Inkqubo yoQeqesho ukulungiselela i-5K Run

Ukuba ucinga ukuqhuba i-5K, kufuneka: Ukugijima kungase kube ngumsebenzi ohamba phambili kakhulu. Akudingeki ukuba ube ngumdlali onobuchule, kwaye akukho zixhobo ezinokubambisana ezibandakanyekayo; nje ukulahla i-sneaks yakho and go. It’s also one of the most efficient ways to blast fat and burn calories��about 600 an hour.

Ngokuqinisekileyo, ukuhamba kunenzuzo, kodwa uphando lubonisa ukuba uqhuba ukukhaba i-butt yayo xa kuziwa ekutyeni iipounds. Ucwaningo olulodwa lwabagijimi be-47,000 kunye nabahambahambayo, kwiLebhu yeSizwe yaseLawrence Berkeley eBerkeley, Calif., Yafumanisa ukuba abagijimi batsha iikhalori ezingaphezulu kwaye banokuhla kwezinga eliphezulu kakhulu kwi-BMI ngaphezu kweminyaka emithandathu. Abagijimi abaqala ngokugqithiseleyo (abo abane-BMI ngaphezu kwe-28) balahlekile 90 ekhulwini bunzima ngaphezu kwabahambahambayo.

Ukulahla amakhilogremu kunye nokuqhawula ngeyona nto yodwa inzuzo yalo msebenzi wokubulala i-cardio: Uyakunciphisa umngcipheko wakho isifo sentliziyo kwaye iswekile, phucula indlela ovakalelwa ngayo, uxinzelelo lwengqondo, nokwakha imisipha, ngokukodwa kumzimba ophantsi kunye neyona nto. Awudingi ukuba unikezele ixesha elide ukuvuna le mivuzo; Yenza i-20 kumzuzu we-30, iintsuku ezintathu ukuya kwezine ngeveki, kwaye uza kubona ukuphuculwa okukhulu.

Ulungele ukubetha indlela? Nantsi iplani yoqeqesho lwe-5K yokuqala ukugijima. Kwaye kulungile ukufaka ngolunye usuku lokuqeqesha (cinga ngebhayisikili okanye ukubhukuda) ukuze uhlaziye i-calorie burn and uncede ukukhusela ukulimala. Kungekudala, uya kuziva ngathi uzalwe ukuba usebenze.

ZIQHELEKILEYO: I-50 Ininzi Imimandla eZiqhamo eziMangalisayo eMelika, kwiSizwe nguRhulumente

Esi sicwangciso soqeqesho lwe-5K kuwe ukuba: Utsha ukuqhuba kwaye ngokuqhelekileyo awusebenzi ngokuqhubekayo.

Injongo yakho: By the end of 8 weeks, be able to run for 20 minutes straight��and build up to a 5K challenge.

Isicwangciso soqeqesho se-5K: This eight-week, three-days-a-week plan by Nike+ Run Club coach Julia Lucas mixes walking with running to help prevent injury and overexertion. OK running for longer? Shorten or discard the walking time.�Your ideal pace? One where you can carry on a conversation, but still feel like you’re doing a brisk walk.

How to train for your 5K smarter:�

1. Start off on the right foot.�Making a small investment in gear now will save you loads of aggravation later��you’ll feel more comfortable and avoid aches. “A good pair of�izicathulo�can help ward off injuries like knee pain,” says Susan Paul, an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida.�Get a gait analysis at your local running store (it’s usually free) to help determine your ideal shoe type.

2. Stop side stitches.�Abaqalayo bavame ukubethelwa yi-cramp, ebetha njengobhobhoza umzimba kwaye kwenzeka xa isilathisi esisebenza ngokugqithisileyo siqala ukukhawuleza. Ukunciphisa intlungu, nciphise kwaye usebenze ngamandla ngexesha ngalinye inyawo lakho elingafaniyo (ngoko ke ukuba ukutshitshisa ngakwesokunene sakho, phefumula xa unyawo lwakho lwasekhohlo luhla). Kwakhona kunceda ukuhlalisa ummandla ngeminwe emibili. Futhi ungadli kakhulu ngaphambi kokuphuma; isisu esipheleleyo sinokuba ngumntu othe tye.

3. Think tortoise, not hare.�Iphutha elikhulu kunabo bonke abagijimi abatsha benzayo baqala ngokukhawuleza, "kusho uPaul. "Kuthatha ixesha lokuba umzimba wakho usetyenziswe iimfuno zokusebenza. Ufanele ulungele imisipha yakho, iigaments, iithonte namathambo, kungekhona nje intliziyo yakho nemiphunga. "Kungakhathaliseki ukuba ulingeka njani ukuba uzingxine, ungenzi. Ukuphuphuma kunye nokuzimelela kunqoba umqhubi wekhalori!

Ngolunye ulwazi, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .

I-Chiropractic and Athletic Performance

Abadlali abaninzi abalimalayo benza imidlalo ethile okanye umsebenzi wabo, bahlala befuna unyango oluvela kwiingcali zonyango. Ukunyamekela kwe-Chiropractic kugxininise ekukhuseleni, ukuxilongwa kunye nokunyangwa kwemazi kunye neemeko ezichaphazela inkqubo ye-musculoskelet and nervous system. Nangona i-chiropractic yindlela ekhuselekileyo neyisebenzayo yokunyamekela ngokunyamekela izifo ezahlukeneyo, i-chiropractic ingasetyenziselwa ukuphucula ukusebenza kwezemidlalo.

 

 

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