{"id":113842,"date":"2024-05-28T08:48:14","date_gmt":"2024-05-28T06:48:14","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=113842"},"modified":"2024-05-28T08:50:54","modified_gmt":"2024-05-28T06:50:54","slug":"oefen-lekker-en-voel-goed-hierdie-winter","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefen-lekker-en-voel-goed-hierdie-winter\/","title":{"rendered":"Oefen lekker en voel goed hierdie winter!"},"content":{"rendered":"\n<p><em>Oefen lekker en voel goed hierdie winter! deur Anet Schoeman.&nbsp;<\/em><\/p>\n\n\n\n<p>As jy nog altyd geglo het jy is nie een vir oefen nie, is dit tyd dat jy jou horisonne verbreed &#8230;<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Begin die dag op \u2019n ho\u00eb noot<\/h2>\n\n\n\n<p>Almal hou van pret en dis presies wat oefening moet wees. Die geheim is net om <strong>die regte soort pret vir jou te kry<\/strong>. Jy is dalk nie \u2019n danige drawwer nie, maar hou van dans. Sit soggens vrolike musiek op en dans vir 10 minute. Huppel, swaai jou arms, spring in die lug. Verbeel jou jy is terug in die kleuterskool en jy het pret.<\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/jy-kan-gemotiveerd-bly-vir-oefening-bly-hierdie-winter\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 maniere om motivering vir oefening te kry in die winter<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jy het net 10 minute: Wat doen dit vir jou?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jy begin die dag op \u2019n vrolike noot wat jou van jou sorge laat vergeet en \u2019n glimlag op jou gesig sit.<\/li>\n\n\n\n<li>Jou bloedsomloop verbeter, wat wonderlik is vir algemene gesondheid en jy voel lekker warm.<\/li>\n\n\n\n<li>Jy verbrand energie en jou metabolisme word aan die brand geskop wat jou help om heeldag meer energie te verbrand.<\/li>\n\n\n\n<li>Jou fiksheid verbeter en jou spiere word sterker.<\/li>\n<\/ul>\n\n\n\n<p>Doen dit elke oggend vir \u2019n week. Daarna kan jy dit verdubbel deur elke middag dieselfde te doen. Nou is jy ook sommer lekker warm en kry jy die frustrasies van die verkeer uit jou gestel.<\/p>\n\n\n\n<p><strong>#rrWenke:<\/strong> Jy kan ook handgewigte (of 500 ml-bottels vol water) byvoeg vir ekstra armoefeninge.<\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/plank-die-een-oefening-wat-almal-elke-dag-moet-doen\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;Plank&#8221;: Die een oefening wat jy elke dag moet doen<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Klein begin<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Wees realisties.<\/strong> \u2019n Dieet wat jou koolsop laat eet en aan selderystokkies laat peusel, gaan jou vir seker gewig laat verloor. Ook jou sin vir humor, energie en kans op langtermyn-sukses.<br>Net so gaan \u2019n oefenprogram waar jy elke oggend 10 km hardloop, wonderlike vrugte afwerp. Maar die kans dat die meeste van ons dit sal volhou, is skraal.<\/li>\n\n\n\n<li><strong>Onderhandel met jou onfikse self.<\/strong> Besluit watter gesonde gewoontes jy graag wil vestig. As jy gesonder wil eet, probeer een ding (soos gaskoeldrank) uitsny of verminder. Daarna kan jy jou dieet nog \u2019n stappie gesonder maak deur bv. minder suiker in jou koffie te drink.<\/li>\n\n\n\n<li>As jy die gewoonte wil vestig om elke dag te oefen, draf of stap elke oggend vir vyf minute in die straat. As jy dit \u2019n week lank kan volhou, het jy \u2019n groot stap vorentoe gegee en kan jy daarop verbeter. <strong>Die idee is om \u2019n gewoonte te vestig, maar gewoontes verg tyd en toewyding.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/slaan-slegte-gewoontes-hok\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 dinge wat jou kan help om slegte gewoontes hok te slaan<\/a><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Begin s\u00f3 hardloop<\/h2>\n\n\n\n<p>Jy sal dalk nooit die Comrades voltooi nie, maar troos jouself met die wete dat alle mense ontwerp is om te hardloop.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hoe begin jy?<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>As jy baie onfiks is, kan jy begin deur vyf minute per dag te stap en dit elke week op te stoot tot jy \u2019n halfuur aaneen kan stap.<\/li>\n\n\n\n<li>Breek nou die 30 minute in sessies van vyf minute op: stap vier minute en hardloop een minuut. Jy hardloop dus net ses minute in die hele 30 minute. Hou dit vol tot jy dit gemaklik kan doen.<\/li>\n\n\n\n<li>Hardloop dan twee minute en stap net drie minute. Doen dit tot jy gemaklik voel en hardloop geleidelik meer minute en stap minder tot jy 30 minute aaneen kan hardloop.<br><a href=\"https:\/\/www.discovery.co.za\/portal\/individual\/beginners-5km-road-running\/\" target=\"_blank\" rel=\"noopener noreferrer\">Loer hier<\/a> vir \u2019n program oor hoe om jou eerste vyfkilometer-wedren te hardloop en kry jou vriende om saam met jou die <a href=\"https:\/\/www.parkrun.co.za\/\" target=\"_blank\" rel=\"noopener noreferrer\">parkrun<\/a> te doen.<\/li>\n<\/ol>\n\n\n\n<p>Hooffoto: Ivan Samkov vir Pexels<\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/jys-nooit-te-oud-vir-fietsry-nie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jy is nooit te oud om (weer) te begin fietsry nie!&nbsp;<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/novanews.co.za\/rooirose\/hoekom-jou-hond-jou-beste-oefenmaat-is\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hoekom jou hond jou beste oefenmaat is<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Verander hierdie winter jou ingesteldheid van \u2018Ek haat oefening\u2019 na \u2018ek voel fantasties\u2019. As jy nog altyd geglo het jy is nie een vir oefen nie, is dit tyd dat jy jou horisonne verbreed &#8230; <\/p>\n","protected":false},"author":38,"featured_media":145214,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[136,193,23664,23684,23685],"class_list":["post-113842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-gesondheid","tag-fiksheid","tag-health","tag-fitness","tag-exercise"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Oefen lekker en voel goed hierdie winter! | rooi rose<\/title>\n<meta name=\"description\" content=\"Verander hierdie winter jou ingesteldheid van \u2018Ek haat oefening\u2019 na \u2018ek voel fantasties\u2019. 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