Izinzuzo Zempilo Yengqondo Nengokomzimba Zokujima Kwangaphandle

-Delile

• 1. Izinto Zinikeza Izinzuzo Zabo Zokuziqeqesha
• 2. Uzoyithokozela Indlela Yakho Yokuzivocavoca Ngaphandle Engaphezulu
• 3. Ukujima Kwangaphandle Kunikeza I-Mental Health Boost
• 4. Zithuthukisa Impilo Yakho Iphelele
• 5.Ukusebenza Kwangaphandle Kukusiza Ukuzivocavoca Isikhathi Eside - futhi Uqine
• Buyekeza kwe-

Kukhona umlingo onamandla ekutholeni ukuzivocavoca okuluhlaza okwesibhakabhaka. Ukunyuka ehlathini kungakwenza uzizwe uxhumekile noMama Wemvelo, futhi amagagasi ashayo anganikeza ukuphazamiseka okudingeka kakhulu ebangeni lokugcina lolwandle lwakho. Kepha ukuzivocavoca ngaphandle nakho kungaba nezinzuzo ezinkulu kakhulu engqondweni nasemzimbeni wakho.

"Imvelo inezinhlobo zonke zezinto ezingabonakali ezisithintayo," kusho u-Eva Selhub, M.D., isazi sokuqina kanye nombhali ngokubambisana wencwadi Ingqondo Yakho Emvelweni (Buy It, $15, barnesandnoble.com). Ngokwesibonelo, “njengoba siphefumula i-ioni elibi olwandle oluvela emanzini anosawoti, aya ngqo ebuchosheni bethu futhi amelane nezinto ezinhle ezivela kumakhompyutha futhi ezibangela ukukhathala.” Lokho kusho ukuthi noma kunjalo usebenzisa imisipha yakho ekuzivocavoca umzimba ngaphandle, ukuqhuma kwezinye izinzuzo zomzimba kuqhubeka ngemuva.

Ulwandle akulona ukuphela kwendawo lapho ongathola khona lezi zinzuzo, futhi. Ukubuyekezwa okukodwa kwezinzuzo zezempilo ezisekelwa isayensi zemvelo kujenali Imibono Yempilo Yezemvelo ibhale ngaphezu kweshumi nambili izinzuzo zokuba ngaphandle, kokubili kwengqondo yakho (ukucindezeleka okuncishisiwe, ukulala okungcono, impilo yengqondo ethuthukisiwe, injabulo enkulu) kanye nomzimba wakho (ukunciphisa ukukhuluphala ngokweqile, isifo sikashukela esinciphile, ukulawula ubuhlungu okuthuthukisiwe - ukubona okungcono nakakhulu). Impela kungenxa yokuthi zonke izinzwa zakho zicwiliswe ngesikhathi esisodwa kumodi yokuzizwa kahle. “Unale ndawo enkulukazi ebukekayo, isigqi esithule samagagasi, ukuzwa kwesihlabathi ezinyaweni zakho, umoya oqabulayo ophefumulayo,” kusho uDkt. Selhub.

Nansi indlela ukujima kwangaphandle okungathuthukisa ngayo impilo yakho – ngaphakathi nangaphandle.

1. Izinto Zinikeza Izinzuzo Zabo Zokuziqeqesha

Isihlabathi yisipho sokuqina esiqhubeka nokunikela. Emisebenzini ye-plyometric efana nokugijima noma ukweqa, ihumushela ekubeni nomthelela omncane - khetha umugqa lapho amanzi nesihlabathi kuhlangana khona ukuze uthole unyawo olungcono kakhulu - futhi cishe amaphesenti angu-30 engeziwe amakhalori ashile kunomhlaba oqinile, kusho u-Paul O. Davis, Ph.D., a omunye e-American College of Sports Medicine. Futhi, lapho ugijima ungafaké zicathulo esihlabathini, ifomu lakho lizoshintsha ngokwemvelo, lishaye indawo emaphakathi yonyawo oluphambili, ebambisanayo ngokuhlanganyela kunesiteleka sesithende, kusho uDavis.

Eqinisweni, ocwaningweni lwabasubathi besifazane eNyuvesi yaseNtshonalanga Australia, ukushintsha isimo sabo kusuka otshanini kuya esihlabathini (izikhathi ezithile, ama-sprints, nama-scrimmages) kwandisa izinga lokushaya kwenhliziyo nomthwalo wokuziqeqesha futhi kwabanikeza umfutho omkhulu wokuqina kokuqina kwe-aerobic phakathi nesishiyagalombili. amasonto, yize babika ukukhathazeka okuncane nokukhathala endleleni.

Kubagijimi, ngisho nendawo eyisicaba idinga umsipha omningi ukuze uqhubekele phambili kune-treadmill. "Uzodinga ukubeka umshini wokunyathelisa okungenani ku-0.5 oqondayo ukufanisa ukugijima kwangaphandle," kusho uColleen Burns, umqondisi wokuhlonza umthengisi wangaphandle iBackcountry. "Futhi umoya omkhulu ungabuyisela emuva isikhathi sakho semayela cishe ngemizuzwana eyi-12." Mayelana nokuhamba ngebhayisikili emgwaqeni, uthi ukudonsa kwe-aerodynamic kwenza amaphesenti angama-70 kuye kwangama-90 okumelana okuzwakalayo lapho uhamba ngezinyawo.

TL; DR: Ngokuphuma nje ukuzivocavoca kwakho ngaphandle - noma ngabe uyagijima, uyagxuma, noma uhamba ngebhayisikili - uthuthukisa ukusha.

2. Uzoyithokozela Indlela Yakho Yokuzivocavoca Ngaphandle Engaphezulu

Isikhathi sibonakala sihamba ngesivinini esinguhhafu lapho ugijimisa umshini wokunyathela, kangangoba ngisho nejubane eliyimayela elilodwa lingazizwa likhathala ngokwengqondo nangokomzimba. Futhi ngokocwaningo olushicilelwe ku- I-PLOS eyodwa, isizathu kungenzeka ukuthi sixhunyaniswe nokuzivocavoca endlini. Abaphenyi bahlukanisa abantu abadala abangama-42 baba ngamaqembu amathathu: Iqembu elilodwa lalihamba ngaphandle imizuzu engu-45, elinye iqembu lahamba endaweni yokunyathela endlini imizuzu engu-45, ngenkathi iqembu elilawulayo lingenzi lutho amahora amathathu phakathi nocwaningo. Bese kuthi ababambiqhaza balinganise imizwa yabo, imizwa yabo, nokuvuka kwabo. Imiphumela ithole ukuthi ngenkathi womabili amaqembu ahamba ngezinyawo ethola izinzuzo eziningi kunamazambane asembhedeni, izivivinyo zangaphandle zinolwazi oluhle kakhulu.

Iqembu labaqwayi izintaba libike ukuthi lizizwa liphapheme kakhulu, linamandla, linakisisa, lijabule, futhi lizolile kanye nokuba nemizwa eyakhayo isiyonke kunaleyo eyayikumshini wokunyathelisa. Abaqwala intaba nabo bathi bazizwa bengakhathali ngemuva kokuzivocavoca. Ngokuyinhloko, ukuzivocavoca kwabahamba ngezinyawo bezizwa kulula ngokomzimba nangokwengqondo, yize abagibeli bezintaba abangaphandle nabahamba ngezinyawo ngaphakathi benza okulinganayo kokuzivocavoca umzimba.

3. Ukujima Kwangaphandle Kunikeza I-Mental Health Boost

Noma ngubani obekade ehamba izintaba (noma ehamba ngebhayisikili, noma ebhukuda, noma yimuphi omunye umdlalo ongaphandle waleyo ndaba) kungenzeka ukuthi akumangazi kakhulu lokhu okutholakele - abakubizi ngokuthi “intaba ephakeme” ngeze! Kepha kuyini, impela, ngokuzivocavoca ngaphandle okwenza kuzwakale kangcono kakhulu? Ihlobene nenhlanganisela enamandla yokuzivocavoca nokuchayeka emvelweni, kuchaza uMartin Niedermeier, Ph.D., uprofesa wesayensi yezemidlalo e-University of Innsbruck e-Austria futhi ongumbhali wephepha. Ukuvivinya umzimba kuyakha ngenkathi ubona imvelo kudambisa ukucindezeleka. Futhi zombili zihlangene zinikeza inzuzo ngaphezu kweyodwa yodwa.

Ngalesi sizathu, uNiedermeier uncoma ukuthi ungagcini nje ngokuzivocavoca ngaphandle kepha uye endaweni ethile othola kuyinhle futhi uphumule, kunezitshalo namanzi amaningi. "Imiphumela emihle iba namandla uma 'iluhlaza' noma 'iluhlaza kakhulu' indawo ebonwa abahlanganyeli," usho kanje.

Eqinisweni, “ukuba nje ngaphandle ngokwemvelo kungasisiza ekunciphiseni ukucindezeleka, njengoba kuye kwaboniswa ukuthi yehlisa i-cortisol yamathe, enye yezinto ezibonisa ukucindezeleka,” kusho uSuzanne Bartlett Hackenmiller, M.D., umeluleki wemithi ehlanganisayo kwa-AllTrails.com. "Ucwaningo luye lwasikisela nokuthi kudingeka imizuzu emihlanu nje kuphela emvelweni ukuze ingqondo yethu iqale ukucabanga ngendlela ehlukile nokuthi sikwazi ukukhululeka ngokwengeziwe."

4. Zithuthukisa Impilo Yakho Iphelele

"Sinezintambo zokuhlangana nemvelo," kusho uDkt Selhub. "Ukuba semvelweni kunciphisa ukusabela komzimba ekuphenduleni ingcindezi, kwehlisa ukuvuvukala, futhi kuthuthukisa amasosha omzimba." Linganisa imizuzu engama-20 ngaphandle nsuku zonke futhi, ngemuva kwesikhashana, uzonciphisa ukuphendula komzimba okuxineka emadolweni.

Ngaphezu kwalokho, ukubhenka okungenani imizuzu eyi-120 ngesonto emvelweni, kungaba ngemithamo ejwayelekile noma endaweni eyodwa, kuhlotshaniswa nempilo nenhlalakahle, ngokusho kocwaningo lwakamuva lwabantu abadala abacishe babe ngu-20 000 kumagazini Imibiko Yesayensi. Sichitha kufika kumaphesenti angama-90 esikhathi sethu sisendlini, ngokocwaningo oluvela eHarvard T.H. I-Chan School of Public Health, ngakho-ke ukuthintana ngokomzimba nemvelo - izandla phezu kwedwala njengoba ukhula, izinyawo ezingenalutho otshanini - kungasenza sizizwe sixhumeke kakhulu emhlabeni. "Kuvula izikhungo zobuchopho ezisenza sizizwe sengathi siyingxenye yento enkulu," kusho uDkt Selhub.

Zizwe ukwesaba ukubuka ulwandle futhi, uthi, "lokho kuphakama kwalokho okubizwa ngokuthi impendulo yothando - ukwanda kwe-dopamine ne-serotonin - empeleni kuvula ubuchopho ekubeni nombono omkhulu nokucaca kangcono." (Zama le nselele yezinsuku ezingama-30 yokusebenzela ngaphandle ukuze uthole izaba zokuphuma lapho nsuku zonke.)

5.Ukusebenza Kwangaphandle Kukusiza Ukuzivocavoca Isikhathi Eside - futhi Uqine

Ukubuyekezwa kwezifundo ngokuzivocavoca okuluhlaza ku I-Physiology Ephakeme Nemithi ithi ukukhuthala ngaphandle “kunciphisa umzamo ocatshangwayo futhi kuvumela abantu ukuba basebenze kanzima, okungase kusize ukwandisa inani lokuvivinya umzimba okwenziwayo kanye nogqozi lokuqhubeka.” U-Anna Frost, umgijimi omkhulu wohlobo lwe-Icebreaker, uyavuma. Uthi: “Ngisebenzisa imvelo njengokuqeqeshwa kwami ​​kwamandla. "Kunamandla amakhulu laphaya."

Vele, akwenzeki njalo ukwenza ukuzivocavoca ngaphandle, futhi amajimu anezinto zawo eziphakeme - ukuvikelwa ezintweni lapho uzidinga, kanye nezinsiza ezinjengokunakekelwa kwezingane, amakilasi eqembu, kanye nokuqeqeshwa komuntu siqu ukubala okumbalwa. Kodwa kuwufanele isikhathi sakho ukujuluka noMama Wemvelo uma ukwazi.

Buyekeza kwe-