatsi, kankere ea letlalo le wrinkles. Apara litula tsa mahlaseli tse hloekisang UVA le UVB ho sireletsa mahlo a hau.
5. Sebelisa maqheka a pholileng
Sheba mabanta a pholileng a bohale a nang le likristale tse koahelang metsi 'me u boloke molala oa hao o pholile ka nako e telele.
U ka boela ua fokotsa le ho fokotsa bandanna kapa ho hlatsoa liaparo 'me ue boloke ka mokotleng oa ziplock o nang le maqhoa a leqhoa, esita le ho o jara ka har'a sesebelisoa sa sesepa. E behe molala oa hau molaleng oa hau ka potlako.
Ho senya sefahleho sa hau le molala ka metsi a pholileng ho ka u thusa ho fola. Ha u ntse u tsamaea, u ka koahela sekoti sa hao metsing selibeng sa metsi ho u thusa hore u lule u pholile. Haeba u apara lipale tsa moriri ka maqeba a hao, ho tšela ba metsi a pholileng ho ka boela ha thusa ho fana ka phomolo ea mocheso.
6. E nka e le bonolo
Haeba u sa khone ho qoba mocheso, fokotsa matla a ho tsamaea ha hao e le hore 'mele oa hao o hlahise mocheso o fokolang o ka hare. Sheba fatše, haholo-holo ha u nyoloha.
Boloka phaello e phahameng ea ho sebetsa bakeng sa linako tse pholileng. Hape, hlokomela hore ha u tloha sebakeng se pholileng ho ea mofuthu, u tla ikutloa u futhumetse esita le mocheso o batang haholo. Haeba u tsamaea, nahana ka sena 'me u rera ho sebetsa habonolo ho fihlela u sebelisetsoa boemo ba leholimo bo bocha.
7. Shebella ho kula ha mocheso le ho felloa ke metsi
Itlhokomele le metsoalle ea hao ea ho tsamaea ka lipontšo tsa ho kula ha mocheso . Haeba u e-ba le setulong se chesang, u hlatsoa ke pelo, u na le letlalo le omeletseng kapa likhahla, ema 'me u leke ho noa metsi kapa ho noa joala. Haeba u sa ikutloe u le betere, fumana thuso ea bongaka hang-hang. Haeba u le tlas'a tlhokomelo ea meriana, haholo-holo pelo kapa mathata a ho hema kapa ho ba le mocheso oa mocheso pele, buisana le mofani oa hao oa bophelo bo botle ka ho tsamaea mocheso.
Hoa thahasellisa ho hlokomela hore tlhahlobo e 'ngoe ea lipatlisiso ea maqheka a pholileng nakong ea boikoetliso e fumane hore ba thusitse ho sebelisa li-exercisers, empa ha hoa bonahala eka e fokotsa mocheso oa' mele oa ka hare. U ka 'na ua ba kotsing ea ho kula habonolo esita leha u sa ikutloe u chesehile. Boloka seo kelellong 'me u lule u sireletsehile.
> Mohloli:
> Ruddock, Alan, Brent Robbins, Garry Tew, Liam Bourke le Alison Purvis. "Mekhoa e Atlehang ea ho Koahela Nakong ea ho Tsoela Pele ho Sebelisa Maemo a Chesang a Chesang: Tlhahlobo e Hlophisitsoeng le Meta-Analysis." Meriana ea lipapali 47, ha. 3 (2016): 517-32. le: 10.1007 / s40279-016-0592-z.