Izinzuzo ezimangalisayo zokuzivocavoca umzimba nge-aerobic!

Uma ungumuntu othanda ukuhlala uphilile futhi uphilile, amagama athi 'ukuzivocavoca umzimba' cishe uwajwayele. Mhlawumbe usuvele wenza lo msebenzi, noma mhlawumbe ucabanga ukuqala. Kuyini ngempela lokhu kuzivocavoca umzimba? Kungani lokhu kuhle kangaka emizimbeni yethu? Ake sixoxe ngakho konke lokhu ngokuningiliziwe nanamuhla.

Kuyini ngempela ukuvivinya umzimba nge-aerobic?

Kalula nje, ukuzivocavoca nge-aerobic yinoma yimuphi umsebenzi womzimba osebenzisa amaqembu akho amakhulu emisipha, owenziwa njalo, nangejubane elithile. Uma wenza lo msebenzi, ukuphefumula kwakho kanye nokushaya kwenhliziyo kuyanda kancane. Igama elithi 'aerobic' lisho 'ngomoya-mpilo.' Lokhu kusho ukuthi uma wenza lo msebenzi, usebenzisa umoya-mpilo ukukhiqiza amandla imisipha yakho ewadingayo ukuze isebenze. Ngamanye amazwi, ukuphefumula kwakho kulawula inani lomoya-mpilo eliwudingayo.

Uyini umehluko phakathi kokuzivocavoca kwe-aerobic kanye ne-anaerobic?

Zombili lezi zinto zihlobene nendlela imizimba yethu ekhiqiza ngayo amandla.

• Ukuzivocavoca nge-aerobic: Lokhu kuhilela ukukhiqiza amandla 'ngomoya-mpilo'. Uma wenza ukuzivocavoca okuqhubekayo, okunamandla aphezulu okwandisa izinga lokushaya kwenhliziyo yakho, amangqamuzana akho asebenzisa umoya-mpilo ukukhiqiza amandla. Isibonelo ukuhamba ngokushesha.
• Ukuzivocavoca okungenawo umoya-mpilo: Lokhu kusho 'ngaphandle komoya-mpilo'. Ekuzivocavoca lapho uzikhandla khona isikhathi esifushane (isib. ukuphakamisa izinsimbi, ukusheshisa), amangqamuzana akho akhiqiza amandla ngaphandle komoya-mpilo. Lokhu kuvame ukuba ukuzivocavoca ngamandla aphezulu.

Yiziphi izibonelo zokuzivocavoca kwe-aerobic?

Kunezinhlobo eziningi zokuzivocavoca nge-aerobic. Ake sibheke ezinye zezinhlobo ezivame kakhulu:

• Ukuhamba noma ukugijima
• Ukuhamba ngebhayisikili
• Ukusetshenziswa kwemishini ye-cardio
• Ukubhukuda

Ukuhamba noma ukugijima

Ukuhamba kuyindlela elula nelula kakhulu yokuzivocavoca umzimba ongayenza. Ungashintsha ubukhali balo msebenzi ngokuya ngezinga lakho lokufaneleka komzimba. Isibonelo, uma usaqala nje, ungahamba ngokushesha, futhi uma usujwayele, ungandisa isivinini. Ukugijima kushesha kunokuhamba, kodwa kuhamba kancane kunokugijima. Kodwa-ke, ukugijima kungabeka ingcindezi encane emalungeni akho kunokuhamba. Ngakho-ke uma unesifo esithile sokukhubazeka, ukugijima akuwona umqondo omuhle. Akudingi mishini ekhethekile ngaphandle kwezicathulo ezinhle. Ungahamba ngaphandle noma ngaphakathi (esitolo esikhulu, emzileni wangaphakathi, noma ku-treadmill). Ngakho-ke kungenziwa kalula unyaka wonke. Uma usaqala uhlelo lokuzivocavoca, ukuhamba kuyindlela enhle.

Ukuhamba ngebhayisikili

Ukugibela ibhayisikili nakho kuyindlela enhle yokuzivocavoca umzimba. Ungakwenza ngebhayisikili elivamile noma ngebhayisikili elingashukumi ejimini. Ungashintsha ubukhali bokuzivocavoca kwakho ngokwandisa indawo ebhayisikili elingashukumi, noma ngokugibela ibhayisikili lakho emgwaqweni onamagquma noma ophakeme. Ukugibela ibhayisikili kuhle uma unezinkinga zamalunga njenge-arthritis. Akufaki ukucindezeleka okukhulu emhlane wakho, ezinqeni, emadolweni nasemaqakaleni njengoba kwenza ukuhamba, futhi kunikeza inhliziyo yakho ukuzivocavoca okuhle. Kodwa-ke, uma ugibela ibhayisikili ngaphandle, isimo sezulu ngezinye izikhathi singaphazamisa ukuzivocavoca kwakho.

Imishini Ye-Cardio

Imishini yokuqinisa inhliziyo uhlobo lomshini okhulisa izinga lokushaya kwenhliziyo yakho njengoba uqhubeka nokwenza uhlobo olufanayo lokunyakaza. Izibonelo zifaka:

• Umshini wokugwedla
• Abakhwela izitebhisi
• Umshini we-elliptical
• I-Treadmill

Ungazithola lezi mishini ejimini yakho yasendaweni, noma ungathenga eyodwa yekhaya lakho. Kodwa-ke, zinkulu kakhulu futhi zithatha isikhala esiningi ekhaya. Njengoba kunezinhlobo eziningi ezahlukene zemishini ye-cardio, kungumqondo omuhle ukuzizama ejimini noma esikhungweni sokuzivocavoca umzimba kuqala. Ngaleyo ndlela, uzokwazi ukuthi yimuphi umshini owuthanda kakhulu nokuthi yimuphi obeka ukucindezeleka okuncane ezindaweni ezibuthakathaka zomzimba wakho. Udokotela wakho angancoma nohlobo lomshini we-cardio olufanele wena.

Ukubhukuda

Ukubhukuda kuwukuzivocavoca okungenamthelela omkhulu. Usebenzisa izingalo nemilenze yakho ukuze uzishukumise emanzini. Ukubhukuda emanzini avulekile kunamandla kakhulu kunokubhukuda echibini. Uma unezinhlungu zamalunga, i-aerobics yamanzi nokuhamba emanzini kuyizinketho ezinhle. Ukuntanta kwamanzi kunciphisa ingcindezi emalungeni akho. Uma ubhukuda noma uhlanganyela emisebenzini yasemanzini, kubalulekile ukuqinisekisa ukuthi wenza le misebenzi endaweni lapho kukhona umlindi wokuphila ozokusiza uma kwenzeka isimo esiphuthumayo.

Yiziphi izinzuzo esizithola ngokuzivocavoca umzimba?

Nazi izinzuzo ozithola ngokwenza ukuzivocavoca kwe-aerobic:

• Yakha amathambo aqinile.
• Amandla emisipha yakho, ukukhuthazela, kanye nokuguquguquka kuzothuthuka.
• Ibhalansi yomzimba wakho iyathuthuka.
• Ukusebenza kwengqondo yakho kuyakhula. Cabanga nje, ikhanda lakho lizwakala licacile.
• Kusiza ekulawuleni isisindo kanye/noma ekunciphiseni isisindo.

Akukhona lokho kuphela, kodwa nokuzivocavoca nge-aerobic kwenza okulandelayo:

• Kunciphisa ingozi yakho yokuthola izifo ezifana nesifo senhliziyo, umfutho wegazi ophakeme, isifo sohlangothi, noma isifo sikashukela.
• Kuthuthukisa ukusebenza kwamaphaphu akho.
• Yehlisa umfutho wegazi.
• Kwenyusa amazinga e-HDL noma i-cholesterol 'enhle'.
• Kuyasiza ukulawula amazinga kashukela egazini lakho kahle.

Ukuzivocavoca umzimba ngendlela ye-aerobic kuyindlela enhle yokutshala inhliziyo enempilo, ingqondo ehlanzekile, nomzimba oqinile!

Ziyini izingozi zokuzivocavoca nge-aerobic?

Njenganoma yimuphi umsebenzi womzimba, ukulimala okuthile kungenzeka lapho wenza ukuzivocavoca kwe-aerobic. Isibonelo:

• Ukuqhekeka kanye nokucindezeleka
• Ukuphuka kwamathambo – kodwa lokhu kwenzeka kaningi, uma kwenzeka into efana nokuwa.
• Ubuhlungu bamalunga
• Ukuqaqamba kwemisipha
• Ubuhlungu noma ubuhlungu – ikakhulukazi uma usaqala.

Ungawenza kanjani umsebenzi wokuzivocavoca nge-aerobic ngokuphephile?

Ngaphambi kokuthi uqale uhlelo olusha lokuzivocavoca , kufanele nakanjani ukhulume nodokotela wakho. Mbuze ukuthi unemikhawulo yini nokuthi yiziphi izinhlobo zokuzivocavoca ezifanele wena. Uma unesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo, isifo samathambo, izimo zamaphaphu, noma ezinye izimo zempilo, kungadingeka ulandele izinyathelo zokuphepha ezengeziwe lapho uvivinya umzimba. Nakuba uhlobo lokuzivocavoca olukhethayo luyisinqumo sakho, cabanga ngala macebiso ukuze unciphise ingozi yokulimala noma izinkinga futhi wenze ukuzivocavoca kujabulise kakhudlwana:

Nansi indlela yokuvimbela ukulimala kokuzilolonga nge-aerobic:

• Khuluma nodokotela wakho ngaphambi kokuqala umsebenzi wokuzivocavoca ojwayelekile.
• Funda ukusebenzisa imishini yokuzivocavoca ngokuphephile.
• Sebenzisa amasu amahle, yenza izivivinyo njengoba uyalelwe. Kubaluleke kakhulu ukuzenza ngendlela efanele kunokuzenza ngengqondo nje.
• Gqoka izingubo nezicathulo ezifanele.
• Qaphela indawo okuzungezile (isib., uma uhamba emgwaqweni, qaphela izimoto, izithiyo phansi).
• Fudumala futhi welule umzimba ngaphambi kokuqala ukuzivocavoca.

Uma uhlangabezana nezimpawu ezifana nokuphelelwa umoya okungavamile, ukuqina kwesifuba, ubuhlungu esifubeni, ehlombe, noma emhlathini, isiyezi, ukuquleka, ukudideka, noma ubuhlungu bamalunga ngenkathi uzivocavoca, yeka ukuzivocavoca ngokushesha bese ushayela udokotela wakho ucingo.

Iyini le "Talk Test"?

Uma usanda kuqala ukuzivocavoca nge-aerobic, ungazama lokhu 'Kuhlolwa Kwenkulumo' ukuze ubone ukuthi kuyakukhathaza yini. Ngesikhathi uzivocavoca, zama ukukhuluma nothile noma uphimisele amagama ngokucacile. Uma ukukhuluma kunzima, ungase uvivinye ngamandla aphezulu kunalokho ongakubekezelela. Ngokuhamba kwesikhathi, lapho amandla akho namandla akho sekuthuthukile, ungazama lokhu kuhlolwa futhi. Imiphumela ingashintsha.

Kufanele ngenze kangaki ukuzivocavoca kwe-aerobic?

Kungcono ukuthola imizuzu engaba ngu-150 yokuzilolonga ngokomzimba ngesonto. Lokho kungaba imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto. Lokhu kuyinto encane enconywayo ukunciphisa ingozi yesifo senhliziyo, isifo sikashukela, umfutho wegazi ophakeme kanye ne-cholesterol ephezulu.

Ukuzivocavoca umzimba imizuzu eyi-150 ngesonto kungase kubonakale kuyinto enkulu, kodwa nanka amanye amathiphu okwenza kube lula:

• Zinike isikhathi sokuzilolonga ngokomzimba osukwini lwakho.
• Khetha izinto ozithandayo ukuzenza. Khona-ke ngeke uzizwe unesithukuthezi.
• Vivinya umzimba ngokushesha. Isibonelo, hamba imizuzu eyi-10 kathathu ngosuku.
• Zivocavoce nabangani bakho noma umndeni wakho. Kumnandi kakhulu.

Ungenza ukuzivocavoca kwe-aerobic nsuku zonke. Asikho isidingo sokuphumula phakathi kwezikhathi ezilandelanayo, ngaphandle kokuthi uziqeqesha kanzima ukuze ugijime i-marathon noma uma unezinhlungu zamalunga eziqhubekayo. Uma ubuhlungu bamalunga buyinkinga kuwe, khuluma nodokotela wakho mayelana nokuzivocavoca okungebuhlungu kakhulu.

Ngingawenza kanjani kahle ukuzivocavoca kwe-aerobic?

Iseshini yokuzivocavoca nge-aerobic kufanele ibe nezinyathelo ezintathu:

1. Isikhathi sokuzifudumeza.

2. Ukuqhubeka komsebenzi.

3. Isikhathi sokupholisa.

Ukufudumala Nokupholisa

Yonke iseshini yokuzivocavoca nge-aerobic kufanele ihlanganise isikhathi sokufudumeza kanye nesikhathi sokuphola. Ukuzilula okuqinile akuwona umqondo omuhle lapho uzifudumeza. Kunalokho, kufanele ukhuphule kancane kancane isivinini kanye nokuqina kokuzivocavoca kwakho. Lokhu kuzokwandisa ukugeleza kwegazi emisipheni yakho futhi kunciphise ingozi yokulimala kwemisipha noma kwamalunga. Ukuzifudumeza kufanele kuthathe imizuzu emi-5 kuya kweyi-10. Ukuzilula kufanele kwenziwe isikhathi esifanayo, kancane kancane kwehle ijubane. Ukuzilula kungcono kwenziwe ngemva kokuzivocavoca nge-aerobic.

Ukuqhubeka kokuzivocavoca kwe-aerobic

Ukuqina kokuzivocavoca kwakho, noma inani lomsebenzi owenzayo ngesikhathi sokuzivocavoca kwakho, kufanele kuhluke phakathi nomsebenzi wakho. Kufanele unqume lokhu kuqhubekela phambili ngokusekelwe ekukhuthazeleni kwakho namandla akho. Uma usaqala nje, qala kancane. Uma uziqeqesha umjaho we-marathon, ungandisa kancane kancane inani lomsebenzi owenzayo ngesikhathi sokuzivocavoca kwakho.

Kunezindlela ezintathu zokuthuthuka ekuzivocavoceni kwe-aerobic:

• Khulisa isivinini.
• Khulisa ukumelana. (isb., ukwandisa indawo ebhayisikilini, ukukhuphuka igquma)
• Khulisa ubude/isikhathi.

Enye noma inhlanganisela yalezi zindlela izothuthukisa ukuqina komzimba wakho we-aerobic. Uma ukhulisa amandla, kwenze kancane kancane. Ungaphumi ngokuphelele. Kwenze imizuzu embalwa ngesikhathi, ngendlela ekubekela inselele.

Ingabe ngempela ngidinga ukuya ejimini ukuze ngiyokwenza ukuzivocavoca kwe-aerobic?

Cha, akudingeki uye ejimini noma esikhungweni sokuzivocavoca ukuze wenze ukuzivocavoca kwe-aerobic. Ungenza ukuzivocavoca kwe-aerobic ekhaya kanje:

• Ukuhamba ngezinyawo
• Ukudansa
• Ukugibela ibhayisikili
• Ukusika utshani (ngomshini wokugunda utshani ocindezelwe)

Kodwa uma ukhetha ukusebenzisa imishini ekhethekile ye-cardio njenge-elliptical noma i-treadmill, kungcono ukuya ejimini ukuze wenze ukuzivocavoca kwe-aerobic.

Umlayezo Wokuya Nawe Ekhaya

Ngakho-ke, ukuzivocavoca nge-aerobic kuyinto ekwenza uvuke futhi ushukume. Kwenyusa izinga lokushaya kwenhliziyo yakho futhi ukwazi ukujuluka. Ukuzivocavoca kungaba nzima ngezinye izikhathi, kodwa kungaba lula uma wenza izinto ozijabulelayo kanye nabantu obajabulelayo. Khumbula, ngaphambi kokuqala umsebenzi omusha womzimba, qiniseka ukuthi ukhuluma nodokotela wakho ukuqinisekisa ukuthi kuphephile kuwe. Uma uzwa ubuhlungu ngenkathi uzivocavoca, yeka umsebenzi bese ubona udokotela. Impilo yakho isezandleni zakho!

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