Wake wazizwa udidekile ngemva kokugijima izitebhisi, ukugijima ngemuva kwebhasi, noma ukudlala nengane encane? Ungase ukuthole kunzima ukuphefumula, isifuba sakho singase sishaye ngamandla... Lokhu kungase kubonakale kuyinto evamile kubantu abaningi. Kodwa empeleni kungaba uphawu lokuthile okubaluleke kakhulu emizimbeni yethu: impilo yenhliziyo namaphaphu ethu.
Kalula nje, kuyini ukukhuthazela kwenhliziyo nemithambo yegazi?
Abanye abantu bakubiza nangokuthi `(Ukuqina Kwe-Aerobic)`. Kalula nje, kulinganisa ukuthi inhliziyo namaphaphu akho anganikeza umzimba wakho umoya-mpilo owudingayo uma uzivocavoca ngamandla aphakathi nendawo.
Zicabange uhamba, ugijima, noma udlala umdlalo ngesivinini esikhulu. Ngaleso sikhathi, imisipha yakho idinga amandla engeziwe, okusho umoya-mpilo owengeziwe, kunokuvamile. Uma 'i-Cardiovascular Endurance' yakho isezingeni elihle, inhliziyo namaphaphu akho kungasabalalisa leli nani elengeziwe lomoya-mpilo emzimbeni wakho ngaphandle kwezinkinga.
Umphumela uba ukuthi ungavocavoca isikhathi eside ngaphandle kokukhathala . Uzozizwa ukhathele kancane futhi ungabi namathuba amaningi okuphelelwa umoya.
Yiziphi izinzuzo zokuba nokukhuthazela okuhle kwenhliziyo nemithambo yegazi?
Izinzuzo zokugcina lokhu kusezingeni elihle azinakubalwa. Kufana nokuthi 'isevisi yokulethwa' ethwala amandla aya kuma-trillion amaseli emzimbeni wethu isebenza kahle kakhulu. Ake sibheke ezinye zalezi zinzuzo.
| Inzuzo | Indlela esiza ngayo imizimba yethu |
|---|---|
| Ukuqinisa inhliziyo namaphaphu | Ngenxa yokuthi lezi zitho ezimbili kufanele zisebenze kanzima lapho zivivinya umzimba, ziba namandla ngokuhamba kwesikhathi. |
| I-cholesterol enempilo kanye nomfutho wegazi | Kuyasiza ekunciphiseni amazinga e-cholesterol embi, kwandise amazinga e-cholesterol amahle, futhi kulawula umfutho wegazi. |
| Ingozi encishisiwe yesifo | Kunciphisa kakhulu ingozi yezifo eziningi ezingathelelani njengesifo senhliziyo, umfutho wegazi ophakeme kanye nesifo sikashukela. |
| Ukwenza umsebenzi wansuku zonke ube lula | Ungenza imisebenzi yansuku zonke njengokuthwala imithwalo yezingubo noma ukukhuphuka izitebhisi ngaphandle kokukhathala noma ukuwa. |
| Impilo yengqondo | Kuthuthukisa ukusebenza kobuchopho futhi kwandisa nokukhishwa kwama-hormone asiza ekunciphiseni ukucindezeleka futhi kukwenze uzizwe ujabule. |
| Ukuphila okwandayo | Ucwaningo luye lwabonisa ukuthi abantu abaphilile ngokomzimba baphila isikhathi eside. |
Kulungile, manje singakuthuthukisa kanjani lokhu?
Lena yingxenye ebaluleke kakhulu. Akunzima kangako ukuthuthukisa lo mzimba. Into ebalulekile ukuqala kancane bese uqhubeka.
Ungaqala ukuzivocavoca ngemizuzu eyi-10-15 ngosuku. Bese wandisa isikhathi kancane kancane ngemizuzu embalwa isonto ngalinye. (Ngokuvamile, kunconywa ukuthi abantu abadala bavivinye okungenani imizuzu eyi-150 ngesonto.)
Ngaphezu kokwandisa isikhathi, ungandisa nokuqina, noma 'ukuqina' kokuzivocavoca kwakho. Isibonelo, khulisa ibanga ohamba ngalo noma, uma usemshinini wokugijima, khulisa ukuthambekela. Zonke lezi zinto zinika inhliziyo namaphaphu akho 'inselele' encane. Ziyaqina uma zibhekene nenselele.
Izindlela eziningana ezikhethekile zokuzivocavoca
Lezi izindlela ezimbili zokuzivocavoca ezidumile kakhulu nezisebenzayo kulezi zinsuku.
- Ukuqeqeshwa Kwesikhawu Sokusprinta (SIT):Lokhu kuhilela ukwenza into ngokushesha ngangokunokwenzeka, njengokugijima noma ukugibela ibhayisikili, isikhathi esifushane kakhulu, njengemizuzwana eyi-10-30. Bese uthatha imizuzu emi-2-5 ukuze uphumule, bese ukwenza futhi. Ucwaningo luthole ukuthi ukwenza lokhu izikhathi ezi-3-7 kungandisa ukuqina komzimba wakho phakathi kuka-4% no-13.5% phakathi namasonto ambalwa.
- Ukuqeqeshwa Kwesikhawu Esinamandla Kakhulu (HIIT): Lokhu kufana ne-SIT, kodwa kuhilela ukushintshana kwezinkathi zokuzivocavoca ngamandla aphezulu nezinkathi zokuzivocavoca ngamandla aphansi. Isibonelo, ungase ugijime ngesivinini sakho esisheshayo umzuzu owodwa, bese uhamba imizuzu emibili. Ungase ugijime umzuzu owodwa, bese uhamba imizuzu emibili. Le ndlela iboniswe ukuthi ikhulisa ukuqina komzimba ngamaphesenti angu-38 kuya kwangu-79.
Yiziphi ezinye izivivinyo ezilula ezingathuthukisa lokhu kufaneleka komzimba?
Uma ukuthola kunzima ukwenza izinto ezifana nokuthi ``(HIIT)``, akukho nkinga. Kunezindlela eziningi zokuzilolonga ezilula kakhulu, kodwa ezisebenzayo esingazenza ekuphileni kwethu kwansuku zonke. Lezi zivivinyo zizokwandisa izinga lokuphefumula kwakho kanye nezinga lokushaya kwenhliziyo kancane.
| Ukuzivocavoca umzimba | Amaphuzu akhethekile |
|---|---|
| Ukuhamba ngezinyawo | Indlela engcono kakhulu nelula yokuqala ukuhamba ngesivinini esikhulu. |
| Ukugijima/Ukugijima | Kunikeza imiphumela eminingi kunokuhamba. Ungaqala ngokugijima. |
| Ukuhamba ngebhayisikili | Ukuzivocavoca okujabulisayo okungabeki ingcindezi enkulu emalungeni. |
| Ukubhukuda | Ukuzivocavoca okuhle kakhulu komzimba wonke. |
| Ukudansa | Ukudansela ingoma nakho kuyindlela enhle yokuzilolonga inhliziyo. |
| Ukukhuphuka izitebhisi | Zenze umkhuba ukusebenzisa izitebhisi esikhundleni se-lifti. |
Kungakhathaliseki ukuthi uneminyaka emingaki, ungathuthukisa ukuqina kwenhliziyo yakho. Into ebalulekile ukukwenza ngokuphepha nangendlela efanela umzimba wakho.
Kubaluleke kakhulu: Ngaphambi kokuba uqale uhlelo olusha lokuzivocavoca, ikakhulukazi uma unesifo esivele sikhona njengesifo senhliziyo, isifo sikashukela, noma umfutho wegazi ophakeme, qiniseka ukuthi uthintana nodokotela wakho. Angakuqondisa ukuthi yikuphi ukuzivocavoca okungcono kakhulu empilweni yakho nokuthi kufanele ukwenze isikhathi esingakanani.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhuthazela Kwenhliziyo Nemithambo Yegazi kuyikhono lenhliziyo namaphaphu akho lokunikeza umoya-mpilo emzimbeni ngesikhathi sokuzivocavoca.
- Ukugcina lokhu kusezingeni elihle kungasiza ekugcineni impilo yenhliziyo, umfutho wegazi kanye namazinga e-cholesterol, futhi kunciphise ingozi yezifo.
- Lokhu kufaneleka komzimba kungandiswa ngokuzivocavoca okulula njengokuhamba, ukugijima, ukubhukuda kanye nokugibela ibhayisikili.
- Qala ngemizuzu eyi-10-15 ngosuku bese ukhulisa kancane kancane isikhathi namandla okuzivocavoca kwakho.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unezinye izimo zezempilo.
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