Uyini Umehluko Phakathi Kokukhuthazela Nokuqina?

-Delile

• Ukukhuthazela vs ukuqina
• Isibonelo sokucabanga
• Ungazikhulisa kanjani zombili
• 1. Isimiso se-SAID
• 2. Isimiso sokugcwala ngokweqile
• 3. Yiba nomgomo wemizuzu engaphezu kwengu-150 ngesonto
• 4. I-Yoga noma ukuzindla
• 5. Thola izinga lokushaya kwenhliziyo yakho
• 6. Zama ukuqeqeshwa kwe-HIIT
• 7. Thola izivivinyo ozijabulelayo
• 8. Hlala unamanzi
• Ukuzivocavoca ukuzama
• Lapho uzoqaphela imiphumela
• Uzokhuluma nini nompetha
• Okubalulekile

Uma kukhulunywa ngokuzivocavoca umzimba, amagama athi “amandla” nokuthi “ukukhuthazela” ayashintshana. Kodwa-ke, kunomehluko ocashile phakathi kwabo.

Amandla okuqina ngokwengqondo nangokomzimba wokugcina umsebenzi isikhathi eside. Lapho abantu bekhuluma ngamandla, bavame ukuwasebenzisa ukubhekisa kumuzwa wokuba ngenkathi benza umsebenzi.

Ukukhuthazela kubhekisa emandleni omzimba wakho wokugcina ukuzivocavoca isikhathi eside. Yenziwe ngezinto ezimbili: ukukhuthazela kwenhliziyo nokuqina kwemisipha. yikhono lenhliziyo yakho namaphaphu akho okunika umzimba wakho umoya-mpilo. Ukukhuthazela kwemisipha yikhono lemisipha yakho ukusebenza ngokuqhubekayo ngaphandle kokukhathala.

Kule ndatshana, sizobheka ukuthi ungakuthuthukisa kanjani ukuqina nokukhuthazela kwakho bese wemba ujule ngomehluko ophakathi kwale migomo.

Ukukhuthazela vs ukuqina

Lapho abantu bekhuluma ngamandla, imvamisa basuke bebhekise emandleni abo okwenza umsebenzi ngaphandle kokukhathala. Kungacatshangwa njengokuphambene nokukhathala, noma ikhono lokuzizwa unamandla isikhathi eside.

Ukuba nomdlandla omuhle womdlali we-basketball okhokhelwayo kungasho ukukwazi ukudlula kuwo wonke umdlalo ngaphandle kokucwila ekusebenzeni. Ukuqina kukayisemkhulu oneminyaka engama-85 kungasho ukuba namandla anele okudlala nabazukulu bakhe.

Ngokungafani nokukhuthazela, ukuqina uqobo akuyona ingxenye yokuqina komzimba, kepha kungumphumela wokuba olunge ngokwengeziwe.

Ukuqina komzimba kuvame ukuhlukaniswa kube izingxenye ezinhlanu:

1. ukukhuthazela kwenhliziyo
2. ukuvumelana nezimo
3. ukwakheka komzimba
4. ukukhuthazela kwemisipha
5. amandla emisipha

Kunezinto ezimbili ekubekezeleni: ukukhuthazela kwenhliziyo nokuqina kwemisipha. Zombili lezi zingxenye zokuqina zingalinganiswa ngokufanele. Isibonelo, ukuqina kwenhliziyo kungalinganiswa kusetshenziswa i-1.5-mile test run futhi umphumela ungaqhathaniswa nezilinganiso zamaqembu athile eminyaka.

Ukuhlolwa okuhlukahlukene kungasetshenziselwa ukukala ukubekezela kwemisipha njengokuhlolwa okuphezulu kwe-push-up kokuqina komzimba okuphezulu noma ukuhlolwa okuphezulu kokuhlala kokukhuthazela okuyisisekelo.

Isibonelo sokucabanga

UMaria ungowesifazane oneminyaka engama-43 okwamanje ongasebenzi ngokomzimba. Uvame ukuzizwa ekhathele futhi ephelile amandla futhi udokotela wakhe umeluleka ukuba aqale ukuzivocavoca umzimba. UMaria uqala uhlelo lokuhamba amasonto ayi-12 ukuthuthukisa ukuqina kwakhe.

Ekupheleni kwamasonto ayi-12:

• UMaria unamandla amaningi usuku lonke futhi uyaqaphela ukuthi akakhathali kalula nje (amandla athuthukisiwe).
• UMaria uzuza kangcono ekuhlolweni kokuhamba ngemizuzu eyi-15 kunalokho akwenzile ngesikhathi eqala uhlelo lwakhe (ukukhuthazela okuthuthukile).

Ungazikhulisa kanjani zombili

Ungakuthuthukisa ukukhuthazela kwakho nokuqina ngokwenza njalo ukuvivinya umzimba okuvivinya amaphaphu nenhliziyo yakho.

Nawa amanye amathiphu wokwakha uhlelo lokukhuthazela:

1. Isimiso se-SAID

Enye yezinto ezibalulekile ekwakheni uhlelo olusebenzayo lokuqina wumgomo we-SAID.

I-SAID imele i-Specific Adaptation to Imposed Demands. Kusho ukuthi umzimba wakho uzozivumelanisa nohlobo oluthile lokuzivocavoca olwenza njalo. Isibonelo, uma wakha uhlelo lokuzivocavoca oluqukethe ngokuyinhloko izivivinyo zomzimba ongaphezulu, amandla akho omzimba aphezulu azothuthuka kepha amandla omzimba wakho ophansi azohlala ngokufana.

2. Isimiso sokugcwala ngokweqile

Omunye umqondo oyisisekelo wokwakha uhlelo lokuzivocavoca olusebenzayo yisimiso sokugcwala ngokweqile. Lo mgomo ubandakanya ukukhuphula kancane kancane ngevolumu noma ngamandla ukuze uqhubeke nokwenza ngcono ukuqina komzimba wakho.

Isibonelo, uma ufuna ukuthuthukisa isikhathi sakho sokugijima esingamamayela ayi-10, kuzodingeka wenze kancane kancane ukujima kwakho kube nzima ngokwengeza noma yikuphi:

• ibanga oligijimayo
• ijubane oligijimayo
• isikhathi osigijimayo

3. Yiba nomgomo wemizuzu engaphezu kwengu-150 ngesonto

Ukuzivocavoca njalo kungasiza ukukhulisa amazinga akho wamandla ngokukusiza ulale kangcono futhi wandise ukugeleza kwegazi emzimbeni wakho wonke.

I-American Heart Association incoma ukuthola okungenani imizuzu engu-150 yokuzivocavoca umzimba ngeviki ukuze uqinise inhliziyo namaphaphu akho. Ukuthola imizuzu engaphezu kwengu-300 ngeviki kuxhumene nezinzuzo ezingeziwe.

4. I-Yoga noma ukuzindla

Ukufaka imisebenzi ekhulula ukukhathazeka esimisweni sakho samasonto onke kungakusiza uphumule futhi kuthuthukise ikhono lakho lokusingatha ukuzivocavoca okukhulu. Izibonelo ezimbili zemisebenzi yokuphumula zifaka i-yoga nokuzindla.

Kutholwe ukuthi abafundi bezokwelapha abathola amasonto ayisithupha e-yoga nokuzindla baba nokuthuthuka okukhulu emizweni yokuthula, ukugxila, nokukhuthazela.

5. Thola izinga lokushaya kwenhliziyo yakho

Ukushaya kwenhliziyo yakho ngesikhathi sokuzivocavoca nge-aerobic kungamaphesenti angama-50 kuye kwangama-70 wesilinganiso sakho semisebenzi yokulinganisa okulingene, namaphesenti angama-70 kuye kwangama-85 isilinganiso sakho semisebenzi enamandla.

Ungalinganisela isilinganiso sokushaya kwenhliziyo yakho ngokususa iminyaka yakho isuka ku-220. Isibonelo, uma uneminyaka engama-45, isilinganiso sakho senhliziyo esiphezulu kungaba ngu-175.

6. Zama ukuqeqeshwa kwe-HIIT

Ukuqeqeshwa kwesikhawu sokuqina okuphezulu (i-HIIT) kufaka phakathi izikhathi eziphindaphindwayo zezikhawu eziphezulu eziguqukayo nezikhathi zokuphumula. Isibonelo kungaba ama-sprints amasekhondi ayi-10 aphumule ngemizuzwana engama-30 phakathi kwe-sprint ngayinye.

Kanye nokwenza ngcono ukuqina kwenhliziyo yakho, ukuqeqeshwa kwe-HIIT kungakhuphula ukuzwela kwakho kwe-insulin, umfutho wegazi, futhi kukusize ulahlekelwe ngamafutha esiswini. Ukuqeqeshwa kwe-HIIT kuyindlela yokuzivocavoca esezingeni eliphakeme, futhi kufaneleka kakhulu kubantu asebevele bekhuthele ngokomzimba.

7. Thola izivivinyo ozijabulelayo

Abantu abaningi bahlobanisa ukuzilolonga nokuya ejimini, ukuphakamisa izinsimbi, nokugijima esitayeleni. Kodwa-ke, noma ngabe ungayithokozeli le misebenzi, kunezindlela eziningi zokuthuthukisa ukuqina kwakho. Esikhundleni sokuziphoqa ukuthi wenze umsebenzi ongawuthandi, cabanga ngezinto ozithandayo.

Isibonelo, uma uzonda ukugijima kodwa uthanda ukudansa, ukuthatha isigaba sokudansa njengoZumba kuyindlela enhle yokuthuthukisa ukuqina komzimba wakho.

8. Hlala unamanzi

Ukuvimbela ukuphelelwa amandla kwamanzi lapho usebenza, kubalulekile ukuhlala unamanzi amaningi, ikakhulukazi uma usebenza ezindaweni ezishisayo noma ezinomswakama. Uma izikhathi zakho zinde kakhulu, ungahle uthande ukucabanga ukuthatha ama-electrolyte ukufaka esikhundleni samaminerali alahlekile ngesikhathi sokujuluka.

Ukuzivocavoca ukuzama

Ukwenza ukuzivocavoca umzimba njalo kuqinisa inhliziyo yakho namaphaphu futhi kuthuthukise nokujikeleza kwegazi, okungakusiza wakhe amandla nokukhuthazela. Ukuzivocavoca umzimba kwe-aerobic kubhekisa kulabo abakhulisa ukuphefumula kwakho nokushaya kwenhliziyo, okufana nalokhu:

• egijima
• ukudansa
• ukubhukuda
• ithenisi
• i-basketball
• ihoki
• ukuhamba ngamandla

Lapho uzoqaphela imiphumela

Uma uqeqesha ngokungaguquguquki futhi uthuthuka ngezikhathi ezithile, ungalindela ukubona ukuthuthuka okuphawulekayo ezinyangeni ezimbili kuya kwezintathu.

Intuthuko ithatha isikhathi. Ukwandisa isisindo osiphakamisayo, ibanga olihambayo, noma ukuqina kokuzivocavoca kwakho ngokushesha okukhulu kungaholela ekulimaleni noma ekutubeleni. Zama ukwandisa ubunzima bokuzivocavoca kwakho ngezinyathelo ezincane ukunciphisa ingozi yokulimala noma ukutubeka.

Isibonelo, uma wakha uhlelo olusebenzayo, ubungeke uthande ukusuka ekugijimeni amamayela amathathu ngokuzivocavoca kuya kumamayela ayi-10 ngokuzivocavoca ngokuqina okufanayo. Isu elingcono lizokwenyuka lifike kumamayela amane ekuqaleni, liqhubekele phambili kancane kancane liye kumamayela ayi-10 emasontweni amaningi.

Uzokhuluma nini nompetha

Ukusebenza nomqeqeshi ochwepheshe kungaba yinzuzo kungakhathalekile ukuthi unjani. Umqeqeshi angakusiza ukuklama uhlelo olulungele izinga lakho lamanje lokuqina futhi akusize uzibekele imigomo enengqondo. Umqeqeshi omuhle futhi uzoqinisekisa ukuthi awuthuthuki ngokushesha okukhulu ukunciphisa amathuba akho okulimala.

Okubalulekile

Amagama athi “amandla” nokuthi “ukukhuthazela” anezincazelo ezifanayo futhi avame ukusetshenziswa ngokungafani. Ukuvivinya umzimba njalo kungakusiza ukuthi uthuthukise zombili lezi zimfanelo zokuqina.

Ochwepheshe batusa ukuthola okungenani imizuzu engu-150 yomsebenzi we-aerobic ngesonto. Ukuzivocavoca ngaphezu kwemizuzu engu-150 ngeviki kuxhumene nezinzuzo ezengeziwe zezempilo.