Kwezi ntsuku, kubonakala ngathi wonke umntu odumileyo unokutya okanye iprotocol yokuzilolonga abayicebisayo ngaphezu kwabo bonke abanye.Njengomnye wabantu abadumileyo eHollywood iminyaka, uJennifer Aniston akahlukanga;kutshanje, uye touting iingenelo ezibizwa ngokuba 15-15-15 isicwangciso ukuzilolonga, okanye Jennifer Aniston ukuzilolonga.Kwaye abaqeqeshi bathi le ndlela ingaphezulu kwe-gimmick, icacile kwaye iyafikeleleka.
Ingcamango esisiseko yesi sicwangciso sokuzilolonga sentliziyo kukuchitha imizuzu eli-15 uhamba ngebhayisekile kwibhayisekile emileyo, emva koko ibe yimizuzu eli-15 kumatshini ojikelezayo kwaye ekugqibeleni ube yimizuzu eli-15 ubaleka okanye ubaleka kwi-treadmill.
UMike Matthews, umqeqeshi wobuqu oqinisekisiweyo, umsasazi wepodcast nomseki weLegion Athletics, inkampani encedisa ezemidlalo eseClearwater, eFlorida, uthi imizuzu engama-45 ye-cardio “ngumlinganiselo olungileyo wokuzilolonga.”Nangona ecebisa kancinci - malunga nemizuzu engama-30 ukuya kuma-45 ye-cardio kubathengi bakhe, njengoko "unokufumana iziphumo ngaphantsi kwemizuzu engama-45."
Sekunjalo, ukujonge ukufumana imizuzu engama-30 ukuya kwengama-45 yokuzilolonga kwiintsuku ezintlanu ukuya kwezisixhenxe ngeveki lusukelo oluncomekayo kunye “nendawo emnandi ekuphuculeni impilo ngeendlela ezahlukeneyo,” utshilo uMatthews.
Izibonelelo ze-15-15-15 Plan
Enye inzuzo ephambili yolu hlobo lokuzilolonga kukuphucula ukubunjwa komzimba, okanye umlinganiselo wemisipha kumafutha.“Kwimizuzu engama-45 yokuzilolonga ngokuqatha, njengokukhwela ibhayisekile, umzobo okanye ukubaleka kwi-treadmill, uya kutshisa naphi na ukusuka kuma-500 ukuya kuma-700 eekhalori, kuxhomekeke kubungakanani bobunzima bakho kunye nokuba usebenza ngamandla kangakanani na,” Utsho uMatthews.Ukuqina okuphakathi kuthetha ukuba ungabamba incoko ngelixa uzilolongela, kodwa uyakuba nomoya omncinci.
Oko kutshiswa kwekhalori, ukuba ubuya kwenza loo nto iintsuku ezisixhenxe ngeveki, kunokongeza ngaphezu kwe-3500 calories.Kukho iikhalori ezingama-3500 kwiponti yamafutha, kwaye ngelixa izibalo zingeyonto enye ukuya kwenye, "ngumgaqo oluncedo wokuba kufuneka utshise ngaphezulu kwe-3500 yeekhalori ukuphulukana neponti yamafutha," Utsho uMatthews.Ngoko ke, ukuba ujonge ukunciphisa umzimba, isicwangciso se-15-15-15 kunye nokutya okunempilo (ukuze ungafaki iikhalori ezininzi kunokuba utshisa) kunokunceda.
Olunye uhlangothi oluphezulu kwisicwangciso se-15-15-15 kukuba akufuneki ukuba ibandakanye ngokungqongqo nje ukuhamba ngebhayisekile, umsebenzi we-elliptical kunye ne-treadmill.Umzekelo, ukuba awukwazi ukufikelela kwi-treadmill, unokuthatha indawo yokubheqa kumatshini wokubheqa.Nayiphi na indlela ye-cardiovascular modality oyonwabela ukuba ungayenza imizuzu ye-15 ngesantya esiphakathi kuya kwanela.
U-Ivory Howard, umqeqeshi weyoga oqinisekisiweyo kunye noPilates oseWashington, DC, uthi akunyanzelekanga ukuba wenze yonke imizuzu engama-45 ngexesha elinye, nokuba.Ukuba awukwazi ukufikelela kubo bobathathu oomatshini be-cardio, unokwahlula umthambo ube yimizuzu eli-15 yokuzilolonga kunye nemizuzu eli-15 yokuzilolonga ngebhayisekile kusasa kunye nemizuzu eli-15 yokubaleka ngesidlo sasemini.Uzakufumana imizuzu engama-45 ye-cardio, kodwa inokuziva ngathi incinci yotyalo-mali lwexesha.
Naliphi na iqhinga elikunceda ukuba ungene kuloo mizuzu kunokuba luncedo.Amaziko oLawulo lweSifo kunye noThintelo acebisa ukuba abantu abadala bafumane ubuncinane imizuzu eyi-150 yokuzivocavoca umzimba ophakathi (njengokuhamba ngebhayisikili, ukusebenzisa i-elliptical okanye ukugijima kwi-treadmill) ngeveki.I-CDC ikwacebisa iintsuku ezimbini zomsebenzi wokuqinisa izihlunu veki nganye.
Ngokuqhelekileyo, ukufumana imizuzu engama-30 ukuya kwe-45 yokuzivocavoca kwe-cardio izihlandlo ezihlanu ukuya kwezisixhenxe ngeveki yeyona nto ingcono.Unokudibanisa umsebenzi we-cardio kunye neentsuku zokuqeqesha amandla okanye enye.Ingongoma kukuhamba rhoqo kangangoko unako.
Nangona kunjalo, uninzi lwabantu baseMelika abafumani inani elimiselweyo lomsebenzi womzimba."Ngokutsho kweCDC, kuphela i-53.3% yabantu abadala badibana neziKhokelo zoMsebenzi woMzimba wokwenza umsebenzi womzimba we-aerobic kwaye kuphela i-23.2% yabantu abadala badibana nezikhokelo zoMsebenzi woMzimba womsebenzi we-aerobic kunye nokuqinisa imisipha," kusho uHoward.
Oku kuneempembelelo ezahlukeneyo kwimpilo jikelele kunye nokuba sempilweni."Uninzi lwezona zizathu ziphambili zokufa kunye nokukhubazeka e-US zinxulunyaniswa ngokuthe ngqo nokungabikho kokuzivocavoca umzimba," utshilo uHoward.
Ukuzibamba okuqhelekileyo malunga nokuba kutheni bembalwa abantu abadala baseMelika abafumana umthambo abawufunayo kukunqongophala kwexesha.Kulapho i-15-15-15 yokuzivocavoca inganceda."Umsebenzi we-15-15-15 unokulungelelaniswa ngokulula kwiimfuno zomntu, indlela yokuphila, kunye nokufumaneka, ukwenza umthambo ufikeleleke kwaye ukhuthaze ngakumbi ukuba usebenze ngokuqhubekayo kwaye ugweme ezininzi zezona zinto ziphambili zokufa kunye nokukhubazeka e-US," kusho uHoward.
Yeyabani?
UHoward uthi indlela ye-15-15-15 yokuzilolonga “ifaneleke kakhulu kwabo bafutshane ngexesha kunye/okanye badikwe lula kukuzilolonga kwe-cardio emide.”
Ngokuhamba ngebhayisekile ngeendlela ezahlukeneyo zokuzilolonga, isicwangciso se-15-15-15 sijolise “ukugcina ukuzilolonga kwakho kunomdla, kwaye akunakufane kwenzeke ukuba ukruquke okanye wonzakale” ngokutshintshela kwimithambo eyahlukahlukeneyo kunokuba unokuthi, uqhubele phambili. i-treadmill yemizuzu engama-45 ngokuthe ngqo.
UMatthews ukwaphawula ukuba ukusuka kwindlela enye ukuya kwelandelayo emva kwemizuzu nje eli-15 kugcina izinto zinomdla.“Abantu abaninzi baya kukufumanisa kuyindinisa ukuhlala nje ebhayisekileni, ngakumbi ukuba ungaphakathi endlwini yonke imizuzu engama-45.Kodwa ngokusuka kwenye uye kwenye, inokwenza ibe nomdla ngakumbi.”
Ukwahlukahlukana sisinongo sobomi, emva koko.“Ikwakwenza ukuba uzive ngathi wenza imithambo emincinci emithathu,” utshilo.Nantoni na enceda ukugcina umthambo unika umdla kunokukugcina ubuya usuku nosuku."Awusokuze ukonwabele konke ukuzilolonga kwakho, kodwa kufuneka sikonwabele kwaye singakoyiki."
Ngokuzilolonga, ezinye zihlala zingcono kunokungabikho, kwaye uMatthews uthi akaboni nto isezantsi kwisicwangciso se-15-15-15."Ukuba inomtsalane kuwe, ndicinga ukuba sisicwangciso esihle."
Ungalibali Uqeqesho Lwamandla
Ngelixa isicwangciso se-15-15-15 sibonelela ngendlela elawulekayo yokuba ufumane i-cardio yakho, u-Howard uyakubongoza ukuba ukhumbule ukubandakanya uqeqesho lwamandla kwirejimeni yakho yokuqina.“Ndingacebisa ukuncedisana nalo mthambo ngoqeqesho lwamandla.Ukuba unexesha, yongeza ibhalansi kunye nokuguquguquka ekusebenzeni kwakho.Ungazolula, womeleze kwaye uphucule ukuguquguquka kwakho kwiseshoni enye emfutshane yokuzilolonga. ”I-Yoga kunye nePilates, indawo ephambili ye-Howard ekhethekileyo, inokuba luncedo ngakumbi ekwakheni amandla kunye nokuguquguquka.
UMatthews uyavuma ukuba uqeqesho lwamandla kufuneka lube yinxalenye yesiqhelo sakho sokuzilolonga.Isicwangciso se-15-15-15 sibonelela ngeziphumo zokwakha amandla- "ukuhamba ngebhayisekile, ngakumbi, kunokuba yindlela elungileyo yokuphucula ithoni yemisipha yomzimba kunye namandla, kodwa ayisebenzi njengoqeqesho lwamandla, njengoku squatting kunye nokwenza imiphunga. .”
Ukuqalisa kwi-15-15-15 yokuzilolonga ngokuzilolonga
Ngelixa uMatthews esithi akukho nto ibambekayo kwisicwangciso se-15-15-15, ukuba umtsha kakhulu ukwenza umthambo, kungcono uqale kancinci.Ukuba kukho umntu ongekho sikweni kwaye awenzi naluphi na umthambo, ukutsibela ngqo ku-15-15-15 kuya kuba kuninzi kakhulu.Ayisiyo ndawo apho bendiza kubaqala khona.”
Endaweni yoko, ucebisa ukuqala nge-15 nje ukuya kwimizuzu engama-30 ngosuku lokuhamba.Ngokufanelekileyo, phuma ngaphandle kwaye uhambe imizuzu eli-15 ukuya kwengama-30.Yenza loo nto iiveki ezimbalwa de uzive womelele - mhlawumbi awusaziva ubuhlungu emilenzeni okanye ezinyaweni kwaye uyakwazi ukuhamba ngokukhawuleza ngaphandle kokuphefumla.Ezi ziimpawu zokuba umzimba wakho uqhelana nomsebenzi kwaye ulungele ukunyuka kwinqanaba.
Elo nqanaba lilandelayo lisenokubandakanya ukuhamba imizuzu eli-15 kulandele imizuzu eli-15 yokujikeleza ibhayisekile, kulandele eminye imizuzu eli-15 yokuhamba.
Ungayixuba njengoko uziva ngcono kuwe kwaye usekwe kwesiphi isixhobo onokufikelela kuso, kodwa umbono ophambili kufuneka ube kukunyuka kancinci kwaye ngokuthe chu de ube wenze ukuqhubela phambili kwemizuzu engama-45.
U-Matthews ukwalumkisa ngelithi ukuba unobunzima obuninzi obuya kuphunguka, kungangcono ukulibazisa ukubaleka kwi-treadmill de wehle ubunzima.Ukubaleka ngumsebenzi onempembelelo ephezulu enokuba nzima kwi-hip, amadolo, amaqatha kunye neenyawo.Ukuthwala ubunzima obugqithisileyo budibanisa ubunzima obubekwe kumalungu.Ukutshintsha umsetyenzana onempembelelo esezantsi njengokubheqa okanye ukuqubha kunganceda ukuthomalalisa olo xinezeleko ngelixa kusabonelela ngoqeqesho olubalaseleyo lwentliziyo olunokukunceda ufezekise iinjongo zakho zokuncipha kobunzima.
Ekugqibeleni, uHoward uthi, nawuphi na umsebenzi okanye isicwangciso sokuzilolonga owonwabileyo esikugcina ushukuma sesona silungileyo."Imizimba yethu kunye nobomi bethu buyatshintsha njengoko sikhula, kwaye kubalulekile ukufumana iindlela zokuziqhelanisa ukuze siqhubeke nokusebenza kwaye sigcine indlela yokuphila esebenzayo."
Ixesha lokuposa: May-19-2022