Ukuzilolonga ngeoksijini? Yintoni le (Umsebenzi we-Aerobic)? Masithethe ngokweenkcukacha!

Xa usiva amagama athi '(Aerobic Activity)', mhlawumbi ucinga, "Owu, oku kumele ukuba yinto enkulu nenzima." Mhlawumbi ugqirha ukuxelele ngale nto, okanye uyifundile okanye uyibonile ndaweni ithile. Kodwa eneneni, oku kulula kakhulu, kuneenzuzo ezininzi emizimbeni yethu esingenakuzicinga, kwaye yinto enokufakwa lula kubomi bethu bemihla ngemihla. Ngoko ke, namhlanje, masithethe ngokulula nangokucacileyo malunga nokuba yintoni le (Aerobic Activity), kutheni ilungile kangaka emizimbeni nasezingqondweni zethu, zeziphi iintlobo zezinto equka zona, kwaye singaqala njani ukuyenza?

Yintoni kanye kanye le (Aerobic Activity)? Masiyiqonde ngokulula!

Ngamafutshane, umsebenzi we-aerobic yiyo nayiphi na imisebenzi esebenzisa ioksijini kwimisipha yakho. Cinga ngemisipha yakho njengeenjini ezincinci emzimbeni wakho. Ezi injini zifuna ipetroli ukuze zisebenze. Ngokufanayo, imisipha yethu ifuna amandla ukuze isebenze. Kwimisebenzi ye-aerobic, umthombo oyintloko wamandla yioksijini esiyiphefumlayo. Xa wenza olu hlobo lomthambo, uya kuziva ukuphefumla kwakho kukhawuleza kancinci, kwaye nesantya sentliziyo yakho siya kwanda. Uyazi ukuba kutheni? Ngenxa yokuba imisipha yakho ifuna ioksijini engaphezulu, zombini intliziyo yakho kunye nemiphunga zisebenza nzima ukuthumela loo oksijini emzimbeni wakho ngokukhawuleza. Kufana nokuba xa unyathela i-accelerator yemoto, injini isebenza nzima. Igama elithi "aerobic" lithetha "ngeoksijini." Ke, xa wenza lo mthambo, iiseli emzimbeni wakho, ingakumbi iiseli zemisipha, zisebenzisa ioksijini ukuvelisa amandla. Kuphela xa ukwenza oku ngokuqhubekayo okwethutyana apho ufumana iziphumo ezilungileyo.

Kutheni le nto (Aerobic Activity) ixabiseke kangaka kuthi? Zithini iingenelo zayo?

Umsebenzi we-aerobic awupheleli nje ekushukumiseni umzimba wakho. Unezibonelelo ezininzi kwimpilo yethu yomzimba neyengqondo. Makhe sijonge ezona zibonelelo ziphambili:

1. Intliziyo iba sempilweni, njengenjini enkulu!

Intliziyo yakho yimisipha emangalisayo. Xa usenza umthambo we-aerobic, le misipha yentliziyo iba namandla ngakumbi.

• Ukusebenza kwentliziyo kuya kuba ngcono: Intliziyo iyakwazi ukupompa igazi elingakumbi ngomzamo omncinci.
• Uxinzelelo lwegazi luyalawulwa : Oku kunceda ekunciphiseni uxinzelelo lwegazi kubantu abane- high blood pressure (hypertension) kwaye kuthintele ukuba lukhule kwabo bangenalo.
• Yonyusa amanqanaba e-cholesterol elungileyo ( HDL ): Yehlisa amanqanaba e-cholesterol embi ( LDL ) kwaye ithintela ukugcinwa kwamafutha kwimithambo yegaziIyayimisa i-plaque eqokeleleneyo. Oku kunciphisa umngcipheko wokufumana izifo ezifana nokuhlaselwa yintliziyo kunye nestroke .

2. Imiphunga iyaphila!

Xa senza umthambo we-aerobic, siqala ukuphefumla nzulu. Oku kwandisa amandla emiphunga yethu. Oku kuthetha ukuba ubungakanani beoksijini esinokuyifumana ngokuphefumla kube kanye buyanda, kwaye ubungakanani bekharbon diokside esinokuyikhupha busebenza kakuhle. Ngoko ke, asiziva sidiniwe kangako nangona sizibhokoxa.

3. Indlela entle yokulawula ubunzima bakho!

Ukusebenza nge-aerobic kunceda ekutshiseni iikhalori ezingaphezulu esizifumana ekutyeni esikutyayo. Oku kunciphisa ukuqokelelwa kwamafutha angafunekiyo emzimbeni kwaye kunceda ukugcina ubunzima obusempilweni. Oku kubaluleke kakhulu kwabo bajongene nengxaki yokutyeba kakhulu.

4. Ungahlala uhlaziyekile imini yonke!

Nangona usenokuziva udiniwe kancinci ekuqaleni, njengoko uqhubeka nokwenza umthambo we-aerobic, amandla akho aya kunyuka. Oku kuya kukunceda uhlale unamandla kwaye usebenze imini yonke ungaziva udiniwe.

5. Uza kufumana ulonwabo noxolo lwengqondo!

Xa senza umthambo we-aerobic, ingqondo yethu ikhupha iikhemikhali ezibizwa ngokuba zii-endorphins. Ezi zifana neepilisi zentlungu zendalo kunye neziphucula imood. Ngenxa yoko, izinto ezifana noxinzelelo kunye nexhala ziyancitshiswa, kwaye siziva sonwabile kwaye sikhululekile. Kwabanye abantu, oku kunokubonelela ngokukhululeka kwiimeko ezifana nokudakumba.

6. Ungazikhusela kwizifo ezininzi!

Ngokuzibandakanya rhoqo kumsebenzi we-aerobic,

• Umngcipheko wokuba nesifo seswekile sohlobo lwesibini uyancitshiswa.
• Uphando lukwafumanise ukuba kunciphisa umngcipheko wokufumana iintlobo ezithile zomhlaza, umzekelo, umhlaza wamathumbu amakhulu kunye nomhlaza wamabele.
• Ngenxa yokuba iqinisa amathambo, ikwanceda ekukhuseleni kwiimeko ezifana ne-osteoporosis njengoko sikhula.

7. Lala kakuhle!

Xa uzilolonga nzima, kuba lula kakhulu ukulala ebusuku, kwaye nomgangatho wokulala kwakho uyaphucuka.

Khawucinge nje, zingaphi iingenelo ezikhoyo kule nto inye! Kufana nokubulala iintaka ezininzi ngelitye elinye, akunjalo?

Ngoko ke, yintoni ewela kolu didi (Umsebenzi we-Aerobic)? Makhe sijonge eminye imizekelo.

Umsebenzi we-aerobic awuthethi nje ukuya ejimini nokwenza oomatshini abakhulu. Ubandakanya izinto ezininzi esinokuzenza ngokulula kubomi bethu bemihla ngemihla. Eyona nto ibalulekileyo kukuba isantya sentliziyo yakho masibe phezulu kancinci, ukuphefumla kwakho kufanele kube ngokukhawuleza kancinci, kwaye kufuneka ukwenze oko okwethutyana. Nazi ezinye zemizekelo:

• Ukuhamba ngokukhawuleza: Akupheleli nje ekuhambeni kancinci, kodwa kuhamba ngokukhawuleza ude ubile kwaye uphefumle ngamandla. Ungahamba kancinci esitalatweni nomhlobo wakho kusasa okanye ngokuhlwa.
• Ukubaleka okanye ukubaleka:Ngokuxhomekeke kwinqanaba lamandla akho, ungabaleka okanye ubaleke ngokukhawuleza.
• Ukuhamba ngebhayisekile: Ukuba unebhayisekile, ukuyikhwela ngumthambo omkhulu we-aerobic.
• Ukudada: Luqheliso oluhle olusebenza phantse kuzo zonke izihlunu zomzimba kwaye alunzima kakhulu kumalungu.
• Ukudanisa: Kumnandi nokudanisa ude uneliseke xa umamele ingoma. Kukwalungile nokuthatha iiklasi zokudanisa ezifana neZumba.
• Imidlalo: Ukudlala imidlalo yamaqela efana nebhola ekhatywayo, ibasketball, inetball, ibadminton, kunye netennis.
• Ukutsiba/Ukutsiba Intambo: Umthambo okhawulezayo noshukumisa intliziyo onokwenziwa nokuba kwindawo encinci.
• Ukunyuka Izitebhisi: Kungcono ukusebenzisa izitebhisi endaweni yelifti nanini na xa kunokwenzeka.
• Umsebenzi Wasekhaya: Cinga ngayo, izinto ezinjengokutshayelela indlu okanye ukucoca igadi, ukuba zenziwe ngomgudu omncinci nangokukhawuleza, zinokuthathwa njengomsebenzi we-aerobic.

Eyona nto ibalulekileyo kukukhetha into oyithandayo kwaye onokuthi uqhubeke uyenza. Emva koko kuya kuba lula ukuyenza umkhwa ngaphandle kokukruquka.

Kufuneka ukwenze oku ixesha elingakanani kwaye kangaphi?

Le yingxaki abantu abaninzi abanayo. Imibutho efana neWorld Health Organisation (WHO) ithi ukuba umntu omdala osempilweni,

• Kufuneka wenze umsebenzi we-aerobic onzima ophakathi ubuncinane imizuzu eli-150 (iiyure ezi-2 nemizuzu engama-30) ngeveki.
• Ukuba phakathi linqanaba apho unokubamba incoko nomhlobo, nokuba uphelelwa ngumoya kancinci ngexesha lokuzilolonga. Kufuneka uphuze umbilini. Umzekelo, ukuhamba ngokukhawuleza.
• Okanye, kufuneka wenze ubuncinane imizuzu engama-75 (iyure e-1 nemizuzu eli-15) yomsebenzi we-aerobic onamandla ngeveki.
• Inqanaba lokuqina linqanaba apho uziva udiniwe kakhulu ngexesha lokuzilolonga, nto leyo eyenza kube nzima nokuthetha amagama ambalwa. Umzekelo, ukubaleka.
• Okanye ungenza indibaniselwano yazo zombini.

Akunyanzelekanga ukuba oku kwenziwe ngaxeshanye. Ungakwenza imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Okanye ungawahlulahlula abe ziinxalenye ezincinci zemizuzu eli-10-15 ngosuku. Eyona nto iphambili kukwenza into ethile! Kubantwana nakubantu abancinci, kuhle ukwenza ubuncinane iyure enye ngosuku kwezi zinto.

Ungaqala njani? Iingcebiso ezimbalwa

"Kulungile, oko kuvakala kulungile. Kodwa ndingaqala njani?" usenokuba ucinga. Nazi izimvo ezimbalwa: 1. Khetha into oyithandayo: Njengoko bekutshiwo ngaphambili, xa ukhetha into oyithandayo, uziva ufuna ukuyenza. Abanye abantu bathanda ukuhamba, abanye bathanda ukudanisa. Khetha into ekusebenzelayo. 2. Qala kancinci: Musa ukuyigqithisa. Qala ngemizuzu eli-10-15 ngosuku kwaye kancinci kancinci wongeze ixesha kunye nobunzima. 3.Joyina umhlobo: Ukuzilolonga nomhlobo okanye ilungu losapho kuyonwabisa kunokukwenza wedwa. Kukwanciphisa ukudinwa. 4. Zibekele iinjongo ezinokwenzeka: Zibekele iinjongo ezincinci nezinokufezekiswa ezifana nokuthi "Ndiza kuhamba imizuzu engama-20 iintsuku ezintathu kule veki." Uza kuziva kamnandi xa ufikelela kwezo njongo. 5. Mamela umzimba wakho: Ukuba uziva udiniwe okanye uneentlungu ngelixa uzilolonga, yeka uze uphumle. Musa ukuzinyanzela . 6. Funa ingcebiso kagqirha: Ukuba unesifo esinganyangekiyo (umz. isifo sentliziyo, isifo seswekile, uxinzelelo lwegazi oluphezulu), okanye uneminyaka engaphezu kwama-40 ubudala, kububulumko ukubonana nogqirha ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga.

Ukungaqondani okuncinci kunye noloyiko

Kukho iingcamango ezincinci eziphosakeleyo ezenza abanye abantu boyike okanye bonqene ukuqalisa umthambo wokuzivocavoca umzimba.

• "Andinaxesha": Le yinto abantu abaninzi abayithethayo. Kodwa awukwazi na ukufumana imizuzu eli-10-15 ngosuku? Ungalifumana elo xesha ngokunciphisa ixesha lokubukela iTV nokuchitha ixesha elincinci kwifowuni yakho.
• "Oku kuyadinisa kakhulu": Ukwenza into enye yonke imihla kunokuba yinto edinisayo. Ngoko ke, zama ukutshintsha imisebenzi eyahlukeneyo. Ukuba ubukhe wahambahamba namhlanje, faka ingoma uze udanise ngomso.
• "Ndimdala / Ndityebile / Andikwazi": (Umsebenzi we-Aerobic) Kukho izinto abantu bayo yonke iminyaka kunye namanqanaba okuqina komzimba abanokuzenza. Kukho izinto ezininzi ezahlukeneyo, ukusuka ekuhambeni kancinci ukuya kwimithambo onokuyenza uhleli esitulweni. Eyona nto ibalulekileyo kukuqala.

Eyona nto ibalulekileyo esifuna ukuyithatha kweli bali! (Umyalezo Wokubuyela Ekhaya)

Kulungile, ngoko ke sithethe kakhulu nge (Aerobic Activity) namhlanje, akunjalo? Ndicinga ukuba sele uyiqonda ngcono ngoku.

Khumbula nje, umsebenzi we-aerobics uluncedo olukhulu kwintliziyo yakho, imiphunga, umzimba wonke, kwanengqondo yakho!

Iingenelo zoku ebomini bakho azinakubalwa. Zikhusele kwizifo, lawula ubunzima bakho, hlala uhlaziyekile imini yonke, ulale kakuhle, wonwabe – Umsebenzi we-Aerobic ungundoqo kuzo zonke ezi zinto. Ngoko ke, ngaphandle kokulibazisa, qala lo mkhwa ulungileyo namhlanje. Akunamsebenzi nokuba mncinci kangakanani na, into ebalulekileyo kukuqala. Ungakwenza! Umzimba wakho uya kukubulela! Umsebenzi we-aerobic, umthambo, umsebenzi womzimba, impilo yentliziyo, ubomi obusempilweni, indlela yokuphila esempilweni, ioksijini, isifo seswekile, ulawulo lobunzima