Ziyini Izinzuzo Zokuzivocavoca Nge-Aerobic?

-Delile

• 13 Izinzuzo
• 1. Kuthuthukisa impilo yenhliziyo
• 2. Yehlisa umfutho wegazi
• 3. Isiza ukulawula ushukela wegazi
• 4. Yehlisa izimpawu zesifuba somoya
• 5. Kwehlisa ubuhlungu obungapheli
• 6. Ukulala ngengculazi
• 7. Ilawula isisindo
• 8. Kuqinisa amasosha omzimba
• 9. Kuthuthukisa amandla obuchopho
• 10. Kukhulisa imizwa
• 11. Yehlisa ubungozi bokuwa
• 12. Kuphephile kubantu abaningi, kufaka phakathi izingane
• 13. Kuyabiza futhi kuyatholakala
• Ngabe ukuvivinya umzimba nge-aerobic kuphephile?
• Ukuthatha

Udinga ukuvivinya umzimba kangakanani?

Ukuvivinya umzimba nge-aerobic yinoma yimuphi umsebenzi owenza ukuthi igazi lakho limpompe namaqembu amakhulu emisipha asebenze. Kuyaziwa nangokuthi umsebenzi wenhliziyo. Izibonelo zokuzivocavoca nge-aerobic zifaka:

• ukuhamba ngamandla
• ukubhukuda
• ukuhlanza okunzima noma ingadi
• egijima
• ukuhamba ngebhayisikili
• ukudlala ibhola

Ochwepheshe batusa ukuthola okungenani imizuzu engu-150 yokuvivinya umzimba ngokulingene, noma imizuzu engu-75 yokusebenza ngamandla isonto ngalinye. Ukuhamba ngokushesha noma ukubhukuda kuyizibonelo zomsebenzi olinganiselayo. Ukugijima noma ukuhamba ngebhayisikili kuyizibonelo zomsebenzi onamandla.

Kepha kungani kunconywa ukuzivocavoca umzimba nge-aerobic? Funda ukuze ufunde ngezinzuzo futhi uthole amathiphu wezindlela zokufaka ukuzivocavoca umzimba kuhlelo lwakho.

13 Izinzuzo

1. Kuthuthukisa impilo yenhliziyo

Ukuvivinya umzimba nge-aerobic kunconywa yi-American Heart Association nangodokotela abaningi kubantu abane, noma abasengozini yokuthola isifo senhliziyo. Lokho kungenxa yokuthi ukuvivinya umzimba kuqinisa inhliziyo yakho futhi kuyisize ngokumpompa kahle igazi emzimbeni wonke.

Ukuzivocavoca kwenhliziyo kungasiza nasekunciphiseni umfutho wegazi, futhi kugcine imithambo yegazi yakho icacile ngokukhuphula i-cholesterol “enhle” ephezulu ye-lipoprotein (HDL) futhi yehlise amazinga e-cholesterol “amabi” we-lipoprotein (LDL) egazini.

Uma ubheke ngqo ukwehlisa umfutho wegazi ne-cholesterol, phokophela imizuzu engama-40 yokuvivinya umzimba ngokulingene- nokuqina ngamandla phakathi kwezikhathi ezi-3 nezizi-4 isonto ngalinye.

2. Yehlisa umfutho wegazi

Ukuzivocavoca kwenhliziyo kungakusiza ukuphatha izimpawu zomfutho wegazi ophezulu. Lokho kungenxa yokuthi ukuvivinya umzimba kungasiza ukwehlisa umfutho wegazi. Nazi ezinye izindlela zokwehlisa umfutho wegazi ngaphandle kwemithi.

3. Isiza ukulawula ushukela wegazi

Ukuvivinya umzimba njalo kusiza ukulawula amazinga e-insulin nokwehlisa ushukela egazini, konke lokhu kugcina isisindo somzimba kubhekiwe. Ocwaningweni lwabantu abanesifo sikashukela sohlobo 2, abacwaningi bathole ukuthi noma yiluphi uhlobo lokunyakaza, kungaba i-aerobic noma i-anaerobic, lungaba nale miphumela.

4. Yehlisa izimpawu zesifuba somoya

Ukuvivinya umzimba nge-aerobic kungasiza abantu abane-asthma ukuthi banciphise imvamisa nobukhulu bokuhlaselwa yisifuba somoya. Kusamele ukhulume nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca uma une-asthma, noma kunjalo. Bangancoma imisebenzi ethile noma izinyathelo zokuzivikela ukusiza ukukugcina uphephile ngenkathi usebenza.

5. Kwehlisa ubuhlungu obungapheli

Uma unezinhlungu ezingapheli zomqolo, ukuzivocavoca kwenhliziyo - ikakhulukazi imisebenzi enomthelela ophansi, njengokubhukuda noma i-aqua aerobics - buyisela emuva ukusebenza kwemisipha nokukhuthazela. Ukuzivocavoca kungakusiza nokuthi wehlise isisindo, okungaqhubeka nokunciphisa izinhlungu ezingapheli zomqolo.

6. Ukulala ngengculazi

Uma unenkinga yokulala ebusuku, zama ukuzivocavoca kwenhliziyo ngesikhathi sakho sokuvuka.

Ucwaningo olwenziwe kubantu abanezinkinga zokulala okungapheli luveze ukuthi uhlelo olujwayelekile lokuzivocavoca oluhlangene nemfundo yokuhlanzeka kokulala luyindlela yokwelapha yokulala.

Ababambiqhaza bahlanganyela emsebenzini we-aerobic amasonto ayi-16 base begcwalisa imibuzo ephathelene nokulala kwabo nemizwa yabo ejwayelekile. Iqembu lomsebenzi libike ikhwalithi yokulala engcono nobude besikhathi, kanye nokwenza ngcono ekuvukeni kwabo kwasemini nobungqabavu.

Ukuzivocavoca eduze kakhulu nesikhathi sokulala kungenza kube nzima ukulala, noma kunjalo. Zama ukuqeda ukujima kwakho okungenani amahora amabili ngaphambi kokulala.

7. Ilawula isisindo

Kungenzeka ukuthi uzwile ukuthi ukudla nokuvivinya umzimba kuyizakhi zokwakha ukuncipha. Kodwa ukuzivocavoca nge-aerobic kukodwa kungabamba amandla okukusiza wehlise isisindo futhi ugcine kungabikho.

Kokunye ukuhlola, abacwaningi bacela ababambiqhaza abakhuluphele ngokweqile ukuthi bagcine izidlo zabo zifana, kepha ukuze bahlanganyele ngezikhathi zokuzivocavoca ezizoshisa ama-calories angama-400 kuye kwangama-600, amahlandla ama-5 ngesonto, izinyanga eziyishumi.

Imiphumela ikhombise ukuncipha okukhulu kwesisindo, phakathi kwamaphesenti ama-4.3 kanye no-5.7 wezisindo zabo zokuqala, kwabesilisa nabesifazane. Iningi lababambiqhaza bahamba noma bagijimisa ezincwadini zokunyathela iningi lesikhathi sabo sokuzivocavoca. Uma ungenakho ukufinyelela ku-treadmill, zama ukuthatha ukuhamba okuncane noma ukugijima ngosuku, njengesikhathi sakho sekhefu lasemini noma ngaphambi kokudla kwakusihlwa.

Ngokuya ngesisindo sakho nejubane, kungadingeka uhambe noma ugijime ufike kumamayela ama-4 ukushisa ama-calories angama-400 kuye kwangama-600. Ukusika amakhalori ngaphezu kokuzivocavoca nge-aerobic kunganciphisa inani lokuzivocavoca okudingekayo ukuze wehlise inani elifanayo lesisindo.

8. Kuqinisa amasosha omzimba

Abaphenyi ePennsylvania State University bahlola abesifazane asebenzayo nabahlala phansi kanye nomthelela wokuzivocavoca amasosha abo omzimba.

• iqembu elilodwa livivinye umshini wokunyathelisa imizuzu engama-30
• elinye iqembu lenze umsebenzi omubi ngaphezulu kwemizuzwana engama-30
• iqembu lokugcina alizange lijime

Bonke abesifazane bathathwe igazi labo ngaphambi, ngemuva, nangezikhathi ezahlukahlukene ezinsukwini nasemavikini ngemuva kwalezi zikhathi zokuzivocavoca.

Imiphumela ikhombise ukuthi ukuvivinya umzimba njalo futhi ngokulingene kukhulisa ama-antibodies athile egazini abizwa ngama-immunoglobulin. Lokho ekugcineni kuqinisa amasosha omzimba. Iqembu elihlala phansi labesifazane alibonanga ngcono ekusebenzeni kwamasosha omzimba futhi amazinga abo e-cortisol ayephakeme kakhulu kunalawo asemaqenjini asebenzayo.

9. Kuthuthukisa amandla obuchopho

Ubuwazi ukuthi ubuchopho buqala ukulahlekelwa izicubu ngemuva kokuthi ufinyelele eminyakeni yobudala engama-30? Ososayensi bathole ukuthi ukuvivinya umzimba nge-aerobic kunganciphisa lokhu kulahleka futhi kuthuthukise ukusebenza kwengqondo.

Ukuhlola le mbono, abantu abadala abangama-55 bahambisa izkena ze-magnetic resonance imaging (MRI) ukuze zihlolwe. Ababambiqhaza babuye bahlolwa ukuhlola impilo yabo, kufaka phakathi ukuqina kwe-aerobic. Abantu abadala ababelunge kakhulu bakhombisa ukwehliswa okumbalwa ezindaweni ezingaphambili, zeparietali, nezesikhashana zobuchopho. Sekukonke, izicubu zabo zobuchopho zazinamandla kakhulu.

Kusho ukuthini lokhu kuwe? Ukuzivocavoca umzimba kwenza umzimba nobuchopho kuhle.

10. Kukhulisa imizwa

Ukuhambisa umzimba wakho nakho kungathuthukisa imizwa yakho. Kwesinye isifundo sabantu abanokucindezeleka, abahlanganyeli bahamba esitimeleni bengena ngezikhathi ezithile imizuzu engama-30 ngeseshini. Ngemuva kwezinsuku eziyi-10, babuzwa ukuthi babike noma yiluphi ushintsho esimweni sabo sengqondo.

Bonke ababambiqhaza babike ukwehla okukhulu ezimpawu zabo zokudangala. Le miphumela iphakamisa ukuthi ukuzibandakanya ekuzivocavoca umzimba, noma isikhathi esifushane, kungaba nomthelela omkhulu kumzwelo.

Awudingi ukulinda cishe amasonto amabili ukuze ubone ukuthuthuka. Imiphumela yocwaningo iveze ukuthi noma iseshini eyodwa yokuzivocavoca ingaba yanele ukukunika umfutho.

11. Yehlisa ubungozi bokuwa

Umuntu oyedwa kwabathathu abangaphezu kweminyaka engama-65 uwa unyaka ngamunye. Ukuwa kungaholela emathanjeni aphukile, futhi kungadala ukulimala impilo yonke noma ukukhubazeka. Ukuzivocavoca umzimba kungasiza ukunciphisa ingozi yokuwa. Futhi uma ukhathazekile ukuthi umdala kakhulu ukuthi uqale ukuzivocavoca, ungabi njalo. Kuningi ongakuzuza.

Imiphumela evela ocwaningweni lwabesifazane abaneminyaka engama-72 kuya kwengama-87 iveze ukuthi umdanso we-aerobic, ngokwesibonelo, unganciphisa ingozi yokuwa ngokukhuthaza ukulinganisela okungcono nokuqina. Abesifazane basebenze ihora lonke, amahlandla ama-3 ngeviki, amasonto ayi-12 esewonke. Izikhathi zomdanso zazibandakanya iminyakazo eminingi ye-squatting, ibhalansi yomlenze, neminye imisebenzi eyisisekelo eyedlulele yezimoto.

Ekupheleni kwesifundo, abesifazane abaseqenjini lokulawula benze kangcono kakhulu emisebenzini efana nokuma ngomlenze owodwa amehlo abo evaliwe. Futhi babenamandla okubamba nokufinyelela okungcono, onke amandla omzimba abalulekile angavikela umzimba ekuweni.

Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca, bese uqala kancane. Amakilasi eqembu angaba yindlela enhle yokuzivocavoca umzimba ngokuphepha. Umqeqeshi angakutshela ukuthi ngabe uhamba ngokufanele yini futhi angakunika nokuguqulwa, uma kudingeka, ukunciphisa ubungozi bokulimala.

12. Kuphephile kubantu abaningi, kufaka phakathi izingane

Ukuvivinya umzimba kwenhliziyo kunconyelwa amaqembu amaningi abantu, ngisho nalabo asebekhulile noma abanezimo zezempilo ezingalapheki. Ukhiye usebenza nodokotela wakho ukuthola ukuthi yini okukusebenzela kangcono futhi ephephile esimweni sakho esithile.

Ngisho nezingane kufanele zivivinye umzimba njalo. Eqinisweni, izincomo zezingane ziphakeme kancane kunezabantu abadala. Hlela ukwenza ingane yakho ihambe okungenani noma ngaphezulu usuku ngalunye. Imisebenzi emaphakathi ilungile, kepha izingane kufanele zingene endaweni enamandla okungenani izinsuku ezintathu ngesonto.

13. Kuyabiza futhi kuyatholakala

Awudingi noma imuphi umshini wasezingeni eliphezulu noma ubulungu bokuzivocavoca ukuze usebenze. Ukuzivocavoca nsuku zonke kungaba lula njengokuthatha uhambo lokuzungeza indawo yangakini noma ukugijimela nomngani endaweni ethile yasendaweni.

Ezinye izindlela zokuzivocavoca umzimba mahhala noma ezishibhile:

• Bheka izikole zasendaweni noma izikhungo zomphakathi ngamahora wokubhukuda. Abaningi banikela ukwamukelwa mahhala kubahlali noma banamazinga wokulinganisa ngokuhambisa. Ezinye izikhungo zize zinikeze amakilasi amahhala noma ashibhile emphakathini.
• Dlulisa amehlo ku-inthanethi ukuthola ukusebenza kwamahhala kumasayithi afana ne-YouTube. I-Fitness Blender, iYoga ene-Adriene, namaBlogilates yiziteshi ezithandwayo.
• Buza umqashi wakho mayelana nezaphulelo noma ubulungu bamahhala ezindaweni zokuzivocavoca endaweni. Uma indawo osebenzela kuyo inganikeli ngalutho, ungahle ufaneleke ukuthola izikhuthazi ngomhlinzeki wakho womshuwalense wezempilo.

Ngabe ukuvivinya umzimba nge-aerobic kuphephile?

Khuluma nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba. Yize ukuzivocavoca nge-aerobic kufanelekile kubantu abaningi, kunezimo ezithile lapho ungahle uthande ukuba ngaphansi kokuholwa udokotela.

Ngokwesibonelo:

• Ukuzivocavoca kwehlisa ushukela wegazi. Uma unesifo sikashukela, hlola amazinga kashukela egazini lakho ngaphambi nangemva kokuzivocavoca. Ukudla ukudla okulula okunempilo ngaphambi kokuba uqale ukujuluka kuzosiza futhi ekuvikeleni amazinga akho ekushoneleni phansi kakhulu.
• Chitha isikhathi esengeziwe ufudumeza umzimba ngaphambi kokuqala umsebenzi wakho uma unezinhlungu zemisipha namalunga, njengesifo samathambo. Cabanga ngokugeza eshaweni efudumele ngaphambi kokufaka izintambo phezulu noma ukuya ejimini.Izicathulo ezine-cushioning enhle nokulawula ukunyakaza nakho kungasiza.
• Uma une-asthma, funa izivivinyo ngokuqhuma okuncane komsebenzi, njenge-tennis noma i-baseball. Ngaleyo ndlela ungathatha ikhefu lokuphumula amaphaphu akho. Futhi ungakhohlwa ukusebenzisa i-inhaler lapho kudingeka.
• Uma umusha ukuzivocavoca, khululeka ekusebenzeni. Qala ngaphezu kwamasonto ambalwa ngokwenza imizuzu eyi-10 kuye kwengu-20 njalo ngosuku. Lokhu kuzosiza ngokukhathala nobuhlungu bemisipha.

Udokotela wakho angakunikeza imihlahlandlela eminingi neziphakamiso zesimo sakho esithile noma izinga lokuqina.

Ukuthatha

Iningi labantu kufanele lihlose ukuthola cishe imizuzu engama-30 yokusebenza komzimba okulinganiselayo okungenani izinsuku ezinhlanu ngesonto. Lokhu kusebenza cishe imizuzu eyi-150 noma amahora ama-2 1/2 ngeviki. Ungaxuba amandla nemisebenzi ukuze ikugcine kuthakazelisa.

Uma umusha emsebenzini, qala ngamafuphi futhi uhambe kancane. Ungahlala wakha njengoba izinga lakho lokuqina lithuthuka. Khumbula: Noma yikuphi ukunyakaza kungcono kunokungabikho kokunyakaza.

Uma ucindezelwe isikhathi, cabanga ukwehlukanisa ukuzivocavoca kwakho usuku lonke kube iziqeshana zemizuzu eyi-10. Ngisho nezikhathi ezimfushane zokuvivinya umzimba nge-aerobic zanele ukuthola inzuzo.