Ukuzivocavoca Ukuzivocavoca: Kuthatha isikhathi esingakanani ukulahlekelwa yisisindo semisipha?

-Delile

• Yinde kangakanani?
• Abadlali abaqeqeshiwe
• Amandla emisipha
• Ukuqina kweCardio
• Abangatholakali
• Imisipha vs. i-cardio
• Ubudala nobulili
• Ukuthola ukuqina
• Okubalulekile

Yinde kangakanani?

Uma usungene esimeni sokuzivocavoca umzimba, ungahle ukhathazeke ngokulahlekelwa inqubekelaphambili yakho uma uthatha ikhefu. Kodwa-ke, ukuthatha izinsuku ezimbalwa ungazivocavoci kuhle kuwe futhi kungakusiza ukuthi ufinyelele imigomo yakho yokufaneleka ekuhambeni kwesikhathi.

Ngakolunye uhlangothi, ukuthatha ikhefu elide kakhulu kusho ukuthi uzoqala ukulahlekelwa ukuqina kwemisipha ne-cardio oyitholile. Ukulahleka kwenzeka ngokushesha kangakanani kuncike ezintweni eziningana, kufaka phakathi ileveli yakho yokomzimba ngaphambi kokuhlaba ikhefu.

Ezimweni eziningi, ngeke ulahlekelwe amandla amaningi uma uthatha ikhefu lamasonto amathathu kuya kwamane, kepha ungaqala ukulahlekelwa ukukhuthazela kwe-cardio ezinsukwini ezimbalwa.

Abadlali abaqeqeshiwe

Incazelo engalawuleki “yomsubathi” umuntu ozivocavoca kahlanu kuya kweziyisithupha ngesonto isikhathi esingaphezu konyaka. Kwezinye izimo, abantu abazivocavoca amahlandla ambalwa ngesonto kodwa abebekwenza iminyaka eminingi nabo babhekwa njengabasubathi.

Amandla emisipha

Abasubathi bangaqala ukuphelelwa ngamandla emisipha cishe emasontweni amathathu uma bengasebenzi, ngokusho kocwaningo. Abasubathi ngokuvamile balahlekelwa amandla amancane emisipha ngesikhathi sekhefu kunalawo angama-nonathletes.

Ngokuvamile, ungathatha ngaphandle kokubona ukwehla okubonakalayo ekusebenzeni kwamandla akho.

Ukuqina kweCardio

Ucwaningo lwakamuva lubheke abagijimi abangama-21 ababambe iqhaza kwiBoston Marathon ka-2016 base banciphisa ukuzilolonga kwabo. Ngamunye wabo wasuka ekugijimeni cishe amamayela angama-32 ngesonto, waya kumamayela ama-3 noma ama-4 ngesonto. Ngemuva kwamasonto amane ale ndlela encishisiwe, ukuqina kwabagijimi be-cardio kwehle kakhulu.

Abaphenyi baqaphele ukuthi abagijimi ngabe babone ukwehla okukhulu ukube bayeka ukuzivocavoca ngokuphelele. Ukugijima amamayela amathathu noma amane ngesonto kubasizile ukuthi balondoloze izinga elithile lokuqina komzimba.

Uma ungumgijimi okufanele anciphise ukuzivocavoca umzimba kwakho ngenxa yezingqinamba zesikhathi noma ukulimala, ukugcina izinga eliphansi lomsebenzi kungakuvimbela ekulahlekelweni yikho konke ukuqina komzimba wakho.

Abangatholakali

Uma ungasebenzi cishe kahlanu ngesonto noma ubungazivocavoci njalo isikhathi eside, kungenzeka ukuthi uwela esigabeni esingaphelele.

Njengabadlali, ungathatha cishe amasonto amathathu ngaphandle kokubona ukwehla okubonakalayo emandleni emisipha yakho, ngokusho kocwaningo luka-2012. Akufanele uthathe iskhathi eside kunalokho uma ungakugwema, noma kunjalo. Abangatholakali basemathubeni amaningi kunabadlali ukuba balahlekelwe yinqubekela phambili yabo ngesikhathi sokungasebenzi.

Izindaba ezimnandi? Ucwaningo lwango-2010 luthole ukuthi bobabili abasubathi nabangewona amaqembu bangafinyelela ezingeni eliphezulu lokuqina ngokushesha okukhulu ngemuva kwekhefu, kunangesikhathi beqala ukuqeqeshwa.

Imisipha vs. i-cardio

Imizimba yethu ikulungele ukugcina amandla aphelele. Uma uthatha amasonto ambalwa ungazivocavoci, amandla emisipha yakho ngeke akuthathe kakhulu.

Siyazi ukuthi amandla emisipha yamathambo ahlala ecishe afane phakathi nenyanga yokungazivocavoci umzimba. Kodwa-ke, njengoba kushiwo ngenhla, abasubathi bangaqala ukulahlekelwa yimisipha ngemuva kwamasonto amathathu bengasebenzi.

Ulahlekelwa yi-cardio, noma i-aerobic, ukuqina ngokushesha okukhulu kunamandla emisipha, futhi lokhu kungaqala ukwenzeka ezinsukwini ezimbalwa nje. Ngokuya ngocwaningo lwango-2012 kubasubathi, ukukhuthazela kwehla phakathi kwamaphesenti ama-4 kuye kwangama-25 ngemuva kwekhefu lesonto eli-3 kuya kwelesi-4 e-cardio. Abaqalayo bangathola ukuthi ukuqina kwe-aerobic kubuyele ku-zero ngemuva kwekhefu lamasonto amane.

Ubudala nobulili

Iminyaka yakho nobulili kungadlala indima ekutheni ulahlekelwa imfanelo masinyane kangakanani.

Njengoba sikhula, kuba ukugcina imisipha namandla. Ngesikhathi sekhefu, abantu asebekhulile babhekana nokwehla okukhulu komzimba.

Ucwaningo olulodwa lwango-2000 oluqoqwe ababambiqhaza ngokobudala (abaneminyaka engama-20 kuya kwengama-30, kanye nama-65- kuya kwengama-75) bese lubabeka bonke enkambisweni efanayo yokuzivocavoca kanye nesikhathi sokungasebenzi. Ngesikhathi sekhefu lezinyanga eziyisithupha, ababambiqhaza asebekhulile baphelelwa ngamandla cishe ngokuphindwe kabili kunabancane.

Ucwaningo alutholanga mahluko ophawulekayo ekulahlekelweni kwamandla phakathi kwabesilisa nabesifazane abaphakathi kweminyaka yobudala efanayo. Kodwa-ke, abesifazane asebekhulile yibo kuphela abebebuyele ezingeni labo lokuqala lokuqina ngemuva kwekhefu lezinyanga eziyisithupha, okusho ukuthi balahlekelwe yinqubekela phambili yabo yonke.

Ukunqamuka kokuya esikhathini kungenzeka kube imbangela yokulahleka kwamandla kubahlanganyeli besifazane abadala. Ucwaningo lwango-2009 lwathola ukuthi lubangela ukwehla kwe-estrogen enciphisa ubukhulu bemisipha namandla.

Ukuthola ukuqina

Ngemuva kokuthatha ikhefu ekuzivocavoca umzimba, abagijimi bayakwazi ukubuyela emazingeni abo okuzivocavoca ngokushesha kunabangewona amaqembu, ngokusho kocwaningo lwango-2010.

Abasubathi babuyisa amandla abo emisipha angaphambili ngokushesha okukhulu ngenxa yememori yemisipha. Ucwaningo lwamuva lubonisa ukuthi lokhu kwenzeka ezingeni lezakhi zofuzo.

Abaphenyi bathola ukuthi ukukhula kwemisipha "kukhunjulwa" yizakhi zofuzo ezicutshini ezithintekile. Lapho uqala ukuqeqesha leyo misipha futhi, ngisho nangemva kwekhefu elide, izakhi zofuzo ziphendula ngokushesha okukhulu kunezakhi zofuzo ezisemisipha ebingasetshenziswanga ngaphambili.

Uma ungaphelele, uzoba nenkumbulo yemisipha evela emsebenzini wangaphambilini, kodwa izakhi zakho zofuzo ngeke zisheshe ukukhumbula ukuzivocavoca kwakho kwangaphambili uma bekungahambelani kahle. Usazokwazi ukubuyela ezingeni lakho langaphambili lokuqina ngokushesha kunokuba kuthathe isikhathi sokuqala, kodwa kuzokwenza ukwedlula umsubathi.

Isimo obungcono owawukuso ngenkathi uziqeqesha, ngokushesha uzokwazi ukubuyela kulelo zinga.

Okubalulekile

Izici eziningana zithinta ukuthi kuzokuthatha isikhathi esingakanani ukulahlekelwa futhi uphinde uthole amazinga akho okuqina uma uthatha ikhefu. Kuya ngohlobo lokuzivocavoca olwenzayo.

Ungasuka ekuqeqesheni amandla isikhathi eside ngaphandle kokubona izingqinamba ezinkulu. Uma wenza imidlalo yokukhuthazela, njengokugijima noma ukubhukuda, uzobona ukwehla kokuqina komzimba wakho ngokushesha okukhulu.

Okusemqoka ukuthi ukuthatha izinsuku ezimbalwa, noma amasonto ambalwa ezimweni eziningi, ngeke kuyiphazamise kakhulu intuthuko yakho. Khumbula, uzokwazi futhi ukufinyelela amazinga wakho wokuqina okuphezulu ngokushesha okukhulu ngemuva kwekhefu kunalokho okwenzile ngenkathi uqala ukuqeqeshwa.

Uma udinga ukunciphisa ukusebenza kwakho kepha akudingeki ukuthi ume ngokuphelele, noma amandla amancane noma umsebenzi we-cardio ungakuvimbela ekulahlekelweni yiyo yonke intuthuko yakho.

Uma ulwela ukuhlala emzileni wakho nohlelo lokuqina, ukukhuluma nomqeqeshi womuntu siqu kungasiza. Bangakusetha ngecebo elibheka indlela ophila ngayo, izinga lokuqina, izinhloso, nanoma ikuphi ukulimala.

Ukuthola inqubo efanele kungakusiza ukujabulele ukuzivocavoca umzimba futhi unamathele kukho isikhathi eside.