Ukuba ne-treadmill kuya kuqheleka njengokuba nelungu lejimu. Kwaye kulula ukuqonda isizathu. Njengoko besikhe sathetha kwizithuba zebhlog zangaphambili,ii-treadmillsIyaguquguquka kakhulu, kwaye ikunika lonke ulawulo olufunekayo kwindawo yakho yokuzilolonga, ixesha, ubumfihlo kunye nokhuseleko.
Ngoko ke esi sithuba simalunga nokusebenzisa kakuhle umatshini wakho wokubaleka. Ukuzilolonga kwakho kufanele kube bude kangakanani? Yeyiphi indlela yokucinga efanelekileyo onokuyisebenzisa xa ubaleka endleleni eya kwindawo engenanto? Ungayilinganisela njani indlela yokubaleka kwakho ngaphakathi nangaphandle? Makhe sijonge le mingeni mithathu:
1. Ubude bokuzilolonga obufanelekileyo…
Kuxhomekeke kuwe ngokupheleleyo, kwiinjongo zakho, nakwixesha olichitha ubaleka! Into ebalulekileyo apha kukungathelekisi ukuzilolonga kwakho nokwabanye abantu. Ukuba ungumqali opheleleyo, umsebenzi wakho we-treadmill ungasekelwa ekuhambeni ngamandla. Sebenzisa isikali se-RPE - iRate of Perceived Exertion - ukulinganisa isantya sakho. I-10/10 ngumzamo omkhulu kakhulu, i-1/10 ayishukumi kangako. Ungayisebenzisa le nto ukukukhokela, nokuba i-10/10 kukubaleka kancinci okanye ukuhamba ngamandla kuwe.
Kwabaqalayo, ukuzifudumeza imizuzu emihlanu kwi-3-4/10, ukuya kumzamo we-6-7/10 imizuzu eli-10-15 uze ubuyele kwi-3-4/10 yakho ukuze upholise imizuzu emithathu yindawo entle yokuqala. Yandisa ixesha lakho lokuzilolonga kancinci kancinci ngemizuzu kwaye wandise isantya sakho sokusebenza ngokukhawuleza kangangoko unako.
Ukuba ungumgijimi onamava, uya kwazi kwakhona ukuba ukusebenzisa kakuhle i-treadmill yakho kuxhomekeke kwiinjongo zakho. Ngaba ufuna ukuphucula isantya sakho kunye nokuqina, okanye ukunyamezela kwakho? Kuyanceda ukwazi umahluko phakathi kokuqina kunye nokunyamezela, kuba la magama adla ngokusetyenziswa (ngokungalunganga) ngokutshintshana. Ukuqina lixesha elinokwenziwa umsebenzi kwinqanaba eliphezulu. Ukunyamezela kukukwazi kwakho ukugcina umsebenzi ixesha elide.
Ngoko ke, ukuba ufuna ukuphucula ixesha lakho le-5k umzekelo, eli licebo lesantya kunye nokuqina. Kufuneka uqeqeshe umxube wokubaleka; isantya, ikhefu kunye ne-fartlek kunye nokubaleka okulula. Akunyanzelekanga ukuba ube nomqeqeshi koku, njengoko izicwangciso zoqeqesho zasimahla zifumaneka ngokulula kwiindawo ezidumileyo njengeRunner's World. Nangona kunjalo, soloko umamela umzimba wakho, uqeqesha amandla ukuze uxhase umdlalo wakho kwaye ungawutyesheli umkhuba wokuzikhathaza ophindaphindayo njengoko udla ngokubangela iingxaki ezinkulu. Phumla ngokwaneleyo kwaye ucele ingcebiso kwingcali ye-physiotherapist ukuba umzimba wakho ukuxelela ukuba kufuneka wenze njalo.
Ukuba usukela usukelo lokunyamezela njengemarathon okanye i-ultra marathon, ngoko usebenza kubuchule bakho bokumelana nokudinwa. Oku kubhekiselele kwixesha emilenzeni yakho, kwaye ukuqokelelana kweemayile ezicothayo kwindawo ye-aerobic - indawo yesi-2 - yenye yezona ndlela zibalaseleyo zokuyiphuhlisa.
Indawo yesi-2 ithetha ukuba ubaleka ngesantya sentliziyo yakho singaphantsi komlinganiselo wakho we-aerobic, kwaye idla ngokuba yeyona ndawo ingakhathalelwanga kodwa iluncedo kakhulu ukuziqeqesha kuyo. Yisantya esikhululekileyo, apho unokuthetha ngokulula kwaye uvale umlomo wakho kunye nomoya wakho weempumlo ngelixa usenza oko. Ivakala imnandi, inyusa ukomelela kwentliziyo yakho, impilo ye-metabolic kunye ne-VO2 Max. Ukuphucula isiseko sakho se-aerobic kuya kukunceda ukuba ukhawuleze kwaye kuphucule ukunyamezela kwakho. Kufuneka ubaleke kancinci ukuze ubaleke ngokukhawuleza. Kuyimpumelelo yomnye nomnye.
Nangona ndingumntu okhuthaza kakhulu ukuphuma ngaphandle ukuze wenze ezi midlalo, ungandisa ixesha olichitha usenza i-zone 2 kwi-treadmill ngokumamela umculo okanye ukuvumela ingqondo yakho ihambe. Cinga ngayo njengendlela yokucamngca okushukumayo apho ungakhathazeki ngokuphepha abantu endleleni yakho okanye ukukhubeka kumhlaba ongalinganiyo. Inokuba yindlela entle yokuziqeqesha, qiniseka ukuba akukho bantwana/izilwanyana zasekhaya/izithintelo kufutshane ne-treadmill yakho ukuba uza kuzibekela indawo kwi-zone 2. Oku kuvakala ngathi kukuqonda, ndiyazi, kodwa kusoloko kulungile ukukhumbula ukuba ubaleka kwindawo ehambayo.
2. Yoyisa isithukuthezi.
Ukuba ukubaleka ngaphakathi endlini kuyadinisa okanye akunjalo kuxhomekeke kwindlela ocinga ngayo nendlela ojonga ngayo ixesha lakho kwi-treadmill. Ukuba ucinga ukuba kuza kuba yimfazwe yengqondo, mhlawumbi kuya kuba njalo. Kodwa ukuba ucinga ngexesha lakho lokunyathela njengexesha lakho; ixesha apho ungavumeli uxinezeleko, iingxaki okanye iingxaki zemihla ngemihla ukuba zingene kwiingcinga zakho, kuya kuba yindawo yokusabela kuzo zonke ezi zinto kwaye kube yinto yokunqwenela nokuyilindela.
Umculo ukwangumhlobo wakho osenyongweni apha. Yenza uluhlu lweengoma ozithandayo olulingana nexesha ofuna ukuziqeqesha ngalo, kwaye ungalibali ixesha. Zilahle nje kumculo uze ubaleke ude ugqibe uluhlu lweengoma. Ukuba unezinto ezikukhathazayo, kusenokwenzeka ukuba uza kufumanisa ukuba zibekwe ngendlela engcono xa ugqibile ukubaleka kwakho.
Khumbula ukuba ukuba uziqeqesha kugqatso lokunyamezela, okukhona unokumelana nexesha elininzi xa unyathela, kokukhona uya kujongana nokuhamba kwexesha ngosuku lomdyarho. Ukuba ungahlala ixesha elide kwi-treadmill, ungayisebenzisa loo nto njengoqeqesho lwengqondo kumdyarho omde.
Ukubaleka ngexesha elifunekayo yindlela entle yokuphelisa isithukuthezi. Umqeqeshi wakho owuthandayo osekelwe kwi-app ngumcebisi wakho, umhlobo wakho wokubaleka, umkhuthazi kunye nentshatsheli yokuzikholelwa ngamaxesha owadinga kakhulu. Ukuphulaphula xa ungafuni ukucinga ngewotshi, imayile okanye okwenzekayo ngaloo mini yindlela entle onokuba nayo epokothweni yakho.
3. Lungisa uqeqesho lwakho lwe-treadmill kunye nokubaleka ngaphandle.
Ukuba kubonakala kulula ukubaleka kwi-treadmill kunangaphandle, kungenxa yokuba kunjalo. Xa ubaleka ngaphakathi endlwini, awulwi nxamnye nokumelana nomoya, okanye iincochoyi ezincinci kunye nemiqolomba yendlela okanye umzila.
Ukuze ukwazi ukulinganisa ukubaleka ngaphandle kwi-treadmill, hlala uthambekele kwi-1% ngalo lonke ixesha. Olu xhathiso luncinci lunceda ekulinganiseni ukubaleka emhlabeni; kokubini kwindlela okuvakala ngayo emilenzeni yakho, kunye nemfuneko yesantya sentliziyo yakho kunye namanqanaba okusebenzisa ioksijini.
Nangona kunjalo, eyona ndlela ilungileyo yokuvala umsantsa phakathi kwezi zimbini kukusebenzisa indibaniselwano ye-treadmill kunye nokubaleka ngaphandle. Zombini zinendawo yazo kuqeqesho lwakho, ngoko ke nokuba umane ubaleka ngaphandle ngeveki kuya kunceda umzimba wakho utshintshe ukusuka kwenye ukuya kwenye. Ukwenza oku kuthetha ukuba impumelelo yakho yokomelela kwe-treadmill oyisebenzele nzima idlula kakuhle kuyo nayiphi na imidyarho okanye ukubaleka kokuzonwabisa okwenzayo.
Ekugqibeleni, ufuna umzimba wakho ube namandla kwaye uqine, kwaye oko kuthetha uqeqesho olupheleleyo. Ukuba usoloko ubaleka ngebhanti ethambileyo nezinzileyo, amalungu akho aya kuziva ukuba ngequbuliso utshintshela kwiindawo zangaphandle ezinzima nezingalinganiyo. Kwelinye icala, ukubaleka kwi-treadmill kunobubele kancinci emzimbeni wakho kwaye kuya kunceda ukuhlala ixesha elide ekubalekeni kwakho ngelixa uziqeqesha ukufezekisa iinjongo zakho. Sebenzisa le ndlela ukuze usebenzise kakuhle i-treadmill yakho, kwaye utyalo-mali lwakho - olusemzimbeni nolwemali - luya kuhlawula imivuzo.
Ixesha leposi: Oktobha-18-2024