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Shwankathela oku kulandelayo: Ukuhamba imizuzu elishumi yonke imihla kunokuyiphucula impilo yakho. Ukuba sele unexesha elide uhlala phantsi okanye utyebe ngokugqithiseleyo, kusenokufuneka uqale kancinane. Zibekele usukelo oluncinane uze usebenze ngalo, njengokuthi, <unk>Ndiza kuhamba imizuzu eli-15 yonke imihla kule veki,<unk> kwaye, <unk>Ndiza kwandisa umsebenzi wam ukuya kwimizuzu engama-30 iintsuku ezi-5 ngeveki ukuqala ekupheleni kwenyanga.<unk> Xa uqalisa ukwenza umthambo rhoqo uya kuba ngumkhwa, nto leyo eyenza kube lula ukuwenza. Ukuze unciphise umzimba xa utyebe ngokugqithiseleyo, kufuneka wenze umthambo omncinane kangangemizuzu eli-150 ngeveki. Zama ukwenza ucwangciso lokuzilolonga olukuvumela ukuba uzivocavoce kangangemizuzu engama-30 ngosuku, ubuncinane iintsuku ezintlanu ngeveki. Kulungile ukuqala ngokuthe ngcembe uze usebenzele kule njongo. Ukuze ufumane iziphumo ezingakumbi, zama ukwenza umthambo kangangemizuzu engama-300 ngeveki. Izinto ezibizwa ngokuba <unk>ngumthambo we-aerobic onamandla alinganiselweyo<unk> ziyahluka yaye zisenokuba nobuchule: Ukuhamba ngokukhawuleza (ngokukhawuleza ngokwaneleyo ukuze ubile), ukukhwela ibhayisekile, ukuqubha, ukudlala intenetya, ukudanisa, ukwenza iividiyo zomthambo ekhaya <unk> nantoni na eyenza intliziyo yakho ibethe ngamandla ize ikwenze ubile. Qhagamshelana nogqirha wakho ukuze ufumane indlela efanelekileyo yokuzilolonga, ingakumbi ukuba unengxaki yempilo okanye uneminyaka engaphezu kwama-40 (kubafazi) okanye engama-50 (kumadoda). Ukongezelela ekubekeleni bucala ixesha lokwenza umthambo, kukho iindlela ezilula zokutshisa iikhalori ebudeni bemini. Hamba ngeenyawo endaweni yokuqhuba, paka kude nendawo oya kuyo, sebenza egadini, sebenzisa inja yakho okanye eyeommelwane xa uhamba-hamba, beka umculo uze uzihlaziye xa uhlambulula indlu, okanye uhambe ngezinyuko endaweni yokuhamba ngekheshi. Cima umabonwakude! Abantu ababukela umabonwakude iiyure ezingaphantsi kwezimbini ngosuku badla ngokunciphisa umzimba kunabantu ababukela kakhulu. Emva kwesidlo sangokuhlwa, phuma uye kuhamba-hamba ngaphandle kunokuba uhlale phambi kweTV. Ukuba akunakuze uphoswe yinkqubo oyithandayo, yenza umthambo omncinane okanye omncinane ngoxa ubukele, njengokuqengqa, ukugoba, okanye ukubaleka.  Amagqabantshintshi:
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Qala kancinane. Zama ukwenza umthambo kangangemizuzu eli-150 ngeveki. Qhubeka uhamba ukuze utye iicalories ezingakumbi.