Ihora nje lesigamu somsebenzi olinganiselayo luningi kubantu abaningi
Uyazi ukuzivocavoca kubalulekile empilweni yakho, enhlalakahle, ngisho nangesikhathi eside. Kodwa ingabe lokhu kusho ukuthi udinga ukuloba amahora namahora omsebenzi we-sweaty ukuze ubone imizamo yakho ikhokhwe? Ngelinye igama (noma amabili), cishe akunjalo.
Uma ungumqali, imizuzu engama-30 nje yomsebenzi olinganiselayo ezinsukwini ezinhlanu ngesonto kungaba yinto yonke edingekayo ukuze uzuze izinzuzo eziningi zokuzivocavoca, ngokusho kweHhovisi Lokuguqulwa Kwezifo Nokukhushulwa Kwezempilo (i-ODPHP, ingxenye yoMnyango wase-US wezeMpilo kanye nezinsizakalo zabasebenzi).
Funda ukuze ufunde kabanzi mayelana nokuthi hlobo luni lokuzivocavoca nokuthi kungakanani okwanele ukukusiza ukuba ulungele, uhlale uphilile, futhi ulahlekelwe isisindo.
Indlela Yengeza ngayo
Ukuze kube okuqondile, abantu abadala bangathola okuningi kokuzivocavoca ngokwenza okungenani imizuzu engu-150 yomsebenzi we-aerobic ngezinga elilinganiselayo ngesonto ngalinye, ngokwe-ODPHP. Uma lokhu kuzwakala sengathi ukuzibophezela okukhulu, bheka ngale ndlela: imizuzu engu-150 ingalingana namahora amabili nemizuzu engama-30, okuqhubekayo ihlehlise ihora elilodwa lokusebenzisa izinsuku ezinhlanu ngesonto.
Ucwaningo lubonisa ukuthi ngempela lunala, futhi lungase lube ngaphezu kokwanele. Cabanga ngalolu cwaningo luka-2012 olwanyatheliswa kuyi -American Journal of Physiology ebheka imiphumela yemali ehlukene yokuvivinya umzimba. Kutholakale ukuthi abantu abahlala emadodeni, amadoda angaphezu kwamandla omzimba abasebenzisa isigamu sehora ngosuku balahlekelwa isisindo esifanayo nesisindo emva kwezinyanga ezintathu njengamadoda asebenzela ihora ngosuku-noma ngabe ukusebenza kwamahora amaningi kushisa amakholori amaningi .
Futhi nakuba ukulahlekelwa isisindo kuyinto eyodwa ipharamitha yokuthuthukisa impilo nenhlalakahle, kubalulekile: Kumuntu ophethe ezungeze amakhilogremu amaningi, ukwehlisa phansi kubalulekile ekuvimbeleni izinkinga ezihlobene nokuqhathanisa ngokweqile, njengesifo sikashukela nokucindezeleka kumajoyini.
Abacwaningi basolwa ukuthi isizathu esithile sokuba amadoda asebenze isikhathi esingangxenye yehora elahlekelwa isisindo esiningi kakhulu ngoba labo abasebenza isikhathi behora bazwa ukuthi bangadla futhi baphumule emkhatsini wemisebenzi yomsebenzi.
Lokhu kungaba yinkinga ejwayelekile futhi ekhungathekisayo yokuzivocavoca okusha, okubangela ukuba bangaboni imiphumela noma bazuze isisindo ngoba bazizwa bekhululekile ukudla okungaphezu kokuvamile.
Yeka ukuthi umsebenti we-30-Minute Workout ubukeka kanjani
Abacwaningi basikisela ukuthi imizuzu engama-30 yomsebenzi olinganiselayo ingase ibe yinto ekhwabanisa abaqalayo hhayi nje ngoba ukusebenza okunjalo kufushane futhi kunamandla kakhulu, kodwa futhi ngoba ngeke bachithe ngokuphelele izitolo zomuntu.
Nazi ezinye izibonelo zomsebenzi olinganisiwe ophakanyiswa yi-ODPHP:
- Ukuhamba ngesivinini (ngesivinini esingamakhilomitha amathathu ngehora noma ngesivinini-kodwa hhayi umjaho ohamba)
- Amanzi aerobics
- Ukuhamba ngebhayisikili engaphansi kwamamayela angu-10 ngehora
- I-double tennis tennis
- Ukudansa kwe-Ballroom
- Ukulima
Khumbula ukuthi lezi yimisebenzi e-aerobic. Ukuqeda ukusebenza kwakho masonto onke, i-ODPHP iluleka ukwenza umsebenzi wokuqeqesha amandla kabili ngeviki, usebenza wonke amaqembu amakhulu ama-muscle. Ukwehlisa ukuguquguquka kubalulekile futhi, kodwa ngeke kubheke isikhathi sakho samasonto onke. Kodwa, kuyokusiza ukuba uhlale uguquguqukile futhi unciphise ingozi yokulimala.
Imithombo:
IHhovisi Lezifo Zokuvimbela Nokunciphisa Impilo, Izinkombandlela Zokusebenza Komzimba, "Isahluko 4: Abadala Abasebenzayo." Nov 30, 2017.
M. Rosenkilde, PL Auerbach, MH Reichkendler, et al. "Ukulahlekelwa Kwezimpahla Zamafutha Nendlela Yokubuyiselwa Ukubhekana Nezimo Ezihlukene Zokuzivocavoca Kwe-Aerobic-Isivivinyo Esilawulwe Ngokungahleliwe Emadodeni Asilisa Abadlulele Ngokweqile." Am J Physiol Regul Integr Comp Comp Physiol . 2012 Sep; 303 (6): R571-9.