Izinyathelo Ezilula Zokuthola Izinselele Ezikuvimbela Ukulahlekelwa Isisindo
Izithiyo zokulahlekelwa isisindo zivame kakhulu, kodwa wonke umuntu unenkinga eqondene nezinhloso zokulahlekelwa isisindo, izimo kanye nesimo sokuphila. Yini egcina ulahlekelwa isisindo? Ingabe unenkinga enamathela ekudleni kwakho? Uyazonda ukuzivocavoca ? Uma impendulo yombuzo othile inguyebo, khona-ke uhlangabezana nezinkinga zokulahlekelwa isisindo ezingakwazi ukwehlisa imigomo yakho uma inganqotshwa.
Lapha sikusiza ukuthi uqonde izithiyo ezihlukene futhi sikunike amathiphu wokuthi ungabanqoba kanjani.
Iningi labantu lizobhekana nenselelo enjengoba bezama ukufinyelela umgomo wabo wokulahlekelwa isisindo. Labo abaphumelela ekulahlekelweni kwesisindo futhi baligcine yibo abaye bafunda ukunqoba izithiyo zokulahlekelwa kwesisindo ngokuphindaphindiwe.
Izinhlobo Zokuvimbela Izisindo Zokugaya
Isinyathelo sokuqala sokubhekana nezinselelo ezivela ohlelweni lokulahlekelwa isisindo ukuqonda ibhakha ngayinye ezingeni lomuntu siqu. Uma usungakwazi ukubona inselele ngayinye, kuba lula ukuthuthukisa amakhono adingekayo ukuhambisa ngaphambili. Kubuye kusize ukuqonda ukuthi izinselele obhekana nazo ziyizivimbelo ezifanayo nezinye izixazululo ezibhekana nazo njengoba zizama ukudla kahle noma zinamathela ohlelweni lokuzivocavoca .
Ezinye izingqinamba zokulahlekelwa isisindo zikhona izithiyo ezibonakalayo, okusho ukuthi umgoqo usekelwe emicabangweni noma emizweni ye-dieter.
Izithiyo ezibonwayo zingabonakala njengeziphawulekayo futhi zingokoqobo njengezithiyo zokukhonkolo ezingabandakanya isimo sempilo noma ukulinganiselwa ngokomzimba. Kungakhathaliseki ukuthi inselele ibonakala noma ikhonkolo, izithiyo eziningi zingahlukaniswa ngezigaba ezintathu eziyinhloko: ezemvelo, ezemvelo nezomzwelo.
Izithiyo Zokwenyama Ukulahlekelwa Isisindo
Izithiyo ezivamile zomzimba zokulahlekelwa isisindo zihlanganisa ukukhathala, ukunganaki, kanye nezindinganiso zezokwelapha ezisisekelo.
Ngenkathi lezi zithiyo zingabonakala zikhona, kunezindlela zokubazungezile futhi usanciphisa isisindo.
Amathiphu okunqoba izithintelo ezingokwenyama zokulahlekelwa kwesisindo
- Xoxa nodokotela wakho. Khuluma nodokotela wakho uma ungeke ulahlekelwe isisindo. Kungase kube khona imbangela yezokwelapha . Ukuzuza kwesisindo kungabangelwa imithi, kanye nokungalingani kwe-hormonal, ukuphazamiseka kwe-thyroid, noma ukuyeka esikhathini.
- Nweba ithimba lakho lokunakekela impilo. Sebenza nodokotela wakho oyinhloko wokunakekelwa ukuze uthole ukuthunyelwa kumuntu orejistri obhalisiwe noma owelapha umzimba ongahle ahlele izinsizakalo ukuhlangabezana nezidingo zakho. Ngokuvamile, uma ukudluliselwa kodokotela kunikezwa kunethuba elikhulu lokuthi umshuwalense uzosiza ukumboza izindleko zesevisi. Qinisekisa ukuthi uhlola inqubomgomo yakho yezinhlelo zakho siqu.
- Enza umsebenzi wakho wasekhaya. Hlola amapulani ahlukene wokuzivocavoca noma amathiphu okupheka aphilile ukuze imikhuba yokulahlekelwa kwesisindo ikwazi ukuphathwa kangcono. Isibonelo, imisebenzi engeyona isisindo, njenge-aerobics yamanzi, ivame ukukhululeka kakhulu kubantu abakhuluphele noma abanezinkinga ezihlangene. Ukuze wenze ukudla okuncane kunzima, cabanga ngokubhalisela isigaba sokupheka ukuze ufunde izindlela ezintsha zokulungisa imifino enempilo noma inyama ephilile.
Izithiyo Zemvelo Zokunciphisa Isisindo
Ngesinye isikhathi isizathu sokuthi ungabi nesisindo sokuthi imvelo yakho ayisekeli uhlelo lwakho lokudla nokuzivocavoca.
Izithiyo zemvelo zingabandakanya ukuntuleka kokudla okunempilo noma ukusebenzisa izakhiwo, ukungabi nesekelo lomphakathi, noma ukungabi nesikhathi ngenxa yokucindezelwa kwezenhlalakahle, emndenini nasezifundweni.
Amathiphu okunqoba izithiyo zemvelo ekutheni ulahlekelwe isisindo
- Khuluma nabantu abakuzungezile. Thola ukwesekwa komndeni nabangane ngokuxhumana nezidingo zakho. Yisho ngokuqondile ngezindlela abangakusiza ngayo ukwenza uhlelo lwakho luphumelele. Oshade naye angase azimisele ukuthatha imisebenzi eyengeziwe; izingane zakho zingasiza nxazonke zendlu. Umqashi wakho angase azimisele nokusekela uhlelo lwakho lokudla nokuzivocavoca ngokunikeza ukuguquguquka kwesimiso somsebenzi wakho. Phela, isisebenzi esinempilo cishe sinomsebenzi okhiqizayo .
- Thola ubuciko mayelana nokuzivocavoca. Uma ukuya ejimini kungabikho kumbuzo, ukuqasha noma ukuthenga ama-DVD, hlola isimiso sakho sethelevishini sokuhlela ukufaneleka noma ukusebenzisa izinsiza ngaphandle kwesango lakho ukuze uthole isimo. Ukuhamba kuyindlela enhle yokuzivocavoca. Hamba izindlela zomakhelwane, ukhuphuka izitebhisi ehhovisi lakho noma isakhiwo sefulethini noma uhlele ukunyuka komndeni ngempelasonto. Izitolo eziningi zithengisa ngisho namahora akhethekile abahamba ngezinyawo abafuna ukuzivocavoca ngaphambi kokuba izixuku zithathe.
Izithintelo Zemizwelo Yokunciphisa Isisindo
Kubonakala sengathi uma ufuna ukulahlekelwa isisindo , into yokugcina ekubambelela kuyoba yimizwa yakho mayelana nokulahleka kwesisindo. Kodwa izithiyo ezingokomzwelo zokulahlekelwa isisindo zibhalwe kahle futhi zingaba ziphawulekayo. Lezi zithiyo zingase zihlanganise nokungabaza mayelana nokukwazi kwakho ukunciphisa umzimba, umlando womsebenzi ongathandeki ngokomzimba, ukucindezeleka, noma ukuntuleka kwesisusa.
Amathiphu okunqoba izithintelo zemizwelo ekutheni ulahlekelwe isisindo
- Cela usizo lochwepheshe oqeqeshiwe. Abaningi bezobuchwepheshe bezempilo abathintekayo kubandakanya abasebenzi bezenhlalakahle, abahlinzeki bezengqondo nabachwepheshe bezengqondo, bahlose ekubhekaneni nemizwelo ehlobene nokulahlekelwa isisindo , ukuzuza kwesisindo nokukhuluphala. Uma uphenye izimbangela zezokwelapha zokuhluleka kwakho ukulahlekelwa isisindo, cabanga ukukhuluma nodokotela mayelana nombangela womzwelo.
Umqeqeshi womuntu siqu oqinisekisiwe angase futhi akwazi ukusiza. I-American Council on Exercise, i-non-profit agency efundisa abaqeqeshi bayo , ifundisa abaqeqeshi bempilo ngokunikeza ukuxhaswa komphakathi kumakhasimende abhekana nokuhlangenwe nakho okungalungile ngokuzivocavoca.
- Funda ukuzikhuthaza. Ukugqugquzelwa kuyinkhono engafundiswa. Izindlela ezinjengokuzikhulumela okuhle kanye nokushicilela kuyizindlela ezimbili ochwepheshe abazisebenzisayo ukuthuthukisa isisusa.
- Sebenzisa amasu okunciphisa ukucindezeleka. Ukucindezeleka ngenxa yokuntuleka kwemithwalo yesisindo, kusukela esimweni sezokwelapha noma kusukela ekudlileni kwansuku zonke kungaholela ekudleni ngokomzwelo nasekutholeni isisindo. Funda amasu ambalwa okunciphisa ukucindezeleka njengokuphefumula okujulile, ukuzindla, noma ukuloba nokuwahlela ngosuku lwakho.
Imithombo
U-Kevin Patrick, MD, MS, Fred Raab, 1 Marc A Adams, MPH, Lindsay Dillon, MPH, Marian Zabinski, PhD, Cheryl L Rock, PhD, RD, William G Griswold, PhD, noGregory J Norman, PhD. "I-Intervention Based Based Invention for Los Weight Loss: Isivivinyo Esilawulwe Ngokungahleliwe." Journal of Medical Internet Research January 13, 2009.
ACEFitness.org. Ukufinyelela Imigomo Yakho indlela SMART. Umkhandlu waseMelika Wokuzivocavoca. Kufinyelelwe: Novemba 25, 2011. http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2637&category=7
U-Eveliina E. Korkiakangas, uMaja A. Alahuhta noJaana H. Laitinen. "Izithiyo zokuzivocavoca njalo phakathi kwabantu abadala abasengozini enkulu noma abathintekayo ukuthi bane-type 2 yesifo sikashukela: ukubuyekezwa okuhlelekile." Ukukhuthazwa Kwezempilo Ngomhlaba Wonke September 2009.
Chang MW, Nitzke S, Guilford E, Adair CH, Ingozi DL. "I-Motivators Nezithiyo Zokudla Okunempilo nokusebenza Komzimba phakathi kwama-Low-Income Overweight and Mothers Obese." I-Journal ye-American Dietetic Association ngoJuni 2008.
UNicky Welch, uSarah McNaughtona, Wendy Huntera. UClare Humea noDavid Crawford. "Ingabe ukucabanga kwesikhathi kucindezela ukuvinya okunempilo nokusebenza komzimba phakathi kwabesifazane?" Impilo Yomphakathi Yomphakathi (2009), 12: iphe 888-895.
UBrendan Gough, uMark T. Conner. "Izithiyo zokudla okunempilo phakathi kwamadoda: Ukuhlaziywa kwekhwalithi." Isayensi Yezenhlalakahle Nezokwelapha NgoJanuwari 2006.