Ingabe ukuphakamisa isisindo kungakugcina uncane futhi unempilo?
Ukuphakama kwesisindo kungase kube umthombo wakamuva wobusha kubantu abagijimayo. Izinzuzo zokusebenza kwamandla ziningi, kepha ukuqala emva kweminyaka engu-50 kubonisa izinselelo ezimbalwa. Nazi amathiphu namasu okuthola ukuqeqeshwa kwesisindo ngemuva kweminyaka engu-50.
I-American College of Sports Medicine (i-ACSM) manje inezinhlahlandlela zempilo eziqondene nokuqeqeshwa kwesisindo kubantu abangaphezu kuka-50.
Iseluleko: yenza izivivinyo ezinjalo izikhathi ezimbili kuya kwezi-3 ngeviki ukuze ulungise wonke amaqembu amakhulu ama-muscle - izingalo, imilenze, amahlombe, kanye ne-trunk. Umgomo ukuphakamisa isisindo esinzima ngokwanele ukufezekisa ukuphindaphinda kuka-10 kuya ku-15 ngeseshini ngaphambi kokuba imisipha ikhule.
Kungani Kuphakamisa Izisindo?
Abantu abaningi asebekhulile bayazi ukuthi badinga ukuzivocavoca okuvamile, njengokuhamba, ukubhukuda, noma ukugijima, ukuqinisa inhliziyo yabo namaphaphu kanye nemizimba yabo, kodwa abaningi baqeda ukuqeqeshwa kwesisindo (futhi kuthiwa ukuqeqeshwa ukuqina ) njengomsebenzi kakhulu intsha noma ingenalutho. Kodwa-ke, yiloluhlobo olulodwa lokuzivocavoca olukwazi ukuhamba kancane, ngisho nokubuyela emuva, ukuncipha kwesisindo somzimba, isisindo samathambo namandla, okuye kwakubhekwa njengokungenakugwemeka kokuguga. Ngokungafani ne-aerobic, noma ukukhuthazela, imisebenzi, eyathuthukisa ukuqina komzimba futhi idinga ukuhamba amaqembu amakhulu amahlumela izikhathi eziningana ngokumelene negodi, izisindo zihlinzekela kakhulu ukuthi imisipha ithola amandla ngokunyakaza okumbalwa nje.
Ukuphikiswa kuvame ukuhlinzekwa yizinsimbi noma imishini yamahhala, kepha abantu ngabanye bangaba namandla ngokuzivocavoca emanzini.
Usizi ngokungahambi kahle
Akufanele uzwe ubuhlungu ngenkathi uphakamisa izisindo, kodwa kungokwemvelo ukuzizwa unesizungu ngosuku olulandelayo. Ochwepheshe bakholelwa ukuthi njengoba imisipha iphikisana nokumelana nesisindo, ezinye zezicubu zazo ziyehla; njengoba imisipha ipholisa, kancane kancane ikhuphuka ngamandla namandla.
Nakuba imisipha kufanele isetshenziswe kuze kube yilapho iyakhathala, ukuqonda okuvamile kuyodala lapho sekuyisikhathi sokuyeka. Uma uzwa ubuhlungu obuhlangene noma obunamazinyo, noma ubeka ubunzima obuningi kunoma iyiphi ingxenye yomzimba, cishe uyahamba futhi ungazilimaza. Ngenxa yokuthi ukulimala, ukulimala, nokulimala kwamathambo kungathatha amasonto noma ngisho nezinyanga ukuphulukisa, ukuvimbela ukulimala kufanele kube okubalulekile.
Nakuba abantu abaningi asebekhulile abangasebenzi kodwa befuna ukuhamba bayacabanga ukuthi izicathulo zokuhamba ziyi-investor ehlakaniphile kuneziqephu zezinsimbi, okuphambene nalokho kungase kube yiqiniso, kusho ochwepheshe bezempilo. Abantu abahlala behlala isikhathi eside basengozini enkulu yokuwa ngenxa yokuthi ithoni yabo isuke ibuthakathaka, ukuguquguquka kuvame ukulinganiselwe, futhi ibhalansi ingase ibe yingozi. Ukunciphisa ubungozi bokuwa nokulimala, abantu abangaphezu kuka-60 abangakaze baqale ukusebenza kufanele baqale ngokuqinisa imilenze yabo, izingalo, kanye nemisipha yama-3-4 ngamaviki okuqeqesha ngesisindo izikhathi 2-3 ngesonto ngaphambi kokuhamba amabanga amade noma ukuhlanganyela kwezinye izinto zokuzivocavoca.
Kufanele Uphakame Kakhulu Kangakanani Izisindo?
Ngenxa yokuthi umsebenzi we-aerobic nokuqeqeshwa kwamandla kubaluleke kakhulu empilweni, i-ACSM incoma ukuthi abadala abakwaziyo ukwenza kokubili njalo; Imaminithi engu-20 kuya kwengu-60 yomsebenzi we-aerobic yeluleka izinsuku ezintathu kuya kwezinhlanu ngesonto futhi ukuqeqeshwa kwesisindo kufanele kwenziwe imizuzu engu-20 ukuya kwangu-30 izikhathi ezimbili kuya kwezi-3 ngesonto.
Imikhombandlela iphinde ikhombise ukuthi abantu benze imisebenzi elula - okwandisa uhla lokuhamba, noma inani lokunyakaza, lwamalungu - okungenani izikhathi ezimbili kuya kwezi-3 ngesonto.
Ingabe Ukuphakamisa Izisindo Kungaphinde Kugugu?
Ngokuvamile, njengoba abantu bekhula, imisipha yabo iyancipha ngesibalo nangesayizi (i-atrophy) futhi ingazweli imiyalezo evela ohlelweni lwezinzwa eziphakathi. Lokhu kunomthelela ekunciphiseni kwamandla, ukulinganisela, nokuxhumanisa. Nakuba kungekho mbuzo ukuthi abantu bahlangabezana okungenani okunye kwalokhu kunqotshwa cishe eminyakeni engama-40 ubudala, isilinganiso esenzeka kuzo kuxhomeke ezintweni eziningana, kuhlanganise nezakhi zofuzo, ukudla, ukubhema nokusetshenziswa kotshwala, futhi - okubaluleke kakhulu - izinga lomsebenzi womzimba .
Ngempela, uphenyo lwakamuva lubonise ukuthi ukungasebenzi kungabangela iningi leminyaka elihlobene nokulahleka kwemisipha. Ngenhlanhla, ukuvivinya umzimba kungadlulisa okuningi kwalokhu kunciphisa ngokwandisa ubukhulu bezintambo zomzimba ze- shrunken.
Kuyaziwa nangokuthi ukuqeqeshwa kwesisindo kungandisa ukwanda kwethambo, okunciphisa ingozi yokuhlaselwa kwe-osteoporosis kanye nokwahlukana. Ukuqeqeshwa kwamandla kunesisindo esiningi emasendeni ngokwakha isisipha; lokhu kuvuselela amathambo ukuqinisa nokukhula ukuthwala umthwalo onzima emisipha. Uma sekufeziwe, inzuzo eningi ingagcinwa ngemisebenzi yokukhuthazela okubekezela isisindo njengokuhamba okusheshayo, ukugibela izitebhisi, kanye nokuzikhandla kwe-aerobics. Ukuvivinya umzimba kungasiza abantu asebekhulile baphile ngokuzimela ngokubanika amandla abawadingayo ukwenza imisebenzi yansuku zonke. Kukhona ngisho nobufakazi bokuthi ukuvivinya umzimba kungasiza abantu ukuba balele kangcono futhi bangathuthukisa isimo sengqondo somuntu ocindezelekile ngokulinganisela. Futhi ngenxa yokuthi ukuqeqeshwa kwamandla okufanele akusebenzi ukucindezeleka ngokuqondile kumalungu, kuhle kakhulu kubantu abane-arthritis; Ngempela, i-rheumatologists ivame ukusikhuthaza. Yize kungenakuguqula izinguquko ze-arthritic, ukuphakamisa izisindo kusiza ukunciphisa izimpawu ngokuqinisa imisipha, izintambo, kanye nemigqa ezungeze amalunga.