Uma kuziwa empilweni yonke, ukuqina komzimba kudlala indima ebalulekile. Eqinisweni, iCenter for the Disease Control and Prevention (CDC) ihlobanisa umsebenzi owenziwe ngokomzimba ukuze kube nomngcipheko wesifo senhliziyo, uhlobo lwesibili lwesifo sikashukela, ezinye zegciwane, ukwandisa impilo ye-bone, impilo yengqondo ethuthukisiwe, kanye nokuphila okuthuthukisiwe ngeminyaka. Futhi lezo ziyizinzuzo ezimbalwa nje. Ucwaningo olunyatheliswa ngo-2014 lwe- Interface Focus lathola ukuthi ukuqina komzimba kuthuthukisiwe ukuqina kwengqondo nangokwenyama, kanye nokuqonda, ngenkathi esinye isifundo se-2014 eshicilelwe eMidlalweni Yezemidlalo sathola ukuthi ukuqina kwemisipha ezinganeni kuhlotshaniswa nokuzethemba okuthuthukisiwe, impilo yethambo, kanye kuncishiswe ingozi yesifo senhliziyo kanye nezici zobungozi bokunciphisa umzimba.
Ukuzivocavoca kwenza ngempela umzimba.
Yiqiniso, abantu abaningi bayaqonda ukuthi kunezinzuzo ezivela ekugcizeleleni ukuqina komzimba ngokomzimba. Ukuqamba ukuqonda ukuthi, impela, "ukufaneleka" nokuthi, umuntu angaya kanjani ukuthola ukulingana. Yilapho izingxenye ezinhlanu zokuqina zifika khona. Lezi zincenye ezinhlanu-ukukhuthazela kwenhliziyo, ukuqina kwemisipha, ukukhuthazela kwemisipha, ukuguquguquka kwemvelo nokubunjwa komzimba-kuyisimo se-American College of Sports Medicine sika (ACSM's) imiyalelo yokusebenza ngokomzimba, futhi banikeza ithuluzi eliwusizo lokuhlela nokwenza isimiso sakho sokuzivocavoca kahle.
1 - Ukukhuthazela Kwemvelo
Ukukhuthazela kwenhliziyo (okubizwa nangokuthi ukukhuthazela kwe-cardiorespiratory noma ukufaneleka komzimba we-aerobic) kubhekisela emandleni akho emzimbeni wokusebenzisa i-oksijeni ngendlela efanele futhi ngokuphumelelayo nokuyihambisa emathanjeni omzimba wakho ngendlela yenhliziyo, amaphaphu, imithambo yegazi, izitsha nemifino. Ngokuzivocavoca umzimba njalo ezinselele inhliziyo yakho namaphaphu, ungagcina noma uphinde uthuthukise ukulethwa okuphumelelayo nokuphuthunyiswa kwe-oksijini kumasistimu omzimba wakho, ukwandisa uketshezi kwamakhemikhali kanye nokunciphisa izinselele zomzimba zansuku zonke.
Ngenxa yokuthi lesi sifo senhliziyo sibalwa cishe abantu abangu-630 000 e-United States ngonyaka, ukuqala uhlelo lokuzivocavoca oluqinisa ukuqina kwengqondo kubaluleke kakhulu. Ukugijima, ukuhamba, ukuhamba ngebhayisikili, ukubhukuda, ukudansa, ukuqeqeshwa kwesifunda, nokukhwabanisa yizinto ezimbalwa zokusebenza ezenzelwe ukuzuza impilo yenhliziyo.
Isihluthulelo, yiqiniso, sivumelana. Iziqondiso zomsebenzi we-ACSM zomzimba zibiza okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo ngesonto ngalinye, noma imizuzu engu-75 yokuzivocavoca ngamandla. Kungase kuzwakale njengento eningi, kepha lokho kungena emaminithini angu-15 kuya kwangu-30 okuzivocavoca ngosuku, izinsuku ezinhlanu ngeviki, kuye ngokuthi kunzima kangakanani ukuzicindezela.
2 - Ukuqina Kwemisipha
Ukukhuthazela kwemizimba ingenye yezinto ezimbili ezenza impilo yonke imisipha. Cabanga ngokukhuthazela kwemisipha njengekhono elithile leqembu le-muscle lokuqhubela phambili ngokumelene nokuphikisana okunikeziwe. Ama-cyclists asekude amabanga anikeza isibonelo esicacile. Ukuze uqhubekele ibhayisikili ngokuqhubekayo ibanga elide, ngokuvamile ekhuphuka kakhulu, abagibeli bamabhayisikili kufanele bathuthukise imisipha enokukhathala emilenzeni nasezinhlathini. Lezi zinhlanzi ezingapheli ukukhathala ziwubufakazi bokuphakama okuphakeme kwemisipha.
Ngokufanayo, ukubamba iplanki ukuthuthukisa amandla angomunye omunye isibonelo sokukhuthazela kwemisipha. Uma usukwazi ukuvotela izibeletho zakho futhi ubambe umzimba wakho endaweni ehlala njalo, ukukhuthazela okukhulu onayo ezinkalweni zakho, izibeletho, namahlombe.
Kubalulekile ukuqaphela, noma kunjalo, ukuthi ukukhuthazela kwemisipha kuyisihluthulelo seqembu lezinsizwa. Lokhu kusho ukuthi ungahlakulela amazinga aphezulu okukhuthazela emaqenjini amancane (njengabashayeli bamabhayisikili ekwakheni ukukhuthazela emilenzeni yabo) ngaphandle kokuthuthukisa izinga elifanayo lokukhuthazela kwamanye amaqembu omzimba. Ngokufanayo, izinga okhetha ukugxila ekukhuthazeleni kwemisipha kumele lihlobane ngokuqondile nemigomo yakho yempilo noma yempilo.
Ngokwesibonelo, ngenxa yezizathu zempilo, ungase ufune ukuthuthukisa ukukhuthazela ngokwanele ukukhwela izinyathelo eziningana zezinyathelo noma ukuphakamisa uphinde uphathe ukudla okuvela emotweni yakho endlini yakho. Kodwa uma ufuna ukuba umgijimi wokukhuthazela, onamandla okuncintisana ezemidlalo ezidinga ukuqhutshwa kwemisipha eqhubekayo, njengezinsizakalo zezinsizakalo, i-CrossFit, noma ibhayisikili, ungase ufune ukubeka ukugxila okuphezulu emisebenzini yokuqeqesha esebenzisa ukuqeqeshwa okunamandla okuphindaphinda phezulu kanye nomsebenzi othize wezemidlalo ukukwenza ube mdlali ongcono.
3 - Amandla Amisipha
Ngenkathi ukukhuthazela kwemisipha kubhekisela ekutheni ukukhathala komzimba othile we-muscle, amandla emisipha ibhekisela ekutheni amandla eqenjini elithile lingaba nomphumela owodwa. Emibhalweni yokuqeqeshwa kwamandla, yikho-rep max yakho eyodwa.
Njengokukhuthazela kwemisipha, amandla emisipha i-muscle group-ethize. Ngamanye amazwi, ungase ube nezindlovu eziqine kakhulu, kodwa i-deltoids ebuthaka. Noma imisipha ye-pectoral ephawulekayo, kodwa ama-hamstrings ayenamandla. Yingakho uhlelo lokuqeqesha amandla okulinganisela kahle olubhekiswe kuwo wonke amaqembu akho amakhulu ama-muscle kubaluleke kakhulu.
Izinga oqeqesha ngazo amandla, futhi, lizinqunywe yimigomo yakho yempilo kanye nempilo. Isibonelo, uma ugxile ekubhekiseni impilo, wazi ukuthi kufanele ube namandla ngokwanele ukuphakamisa ibhokisi elinzima noma ukuma kalula esihlalweni. Kulezi zimo, amandla amathunjwa athuthukisiwe angase abe yindlela yokwenza umsebenzi okugxilwe kakhulu ekugxileni ukukhuthazela kwemisipha.
Kodwa-ke, uma ufuna ukuthuthukisa isisindo somzimba noma ukwazi ukuphakamisa izisindo ezilukhuni ekuzivocavoca, umgomo wakho wokuqeqesha kumele ugxile kakhulu ekuphakamiseni izisindo ezinzima.
Kungenzeka ukuthuthukisa amandla emisipha nokukhuthazela ngasikhathi sinye, kodwa ukhetha uhlelo lokusetha kanye ne-rep ukuze uvumelane nemigomo yakho kubalulekile. Ngokuvamile, uma umgomo wakho ukuqina, udinga ukuphakamisa izisindo ezinzima, uthathe imisipha yakho ekukhatheni ngesethi ngayinye. Ngokuvamile, lokhu kusho ukwenza amashethi ngokuphindaphindiwe okuphindaphindiweyo. Kodwa-ke, uma umgomo wakho ukuthuthukisa ukukhuthazela kwemisipha, isisindo esikhanyayo kanye ne-reps ephakeme ngokuvamile kuyindlela ephumelela kakhulu.
Ngandlela-thile, iziqondiso zika-ACSM zikhomba ukuthi abantu abadala kufanele benze ukuqeqeshwa kwamandla ezinsukwini ezimbili kuya kwezintathu ngesonto besebenzisa izivivinyo ezahlukene kanye nemishini ukukhomba wonke amaqembu amakhulu omzimba. Lokhu kungenziwa ngokubambisana, noma okuzimele, ukuqeqeshwa kwenhliziyo. Isibonelo, imizila yokuqeqeshwa kwesifunda ehlanganisa ukuvivinya amandla kanye ne-cardio ekuqeqesheni okulodwa kungenza uhlelo lwakho lokusebenza lusebenze kahle.
4 - Ukuvumelana nezimo
Ukuvumelana nezimo kubhekisela ekuhambeni kokuhamba onakho ngokuzungezile okunikeziwe. Njengamandla emisipha nokukhuthazela, ukuvumelanisa nezimo kuhlangene ngqo. Isibonelo, ungase ube namahlombe aguquguqukayo kakhulu, kodwa izintambo eziqinile nezintambo noma izintambo .
Ukuziphendulela kubalulekile kunoma yikuphi ubudala-kuthatha indima ekushukunyeleni okungaqondakali futhi kungathinta ibhalansi yakho, ukusebenzisana, nokusebenza kahle. Ukulondoloza uhla oluphelele lwezinyathelo ngokusebenzisa amalunga akho amakhulu kunganciphisa amathuba okulimala nokuthuthukisa ukusebenza kwezemidlalo.
Futhi njengoba ukhula, ukubaluleka kokuguquguquka kuyacaca nakakhulu. Cabanga ngabantu asebekhulile-bavame ukuhamba ngokugubha, noma kunzima ukufinyelela izingalo zabo phezu kwamakhanda abo. Lokhu kungathinta ikhwalithi yabo yokuphila, okwenze kube nzima kakhulu ukwenza imisebenzi yokuphila kwansuku zonke, njengokufinyelela izinto emashalofini aphakeme, ukuqoqa izinto phansi, noma ukuhamba ngokuphumelelayo ukuze ubambe ibhalansi uma beqala ukuwa.
Nakuba ukuyeka ngokuphelele ukuguga kungenakwenzeka, ukuvikela amalunga akho nokugcina ukuhamba kungasiza ekugcineni uqhubekele eminyakeni yakho yegolide. Imikhombandlela yokusebenza yomzimba ye-ACSM idinga abantu abadala ukuba bahlanganyele ekuzivumelaneni nezimo okungenani izinsuku ezimbili noma ezintathu isonto ngalinye. Ungakwenza lokhu ngokusebenzisa isiteji esisodwa, lapho ubambelela khona imizuzwana engu-10-30 ngesikhathi, noma ngokusebenza okukuthatha ngokuzivocavoca okunamandla, okufana ne- barre , yoga , i-Tai Chi, noma i- Pilates .
5 - Ukubunjwa komzimba
Ukwakheka komzimba , noma isilinganiso somzimba womzimba we-fat mass kuya mass-free-mass, yingxenye yokugcina yokuqina komzimba okuhlobene nempilo. Ngenxa yokuthi amazinga aphakeme kakhulu e-fat ahlobene nemiphumela engafanele yezempilo, njengezifo zenhliziyo kanye nohlobo lwesibili lwesifo sikashukela, ukuthola nokugcina ukubunjwa komzimba okunempilo kuyinhloso cishe yonke imizila yokuzivocavoca evamile.
Izindaba ezinhle ukuthi, ukwakheka komzimba okuthuthukisiwe kuvame ukuphumela ekusebenzeni nasekuthuthukiseni ezinye izingxenye ezine zempilo. Uma uhlala ushaya i-gym, uyenza i-cardio, uqeqeshe amandla, futhi usebenza ngokuvumelana nezimo, kungenzeka ukuthi uhlakulela ubukhulu bemisipha (amanye alawo manqwaba angenalutho) ngenkathi unciphisa amandla amaningi. Umphumela ohlangene uyinani eliphakeme lokunama fat-fat-free, kanye nokubunjwa komzimba okuthuthukisiwe.
Yebo, ukubona ukuthuthukiswa kokubunjwa komzimba, udinga ukwazi ukuthi iphuzu lakho lokuqala liyiliphi. Ukuziqhenya esikalini ngeke kwenzeke inkohliso, njengoba isisindo sodwa asitsheli lutho mayelana nokwenza izicubu zakho zangaphakathi. Esikhundleni salokho, khuluma nomqeqeshi mayelana nokuba nesilinganiso samaphesenti omzimba wakho ahlolwe, noma ucabangele ukuthenga isilinganiso esisebenzisa ukuhlaziywa kwe-impedance ye-bioelectrical (BIA) ukulinganisa amaphesenti omzimba womzimba. Imiphumela iyalinganiselwa ukuthi ngokuvamile iwela amaphesenti amathathu kuya kwangu-4 amaphesenti omzimba wakho we-fat fat, ngakho-ke kubalulekile ukuthi ungafaki namba ngezinombolo ezithile. Lokho kusho ukuthi ungayisebenzisa njenge-barometer ukuqapha ushintsho futhi uqinisekise ukuthi ubona ukuthuthukiswa ngokuhamba kwesikhathi.
> Imithombo:
> Amasevisi Okulawula Nokuvimbela Izifo. "I-Heart Factory Sheet Sheet." https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm. 2017.
> Amasevisi Okulawula Nokuvimbela Izifo. Izindawo Ezempilo: Umsebenzi Wokusebenza. https://www.cdc.gov/healthyplaces/healthtopics/physactivity.htm. 2017.
> Silverman M, uDeuster P. "Izindlela zezinto eziphilayo ezigxila ekuziphatheni ngokomzimba empilweni nasekuqiniseni." I-Interface Focus. https://doi.org/10.1098/rsfs.2014.0040. Agasti 2014.
> Smith JJ, Nather N, Morgan PJ, Plotnikoff RC, Faigenbaum AD, amaLubans DR. "Izinzuzo zezempilo ze-Muscular Fitness yezingane ne-Adolescents: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwe-Meta." Imithi yezemidlalo. https://doi.org/10.1007/s40279-014-0196-4. September 2014.