Abantu baqala ukugijima ngezizathu ezihlukahlukene. Abanye bagijima ngoba bafuna ukunciphisa umzimba, bathuthukise impilo yabo, bancintisane emidlalweni noma bazame okuthile okusha.
Kungakhathaliseki ukuthi isizathu sakho siphila, uzothola izinzuzo eziningi zomzimba, ezingokwengqondo nezingokomzwelo zemiidlalo. Nazi ezinye izizathu ezinhle zokuqalisa ngokusebenza.
1 - Ukugijima kuthuthukisa impilo yakho.
Enye yezinzuzo ezinkulu kakhulu zokusebenza ukuthi kungcono empilweni yakho. Ukugijima kuyindlela enhle kakhulu yokuqinisa inhliziyo nokuqinisekisa ukuhamba kahle kwegazi ne-oxygen kuwo wonke umzimba, okusiza ukunciphisa ingozi yokuhlaselwa yinhliziyo. Ukuzivocavoca, okuhlangene nokugcina isisindo esinempilo, ingenye yezindlela ezinhle kakhulu zokunciphisa ngokwemvelo ukucindezela kwegazi uma kungaphezu kwejwayelekile. Uma une-cholesterol ephakeme, ukugijima kungasiza futhi ukuyihlola.
Ukugijima kubuye kuthuthukise amasosha omzimba wakho, ngakho umzimba wakho usebenza kahle futhi usebenza kahle ekulwa namagciwane. Ukugijimela nezinye izenzo zokuthwala isisindo kwandisa amandla we-bone, okungavimbela i-osteoporosis.
2 - Ungakwazi ukulahlekelwa isisindo.
Abantu abaningi baqala ukugijima ukuze balahlekelwe amakhilogremu engeziwe. Njengenye yezivivinyo ezinamandla kakhulu lapho, ukugijima kuyindlela ephumelelayo kakhulu yokushisa ukhalori futhi ulahlekelwe isisindo. Uma usuvele usesisindo esinempilo, ukugijima kungakusiza ukulondoloza.
Vele uqiniseke ukuthi ucabanga ukuthi ukugijima kukunika ilayisensi yokudla noma yini oyifunayo. Ukubusa okuyisisekelo kokulahlekelwa isisindo - okufanele ushise (ngokusebenzisa imisebenzi yokuphila nokuzivocavoca) ama-calories amaningi kunokuba ungene - kusasebenza kulabagijimi.
Okuningi:
- Ukugijima kokulahlekelwa kwesisindo
- I-Smart Eating Imithetho yabagijimi
- Amathiphu okulahlekelwa isisindo kwabagijimi
- Kungani Ngingalahlekelwa Isisindo Ngayo Ukugijima?
3 - Ungakwazi ukuhlangana nabantu abasha ngokusebenza.
Abanye abagijimi bajabulela ukuthula nokuzimela kokuzimela bebodwa, kodwa abanye babona isikhathi sokusebenza njengamathuba omphakathi. Ukuthola u-buddy osebenzayo noma osebenza ngeqembu kuyindlela enhle yokuthuthukisa umuzwa womphakathi. Ungabeka izinjongo futhi uzifeze ndawonye. Ngaphezu kwalokho, ukuba nesigungu esisebenza njalo noma iqembu eligijima njalo kuyindlela enhle yokuhlala ukhuthazwa ukugijima.
Abanye abagijimi baphinde babelane ngezeluleko kanye nokugqugquzela nabanye abagijimi emaqenjini enethiwekhi noma ngezindaba zomphakathi. Ungakwazi ukuhlangana nabanye abantu abahlanganyela nokuzikhukhumeza kwakho ngokusebenza, ukugubha ukunqoba kwakho, futhi bakusize ukunqoba izithiyo zakho.
Okuningi:
- Indlela Yokuthola Iqembu Eligijima
- Izinzuzo ze-Running Group
- Indlela Yokuthola Ukuthandana Ngokusebenzisa Ukugijima
- Indlela Yokuthola Ozakwethu Abagijima
- 5 Izindlela Zokuba Umdlali Omningi Wenhlalakahle
4 - Ungagijima ngenhloso.
Ukugijima nakho kungasetshenziswa njengendlela yokufaka isandla emphakathini wonke. Izinhlanga eziningi zizuzisa usizo, kanti ezinye izibonelelo zinikeza ukuqeqeshwa kohlanga ngokushintshaniswa kwezimali. Ukugijima kokuthile okukhulu kunakho indlela yokuhlala ukhuthazwa ukugcina ukuqeqeshwa futhi kungenza izinhlanga zakho zibe nenjongo nangokwengeziwe.
Okuningi: Amathiphu okuxhaswa kwabagijimi bezinsizakalo
5 - Ungathola into entsha nehlukile.
Ukugijima kuyindlela enhle yokwandisa ama-horizons akho futhi ubaleke ukugaya nsuku zonke. Lo mdlalo unikeza abantu ithuba lokuhlola izindawo zomphakathi wabo noma izindawo ezintsha, bazwe ukuzwa okusha ngokomzimba futhi basebenze izindawo ezingase zingaboni ngokujwayelekile.
Okuningi:
6 - Ungaqeqesha umgomo othize.
Abanye abantu bayakuzonda ukuzivocavoca nje ngenxa yokuzivocavoca, kodwa ngokugijima, noma kunjalo, ungakwazi ukuqeqesha izinhlanga, kusuka kuma-5K kuya kuma-marathon nangaphezulu. Ukuqeqeshwa komncintiswano kukunika umgomo othize wokusebenza kuwo, okungasisiza nakanjani ukuthuthukisa isisusa sakho sokusebenza.
Okuningi:
- Izinhlelo zokuqeqesha ezingu-5K
- Izinhlelo zokuqeqesha ezingu-10K
- Amapulani Wokuqeqesha amaHlathi amaHlathi
- Izinhlelo zokuqeqesha iMarathon
- Thola Over Fear Racing Yakho
- Izizathu Eziyisikhombisa Zokugijima Emncintiswaneni
I-7 - Ukugijima kuthuthukisa amazinga wakho wamandla.
Uma uzizwa unesilima noma ukhathele, ukugijima kuyindlela enhle yokuthuthukisa amandla akho. Abagijimi abagijima ekuseni babika ukuthi baye bathuthukisa amazinga wamandla emini. Ngempela, ukuhlolwa kuka-2012 ku- Journal of Adolescent Health kwafakazela ukuthi imizuzu engama-30 yokusebenza phakathi nesonto amasonto amathathu avuselela izinga lokulala, imizwa, nokuhlushwa emini. Ukuhlanganisa ukuhamba ngokudla okunempilo kuzokusiza ukuthuthukisa izinga lakho lamandla nakakhulu.
Okuningi:
Izindlela ezingu-9 zokuthola amandla amaningi
8 - Ukugijima kuzokusiza uzizwe kahle ngawe.
Abagijimi abahlala njalo babika ukwanda kokuzethemba nokuzihlonipha kwabo, futhi izinzuzo zokuzihlonipha zokusebenza ziyanda uma ubeka umgomo othize, njengokusebenzisa i-5K noma ngisho ne-marathon, futhi uyifeze. Lezi zinzuzo ngokuqinisekile ziyokwehla kwezinye izindawo, njengokuphila kwakho kobuchwepheshe nobuntu bakho.
I-9 - Ukugijimela kuyahlukahluka futhi kuyabizi.
Ukugijima kudinga imishini encane kakhulu, futhi kungenziwa cishe noma kuphi. Awudingi ngisho nobulungu bokuzivocavoca. Konke okudingayo kuyisibili izicathulo ezigijima , futhi ungaphuma umnyango wakho ukuze ugijimele. Kusuka emigwaqeni yasemadolobheni kuya emigwaqweni enezinkuni, kunezindawo eziningi abagijimi abazozihlola - ngaphandle kwezindleko. Uma uhamba okuningi, kulula ukupakisha izicathulo zakho ezigijima bese ugijima ngenkathi usendleleni.
Okuningi:
10 - Uzoba yingxenye yomphakathi.
Umqondo womphakathi phakathi kwabagijimi kuqala wangikhanga ekusebenzeni futhi uyaqhubeka waba esinye sezizathu engizijabulele kakhulu ngomdlalo. Abagijimi bahlanganyela isibopho esiya ejulile futhi bayasekela ekusebenzeni nezinye izici eziningi zokuphila kwabo. Babelane ngokuhlangenwe nakho, kokubili okuhle nokubi, okubenza baxhumeke kumazinga amaningi kangaka. Abagijimi abaningi bathola ukuthi imiphakathi yabo egijima ibakhuthaza futhi ibashukumisele ukuba baqhubeke begijima.
Ukugijima kuvumela futhi abantu ukuba bahlangane ukusiza abanye, kungakhathaliseki ukuthi bakhuthazana ukufeza imigomo yabo yempilo kanye nemidlalo, ukukhulisa imali yezimbangela, noma ukwenza umehluko emphakathini wabo.
Futhi ubone: Izindlela ezine ezigijimayo zingabuyisa
11 - Ukugijima kungasiza ngokukhululeka kokucindezeleka.
Ukugijimela - njengezinhlobo eziningi zokuzivocavoca - kuyindlela enkulu yokucindezeleka, ukucindezeleka ngokomzwelo ngisho nokucindezeleka okuncane. Noma ubani oye wabona umgijimi ophezulu uyazi ukuthi ama-endorphin - lawo mahomoni ahlelwe kahle-akhiqizwa ngokusebenza angakhuphula isimo sakho. Ucwaningo luye lwabonisa ukuthi abantu abadala abaphilile abavame ukuzivocavoca ngokuvamile bajabula ngaphezu kwalabo abangekho.
Imithombo:
"I-Daily Morning Running yamaviki amathathu aphuthumayo ukulala nokusebenza kwengqondo kuma-Adolescents enempilo uma kuqhathaniswa nezilawuli" Kalak, Nadeem et al. I-Journal of Health Adolescent , Umqulu 51, Issue 6, 615 - 622
"Imiphumela yezintambo zokugqoka kanye nokuzivikela ekunciphiseni ukucindezelwa kwegazi phakathi nomsebenzi wansuku zonke wezihloko eziphakeme kakhulu" Mota MR, et al. Journal of Strength & Conditioning Research 2009
Ukuzivocavoca nge-Mood nokukhathazeka, Amasu Okufakazela Ukunqoba Ukucindezeleka Nokuthuthukisa Ukuphila Okuhle , nguMichael W. Otto, PhD, noJasper AJ Smits, PhD (Oxford University Press, 2011)