Izindlela Ezi-5 Zokumangala Ukucindezeleka Kuthinta Ukuzivocavoca Kwakho

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• Ingcindezi ilahla umdlalo wakho weGym
• Ukucindezeleka Kuvimbela Ukululama Kwakho
• Ukucindezeleka Kwehlisa Izinzuzo Zokufaneleka Kwakho
• Ukucindezeleka Kuvimbela Ukuncipha Kwesisindo
• Ukucindezeleka Kungakunika I-Push Eyengeziwe
• Buyekeza kwe-

Ukulwa nomfana wakho noma ukuba nemibono yakho ekhaliphile (noma obucabanga kanjalo) evalwe emhlanganweni kungase kukuphoqe ukuthi uqonde ngqo egumbini lesisindo noma endleleni yokugijima-futhi ngesizathu esihle. Iseshini ebucayi yokujuluka iqeda ukucindezeleka, ikhiphe ukungezwani nentukuthelo, futhi ikhulise amazinga wamakhemikhali obuchopho obuzwakala kahle kufaka phakathi ama-endorphin.

Kepha kude nokukhanselana, ukucindezeleka kwengqondo nokuzivocavoca umzimba kunobudlelwano obuyinkimbinkimbi kakhulu-futhi hhayi njalo obuhambisanayo. Izinkinga zobudlelwano noma ingcindezi ehhovisi kungaphazamisa ingqondo yakho futhi kugqilize umzimba wakho, kuphazamise inqubo yakho yokuzivocavoca futhi kukuvimbele ekufinyeleleni imigomo yakho yokuqina nokuncipha. Kodwa isayensi ibonisa ukuthi ungafunda ukusebenzisa ingcindezi ukuze uthuthukise impumelelo yakho ejimini-nangaphandle kwayo.

Ingcindezi ilahla umdlalo wakho weGym

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Uma ubhekene nezinsuku zokugcina ezinkulu noma ubhekene nenkinga yomndeni, i-spin class ngezinye izikhathi iphuma ohlwini lwakho lwezinto eziza kuqala. Abacwaningi baseYale University babheke zonke izifundo abangazithola mayelana nengcindezi nemikhuba yokuzivocavoca, kanti izingxenye ezintathu kwezine zabonisa ukuthi abantu abangaphansi kwengcindezi bavame ukungawuvivinyi umzimba futhi bachithe isikhathi esiningi bengenzi lutho. Kolunye lwezifundo ezibuyekeziwe, ababambiqhaza babenamathuba amancane ngamaphesenti angama-21 okusebenza njalo ngezikhathi zokucindezeleka-futhi amaphesenti angu-32 mancane amathuba okunamathela esimisweni sabo sokujuluka eminyakeni emine elandelayo.

Yisho kuqala: Ukwenza ukusebenza ngokuhambisana nezinye izindlela zokulawula ukucindezeleka njengokuphefumula okujulile kungakhuphula amathuba okuthi ulandele inqubo ejwayelekile yokuzivocavoca, ababhali besifundo basikisela. Zama ukuzindla kokuhamba, lapho ugxila khona ekunakekeleni umoya wakho nokuthi kwenzekani eduze kwakho ngenkathi uhamba. Noma okulula nakakhulu: Momotheka ngenkathi ujuluka. Isifundo ku Isayensi Yezengqondo kuphakamisa ukuthi ngisho nokumamatheka okuyingxenye kunganciphisa izinga lokushaya kwenhliziyo yakho futhi kunciphise impendulo yakho yokucindezeleka cishe ngokushesha, mhlawumbe ngenxa yokuthi ukusebenzisa imisipha yobuso ehilelekile ekukhulumeni okujabulisayo kuthumela umlayezo oletha injabulo ebuchosheni bakho.

Ukucindezeleka Kuvimbela Ukululama Kwakho

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Kuyinto evamile ukuzizwa ubuhlungu ngosuku olulandelayo ngemuva kwe-bootcamp. Kodwa uma imiphumela yangemva kwalokho ithatha isikhathi eside futhi ushintsha ifomu lakho libe namandla ngokujima kwakho okulandelayo, wandisa ingozi yokulimala. Abantu abathi bacindezelekile bazizwa bekhathele kakhulu, bebuhlungu, futhi benamandla amancane amahora angama-24 ngemuva kokuzivocavoca okunzima kunalabo ababike izingcindezi zokuphila ezimbalwa, ngokusho kocwaningo Ijenali Yokucwaninga Amandla Nezimo. Abaphenyi basola ukuthi izidingo zengqondo zokucindezeleka ziphuca umzimba wakho izinsiza ezibalulekile; hlanganisa lokho ngokujima okunzima, futhi ngeke usale ethangini.

Yisho kuqala: Qiniseka ukuthi usuthole ngokwanele kusuka ekusebenzeni okulukhuni okulodwa ngaphambi kokuthi uhlanganyele esinye iseshini ye-the-max, kusho uMatt Laurent, Ph.D., uprofesa osizayo wesayensi yokuzivocavoca eBowling Green State University. Sebenzisa isikali sakhe sokutakula esilula ukukala isimo sakho: Njengoba uzifudumeza, cabanga ngesikhathi sokugcina wenza umsebenzi ofanayo, futhi uzilinganise esikalini sikaziro siye ku-10 ukuthi uzokwazi yini ukukuchoboza futhi kulokhu. Uma ungazilinganisela okuhlanu noma okuphezulu okusho ukuthi ungaqedela lo msebenzi cishe noma ube ngcono kunesikhathi sokugcina-usulungele ukuhamba. Kodwa uma uzwa sengathi uzobe udonsa nje (uziro kuye kweyesine), cabanga ukunqamula iseshini yakho ibe mfushane noma ukhethe umkhuba ophansi njenge-yoga.

Ukucindezeleka Kwehlisa Izinzuzo Zokufaneleka Kwakho

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Uma unamathela kushejuli yejimu, imisipha yakho, inhliziyo, namaphaphu kuyavumelana ngokuhamba kwesikhathi, kukwenze uqine futhi uqine. Enye indlela ochwepheshe abalinganisa ngayo lokhu kukhula kokuqina ngokuhlola i-VO2 max yakho, ukuthi usebenzise kangakanani umoya-mpilo ngesikhathi sokuzivocavoca umzimba. Lapho abacwaningi baseFinland beqapha abantu abangu-44 abaqala uhlobo olusha lokuhamba ngamabhayisikili, labo abalinganisele amazinga abo okucindezeleka okuphezulu kakhulu babone ukuthuthukiswa okuncane ku-VO2 max esikhathini esingamasonto amabili, naphezu kokuzivocavoca okufanayo nawo wonke umuntu.

Kuhlakaniphe: Cabanga ngesithombe esikhulu sokwenzeka empilweni yakho ngaphambi kokubeka noma yiziphi izinhloso. Uma uhlela umshado noma ukuhambisa, kungahle kungabi yisikhathi esihle sokusetha umgomo omusha wokuvelela. "Lapho amaklayenti ekhetha izinhloso ezinkulu njenge-marathon noma i-Ironman, sihlala sizama ukukuhlela lapho izimpilo zabo zingenasiphithiphithi esincane futhi banganikela ngamandla amakhulu ngokomzimba nangokwengqondo ekuqeqesheni kwabo," kusho umqeqeshi nokuzivocavoca umzimba isazi sokusebenza komzimba uTom Holland, umbhali we Indlela yeMarathon.

Ukucindezeleka Kuvimbela Ukuncipha Kwesisindo

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Abacwaningi be-Kaiser Permanente bafaka abantu abadala abangu-472 abakhuluphele ohlelweni lokudla kanye nokuzivocavoca oluklanyelwe ukubasiza ukuba behle ngamakhilogremu angu-10 emavikini angu-26. Ngaphambi nangemva kwalokho, ababambiqhaza bathatha imibuzo ebeka amazinga abo okucindezeleka kusuka ku-zero (ngenjabulo ngaphandle kwengcindezi) kuya ku-40 (ngaphansi kwengcindezi enkulu). Labo abaqale ukutadisha ngezikolo eziphakeme babencane kakhulu amathuba okuba bafinyelele umgomo wabo. Eqinisweni, abantu abathole iphuzu elingaphezu kwelilodwa ezikalini zabo zokucindezeleka ngesikhathi kufundwa babekwazi ukubeka amaphilisi.

Kuhlakaniphe: Jika ekuqaleni kwesikhathi: Esifundweni esifanayo, ukwengeza ukulala okungafanele (ngaphansi kwamahora ayisithupha ubusuku ngabunye) ngaphezulu kwengcindezi kunciphise amathuba okuphumelela kwesisindo phakathi. Ukuze uthole ukuphumula okungcono ebusuku, vula i-iPad yakho nekhompuyutha ephathekayo okungenani ihora ngaphambi kokuya ku-dreamland. Ukukhanya okuluhlaza okwesibhakabhaka kwesikrini esikhanyayo kuphazamisa umkhiqizo womzimba wakho we-hormone yokulala i-melatonin, okwenza kube nzima kakhulu ukusuka noma ukuhlala ulele, ngokusho kocwaningo olwenziwa kumagazini I-Ergonomics esetshenzisiwe.

Ukucindezeleka Kungakunika I-Push Eyengeziwe

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Lapho kuyinto isixazululo ezikhathini ezinzima. Abadlali be-Basketball ababezilolonga ezimeni ezinengcindezi benze kangcono ekuhlolweni kokunciphisa ukusebenza kokuphonswa kwamahhala emasontweni amahlanu kamuva kunalabo abangene ekusebenzeni besesimweni esikhululekile. Okwakho, lokho kusho ukuthi isipiliyoni sisebenza ngaphansi kwemiphumela yengcindezi ngokuzethemba okungakusiza usebenzise i-5K esheshayo noma i-ace umdlalo wakho wethenisi olandelayo. Ngaphezu kwalokho, kunobufakazi bokuthi ukuzethemba kwakho kungakusiza futhi wenze konke okusemandleni emsebenzini nasezimeni zenhlalo futhi, kusho isazi sokusebenza kwengqondo sase-University of Chicago uSian Beilock, Ph.D., umbhali we Chokhe: Okuvezwa Izimfihlo Zobuchopho Ngokuthola Ukulungile Lapho Kufanele.

Yisho kuqala: Ucwaningo luphakamisa ukuthi ukushintsha indlela ocabanga ngayo kungenza umehluko phakathi kwempumelelo nokwehluleka, kusho uBeilock. Esikhundleni sokubheka ukucindezeleka njengesithiyo empumelelweni yakho, kubheke njengesithiyo osusinqobile esikhathini esidlule—futhi ungaphinde unqobe. Futhi uma unenhlanhla yokuphila impilo enengcindezi ephansi, cabanga ukukhuphuka i-ante ngesikhathi sokujima kwakho ukuze uthuthukise ukusebenza kwakho lapho kubalulekile-ngokwesibonelo, ukugijima iwashi ekugijimeni kwakho okulandelayo noma ukuba nomncintiswano onobungane wokuqeqeshwa kwesekethe nawe. umngani wokuzivocavoca.

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