Ukuzivocavoca Njengokukhululeka Kokucindezeleka

-Delile

• Ukuzivocavoca Kusiza Kanjani Ekucindezelekeni?
• Udinga Ukuzivocavoca Kangakanani?
• Yiziphi Izinhlobo Zosizo Lokuzivocavoca Ngengcindezi?
• Buza nodokotela wakho
• Ukuhamba Okungqondo: I-Yoga Yokukhathazeka

Lapho uthola ukuthi unesifo senhliziyo, udinga ukuphatha izingcindezi ezintsha eziningana ngokuqhubekayo. Ukubhekana nokuvakashelwa odokotela kaningi, ukujwayela izindlela ezintsha zokwelashwa, kanye nokujwayela izinguquko zendlela yokuphila kungezinye zezinto ezingadala ukuthi ube nengcindezi nokukhathazeka.

Ngenhlanhla, ungathatha izinyathelo ezilula ukusiza ukukhulula ukucindezeleka. Eziningi zalezo zinyathelo zingasiza ekuthuthukiseni impilo yakho iyonke, kubandakanya nempilo yenhliziyo yakho. Ukuzivocavoca umzimba kungenye yezindlela ezinhle kakhulu zokulwa nengcindezi nokuphatha isifo senhliziyo.

Ukuzivocavoca umzimba kungasiza ukwehlisa amazinga akho okucindezeleka futhi kuthuthukise izinga lempilo yakho, ngokwengqondo nangokomzimba. Ukuvivinya umzimba njalo kungaba nomthelela omuhle emizweni yakho ngokususa izingqinamba, ukukhathazeka, intukuthelo nokudangala okuncane okuvame ukuhambisana nokucindezeleka. Kungathuthukisa ikhwalithi yokulala kwakho, okungathinteka kabi ukucindezeleka, ukucindezeleka nokukhathazeka. Kungasiza futhi ukukhulisa amazinga akho okuzethemba.

Ukuzivocavoca Kusiza Kanjani Ekucindezelekeni?

Ukuzivocavoca umzimba kuthuthukisa ikhono lomzimba wakho lokusebenzisa i-oxygen futhi kuthuthukisa nokuhamba kwegazi. Zombili lezi zinguquko zinomthelela ngqo ebuchosheni bakho. Ukuvivinya umzimba futhi kwandisa ukukhiqizwa kobuchopho bakho kwama-endorphin. Ama-Endorphin angama-neurotransmitter "azizwa kahle" abhekene nomgijimi ophakeme kakhulu "womgijimi." Lona umqondo wenhlalakahle nenjabulo abantu abaningi ababa nayo ngemuva kokuzivocavoca.

Ukuzivocavoca umzimba kungasiza futhi ukususa ingqondo yakho ezinkingeni zakho. Ukunyakaza okuphindaphindwayo okubandakanyeka ekuzivocavoca umzimba kuthuthukisa ukugxila emzimbeni wakho, hhayi engqondweni yakho. Ngokugxila kwisigqi sokuhamba kwakho, uthola izinzuzo eziningi ezifanayo zokuzindla ngenkathi usebenza. Ukugxila emsebenzini owodwa womzimba kungakhipha umuzwa wamandla nethemba. Lokhu kugxila kungasiza ekunikezeni ukuzola nokucaca.

Abanye abantu babona ukuthuthuka kwemizwa yabo ngokushesha ngemuva kokuzivocavoca. Leyo mizwa ayigcini lapho, kepha ngokuvamile iba yande ngokuhamba kwesikhathi. Amathuba ukuthi, uzobona imizwa eyengeziwe yenhlalakahle njengoba uhlala uzibophezele enkambisweni yokuzivocavoca engaguquguquki.

Ngaphezu kokuba nomthelela oqondile emazingeni akho oxinzelelo, ukuzivocavoca umzimba njalo kukhuthaza impilo enhle ngezinye izindlela. Ukuthuthuka empilweni yakho yonke kungasiza ngokulinganisela ngokungaqondile amazinga akho okucindezeleka. Ngokwenza ngcono impilo yakho engokomzimba nempilo yenhliziyo, uzoba nokuncane ukuzizwa ucindezelekile ngakho.

Phakathi kwezinye zezinzuzo zayo ezengeziwe, ukuzivocavoca umzimba kungasiza:

• qinisa imisipha namathambo akho
• qinisa amasosha omzimba akho, anganciphisa ubungozi bokugula nokutheleleka
• yehlisa umfutho wegazi, kwesinye isikhathi imishanguzo ephikisana nomfutho wegazi ophezulu
• ukukhulisa amazinga we-cholesterol enhle egazini lakho
• thuthukisa ukujikeleza kwegazi lakho
• thuthukisa ikhono lakho lokulawula isisindo
• ikusize ulale kangcono ebusuku
• khulisa amandla akho
• thuthukisa isithombe sakho

Udinga Ukuzivocavoca Kangakanani?

I-American Heart Association (AHA) incoma ukuthola okungenani imizuzu eyi-150 yomsebenzi olinganiselayo we-aerobic masonto onke. Basikisela ukuyihlukanisa ngokubamba izikhathi zokuzivocavoca zemizuzu engama-30 okungenani izinsuku ezinhlanu ngesonto. Uma ufushane ngesikhathi, futhi ungeke ukwazi ukungena kuseshini ephelele yemizuzu engama-30, ukusebenzisa imizuzu emithathu eyi-10 kukhonjisiwe ukuthi kusebenza cishe kanye nemizuzu engama-30 ngasikhathi sinye.

I-AHA futhi ikukhuthaza ukuthi ufake okungenani izikhathi ezimbili zemisebenzi yokuqinisa imisipha ohlelweni lwakho lwamasonto onke. Kufanele unikeze wonke amaqembu akho emisipha ukuzivocavoca okuhle, kufaka phakathi izingalo zakho, amahlombe, isifuba, emuva, isisu, imilenze, izisu nezinye izicubu zomgogodla.

Qiniseka ukuthi wakha izinga lomsebenzi wakho womzimba kancane kancane uma umusha kuhlelo lokuzivocavoca. Isibonelo, udokotela wakho angase asikisele ukuthi uqale ngemizuzu engu-20 yokuzivocavoca nge-aerobic, izinsuku ezintathu ngesonto, bese ukhuphuka kancane ukusuka lapho.

Yiziphi Izinhlobo Zosizo Lokuzivocavoca Ngengcindezi?

Kunezindlela eziningi zokuhlangabezana nezinjongo zakho zokuzivocavoca zamasonto onke. Uhlobo luni lomsebenzi owenzayo okufanele ulukhethe?

Awudingi ukuba umgijimi we-marathon noma umsubathi we-elite ukuze uzwe ukukhululeka kwengcindezi ekuzivocavoca umzimba. Cishe noma yiluphi uhlobo lokuzivocavoca lungasiza.

Isibonelo, cabanga ukuzama ukuzivocavoca umzimba ngokulingene njenge:

• ukuhamba ngebhayisikili
• ukuhamba ngamandla noma ukugijima
• ukubhukuda noma ukwenza i-aerobics yamanzi
• ukudlala ithenisi noma i-racquetball
• ukudansa
• ukugwedla

Uma kukhulunywa ngokuzivocavoca okuqinisa imisipha, cabanga ukuzama ukuphakamisa izinsimbi noma imisebenzi ngamabhendi wokumelana.

Ngisho nento elula njengokusebenza ingadi noma ukukhetha ukuthatha izitebhisi kunelifti ingakunika umfutho womoya.

Noma yiluphi uhlobo lokuzivocavoca lungakhuphula imfanelo yakho futhi linciphise ukucindezeleka Kodwa-ke, kubalulekile ukukhetha umsebenzi owuthandayo kunokwesaba. Uma ungawathandi amanzi, ungakhethi ukubhukuda njengomsebenzi wakho. Uma umcabango wokugijima ukukwenza ukhathazeke, ukuqeqeshelwa umjaho we-5K ngeke kukusize ekunciphiseni ukucindezeleka kwakho. Zama imisebenzi ehlukahlukene uze uthole eminye oyithandayo. Uma uzijabulisa, uzokwazi kakhulu ukunamathela esimisweni sakho sokuzivocavoca.

Ukusebenza nomunye umuntu nakho kungangezela ezinzuzweni zokucindezeleka zokuzivocavoca. Ukwabelana ngayo namalungu omndeni wabangani kungenza ukuzivocavoca uzizwe kumnandi futhi kungafani nomsebenzi.

Buza nodokotela wakho

Uma uphelelwe yisimo noma usanda kuzivocavoca umzimba, cela udokotela wakho akusho ukuthi yiziphi izinhlobo zokuzivocavoca ezilungele wena. Bangakusiza ukuthi uthuthukise inqubo ephephile futhi esebenzayo yokuzivocavoca ngenkathi ucabangela isimo sakho esithile nezinga lokuqina. Xoxa ngamazinga afanele wokuqina nodokotela wakho.

Ungajabulela izinzuzo zokuqeda ukukhathazeka zokuvivinya umzimba noma ngabe ungekho esimeni noma ungeyena owezemidlalo. Ukuvivinya umzimba njalo kungakusiza uzizwe ungacindezelekile, ukhathazekile, futhi ucindezeleke, futhi ukhululeke ngokwengeziwe, ube nethemba futhi ujabule. Kungathuthukisa impilo yakho yonke, kufaka phakathi impilo yenhliziyo yakho.

Ukuhamba Okungqondo: I-Yoga Yokukhathazeka