Ukuzivocavoca ngamandla kunomsebenzi okwenziwe ngomzamo omkhulu. Ukuqina okunamandla okwenyuka kakhulu futhi ukuphefumula okusheshayo. Uyakwazi ukukhuluma kuphela emishweni emifushane ngenxa yokuphefumula okusheshayo nomzamo. Uzohlukanisa izinga lakho lokuzikhandla kusukela kusukela kanzima kuya kanzima kakhulu. Imisebenzi ejwayele ukuthi ibekwa ngamandla kakhulu ihlanganisa ukugijima, ukuhamba ngebhayisikili, nokuzikhethela i-tennis.
Ubizwa nangokuthi: Ukuzivocavoca kakhulu, ukuzivocavoca kanzima.
Ukuzivocavoca Kakhulu Kunjani?
- Ukuvikelwa kwenkulumo: Indlela elula yokunquma ukuthi usezingeni eliphezulu kangakanani lokuvivinya umzimba unesidingo sokukhuluma . Ngamandla amakhulu, ungakhuluma amagama ambalwa ngesikhathi esisodwa. Awukwazi ukukhuluma kalula ngemisho egcwele.
- I-MET ne-Calories Burned: Umzamo odingekayo wokuzivocavoca ngamandla ukuchazwa yiCenter for Disease Control engaphezu kwezingu-6 zokulingana kwemithi (MET), ovutha okungaphezu kuka-7 kilocalories ngomzuzu. Lezi zikhathi eziyisithupha izindleko zamandla zokuhlala ngokuthula, 1 MET, ezishisa 1.2 kilocalories ngomzuzu.
- Isilinganiso senhliziyo: Ukuqina okukhulu kubuye kuchazwe yi-CDC njengokuzivocavoca ngesilinganiso senhliziyo samaphesenti angu-70 kuya kuma-85 amaphesenti omuntu isilinganiso senhliziyo esiphezulu . Lokhu kuyahluka ngezinga leminyaka nokuzivocavoca, ngakho-ke kufanele usebenzise ishadi lezinga lokushaya kwenhliziyo noma wokubala ukuze uthole le nombolo yobudala bakho nobulili.
- Isilinganiso sokusebenza okuveziwe (RPE) : Uma ngabe kufanele ulinganise umzamo wakho kwi- Borg Ebonakalayo Yokusebenza Isilinganiso , okuyisilinganiso esivela ku-6 esingazikhandla kuze kube ngu-20 sibe nzima kakhulu, amandla amakhulu angama-15 kuya ku-19, ububanzi obungayilinganisa ngokuzithobayo njengoba kunzima, kanzima, noma kunzima kakhulu, ngokusho kwe-American Heart Association.
Iyini Imisebenzi Yokuzivocavoca Okuphawulekayo Yomzimba?
- Ukugijima noma ukugijima
- Ukuncintisana
- Ukuhamba ngezintaba
- Ukuhamba ngebhayisikili ngaphezulu kwamamayela angu-10 ngehora noma ukukhuphuka kakhulu
- Ukubhukuda okusheshayo noma kokubhukuda
- Ukudansa kwe-Aerobic, ukudansa okusheshayo, isinyathelo sokuvivinya umzimba
- Ukulima okunomsoco ngokumba, ukugoba, ukukhipha iqhwa elinzima, ukuhamba noma ukuphoqa izinto ezinzima, ukuthwala izinqwaba zamakhilogremu angu-50 kumhlabathi wezinga noma amapremu angu-25 noma ngaphezulu ngaphezulu.
- Umbukiso wezokulwa
- Ukudlala imidlalo ngokusebenza okuningi njengokuthi ibhola, i-hockey, ibhola lebhola
- Singles tennis
- Ezemidlalo zeNkantolo ezifana ne-handball, i-racquetball, isikwashi
Ukuzivocavoca Kakhulu Kangakanani Okudingayo?
Imikhombandlela yezeMpilo evela kwiCenters for Disease Control, i-American Heart Association, kanye nezinye iziphathimandla zezempilo zincoma inani lokuzivocavoca ngamandla okulinganiselayo okunamandla okudingekayo ukuze kulondolozwe impilo nokunciphisa izingozi zempilo. Ukuvivinya umzimba ngamandla kunconywa imizuzu engu-25 ngosuku, izinsuku ezintathu ngesonto noma inani lehora elilodwa kanye nemizuzu engu-15 ngesonto (75 imizuzu). Ukuzivocavoca okunamandla kungashintsha ngokuzivocavoca umzimba ukuze kufeze imigomo yokunciphisa izinhlekelele.
- Kude kangakanani : okungenani imizuzu engu-10 ngesikhathi, mhlawumbe imizuzu engu-25 ngesikhathi.
- Kuyini Ukuzwa Ukuzivocavoca Okuphawulekayo Kwe-Aerobic? Uphefumula ngokushesha futhi ukwazi ukukhuluma kuphela ngemishwana emifushane. Inkokhelo yakho yenhliziyo isanda kakhulu, futhi kungenzeka ukuthi uyathuthumela.
- Kakhulu kangakanani : UMnyango WezeMpilo WezeMpilo kanye NezeMisebenzi YaseMelika kanye ne-American Heart Association batusa inani elilodwa lehora kanye nemizuzu engu-15 ngesonto. Lokhu kungenziwa njengemizuzu engama-25 yomsebenzi we-aerobic onamandla, izinsuku ezintathu (noma ngaphezulu) ngeviki ingqikithi yamaminithi angu-75 ngesonto impilo yonke yempilo
Ukuzivocavoca Okumangalisayo Okumangalisayo Okumangalisayo: Okungcono Kungcono
Imisebenzi eminingi inokuhlanganiswa okulula, okulinganiselayo, nokuqina okukhulu. Inhlanganisela yomsebenzi wokuzivocavoca ngamandla okulinganisela imizuzu engama-40 ngesikhathi, izinsuku ezintathu noma ezine ngesonto kunconywa ukunciphisa ukucindezeleka kwegazi kanye ne-cholesterol yi-American Heart Association.
Iziqondiso zezempilo zivame ukuphakamisa ukuxuba kwemisebenzi, nokuningi kube ngcono. Le mihlahlandlela yinkinga yokugcina impilo enhle. Uma usebenza isikhathi eside, noma kaningi, uyaqhubeka nokuthuthukisa imfanelo yakho futhi unciphise ingozi yezifo ezingapheli kanye nokuzuza kwesisindo.
Abanakekeli abaningi bomsebenzi bayolinganisa isikhathi osichithayo emsebenzini wokuzivocavoca olinganiselayo ukuze uqiniseke ukuthi uhlangabezana nezincomo ezincane.
> Imithombo:
> Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. Umsebenzi Wezemvelo Nempilo Yomphakathi. Isiphakamiso Sabantu Abadala Esivela ku-American College of Sports Medicine kanye ne-American Heart Association . Ukujikeleza . 2007 Aug 28; 116 (9): 1081-93. I-Epub 2007 Aug 1.
> Yisebenzise Indlela Yakho: Iphepha Lokuqinisekisa Labantu abadala eMnyangweni wezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Kubuyekezwe u-Okthoba 25, 2017.
> Ukulinganisa Ukusebenza Komzimba Okunamandla, Amasevisi Okulawula Nokuvimbela Izifo. Kubuyekezwe ngo-Juni 4, 2015.
> Kuyini ukulinganisela okulinganiselwe kanye nokuqina okukhulu komsebenzi wokuzivocavoca? I-World Health Organization