Ukuhamba nokuzivocavoca, ngisho ngaphandle kokudliwayo, kungavimbela ukuzuza kwesisindo
Imfuneko encane yansuku zonke yokuzivivinya ukuvimbela ukuzuza kwesisindo imaminithi angu-30 ngosuku lokuhamba , noma amamayela angu-12 ngesonto lokuhamba noma ukugijima. I-CDC ithi, "Ubufakazi obunamandla besayensi bubonisa ukuthi umsebenzi ongokwenyama ungakusiza uhlale unesisindo sakho ngokuhamba kwesikhathi." Noma kunjalo, imiphumela yodwa ingase ihluke, futhi ungadinga ukuvivinya umzimba okwengeziwe ukuvimbela ukuthola isisindo .
Thola Imfuneko Yakho Yansuku zonke Yokuhamba
"Ngokombono wokuvimbela, kubonakala sengathi imizuzu engu-30 ngosuku izogcina iningi labantu lingakutholi isisindo esingeziwe esithinta ukungasebenzi," kusho uCris Slentz, Ph.D weqembu labacwaningi beDuke University ekukhululweni kwezindaba. "Njengoba kunikezwe ukwanda ngokweqile e-US, kubonakala sengathi abaningi emphakathini wethu bangawela ngaphansi kwalesi simo esincane sokusebenza ngokomzimba okudingekayo ukuze silondoloze isisindo somzimba ."
Ucwaningo olwenziwa ngabantu abahlala emakhaya , amadoda nabesifazane abakhuluphele ngokweqile (abaneminyaka engama-40 kuya kwengu-65) babonisa ukuthi balahlekelwa amafutha omzimba nesisindo lapho behamba noma begijima ngamamayela angu-12 ngesonto phakathi nocwaningo lwezinyanga ezingu-8, ngaphandle kokushintsha ukudla kwabo. Iqembu elilawulayo labangewona umzimba liye lazuza isisindo kanye namafutha phakathi nesifundo sezinyanga ezingu-8.
Imiphumela yalolu cwaningo ifanelana nezincomo ezenziwe iziphathimandla zempilo ngokuzivocavoca impilo nokulahlekelwa isisindo. I-CDC incoma ukuthi, "Yenza indlela yakho kuze kube ngu-150 imizuzu yokusebenza okulinganiselayo kwe-aerobic, imizuzu engama-75 yomsebenzi omkhulu we-aerobic, noma ukuxuba okulinganayo kokubili ngesonto ngalinye." Baphinde babone ukuthi uzodinga uhlelo lokudla okunempilo ngaphezu kokuzivocavoca ukuze ulahlekelwe isisindo futhi ugcine ukulahleka kwesisindo.
Ukuzivocavoca Nokuzivocavoca Kakhulu Kungcono nakakhulu
Iqembu elasebenzisa ngamaphesenti angama-65 kuya kwangu-80 wezinga eliphezulu lenhliziyo (elilingana nokugijima noma ukuhamba ngezinyawo) ngamamayela angu-20 ngesonto lathola imiphumela engcono kunelabo abagijima ngamamayela angu-12 ngesonto noma bahamba ngamamayela angu-12 ngesonto. Lokhu kubonisa ukuthi okungcono kungcono, futhi ukusebenza okunamandla okunamandla nakho kungcono.
Imiphumela yokuzivocavoca nesifundo sokulahlekelwa kwesisindo
Lezi kwakuyimiphumela esemqoka ebonwe kulesi sifundo:
- Ukuhamba amaminithi angu-30 ngosuku noma amamayela angu-12 ngesonto ngamaphesenti angu-40 kuya kwangu-55 ubukhulu besilinganiso senhliziyo: Ilahlekelwe amaphesenti angu-1 wesisindo somzimba, ilahlekelwe ngamaphesenti angu-1.6 wesilinganiso somzimba, ilahlekelwe ngamaphesenti angu-2 amafutha omzimba futhi izuze amaphesenti angu-0.7 emisipha.
- Ukugijima ngamaphesenti angama-65 kuya kwangu-80 wezinga eliphezulu lenhliziyo ngamamayela angu-12 ngesonto: Ilahlekelwe amaphesenti angu-1 esisisindo somzimba, ilahlekelwe ngamaphesenti angu-1.4 wezinyawo zomzimba, ilahlekelwe ngamaphesenti angu-2,6 amafutha omzimba, yathola amaphesenti angu-1.4 emasipha .
- Ukugijima ngamaphesenti angama-65 kuya kwangu-80 wezinga eliphezulu lenhliziyo ngamamayela angu-20 ngesonto: Ilahlekelwe amaphesenti angu-3.5 wesisindo somzimba, ilahlekelwe ngamaphesenti angu-3.4 wamanqina omzimba, ilahlekelwe ngamaphesenti angu-4,9 amafutha omzimba, izuze amaphesenti angu-1.4 emasipha.
- Iqembu elingalawuleki lokuzivocavoca: Lithole amaphesenti angu-1.1 isisindo, lazuza u-0.8 wamaphesenti wezinwele zesilinganiso, lathola amaphesenti angu-0.5 we- fat body .
Ukuzivocavoca Ngaphandle kokudla Kudambisa Izingozi Zezempilo
Ucwaningo lubonisa imiphumela yokuzivocavoca ngaphandle kokudliwayo ekulondolozeni isisindo somzimba nokunciphisa ingozi yokugula okukhulu. "Lolu cwaningo luveze umphumela ocacile wokuphendula umthamo phakathi kwesilinganiso sokuzivocavoca nokunciphisa izinga lokukhuluphala komzimba kanye nenani eliphelele lomzimba, ukuguqula imiphumela ebonakala eqenjini elingasebenzi," kusho uSlentz.
"Ubuhlobo obuseduze phakathi kwamafutha emzimbeni kanye nesifo senhliziyo, isifo sikashukela kanye nomfutho wegazi ophakeme kubaluleke kakhulu kulokhu okutholayo."
Ucwaningo lwamaDuke lwalusekelwa yi-$ 4.3 million yesibonelelo esivela ku-National Heart, Lung and Blood Institute. Icala, libizwa ngokuthi i-STRRIDE (Ukuhlolwa Kwezingqinamba Zokunciphisa Ingozi Ebhekiswe Ngomzimba Wokuzivocavoca), kwaholwa yi-Duke cardiologist uWilliam Kraus, MD
Isikhathi Sokuhamba?
Ukuzivocavoca kungase kungabi yilokho okudingayo ukugcina isisindo, kodwa yisinyathelo esifanele. Uma usulungele ukuqala ukuhamba, sebenzisa la macebo ukuba ahambe enyaweni efanele:
- I-Treadmill Ukuhamba Isisindo Sokulahlekelwa Isisindo : Sebenzisa lolu hlelo lokusebenza mahhala ukusebenzisa izinhlobo ezihlukahlukene zokusebenza kulo lonke isonto ukushisa amakholori ku-treadmill.
- Uhlelo lwezinsuku ezingu-30 lokuqalisa ukuhamba ngokushesha : Uhlelo Lwabaqalayo LwaseNsuku Zonke ukwakha kusuka ku-zero ukuhamba imizuzu engu-30 ngosuku.
- Indlela Yokuhamba Ngokushesha : Abahambayo bangakwazi ukufeza amazinga aphezulu wezinga lezinhliziyo ezidingekayo ukuze uthole izinzuzo eziningi zezempilo nezindleko. Ngezinguquko ezimbalwa, ungahamba ngokushesha.
Imithombo:
> CDC. Umsebenzi womzimba wesisindo esinempilo. http://www.cdc.gov/healthyweight/physical_activity/index.html.
I-Slentz CA, iDuscha BD, et.al. Imiphumela Yezinga Lokuzivocavoca Emzimbeni Wesisindo, Ukubunjwa Kwemzimba, Nezinyathelo Zokukhulula Okuphakathi. I-Archives of Medinal Internal 2004; 164: 31-39.