Akuyona nje Ukulahlekelwa Isisindo
Ukuzivocavoca kwe-Cardio kuphakamisa izincomo zokufaneleka, ezempilo, nama-calories avuzayo. Kodwa ungase udideke mayelana nokuthi udinga kangakanani futhi zonke izinzuzo zokuzivocavoca kwenhliziyo.
Imihlahlandlela eyanyatheliswa yi-American College of Sports Medicine isikisela imizuzu engama-30 yokuzivocavoca umzimba okuyizinsuku ezinhlanu ngesonto, noma i-cardio enamandla imizuzu engu-20 ngosuku, izinsuku ezintathu ngesonto.
Ukuze ulahlekelwe isisindo, bathi ungase udinge ngisho nangaphezulu (kuze kufike kumaminithi angu-60 kuya kwangu-90) ngokuya kokudla kwakho neminye imisebenzi.
Kunzima ukugcina yonke le mithetho iqondile kodwa, izindaba ezinhle ukuthi awudingi. Ngezinye izikhathi kungcono ukukhohlwa imithetho bese ubuyela eziyisisekelo-cardio akuyona nje ukulahlekelwa isisindo.
Amalungu Awenzelwe Ukuthutha
Uma unomsebenzi ohlala phansi, cabanga ukuthi umzimba wakho uzizwa kanjani ekupheleni kosuku. Ingabe unemisipha eqinile, emuva okubuhlungu, noma uzizwe uphelelwe yize ungakenzi lutho ngokomzimba? Mhlawumbe amahlombe akho ashisa ekungezwani futhi ikhanda lakho libuhlungu ekubukeni kwesikrini sekhompyutha isikhathi eside kakhulu.
Manje, cabanga ukuthi umzimba wakho uzizwa kanjani emva kokuzivocavoca. Uma wenza kahle, imisipha yakho ifudumele futhi iguquguquke, igazi liqhuma emzimbeni wakho, linikeza oksijini namandla. Uzizwa unamandla, uqiniseka, uziqhenya wena futhi ulungele ukuthatha emhlabeni. Kuhluke kakhulu, akunjalo?
Imizimba yabantu yenza ukuthutha-hhayi ukuhlala usuku lonke.
Zonke Izinzuzo Ze-Cardio Exercise
Ungase ucabange nge-cardio njengento ekhukhumezayo, ekhukhumeza, nokuthuthumela ngokusebenza ukuze nje ushintshe indlela umzimba wakho osebenza ngayo. Yebo, i-cardio ingasiza ukushintsha umzimba wakho, kodwa inezinzuzo eziningi. Ukukwazi lokho kungakwenza ubheke ukuzivocavoca kwe-cardio ngamehlo ahlukene.
Ezinye izinzuzo zihlanganisa:
- Ukulahlekelwa kwesisindo
- Inhliziyo eqinile namaphaphu
- Ukwandisa amathambo wesisindo
- Ukucindezeleka kunciphise
- Inengozi yokunciphisa isifo senhliziyo nezinye izinhlobo zomdlavuza
- Ukukhululeka okwesikhashana kokucindezeleka nokukhathazeka
- Ukuqiniseka okwengeziwe mayelana nendlela ozizwa ngayo nokuthi ubukeka kanjani
- Ukulala okungcono
- Amandla amaningi
- Ukubeka isibonelo esihle izingane zakho ukuze zihlale zisebenza njengoba zikhula
Qaphela ukuthi ukulahlekelwa isisindo, kanti ukugxila okukhulu kubantu abaningi, kuyisibonelo esisodwa kuphela se-cardio. Naphezu kwalokhu, ukulahlekelwa isisindo ngokuvamile umgomo womuntu kuphela, hhayi nje impilo, kodwa ukubheka okuhle.
Ngenkathi kungekho lutho olungalungile ngokufuna ukubukeka okuhle, ukuba nomgomo wakho kuphela ongenza umsebenzi ube nzima. Isisindo sithatha isikhathi. Uma ungaboni imiphumela, ungase ulahlekelwe isisusa sokuzivocavoca. Vula ingqondo yakho kwezinye izizathu zokuzivocavoca-ungase uthole izindlela ezintsha zokwenza ukuzivocavoca kube lula.
I-Cardio ye-Quality Quality ye-Life
Kungokwemvelo ukufuna ukubukeka okuhle, kodwa ungase uboshwe kakhulu ngendlela obheka ngayo ukuthi ukhohlwa ukuthi uzizwa kanjani ngempela. Uma ubheka izinzuzo ezibalwe ngenhla, zonke zihumusha ukuze zizwe kahle manje nasesikhathini esizayo. Naphezu kwalokho, ungase uqiniseke ngokwengeziwe ukuthola i-abs pack-pack ngaphandle kokuzwa okuhle, kokubili ngokomzimba nangokwengqondo.
Abantu abaningi bakhohlwa ukuthi ukusebenza kungenza impilo yabo ibe ngcono.
Ukuhamba nxazonke kukhulisa ukugeleza kwegazi emisipha yakho, kuqinisa inhliziyo namaphaphu, futhi kufundisa inhliziyo ukuba isebenze ngokwengeziwe.
Akukhona lokho kuphela, uma usebenzise umzimba, uba yisibonelo kubo bonke abantu empilweni yakho. Lapho bebona ukuthi usebenzise umsebenzi, kuyashukumisela kakhulu ukuthi benze okufanayo.
Uma konke lokho kuyiqiniso, kungani kungenele ngokwanele ukukuthutha? Kungani abantu abaningi kangaka behlukana nokusebenza? Ingxenye yalokho kungenzeka ukuthi ucabanga kanjani ngawe, umzimba wakho, nokuzivocavoca.
Ukushintsha Indlela Ocabanga ngayo
Ungathola emoyeni unamathele emibonweni ethile, ikakhulukazi uma kuziwa kokuzivocavoca.
Ngenkathi abanye abantu beyithanda, abaningi bayibona njengesibopho, umsebenzi, ngisho nokuhlushwa. Kungaba nzima ukukholelwa ukuthi ukuvivinya umzimba kungase kube nomuzwa omuhle.
Kungaba kuhle ukuhambisa umzimba wakho. Kungaba nomuhle ukuba uqine futhi uqiniseke futhi wazi ukuthi ungayenza ngokusebenzisa i-Workout. Lelo themba lihunyushwa kwezinye izindawo zokuphila kwakho. Uma ungakwazi ukuzivocavoca, yini enye ongayenza?
Uma ugxila ekulahlekeni kwesisindo, ulahlekelwa kuzo zonke lezo zinto ezinhle. Ungashintsha ngalezi zindlela:
- Gcina kulula . Uma udidekile ngalokho okufanele ukwenze, qala ngezinsizakalo-udinga okungenani imizuzu engu-20 ukuze umzimba uhambe, ngakho qala lapho. Phuma ikhalenda yakho, thola amaminithi angu-20 ngezinsuku ezintathu ezahlukene futhi wenze okuthile-ukuhamba, ukugijima, ukuya ejimini, umsebenzi wegceke onamandla-noma yini oyifunayo. Yenza umkhuba kuqala futhi usebenzise isikhathi sakho nokuqina kwesikhathi.
- Iba nesineke. Ingxenye yokuzivumela isikhathi sokusebenzisa umkhuba ukubekezela. Awukwazi ukuqala lapho ufuna khona, okungenzeka kube okungaphezu kwalokho ongakwenza. Kufanele uqale lapho ukhona khona manje. Lokho kusho ukungenelela kulo futhi uvumele umzimba nomqondo wakho ukuba uphendule kulokho okwenzayo. Ukulahlekelwa kwesisindo kuzofika ekugcineni, kodwa hhayi ngokushesha.
- Qaphela okuningi . Sebenzisa isikhathi esithile ngokugxila endleleni umzimba wakho ozizwa ngayo ngesikhathi usebenzise. Ngesikhathi umculo ungumgqugquzeli omkhulu, faka umgomo wokwenza umsebenzi owodwa ngesonto ngaphandle kokuphazamiseka. Shiya isimiso senhliziyo yakho, umagazini, nomculo ekhaya. Khohlwa ngamakholori, amandla, nakho konke okunye futhi ugxile endleleni umzimba wakho ozizwa ngayo . Zama imisebenzi ehlukile. Hamba kancane noma ngokushesha futhi ubone ukuthi umzimba wakho uphendula kanjani. Thatha isikhathi sokufunda ngomzimba wakho futhi uzokwazi ukudala ukusebenza ngokusekelwe emithethweni yakho esikhundleni somunye umuntu.
- Thola okuthile okuzokujabulela . Uma ukuzivocavoca kubonakala sengathi kuyimisebenzi, yeqa ukuqeqeshwa kwakho okuvamile bese uzama okunye okunye. Thatha ukuhamba ngaphandle bese ubheka nxazonke. Qaphela indawo. Thatha umzila omusha. Philisa emoyeni. Philisa kakhulu. Ngezinye izikhathi nje ukuphuma ngaphandle kuyisikhumbuzo sokuthi kuhle kangakanani ukuba nomzimba onempilo, osebenzayo.
- Hlanganisa . Into enhle ngokuzivocavoca kwe-cardio ukuthi ungakhetha noma yimuphi umsebenzi ophakamisa izinga lakho lenhliziyo. Awudingi ukwenza okufanayo emsebenzini ngamunye, noma njalo ngesonto. Uma ngabe wenza umsebenzi ofanayo zama into entsha. Ukushintsha i-cardio yakho kulula, ngakho-ke yenza kaningi futhi uzothola imisebenzi eningi oyithandayo. Ungakwazi ngisho nokushintsha nje ukuqeqeshwa okwamanje okwenzayo. Isibonelo, uma ubhala ekusebenzeni kokusebenza kwamatayipi, zama ukuxuba nokuqeqeshwa kwesikhashana.
- Yazisa umzimba wakho . Kulula ukugxila ezintweni ongazithandi ngawe kodwa, nje kancane, cabanga ukuthi umzimba wakho ulungile kanjani manje. Uma kusezingeni elihle lokusebenza, noma okungenani kuseduze nalo, cabanga ukuthi lokho kuzwa kanjani. Ungama, uhambe, futhi uhambe. Ukuthatha nje izikhathi ezimbalwa phakathi nokusebenza kwakho ukucabanga ukuthi bekuyoba njani uma ungenakukwenza lokho okufunayo kungakusiza ukukukhumbuza indlela umzimba wakho omangalisayo ngayo-kungakhathaliseki ukuthi ubukeka kanjani.
Kuthatha isikhathi ukushintsha indlela ocabanga ngayo ngezinto. Ingxenye yokuzivocavoca okuyingxenye yokuphila kwakho ingase ihilele ukuvula ingqondo yakho ngamathuba ahlukene. Ngomzuzwana nje, cabanga ukuthi kungaba njani ukuzivocavoca ngoba uzizwa kahle-hhayi kuphela ngoba kukusiza ukuthi ubukeke kahle.
Ake ucabange ukuthi kungashukumisela kangakanani ukuzivocavoca ngoba ufuna, hhayi nje ngoba kufanele. Kungenzeka ngempela ukwenza ukuzivocavoca kube ingxenye ejabulisayo yokuphila kwakho. Ukuba khona okwamanje kulokho okwenzayo kungasiza.
> Imithombo:
> Izinkombandlela zoMsebenzi we-Physical Physical 2008 . UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. https://health.gov/paguidelines/pdf/paguide.pdf.
> Donnelly JE, Blair SN, JJ Jicicic, Manore MM, Rankin JW, Smith BK. Izindlela ezifanele zomsebenzi wokuzivocavoca Amasu okuvimbela isisindo nokuvinjelwa kwesisindo aphinde athole abantu abadala. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (2): 459-471. i-doi: 10.1249 / mss.0b013e3181949333.
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.