Ngaba wakha waziva unesiyezi emva kokubaleka izinyuko, ukubaleka emva kwebhasi, okanye ukudlala nomntwana omncinci? Usenokukufumanisa kunzima ukuphefumla, isifuba sakho sisenokuba sibetha ngamandla... Oku kunokubonakala kuqhelekile kubantu abaninzi. Kodwa eneneni kunokuba luphawu lwento ebaluleke kakhulu emizimbeni yethu: impilo yentliziyo nemiphunga yethu.
Ngamafutshane, yintoni ukunyamezela kwentliziyo?
Abanye abantu babiza oku ngokuthi `(Aerobic Fitness)`. Ngamafutshane, kulinganisa indlela intliziyo nemiphunga yakho enokubonelela ngayo umzimba wakho ngomlinganiselo weoksijini oyidingayo xa uzilolonga ngamandla aphakathi.
Khawucinge uhamba, ubaleka, okanye udlala umdlalo ngesantya esiphezulu. Ngelo xesha, izihlunu zakho zifuna amandla angakumbi, oko kuthetha ioksijini engaphezulu, kunesiqhelo. Ukuba 'iCardiovascular Endurance' yakho ikwinqanaba elifanelekileyo, intliziyo yakho nemiphunga inokusasaza esi sixa songezelelweyo seoksijini emzimbeni wakho ngaphandle kweengxaki.
Isiphumo kukuba ungazilolonga ixesha elide ngaphandle kokudinwa . Uza kuziva ungadinwa kakhulu kwaye ungaphefumli kakhulu.
Zithini iingenelo zokuba nokunyamezela okuhle kwentliziyo?
Iingenelo zokugcina oku kukwinqanaba elifanelekileyo azinakubalwa. Kufana 'nenkonzo yokuhambisa' ethwala amandla ukuya kwiitriliyoni zeeseli emzimbeni wethu isebenza ngokugqibeleleyo. Makhe sijonge ezinye zezi ngenelo.
| Inzuzo | Indlela enceda ngayo imizimba yethu |
|---|---|
| Ukuqinisa intliziyo nemiphunga | Ngenxa yokuba la malungu mabini kufuneka asebenze nzima xa eqeqesha, ayaqina ngokuhamba kwexesha. |
| I-cholesterol enempilo kunye noxinzelelo lwegazi | Inceda ekunciphiseni amanqanaba e-cholesterol embi, inyuse amanqanaba e-cholesterol elungileyo, kwaye ilawule uxinzelelo lwegazi. |
| Umngcipheko oncitshisiweyo wesifo | Iyanciphisa kakhulu umngcipheko wezifo ezininzi ezingosuleliyo ezifana nesifo sentliziyo, uxinzelelo lwegazi oluphezulu, nesifo seswekile. |
| Ukwenza umsebenzi wemihla ngemihla ube lula | Ungenza imisebenzi yemihla ngemihla efana nokuthwala impahla eninzi okanye ukunyuka izinyuko ngaphandle kokudinwa okanye ukuwa. |
| Impilo-ntle yengqondo | Iphucula ukusebenza kwengqondo kwaye ikwanyusa ukukhutshwa kweehomoni ezinceda ekunciphiseni uxinzelelo kwaye zikwenze wonwabe. |
| Ukwanda kobomi | Uphando luye lwabonisa ukuba abantu abasempilweni emzimbeni baphila ixesha elide. |
Kulungile, ngoku singayiphucula njani le nto?
Le yeyona nxalenye ibalulekileyo. Akunzima kangako ukuphucula lo mzimba. Into ebalulekileyo kukuqala kancinci uze uqhubeke.
Ungaqala ukuzilolonga ngemizuzu eli-10-15 kuphela ngosuku. Emva koko yongeza ixesha kancinci kancinci ngemizuzu embalwa veki nganye. (Ngokubanzi, kucetyiswa ukuba abantu abadala bazilolonga ubuncinane imizuzu eli-150 ngeveki.)
Ngaphandle kokwandisa ixesha, ungandisa nobunzima, okanye 'ubunzima' bomthambo wakho. Umzekelo, yonyusa umgama ohamba ngawo okanye, ukuba ukwi-treadmill, yonyusa ukuthambeka. Zonke ezi zinto zinika intliziyo yakho kunye nemiphunga 'umngeni' omncinci. Ziyaqina xa zivavanywa.
Iindlela ezahlukeneyo zokuzilolonga ezikhethekileyo
Ezi ziindlela ezimbini zokuzilolonga ezidumileyo nezisebenzayo kule mihla.
- Uqeqesho lweXesha lokuSprinta (SIT):Oku kuquka ukwenza into ngokukhawuleza kangangoko unako, njengokubaleka okanye ukukhwela ibhayisekile, ixesha elifutshane kakhulu, njengemizuzwana eli-10-30. Emva koko uthatha imizuzu emi-2-5 ukuphumla, uze uphinde ukwenze. Uphando lufumanise ukuba ukwenza oku izihlandlo ezi-3-7 kunokunyusa ukomelela komzimba wakho phakathi kwe-4% kunye ne-13.5% kwiiveki ezimbalwa.
- Uqeqesho lweXesha eliPhakamileyo (HIIT): Oku kufana ne-SIT, kodwa kubandakanya ukutshintshana kwamaxesha omthambo onzima kunye namaxesha omthambo onzima. Umzekelo, ungabaleka ngesantya sakho esikhawulezayo umzuzu omnye, uze uhambe imizuzu emibini. Ungabaleka umzuzu omnye, uze uhambe imizuzu emibini. Le ndlela ibonakalisiwe ukuba yonyusa ukomelela komzimba nge-38% ukuya kwi-79%.
Zeziphi ezinye iindlela zokuzilolonga ezilula ezinokuphucula lo mzimba?
Ukuba ufumana kunzima ukwenza izinto ezifana ``(HIIT)``, akukho ngxaki. Zininzi iindlela zokuzilolonga ezilula kakhulu, kodwa ezisebenzayo esinokuzenza kubomi bethu bemihla ngemihla. Ezi ndlela zokuzilolonga ziya kunyusa izinga lokuphefumla kwakho kunye nesantya sentliziyo yakho kancinci.
| Ukuzilolonga | Amanqaku akhethekileyo |
|---|---|
| Ukuhamba ngeenyawo | Eyona ndlela ilungileyo nelula yokuqala kukuhamba ngesantya esiphezulu. |
| Ukubaleka/Ukubaleka | Inika iziphumo ezingaphezulu kunokuhamba. Ungaqala ngokubaleka. |
| Ukukhwela ibhayisekile | Umthambo omnandi ongafaki uxinzelelo olukhulu kumalungu. |
| Ukuqubha | Umthambo olungileyo kakhulu kumzimba wonke. |
| Ukudanisa | Ukudanisa ingoma kukwayindlela entle yokuzilolonga intliziyo. |
| Ukunyuka izitebhisi | Ziqhelise ukusebenzisa izinyuko endaweni yelifti. |
Nokuba uneminyaka emingaphi, ungayiphucula indlela onyamezela ngayo isifo sentliziyo. Into ebalulekileyo kukwenza oku ngokukhuselekileyo nangendlela efanela umzimba wakho.
Kubaluleke kakhulu: Ngaphambi kokuba uqale inkqubo entsha yokuzilolonga, ingakumbi ukuba unesifo esikhoyo njengesifo sentliziyo, isifo seswekile, okanye uxinzelelo lwegazi oluphezulu, qiniseka ukuba uqhagamshelana nogqirha wakho. Angakunika ingcebiso malunga nokuba zeziphi imithambo efanelekileyo kwimpilo yakho kunye nokuba kufuneka uyenze ixesha elingakanani.
Umyalezo Wokuya Ekhaya
- Ukunyamezela kwentliziyo kunye nemiphunga kukwazi kwentliziyo yakho ukubonelela ngeoksijini emzimbeni ngexesha lokuzilolonga.
- Ukugcina oku kukwinqanaba elifanelekileyo kunokunceda ukugcina impilo yentliziyo, uxinzelelo lwegazi, kunye namanqanaba e-cholesterol, kunye nokunciphisa umngcipheko wesifo.
- Olu qeqesho lomzimba lunokwandiswa ngokwenza umthambo olula njengokuhamba, ukubaleka, ukudada, kunye nokukhwela ibhayisekile.
- Qala ngemizuzu eli-10-15 ngosuku uze unyuse kancinci kancinci ixesha kunye nobunzima bomthambo wakho.
- Kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, ingakumbi ukuba unezinye iingxaki zempilo.
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