Enye yemigomo eyinhloko yohlelo lokuzivocavoca ukuthuthukisa nokugcina impilo yokuzizwa komzimba. Abantu abaningi bahlanganyela emisebenzini ye-aerobic ukuthuthukisa isimo sabo sezempilo, ukunciphisa ingozi yesifo, ukuguqula ukubunjwa komzimba nokuthuthukisa impilo yonke emzimbeni. Kubalulekile ukukhetha imodi yokuzivocavoca esebenzisa imisipha emikhulu yomzimba ngendlela eqhubekayo, enesigqi, futhi kulula ukugcina ukuqina okuqhubekayo.
Kuyathakazelisa ukuphawula ukuthi akuzona zonke izindlela zokuzivocavoca ezifaniswayo ngokwemali yamandla ( caloric ). Kodwa-ke, izici eziningana, ngaphezu kwezindleko zamandla, kufanele zicatshangelwe uma ukhetha imodi yokusebenza.
Ukuhlukaniswa kwama-Aerobic Exercise Modalities
I-American College of Sports Medicine (i-ACSM) ihlukanisa izindlela zokuzivocavoca ze-aerobic ngemigomo ehlukahlukene yekhono lomsebenzi. Imisebenzi, I imisebenzi inikeza amandla okuqhubekayo nokusetshenziswa kwamandla okungaxhomeki ezingeni lekhono lomhlanganyeli. Lokhu kuzobandakanya imisebenzi efana nokuhamba, ukuhamba ngebhayisikili, ukugijima, nokugibela izitebhisi. Ngemisebenzi yeQembu II, isilinganiso sezindleko zamandla sizohluka kakhulu kuye ngokuthi ikhono lomuntu lisebenza kanjani. Ngamazinga ekhono aphezulu, umuntu angasebenza kanzima futhi eside, futhi ngenxa yalokho ashise amakholori amaningi. Imisebenzi kulesi sigaba izobandakanya ukudansa kwe-aerobic, ibhentshi ehamba phambili, ukuhamba ngezinyawo, ukubhukuda, kanye namanzi aerobics.
Imisebenzi yeqembu i-Group III, njengebhokballball, ezemidlalo ye-racquet, ne-volleyball ziguquguquke kakhulu ngokwezindleko zamandla ngenxa yezimfuno zokusebenza zomsebenzi. Ukuze uthole impilo yesikhathi eside yesikhumba senhliziyo, kubalulekile ukhethe imisebenzi ehlukahlukene evuselela inhliziyo, amaphaphu kanye nemisipha ngokugcwele.
Ukucatshangelwa kwemodi yokuzivocavoca
Ngaphezu kokusetshenziswa kwamandla, ezinye izici okufanele uzicabange uma ukhetha indlela yokuzivocavoca zihlanganisa isithakazelo somuntu siqu, imishini, nokutholakala kwezinsiza, izidingo zomzimba, ingozi yokulimala kanye nemigomo yokufaneleka. Ngakho-ke, ukukhetha imodi noma imodi efanele yokuzivocavoca kubalulekile ekuqhubekeni kwemali eqhubekayo. Kubalulekile ukuqaphela ukuthi izinzuzo ezengeziwe zezempilo nezempilo zizofinyelelwa njengoba inani nokuqina komzimba kukhula.
Ukuzivocavoca kokuzivocavoca: Ukukhulisa Imali Yezindleko
Indlela eyinhloko yokwandisa ukusetshenziswa kwezezimali ukushintsha ukuqina komsebenzi. Kubalulekile ukukhetha imodi yokuzivocavoca engaguqulwa noma ekhonjiswe ukuze ilayishe uhlelo lwe-cardio-yokuphefumula. Ngokwesibonelo, ukuhamba ngezinyawo kungenziwa inselelo enkulu ngokwengeza ibanga lokunyathelisa. Ukushisa ngebhayisikili kungenziwa ukwanda ngokwengeziwe ngokukhuphula ukumelana nokuhamba. Ukwengeza ukuphakama kwesinyathelo ukuphakamisa ukuphakama kokunyuka kungakhuphula izinga lokusebenza kokusebenza kwe-aerobics. Ngaphezu kwalokho, ukukhetha imodi evumela ukuthi izikhathi eziphakeme ezikhukhumezekile ezikhungethwe ngezikhathi ezincane zingase zandise ukusetshenziswa kwemali.
Izindlela zokuPhakamisa ezingaphezulu nangaphansi
Ezinye izindlela zokusebenzisa zihilela kokubili imisipha yomzimba engaphezulu nangaphansi, njengokubhukuda, ukugwedla, kanye nokuhamba nge-skiing.
Nakuba lezi zinhlobo zokuzivocavoca zibandakanya imisipha eminingi, akudingeki ukuthi ihlanganyele ubuningi bemisipha njengoba isebenza, ngakho-ke izothatha ama-khalori ambalwa ngokulingana okufanayo. Noma kunjalo, ukubhukuda kuhilela ukucindezela okukhulu emathambo namalunga, okuvumela abashayeli ukuba basebenzise isikhathi eside, ngakho-ke kungenzeka ukuthi basebenzise amandla amaningi njengokusebenza okuphakeme kakhulu. Futhi, ezinye izindlela zokuzivocavoca umzimba eziphansi nangaphansi, njenge-skiing esenzelwe, zidinga isigaba sokuthuthukiswa kwamakhono ngokufanele ngaphambi kokuqaphela ngokugcwele izinzuzo zokusebenzisa amandla.
Izindlela ezingahambisani nesisindo-ezihambisana nokulinganisa ukuphakamisa isisindo
Ukuhamba ngebhayisikili nokuhamba ngebhayisikili yizinhlobo ezimbili ezithandwa kakhulu zokuzivocavoca, kodwa ukuhamba nokugijima kuyindlela yokuzivocavoca ethandwa kakhulu esigabeni esithwala isisindo.
Ezingeni elifanayo lokuqina, abantu abaningi bayodla ama-khalori amaningi enza umsebenzi ophethe isisindo. Inzuzo eyengeziwe yokuzivocavoca umzimba igcina amathambo futhi igweme ukuphefumula kwamathambo. Kodwa-ke, ngokuhamba ngebhayisikili nokuhamba ngebhayisikili, kukhona ukuhlukunyezwa okuncane kakhulu kumisipha namalungu, izinga lokushaya kwenhliziyo ngokuvamile liphansi, ngakho-ke ukuzivivinya komzimba kungaphezulu.
Ukuhamba Ngokumelene Nokugijima
Kokubili ukuhamba nokugijima kudinga ikhono elincane kakhulu futhi kuyindlela elula yokuzivocavoca. Ukuhamba okusheshayo, okuyinto yezinto ezithandwayo kakhulu ze-aerobic e-US, kuboniswe ukukhiqiza izinzuzo zezempilo ezinhle. Kusuka esimweni sokusebenzisa imali, ukugijima kuzothatha amakholori amaningi kunokuhamba ngenxa yokunyuka komsebenzi. Kodwa-ke, intshiseko eyengeziwe yokwandisa izindleko zezamandla ngokusebenza ihlanganiswa ingozi yokulimala ezinyaweni, ezinyaweni, emadolweni nasemhlane. Abanye abantu bakhetha ukuthwala izinsimbi ezithathwe ngezandla ngethemba lokuthuthukisa ukusetshenziswa kwezimali uma behamba. Nakuba ukusetshenziswa kwezisindo ezithathwe ngesandla kukhulisa ukuqonda okubonakalayo komsebenzi, ucwaningo lwembula ukuthi le mishini eyengeziwe ayinwetshisi ukwandisa ukusetshenziswa kwemali.
Ukukhetha Imodi Yokuzivocavoca: Isinqumo Sokugcina
Nakuba imiphumela yocwaningo ibonisa ukuthi ukuzivocavoca okukhiqiza isisindo somzimba, ngokuzikhethela okukhethiwe, kuzokwenza ukuthi imali eningi kakhulu isetshenziselwe amandla, okunye okucatshangelwe kuye kwaxoxwa ngokukhetha indlela yokuzivocavoca. Ngenxa yobuningi bezinto zokuzivocavoca aerobic okwamanje etholakalayo, abathanda kakhulu abasebenzisa umzimba manje bakhetha ukuhamba ngezitimela ezihlukahlukene zokuzivocavoca, okuhlanganisa ukuzijabulisa okuphezulu kokuzivocavoca ngeengozi yokunciphisa umzimba.
> Iphrintiwe ngemvume ye-American College of Sports Medicine, "Imali Yezindleko Ngezimo Ezihlukahlukene Zokuzivocavoca," ngoJuni 2002, www.acsm.org.