{"id":123386,"date":"2023-08-14T10:55:34","date_gmt":"2023-08-14T08:55:34","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=123386"},"modified":"2023-08-14T10:55:18","modified_gmt":"2023-08-14T08:55:18","slug":"foute-wat-jy-in-die-gim-maak-wat-tyd-mors","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/foute-wat-jy-in-die-gim-maak-wat-tyd-mors\/","title":{"rendered":"Foute wat jy in die gim maak wat jou tyd mors"},"content":{"rendered":"

Foute wat jy in die gim maak wat jou tyd mors deur Anet Schoeman<\/em><\/p>\n

<\/h4>\n

So mors jy tyd in die gim<\/h2>\n

 <\/p>\n

Jy het \u2019n uur om te oefen, maar gebruik jy werklik jou tyd slim? Hou volgende keer boek en kyk hoeveel van die 60 minute jy werklik oefen.<\/p>\n

Meningsopnames wat in \u2019n gimnasiumgroep onder duisend van sy lede gedoen het, het getoon dat die tipiese gimlid maklik 21 minute van sy uur in die gim mors, en net 39 minute werklik oefen.<\/p>\n

 <\/p>\n

Vermy hierdie 5 dinge in die gim<\/h2>\n

 <\/p>\n

    \n
  1. Gekoekte kabels:<\/strong> Tot 55% van lede mors tyd deur met hul oorfone te vroetel, kabels te ontkoek en die regte musiek op hul iPod of MP3-speler te soek. 30% s\u00ea hulle staan tot 10 minute hieraan af.<\/li>\n
  2. Geselsies:<\/strong> 32% s\u00ea hulle onderbreek gereeld hul sessie om met ander gimgangers te gesels.<\/li>\n
  3. Selfoonobsessie:<\/strong> Heelwat mense hou hul oog op hul foon vir boodskappe, e-posse en oproepe.<\/li>\n
  4. Te stadig:<\/strong> As jou gimsessie uit 45 min. se loop op die loopband, of trap op \u2019n fiets bestaan terwyl jy \u2019n boek lees, mors jy tyd. Probeer intervalsessies.<\/li>\n
  5. Maatjie vir \u2019n praatjie:<\/strong> As jy en \u2019n maat saam oefen, is die versoeking groot om \u2019n bietjie te gesels. Maak seker julle is albei gefokus op die sessie en hou die geselsies vir anderdag.<\/li>\n<\/ol>\n

     <\/p>\n

    Doen hierdie 12 dinge in die gim en spaar tyd<\/h2>\n

     <\/p>\n

      \n
    1. Vul jou waterbottels voor die tyd.<\/li>\n
    2. Trek voor die tyd aan, of maak seker dat jy so min moontlik tyd hieraan afstaan. Stel jou stophorlosie op jou selfoon en kyk of jy jou tyd kan verbeter.<\/li>\n
    3. Soek intervalprogramme op die Internet. Lank en stadige oefen het sy plek, maar as jy min tyd het, gaan jy veel meer uit intervalsessies put (bv. treadmill walking workouts; 4 stationary bike workouts that burn fat).<\/li>\n
    4. Pak die vorige aand jou gimsak. Niks is so frustrerend soos om by die gim agter te kom jy het jou skoene vergeet nie.<\/li>\n
    5. Gebruik jou tyd. As jy vroeg vir \u2019n klas is, begin opwarm deur op die loopband te stap of fiets te trap.<\/li>\n
    6. Kry \u2019n plan. Vra een van die giminstrukteurs om jou te help met oefeninge, bespreek een sessie by \u2019n afrigter, of google oefenprogramme sodat jy presies weet wat jy doen voor jy instap.<\/li>\n
    7. Doen dit reg. Verkeerde tegniek kan die oefening ondoeltreffend en selfs gevaarlik maak. Doen jou navorsing by die huis oor wat die regte manier is om die oefening te doen. Daar is talle goeie video\u2019s wat wenke gee oor hoe jy \u2019n oefening moet doen.<\/li>\n
    8. Te veel ruskansies. Die idee is om jou hartklop hoog te hou, maar as jy heeltyd stop om te vroetel, jou bottel te vul, of sukkel om te verstaan hoe jy die oefening moet doen, daal jou hartklop keer op keer.<\/li>\n
    9. Probeer Tabata. Dis een van die mees algemene ho\u00eb-intensiteit-intervaloefenstyle. Die hele sessie duur net vier minute: agt rondtes van 20 sekondes se oefen, gevolg deur 10 sekondes se rus. \u2019n Japanner, prof. Izumi Tabata, het di\u00e9 metode ontwikkel toe hy navorsing gedoen het oor oefenmetodes vir die Japanse Olimpiese snelskaatsspan. Sy navorsing het gewys dat ho\u00eb-intensiteit-intervaloefeninge soos Tabata, a\u00ebrobiese sowel as ana\u00ebrobiese kapasiteit met 28% kan verhoog. Dus verbrand dit vet, verhoog krag en verbeter die kardiovaskul\u00eare stelsel. (google: Tabata exercises that work.)<\/li>\n
    10. Los die masjiene. Oefenmasjiene is ideaal as jy spesifieke spiergroepe wil oefen, maar jy kan meer uit jou tyd kry as jy oefeninge doen waar jy meer spiergroepe gebruik. Kragoefeninge soos gewigte bied ook waarde vir jou tyd. Vra \u2019n oefeninstrukteur om jou leiding te gee. (Voorbeelde van oefenprogramme wat meer spiere gebruik: 30 minutes full body dumbbell burner workout for strength & cardio; 40 minute full body dumbbell split circuit workout for strength & cardio; Full body circuit training with Stephanie: part 1.)<\/li>\n
    11. Stort by die huis. As jy n\u00e1 werk oefen, is dit die moeite werd om eerder by die huis te stort. Neem \u2019n dro\u00eb T-hemp saam sodat jy nie nat en sweterig voel nie. Gebruik gesigdoekies om jou gesig n\u00e1 \u2019n oefensessie skoon te vee om verstopte porie\u00eb te keer.<\/li>\n
    12. Hou dro\u00eb sjampoe in jou gimsak sodat jy nie elke keer jou hare hoef te was en blaas nie.<\/li>\n<\/ol>\n

      Hooffoto: Jonathan Borba van Pexels<\/p>\n

      Vir nog goeie motivering en raad, loer hier<\/a><\/strong><\/p>\n

       <\/p>\n","protected":false},"excerpt":{"rendered":"

      As jy hierdie algemene foute in die gim vermy, kan jy sommer baie meer oefening en resultate kry vir die tyd wat jy daar deurbring<\/p>\n","protected":false},"author":38,"featured_media":138938,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[23664,23684,136,193],"class_list":["post-123386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-health","tag-fitness","tag-gesondheid","tag-fiksheid"],"acf":[],"yoast_head":"\nFoute wat jy in die gim maak wat jou tyd mors | rooi rose<\/title>\n<meta name=\"description\" content=\"As jy hierdie algemene foute in die gim vermy, kan jy sommer baie meer oefening en resultate kry vir die tyd wat jy daar deurbring\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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