Izinkombandlela zabadala abadala nabangaphezu kweminyaka engu-50 abanemihelo engapheli
Yini ukuhlanganiswa okufanele kwemisebenzi yokuzivocavoca ukuze uhlale uphelele futhi unciphise izingozi zempilo kuneminyaka engama-65? I-American College of Sports Medicine kanye ne-American Heart Association inezinkomba kubantu abadala abaneminyaka engaphezu kwengu-65, kanti kulabo abaneminyaka yobudala engama-50 kuya ku-64 abanesimo esingapheli, njenge-arthritis.
Khetha Ukuzivocavoca Okumangalisayo Okumangalisayo noma Okumangalisayo
Phakamisa isilinganiso senhliziyo yakho okungenani imizuzu engu-10 ngesikhathi.
Imihlahlandlela ibonisa ukuthi ungayenza kanjani ngokusebenza ngokunamandla noma ngokuzikhandla kwemisebenzi yemvelo. Khetha imisebenzi oyithandayo-ukudansa, ukuhamba okuhamba phambili , ukuhamba ngebhayisikili noma ukubhukuda. Kuyajabulisa futhi ukujabulela imisebenzi ehlukahlukene kulo lonke isonto.
Ukuzivocavoca okulinganiselwe kwe-Aerobic Amaminithi angu-30 ngosuku, izinsuku ezinhlanu ngesonto
- Ngabe isikhathi eside kangakanani : Isikhathi esincane sokuzivocavoca okunamandla okunamandla kungamaminithi angu-30 ngosuku. Kodwa ungakwazi ukuphula lokho ekusebenzeni okufishane okungenani imizuzu engu-10 ngesikhathi. Qaphela ukuthi lokhu kuncane. Cishe uzothola izinzuzo ezengeziwe zezempilo ngokuphindaphindiwe leso sibalo sokuzivocavoca, ngokusho koMnyango WezeMpilo WezeMpilo waseMelika.
- Kakhulu kangakanani : Okungenani izinsuku ezinhlanu ngesonto
- Kuyini Ukuzivocavoca Okumaphakathi Kwama-Aerobic ? Unamandla okulinganisela lapho izinga lakho lokuphefumula nenhliziyo landa ngokuphawulekayo. Ungakwazi ukuqhuba ingxoxo egcwele, kodwa uzoba nokuphefumula okunzima futhi kungenzeka ukuthuthumela. Ngesilinganiso se-10-point, nge-zero sibe isimo sokuphumula, ukulinganisela kungaba ngu-5 noma 6.
- Izinhlobo zokuzivocavoca : Ukuhamba okusheshayo, ukugijima okulula, ukuhamba ngezinyawo, umqeqeshi we-elliptical , ukuhamba ngebhayisikili, ukubhukuda, ukudansa.
- Okungabala : Awukho endaweni elinganiselayo yokuhamba ngokuhamba kalula lapho ungase ufake khona izinyathelo kwi-pedometer yakho kodwa ungaphefumuli. Udinga ukwandisa isivinini sakho sokuhamba noma uhambe ngezinyathelo ezikhuphuka noma phezulu ukuze ukhulise izinga lakho lenhliziyo endaweni elinganisiwe.
- Indlela Yokuqala Ukuhamba : Uma ungahambisani nokuzivocavoca, bheka ukuthi ungaqala kanjani futhi wakhe isikhathi sakho sokuhamba ukuze ukwazi ukujabulela imizuzu engu-30 ngesikhathi.
- Uhlelo Lokusebenza Lokuhamba Ngamasonto onke : Sebenzisa le plan yokuzivocavoca ukushintsha ukuqina kokusebenza kwakho kokuhamba.
Noma, Umsebenzi We-Aerobic Onamandla Amaminithi angu-20 ngezinsuku ezintathu Ngesonto ngalinye
- Kude kangakanani : imizuzu engu-20
- Kakhulu kangakanani : Okungenani izinsuku ezintathu ngesonto
- Kuyini Ukuzwa Ukuzivocavoca Okuphawulekayo Kwe-Aerobic? Ngomfutho omkhulu, uphefumula ngokushesha futhi awukwazi ukuqhuba kalula ingxoxo egcwele, imisho emifushane nje. Ukushaya kwenhliziyo yakho kukhuliswa futhi cishe uzophuza isithukuthezi. Ngesilinganiso kusuka ku-1 kuya ku-10, ukuvivinya umzimba okunamandla kungaba ngu-7 noma 8.
- Uhlobo Lokuzivocavoca Okumangalisayo Kwe-Aerobic : Ngamazinga ahlukene okuqina emphakathini asebekhulile, abanye bayothola ukuzikhandla okukhulu ngokuhamba okusheshayo. Abanye bazodinga ukugijima noma ibhayisikili ukuze bakhulise ukuzikhandla kwabo ezingeni eliphezulu.
Engeza Amandla Ukuqeqesha Izinsuku ezimbili kuya kwezintathu ngesonto
Ukuqeqeshwa kwamandla okubambisana kubaluleke kakhulu kubantu abadala ukuvimbela ukulahlekelwa kwesisindo samathambo kanye nethambo, nokukwazi ukuhamba nokusebenza kangcono.
- Kuningi kangakanani : Ukuqeqeshwa kwamandla okuqeqesha amandla ayisishiyagalolunye kuya kwangu-10, okuphindaphindiwe kwabayisishiyagalolunye kuya kweyishumi nanye.
- Kakhulu kangakanani : Izinsuku ezimbili kuya kwezintathu ngesonto ngalinye
- Yini Enamandla Ukuqeqesha Ukuzivocavoca ? Ukuphakamisa, ukuxosha nokudonsa umzimba kuzokuqinisa amandla omzimba nokukhuthazela. Ungasebenzisa imishini yokuzivocavoca egumbini lokuzivocavoca, ama-resistance bands, noma izisindo zamahhala ezinjengama-dumbbells, ama-barbells, amabhola emithi. kanye ne-kettlebells. Ngaphezu kwalokho, uma ungumgadi wegadi, ungabala ukumba, ukuphakamisa, nokuphatha njengamandla okuzivocavoca.
- Umhlahlandlela Wokuqeqesha Amandla : Funda okusemqoka kokuqeqeshwa kwamandla nokuthi ungaqala kanjani.
Engeza ukuzivocavoca kwe-Balance Uma Usengozini Yokuwa
Ukuhlanganyela kunoma yikuphi ukuvivinya umzimba kungasiza ukunciphisa ingozi yokuwa. Ukwengeza ibhalansi ukuvota kathathu ngesonto kunganciphisa amathuba okuwa phansi.
Imihlahlandlela ye-HHS iphakamisa ukuqeqeshwa kwe-balance ngokuzivocavoca njengokuhamba emuva, ukuhamba eceleni, ukuhamba kwesithende, ukuhamba ngezinyawo, nokuma endaweni ehlezi. Ungangezela lokhu kubhalisela kuya ekuhambeni kwakho kwansuku zonke ukuze ujabulele kokubili imisebenzi. I-Tai chi ne-yoga kungasiza futhi ukuthuthukisa ibhalansi.
Engeza ukuvumelana nezimo zokuzivocavoca ezifana nokuchofoza
Thatha amaminithi angu-10 ngaphezulu ngosuku olulodwa lokuvivinya umzimba ukuze welula amaqembu akho amakhulu we-muscle ne-tendon . Thatha imizuzwana engu-10 kuya kwangu-30 ngalunye, bese uphinda njalo welula izikhathi ezintathu kuya kwezine. Ukuvumelana nezimo kuzokusiza emisebenzini yakho yansuku zonke.
Izinkombandlela Ziziqhathanisa Kanjani Nabanye?
Imikhombandlela ye-ACSM / AHA ihlukahluka kuMnyango wezeMpilo waseMelika kanye nezinsizakalo zabasebenzi base-2011 ngendlela encane kuphela. Imihlahlandlela ye-HHS imemeza imizuzu engu-150 yomsebenzi womzimba olinganiselayo ngesonto, futhi uthi ukusakaza kuwo wonke amasonto. Lokho kungumthamo ofanayo wokuzivocavoca, kodwa nge-leeway eyengeziwe ukuthi isabelwe kanjani phakathi nesonto. Izinhlangano zithi ziyavumelana neziqondiso ze-HHS.
Yenza ngokwezifiso uhlelo lomsebenzi
Abantu abadala asebekhulile bangakwazi ukuqala ngokwabo, kodwa bangase bafune ukusebenza nomhlinzeki wezempilo noma umqeqeshi ukuba bahlele uhlelo lokuqeqeshwa oluphephile nolulungile. Uma unesifo esingapheli, sebenze nodokotela wakho noma omunye ochwepheshe bezezempilo ukuze uthuthukise uhlelo lomsebenzi olucabangela noma yiziphi izimo zakho zezempilo, izingozi, nezidingo zokwelashwa. Uzothola okuningi ekusebenzeni ongakwenza ngokuphepha.
Okungcono Kakhulu-Kodwa Ukuqala kungcono
Awudingi ukuma uma nje wenza isimiso esincane sokuzivocavoca esibhalwe ohlwini. Ukusebenza okuvame kakhulu nokude isikhathi kungaphinde kunciphise izingozi zezempilo futhi kusize ukuvimbela ukuzuza kwesisindo .
Kodwa-ke, abanye abadala asebekhulile bangase babe nokulinganiselwa futhi bangakwazi ukuhlangabezana nokulingana. Noma yiliphi inani lokuzivocavoca lingcono kunanoma yikuphi, ngakho-ke ukuqalisa kuyisihluthulelo. Udinga ukugwema ukungasebenzi. Qalisa nganoma yiliphi izinga lomsebenzi.
> Imithombo:
> ACSM, i-AHA Ukusekela ama-Federal Physical Activity Guidelines. I-American College of Sports Medicine. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-aha-support-federal-physical-activity-guidelines.
> Nelson ME, Rejeski WJ, Blair SN, et. al. Umsebenzi womzimba kanye Nempilo Yomphakathi Kubantu Abadala: Incomo Evela ku-American College of Sports Medicine kanye ne-American Heart Association . Ukujikeleza . 2007; 116 (9): 1094-1105. i-doi: 10.1161 / i-circulationaha.107.185650.
> ImiSebenzi YemiSebenzi Yomzimba YabaMelika, Isahluko 5: Abadala Abadala Abadala. I-HHS Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo. https://health.gov/paguidelines/guidelines/chapter5.aspx.