Uma kukhulunywa ngokufaneleka komzimba, ukuzivocavoca njalo kubalulekile ukuze kufezwe indlela yokuphila enempilo. Inketho ethandwayo yokuzivocavoca ngaphakathi yi-treadmill, evumela abantu ukuthi benze ukuzivocavoca kwe-aerobic ngendlela abayithandayo. Kodwa-ke, umbuzo ovamile abasubathi abaningi abasafufusa ngisho nabanolwazi abavame ukuwubuza uthi “Kufanele ngizivocavoce isikhathi esingakanani ku-treadmill?” Kule bhulogi, sizohlola izici ezinquma ubude bokuzivocavoca kwe-treadmill futhi sinikeze amanye amathiphu okukusiza ukuthola isikhathi esifanele sokuzivocavoca imigomo yakho yokufaneleka komzimba.
1. Qala ngengqondo yesinyathelo ngesinyathelo:
Kungakhathaliseki ukuthi umusha ku-treadmill noma ungumgijimi onolwazi, kubalulekile ukusondela ekuzivocavoceni kwakho ngomqondo oqhubekayo. Ukuqala kancane kancane ukwandisa isikhathi sakho sokuzivocavoca kuzosiza ukuvimbela ukulimala futhi kuvumele umzimba wakho ukuthi uzivumelanise nezimo. Qala ngokuzivocavoca okufushane bese kancane kancane wakhela ekuzivocavoceni okude ngokuhamba kwesikhathi.
2. Cabanga ngezinga lakho lokufaneleka komzimba:
Izinga lakho lokufaneleka lamanje lidlala indima ebalulekile ekunqumeni isikhathi esifanele sokuzilolonga kwe-treadmill. Uma usaqala noma unezinga eliphansi lokufaneleka, hlose imizuzu engaba ngu-20-30 ngeseshini ngayinye. Khulisa kancane kancane isikhathi sibe yimizuzu engu-45-60 njengoba uthuthuka futhi wakha amandla. Kodwa-ke, khumbula ukuthi wonke umuntu uhlukile, ngakho lalela umzimba wakho bese ulungisa ngokufanele.
3. Zibekele imigomo ethile:
Ukubeka imigomo ethile kuzokuvumela ukuthi uhlele ukujima kwakho kwe-treadmill ngempumelelo. Kungakhathaliseki ukuthi umgomo wakho ukwehlisa isisindo, ukukhuthazela kwenhliziyo, noma ukuthuthukisa impilo iyonke, ukuba nemigomo ecacile kuzosiza ekunqumeni isikhathi esifanele. Ukuze wehlise isisindo, ukuzivocavoca kwe-treadmill okunamandla aphakathi nendawo, okude (cishe imizuzu engama-45-60) kungaba yinzuzo. Kodwa-ke, ukuze wehlise ukukhuthazela kwenhliziyo, izikhathi ezimfushane zokuqeqeshwa kwe-high-intensity interval (HIIT) (cishe imizuzu engama-20-30) zisebenza ngendlela efanayo.
4. Qonda ukubaluleka kokuqina:
Ukuqina kokuzivocavoca kwakho kwe-treadmill nakho kuthinta ngqo ubude besikhathi obufanele. Ukuzivocavoca ngamandla aphezulu, njengokusheshisa noma ukujima kwe-HIIT, kungasebenza kangcono ngesikhathi esifushane. Lokhu kuzivocavoca ngokuvamile kuthatha imizuzu engama-20-30 futhi kushintshana phakathi kokuzivocavoca okunamandla nokululama. Ngakolunye uhlangothi, ukuzivocavoca okuzinzile okuphansi kuya kokulinganisela kungenziwa isikhathi eside, noma kuphi kusukela kumaminithi angama-30 kuya ehoreni.
5. Lungisa isimiso sakho:
Esinye isici okufanele usicabangele lapho unquma ubude bokuzivocavoca kwe-treadmill uhlelo lwakho. Nakuba kubalulekile ukubeka phambili ukuzivocavoca, ukuthola ubude obuhambisana kahle nomkhuba wakho kuzokwandisa amathuba okunamathela kukho. Zama ngezikhathi ezahlukene uze uthole indawo emnandi ekuvumela ukuthi ugcine umkhuba ojwayelekile we-treadmill ngaphandle kokuzizwa uphuthunyiswe noma ukhungathekile.
Ekuphetheni:
Ngakho-ke, kufanele uzivocavoce isikhathi esingakanani ku-treadmill? Ekugcineni, ayikho impendulo eyodwa efanela konke. Isikhathi esifanele sincike ezintweni ezahlukahlukene, okuhlanganisa izinga lakho lokufaneleka, imigomo, ukuqina, kanye nesimiso. Khumbula ukuqala kancane kancane, wandise isikhathi sakho sokuzivocavoca kancane kancane ngokuhamba kwesikhathi, futhi wenze ukungaguquguquki kube yinto eza kuqala. Ngokuthola isikhathi esifanele sokuzivocavoca kwakho ku-treadmill, uzobe usesendleleni yokufeza imigomo yakho yokufaneleka futhi ujabulele izinzuzo zokuzivocavoca njalo. Ukugijima okujabulisayo!
Isikhathi sokuthunyelwe: Julayi-12-2023