Izinzuzo Ezinkulu Kakhulu Zengqondo Nomzimba Zokusebenza

-Delile

• Njengoba Usebenza...
• Ngaphakathi kwehora elilodwa lokuzivocavoca ...
• Ngosuku Olunye Lokuzivocavoca ...
• Kungakapheli Isonto Elilodwa Lokuzivocavoca Okuvamile ...
• Kungakapheli Inyanga Eyodwa Yokuzivocavoca Njalo ...
• Kungakapheli unyaka owodwa wokuzivivinya okuvamile...
• Izeluleko ze-4 Zokuthola Izinzuzo Ezengeziwe Zokusebenza
• Buyekeza kwe-

Sinezindaba ezijabulisayo ezizovuselela inqubo yakho yokuzivocavoca: Isikhathi ozophuma ngaso lapho usugijima, uqalise ekilasini lakho le-spin, noma uqale iseshini yakho yama-Pilates, izinzuzo zokuqalisa ukusebenza. "Sibona izinguquko ku emzimbeni ngemizuzwana, "kusho uMichele Olson, Ph.D., uprofesa omkhulu wezokwelapha e-Huntington University eMontgomery, e-Alabama. Ukushaya kwenhliziyo yakho kuyenyuka futhi igazi lilethwa emisipha yakho. Uqala ukushisa amakhalori kaphethiloli. Futhi uthola ukukhushulwa kwemizwa ngokushesha.

Imizuzu engama-30 ye-cardio (kuhlanganise nalezi zitayela ezintathu eziphezulu) izinsuku ezintathu kuya kwezinhlanu ngeviki zingangeza iminyaka eyisithupha empilweni yakho, ngokocwaningo lwase-Cooper Clinic e-Dallas. Yenza lokho kanye nezinsuku ezimbalwa zokuqeqeshwa kokumelana futhi ngeke uphile isikhathi eside kuphela kepha futhi uzobukeka umncane, uzizwe ujabulile futhi unamandla amaningi.

Qhubeka ufundele umugqa wethu wesikhathi kuzinzuzo ezisheshayo nezihlala isikhathi eside zokuzivocavoca umzimba njalo.

Njengoba Usebenza...

Amaphaphu akho aya eba namandla. Uma wenza i-cardio, ubuchopho bakho buthumela amasignali kubo ukuze bakusize uphefumule ngokushesha futhi ujule, ilethe umoya-mpilo owengeziwe emisipheni yakho.

Isisusa sakho siphezulu. Ngenxa yenqwaba yama-endorphin, aqala ukuphakama komgijimi wakudala, inzuzo enkulu yokuzikhandla ukuthi uzizwa unengqondo futhi unamandla. (Nakhu ukuthi ukwengeza kanjani lokho kushesha!)

Ushisa ama-cals. "Ngesikhathi sokuzivocavoca kwe-cardio, umzimba wakho uthinta ikakhulukazi amafutha ukuze uthole uphethiloli," kusho u-Olson.

Ngaphakathi kwehora elilodwa lokuzivocavoca ...

Uzivikela emikhuhlaneni, emkhuhlane, uyiqambe igama. Ukuzivocavoca umzimba kukhuphula izinga lama-immunoglobulin akho, okungamaprotheni asiza ukuqinisa amasosha akho omzimba nokuvikela ukutheleleka. "Zonke izikhathi zokujuluka ozenzayo zingasiza ukuqinisa amandla akho omzimba cishe amahora angama-24," kusho uCedric Bryant, Ph.D., isikhulu sesayensi esiyinhloko soMkhandlu WaseMelika Wokuzivocavoca.

Uzizwa u-zen. Amakhemikhali akhulisa imood, njenge-serotonin, i-dopamine, ne-norepinephrine, agcwala ubuchopho bakho amahora ambalwa ngemuva kokuzivocavoca umzimba. Lezi zinzuzo zokuzivocavoca zihlala kuze kube usuku olulodwa uma uke wancintisana nomcimbi wokukhuthazela, njengemarathon. Ingcindezi? Yikuphi ukucindezeleka?

Ushaya ama-calories amaningi, ngisho nalapho uphumule. "Kuwo wonke ama-calories ayi-100 owashisayo ngesikhathi sokuzivocavoca umzimba, ungalindela ukushisa ama-calories ayi-15 ngemuva kwalokho," kusho uBryant. Uma uqhubeka nokugijima amamayela amathathu, uzoshisa ama-calories angama-300, okungasho ukuthi uzokwengeza amanye ama-45 kamuva.

Ulambile. Manje njengoba ushise izitolo zakho zamandla, amazinga kashukela egazini ehla. Ukuthi ziphansi kangakanani kuncike ekutheni udle noma uphuze okungakanani ngaphambi kokuzivocavoca umzimba nokuthi usebenzise isikhathi esingakanani nangamandla amakhulu, kusho uKristine Clark, Ph.D., R.D., umqondisi wezokudla kwezemidlalo ePennsylvania State University e-University Park. (Okuhlobene: Ukudla Okuhamba Phambili Okudliwa Ngaphambi Nangemva Kokujuluka Kwakho)

Ngosuku Olunye Lokuzivocavoca ...

Ungeza imisipha emincane. Uma wenze inqubo yokuqeqesha amandla, imisipha yakho isiqala ukuzakha kabusha nokulungisa izinyembezi ezincane eziza nokuphakamisa izinsimbi, kusho uPaul Gordon, Ph.D., usihlalo woMnyango wezeMpilo, ukuSebenza koMuntu nezokuNgcebeleka e IBaylor University eWaco, eTexas. Ucwaningo lokuqala lubonisa ukuthi abesifazane bayasabela futhi balulame ekuqeqeshweni kokumelana nezifo ngokushesha kunabesilisa.

Inhliziyo yakho iphilile. Enye yezinzuzo ezinkulu zokusebenza ngaphandle itholakala ekusebenzeni kwenhliziyo yakho. Isikhathi sokujuluka esisodwa sehlisa umfutho wegazi wakho kuze kufike emahoreni ayi-16. (Ubuwazi ukuthi inani lama-push-up ongalwenza lingabikezela ingozi yesifo senhliziyo yakho?)

Ucwaninga ngokushesha. Uqaphe kakhulu futhi ugxile emsebenzini wangemva kokuzivocavoca. Lokho kungenxa yokuthi ukujima okuhle kukhulisa ukugeleza kwegazi nomoya-mpilo ebuchosheni bakho, kusho u-Henriette van Praag, Ph.D., uprofesa ohlanganyele wesayensi yezinto eziphilayo e-Florida Atlantic University e-Boca Raton.

Kungakapheli Isonto Elilodwa Lokuzivocavoca Okuvamile ...

Ingozi yakho yesifo sikashukela iyancipha. Lapho uzikhandla kakhulu, yilapho uzwela kakhulu ku-insulin. Lokho-ke, kwehlisa amazinga kashukela egazini, kunciphisa amathuba okuba nesifo sikashukela sohlobo 2.

Ungacindezela kakhulu ngokuzayo. I-VO2 max yakho, isilinganiso sokukhuthazela kwakho nokuqina kwe-aerobic, isivele ikhuphuke cishe ngamaphesenti angu-5, ngokusho kuka-Olson. Ukuhumusha: Ungahamba kanzima kancane futhi ubude isikhathi eside kunangaphambili.

Uzacile (uma kuwumgomo wakho lowo). Ukusika ama-calories angu-500 ngosuku ngokuzivocavoca nokudla kuzokusiza wehlise iphawundi elilodwa ngesonto.

Kungakapheli Inyanga Eyodwa Yokuzivocavoca Njalo ...

Uya ngokuba namandla. Lezo zisindo ezingamakhilogremu ayisishiyagalombili azizwakali kangako, ngoba ukuqina kwakho kwemisipha sekuqala ukwanda, kusho uBryant. Ama-reps ayishumi akusewona umzabalazo; manje usungakwazi ukwenza i-12 noma i-13.

Uqhumisa amafutha esiswini. Ngemuva kokuzivocavoca amasonto amane, umzimba wakho udonsa i-flab futhi uthola imisipha. Abantu abakhuluphele ababambe iqhaza ohlelweni lwamasonto amane lokuvivinya umzimba okusesilinganisweni ocwaningweni lwase-Australia banciphisa amafutha e-ab ngamaphesenti angu-12.

Unamandla engqondo engeziwe. Ukusebenza kusebenze ukukhulisa amaprotheni akhuthaza ukukhula ebuchosheni angasiza ukwakha amaseli amasha lapho.

Kungakapheli unyaka owodwa wokuzivivinya okuvamile...

Ukusebenza kulula kakhulu. "Ukukhuthazela nokuqina komzimba wakho kungakhuphuka kuze kufike kumaphesenti angama-25 ngemuva kwamasonto ayisishiyagalombili kuya kwayi-12 eqeqeshwa njalo," kusho uGordon. Ngonyaka uzoqaphela inzuzo enkulu yokusebenza: Ukukhuthazela kwakho kungaba ngaphezu kokuphindwe kabili.

Ungumshini wokuncibilikisa amafutha. Amaseli akho manje asebenza kahle kakhulu ekwephuleni amafutha futhi awasebenzise njengophethiloli, kusho u-Olson. Lokho kusho ukuthi u-zapping more flab 24-7. (Okuhlobene: Konke Odinga Ukukwazi Ngokushisa Amafutha Nokwakha Imisipha)

Ukushaya kwenhliziyo yakho kuphansi. Ngenxa yokuzivocavoca okuvamile, inhliziyo yakho ishaya ngamandla. Isibonelo, uma ukushaya kwenhliziyo yakho kokuqala kwaba ukushaya okungu-80 ngomzuzu, kuzobe kwehlele kokungu-70 noma ngaphansi. Umsebenzi omncane okufanele wenziwe yinhliziyo yakho, uzoba nempilo enhle.

Uyinciphile ingozi yomdlavuza. Ocwaningweni olwenziwa kwabesifazane abangaphezu kuka-14,800, labo ababenamazinga aphezulu okuqina kwe-aerobic babengamaphesenti angama-55 amathuba okuba babulawe umdlavuza webele kunalabo ababenganyakazi. Abesifazane ababhekwa njengabafanelekile ngokulinganisela babenengozi engaphansi kwamaphesenti angama-33 yokuthola lesi sifo. Ukuzivocavoca kungasiza futhi ekuvikeleni umdlavuza we-endometrium, wamaphaphu nowe-ovari, kusho abacwaningi. (Abanye besifazane basebenzisa ukuzivocavoca njengendlela yokubuyisa imizimba yabo ngemuva komdlavuza, futhi.)

Ungeza iminyaka empilweni yakho. Ama-Fitness buffs anama-telomeres angcono, i-DNA ebeka ama-chromosomes ethu futhi awavikele ekulimaleni, okunganciphisa inqubo yokuguga, ucwaningo lukhombisa.

Uzizwa umuhle. Izinyanga ezine kuphela zokuzivocavoca zifana nemithi kadokotela yokwandisa imizwa nokunciphisa ukudangala, ngokusho kocwaningo eDuke University. Yigcine futhi hhayi ukuthi impilo yakho izoba yinde kuphela, izoba nenjabulo, nayo!

Izeluleko ze-4 Zokuthola Izinzuzo Ezengeziwe Zokusebenza

Njengokungathi zonke lezo zinzuzo zokusebenza ngaphandle bezinganele, sithole amathiphu ambalwa ebhonasi kusuka kochwepheshe bokuthi ungayinyusa kanjani ivolumu kakhulu.

1. Isitimela samandla kabili ngesonto noma ngaphezulu. Izothuthukisa kakhulu imetabolism yakho ukuze uqhubeke nokushisa amakhalori kuze kufike emahoreni angama-38. Yenza okuhle kwale nzuzo yokusebenza ngokuvula amandla okusebenza kwakho ukuze ushise amanoni amaningi namakhalori. Khuphula ukuthambekela esitimeleni sokunyathela, gibela izitebhisi noma amagquma, phikisa ukumelana nebhayisikili elimile.
2. Yenza ama-crunches ambalwa namapulangwe amaningi. (Kungenzeka siphakamise inselelo yethu yamapulangwe yezinsuku ezingama-30?) Ukuze ube yipulangwe eliphakeme, qala ngazo zonke izinyawo, izandla ngaphansi kwamahlombe, amadolo ngaphansi kwezinqulu, bese wehlisa izingalo phansi bese welula imilenze ngqo ngemuva kwakho, ulinganise izinzwane. Ukugcina i-abs isebenza futhi ibuyele emuva, bamba imizuzwana engama-30; yenza izikhathi ezingu-10 izikhathi ezintathu noma ezine ngesonto. Nciphisa ama-crunches angabi ngaphezu kwamasethi amathathu we-15 ngesikhathi. Noma yini edlula leyo ayikusizi ngalutho, kusho ochwepheshe.
3. Faka ama-LB. Uma usukwazi ukwenza ama-reps angu-15 isethi, shintshela esisindweni esingamaphawundi amabili esindayo futhi ubuyele emuva ku-10 reps (okubili kokugcina kufanele kuzizwe kunzima). Sebenza indlela yakho kuze kufike ku-15 futhi bese uphinda inqubo. Ngokwandisa inani lamakhilogremu owaphakamisayo, uzobaza futhi uqinise kangcono futhi ngokushesha. (Okuhlobene: Kusetshenziswa Nini Izisindo Ezisindayo vs. Izisindo Ezikhanyayo)
4. Zama i-HIIT (noma okunye ukujima kwesitayela sesikhawu). Ungase uzizwe ujabule nakakhulu. Abesifazane abenza ukuqeqeshwa kwesikhashana bathola ukukhuphuka okukhulu kwemizwa ngokushesha ngemva kokujima kwabo kunalabo abavocavoca umzimba ngesivinini esiqinile, kusho u-Olson.

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