Uyazi ukuthi Kufanele Uthole Ukuzivocavoca Ngokwemvelo, kodwa Yini Okufanele?
Uke wabona iziphakamiso nemikhombandlela: Kufanele uthole okungenani imizuzu engu-150 yomsebenzi womzimba olinganiselayo ngesonto. Kodwa lokho kusho ukuthini, ncamashi? Mhlawumbe uthola isilinganiso esifanele sokuzivocavoca ngaphandle kokuqaphela. Noma mhlawumbe ungase ube, nesikhathi esincane nje nokuzikhandla.
Umsebenzi wokuzivocavoca olinganiselayo uvivinyo oludinga imizamo engu-3 kuya ku-6 ye-MET, ngakho isinyathelo sokuqala ukuphula ukuthi yi-MET.
Isifinyezo se-"Metabolic Equivalent for Task," futhi sibhekisela ekutheni umzimba usebenza kanjani ngesikhathi somzimba. Ngokunikeza ama-MET emisebenzini, singakwazi ukuqhathanisa inani lokuzikhandla umsebenzi owenzayo, ngisho naphakathi kwabantu abanezinsimbi ezahlukene.
Ngesikhathi umsebenzi womzimba olinganiselayo, izinga lakho lokuphefumula nenhliziyo lihamba ngokushesha futhi umzimba wakho uvutha cishe ngamakhilomitha angu-3.5 kuya kwangu-7 ngomzuzu (lokhu kuncike kwisisindo sakho nesimo somzimba). Ukuze uthole inkomba, umzimba wakho usebenzisa i-MET engu-1 ngemisebenzi eyisisekelo, njengokuphefumula. Uma ufika kuma-METs angu-7 womzamo, umsebenzi wakho womzimba uthathwa njengamandla. Ngakho i-spectrum yilezi:
- 1 MET: Ngesikhathi sokuphumula
- 2 METs: Umsebenzi wokukhanya
- Ama-MET 3-6: Umsebenzi omude (bheka izibonelo ngezansi)
- Ama-MET angu-7 noma ngaphezulu: Umsebenzi omkhulu
Izincomo
Ngenxa yezinzuzo eziningi zezempilo zokuzivocavoca, uMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zomuntu ushicilela iziqondiso mayelana nokusebenza ngokomzimba kwabaseMelika.
Kubantu abaningi, kubandakanya izingane, intsha, abadala, abadala asebekhulile, abantu abakhubazekile ngokomzimba, nabesifazane abakhulelwe, iziqondiso ziphakamisa okungenani ihora elilodwa lokuzivocavoca nsuku zonke. Iningi lalo msebenzi osebenza ngokomzimba kufanele ube olinganiselayo noma onamandla.
Okungenani, abantu abadala kufanele baphakamise amahora amabili nemizuzu engama-30 yokuvivinya umzimba ngokulinganayo ngeviki, ekuqhumeni okungenani imizuzu eyi-10 ngayinye.
Ngakho uma ungena kuhambo lokuhamba ngamaminithi angu-20 kuya kwangu-30, ukuhamba ngebhayisikili, noma iseshini ye-yoga izinsuku eziningi zesonto, uzohlangana ne-quota yakho. Kodwa okungaphezulu (kungakhathaliseki ukuthi ubude noma ukuqina) kungcono, ngakho-ke yenza okuningi uma ungakwenza.
Izibonelo
Ukukunika umqondo wangempela wempilo yalokho ukuzivocavoca okulinganiselayo, konke lokhu kuyafaneleka: ukuhamba cishe ngamamayela angu-3 ngehora, ukuhlanza indlu yakho, ukuhamba ngebhayisikili (10 mph noma kancane), ukwenza i-aerobics yamanzi, ukudansa ibhola, noma ukudlala kabili i-tennis . Uma uhamba, futhi uphefumula kancane kunokujwayelekile, kodwa usaqhubeka nengxoxo, izinga lakho lomsebenzi cishe lilinganisa. Uma kunzima ukukhuluma, futhi ukuthukumeza, cishe uye wasuka ekusebenzeni okulinganiselayo kuya emandleni.
Enye indlela yokulinganisa umsebenzi
Esikhundleni sokuzama ukuthola ukuthi mangaki ama-MET oyisebenzisayo, ungabuye ubuyekeze izinga lakho lomsebenzi ngokusebenzisa Isilinganiselwa seBorg soKwenziwa okuveziwe (noma i-RPE). Ukusebenzisa lesi silinganiso kusho ukuqapha indlela ozizwa ngayo ngezinga lakho lomsebenzi. Ekugcineni kwalesi silinganiso se-20-point kungaba ukuthula okuphelele; phezulu, uphuthele kanzima ngangokunokwenzeka. I-American Heart Association ichaza lokhu okuqhubekayo komzamo onjengalokhu:
- 6: Akukho ukusebenza (ukuhlala phansi noma ukulala)
- 7-8: Ukuzikhandla okukhulu
- 9-10: Ukuzikhandla okukhulu
- 11-12: Ukuzama ukukhanya
- 13-14: Ukuzikhandla okunzima
- 15-16: Ukuzikhandla okukhulu
- 17-18: Ukuzikhandla okukhulu
- 20: Ukuzikhandla okukhulu
Umsebenzi olinganiselwe u-11 kuya ku-14 ngalesi sikali. Ngakho ukuzivocavoca okuzuzisa umzimba wakho akudingeki ukuthi ulinganiselwe kwiseshini esijulile ekuzivocavoca. Ungathola umsebenzi womzimba ekudlaleni nezingane zakho, izigijimi ezihambayo, ukuzijabulisa nabangani, nokuningi. Okubaluleke kakhulu ukuthola imisebenzi oyithandayo, ngakho uzoba nesikhathi sabo empilweni yakho ematasa.