Izincazelo Zemigomo Yezempilo: Ukufaneleka

-Delile

• Ukubalwa komsebenzi
• Ukuzivocavoca umzimba nge-Aerobic
• Isilinganiso se-Basal Metabolic
• Inkomba Yomzimba Womzimba
• Yehlisa umoya
• Amandla Ibhalansi
• Kusetshenziswe Amandla
• Ukuvumelana nezimo (Ukuqeqeshwa)
• Isilinganiso senhliziyo
• Isilinganiso Senhliziyo Esiphezulu
• Umjuluko
• Ukumelana / Ukuqeqeshwa Kwamandla
• Target Heart Rate
• Kulungele
• Ukungeniswa Kwamanzi
• Isisindo (Mass Mass)

Ukuzigcina ungumqemane kuyinto ebalulekile ongayenzela impilo yakho. Kunemisebenzi eminingi yomzimba ongayenza ukuze uhlale uphilile. Ukuqonda le migomo yokuqina kungakusiza usebenzise kakhulu inqubo yakho yokuzivocavoca.

Thola izincazelo eziningi ku-Fitness | Impilo Jikelele | Amaminerali | Ukudla okunomsoco | Amavithamini

Ukubalwa komsebenzi

Umsebenzi womzimba yinoma yikuphi ukunyakaza komzimba okusebenza imisipha yakho futhi kudinga amandla amaningi kunokuphumula. Ukuhamba, ukugijima, ukudansa, ukubhukuda, i-yoga, kanye nengadi kuyizibonelo ezimbalwa zomsebenzi womzimba.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Ukuzivocavoca umzimba nge-Aerobic

Ukuvivinya umzimba nge-aerobic kungumsebenzi ohambisa imisipha yakho emikhulu, njengaleyo esezingalweni nasemilenzeni yakho. Kukwenza uphefumule kanzima futhi inhliziyo yakho ishaye ngokushesha. Izibonelo zifaka ukugijima, ukubhukuda, ukuhamba ngebhayisikili. Ngokuhamba kwesikhathi, umsebenzi ojwayelekile we-aerobic wenza inhliziyo namaphaphu akho aqine futhi akwazi ukusebenza kangcono.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Isilinganiso se-Basal Metabolic

Izinga lokunciphisa umzimba liyisilinganiso samandla adingekayo ekugcineni imisebenzi eyisisekelo, njengokuphefumula, ukushaya kwenhliziyo, nokugaya ukudla.
Umthombo: I-NIH MedlinePlus

Inkomba Yomzimba Womzimba

I-Body Mass Index (BMI) ilinganiselwa emafutheni omzimba wakho. Kubalwa kusuka kubude bakho nesisindo sakho. Ingakutshela ukuthi ngabe ukhuluphele ngokweqile, ujwayelekile, ukhuluphele ngokweqile, noma ukhuluphele ngokweqile. Kungakusiza ukukala ubungozi bezifo ezingenzeka ngamafutha omzimba amaningi.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Yehlisa umoya

Isikhathi sakho sokuvivinya umzimba kufanele siphele ngokuhamba kancane kancane. Ungapholisa futhi ngokuguqula wenze umsebenzi onamandla amancane, njengokuhamba usuka ekugijimeni uye ekuhambeni. Le nqubo ivumela umzimba wakho ukuba uphumule kancane kancane. Ukuphola kungahlala imizuzu emihlanu noma ngaphezulu.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Amandla Ibhalansi

Ibhalansi phakathi kwamakhalori owathola ekudleni nasekuphuzeni nalawo owasebenzisayo ngokwenza umsebenzi womzimba nezinqubo zomzimba njengokuphefumula, ukugaya ukudla, nasezinganeni, ukukhula.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Kusetshenziswe Amandla

Amandla elinye igama lama-calories. Okudlayo nokuphuzayo "kungamandla ngaphakathi." Okushisayo ngomsebenzi womzimba "ukuphuma kwamandla."
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Ukuvumelana nezimo (Ukuqeqeshwa)

Ukuzivumelanisa nezimo ukuzivocavoca umzimba okwelula nokwelula imisipha yakho. Kungasiza ekuthuthukiseni ukuguquguquka okuhlangene kwakho futhi ugcine imisipha yakho iqinile. Lokhu kungasiza ukuvimbela ukulimala. Ezinye izibonelo yi-yoga, i-tai chi, nama-pilates.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Isilinganiso senhliziyo

Ukushaya kwenhliziyo, noma ukushaya kwenhliziyo, ukuthi inhliziyo yakho ishaya kangaki esikhathini esithile - iminithi. Ukushaya kwenhliziyo okuvamile komuntu omdala ukushaya okungu-60 kuya kwayi-100 ngomzuzu ngemuva kokuphumula okungenani imizuzu eyi-10.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Isilinganiso Senhliziyo Esiphezulu

Isilinganiso senhliziyo esiphezulu yiso eshesha ukushaya inhliziyo yakho.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Umjuluko

Umjuluko, noma umjuluko, uketshezi olucacile, olunosawoti olukhiqizwa yizindlala esikhunjeni sakho. Yindlela umzimba wakho uzipholisa ngayo. Ukujuluka kakhulu kujwayelekile uma kushisa noma lapho uzivocavoca umzimba, uzizwa ukhathazekile noma unomkhuhlane. Kungenzeka futhi ngesikhathi sokunqamuka kokuya esikhathini.
Umthombo: I-NIH MedlinePlus

Ukumelana / Ukuqeqeshwa Kwamandla

Ukuqeqeshwa kokumelana namandla, noma ukuqeqeshwa kwamandla, ukuzivocavoca okuqinisa futhi kuthinte imisipha yakho. Kungakhuphula amandla wethambo lakho, ibhalansi, nokuxhumana kwakho. Ezinye izibonelo ngama-pushups, lunges, nama-bicep curls asebenzisa ama-dumbbells.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Target Heart Rate

Ukushaya kwenhliziyo yakho okuqondisiwe kuyiphesenti lokushaya kwenhliziyo yakho okuphezulu, okuyiyona eshesha kakhulu inhliziyo yakho engayishaya. Kususelwa eminyakeni yakho. Izinga lomsebenzi elilungele impilo yakho lisebenzisa amaphesenti angama-50-75 wesilinganiso senhliziyo yakho esiphezulu. Lobu bubanzi kuyindawo yakho yokushaya kwenhliziyo.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Kulungele

Isikhathi sakho sokuzivocavoca umzimba kufanele siqale ngesivinini esiphakathi nendawo ukuze unikeze umzimba wakho ithuba lokulungela ukunyakaza okunamandla kakhudlwana. Ukufudumala kufanele kuhlale cishe imizuzu emihlanu kuya kweyishumi.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Ukungeniswa Kwamanzi

Sonke sidinga ukuphuza amanzi. Ukuthi udinga kangakanani kuya ngosayizi wakho, izinga lomsebenzi, nesimo sezulu lapho uhlala khona. Ukugcina umkhondo wamanzi owasebenzisayo kusiza ukuqinisekisa ukuthi uthola okwanele. Ukudla kwakho kufaka uketshezi oliphuzayo, noketshezi oluthola ekudleni.
Umthombo: I-NIH MedlinePlus

Isisindo (Mass Mass)

Isisindo sakho ubukhulu noma ubukhulu besisindo sakho. Kuboniswa ngamayunithi wamakhilogremu noma amakhilogremu.
Umthombo: I-NIH MedlinePlus