Usizo! Ngingaphezu kuka-40 futhi Angikwazi Ukulahlekelwa Isisindo!

Futhi konke kuse esiswini

Lapho usencane, cishe awuchithi isikhathi esiningi ucabanga ngokulungiselela umzimba wakho ngekusasa. Uma useneminyaka yakho yeshumi nambili, umzimba wakho usebenza kahle, awukwazi ukuwuqaphela.

Lokhu kungukuthi usesimweni sakho se-peak nesikhathi esiphelele sokuqala ukuzivocavoca. Sika eminyakeni engama-20 kamuva futhi, uma ungazange uqale ukuzivocavoca, mhlawumbe ufisa ukuthi unayo kusukela kukhona into esiqala ukuyizwa eminyakeni engama-40: Ukuzuza kwesisindo .

Akuyona inzuzo yesisindo esiphuthumayo, kodwa ngokuqinisekile uzizwa ngaleyo ndlela. Njengokungathi uvuka ngelinye ilanga futhi kukhona amakhilogremu angu-10 noma angu-15 avele avele ngokuzumayo. Nakuba kungase kuzwe ngokuzumayo, empeleni kuyinkqubo encane.

Yini ongase uyibone futhi ukuthi ubuningi besisindo sibonakala buhlala eduze nesisu sakho .

Lokhu fat engavamile nje kubonakala sengathi ivela ngaphandle kokuxwayisa, kubonakala sengathi ivikeleke ngokuphelele kokubili kokudla nokuzivocavoca.

Kwenzekani Njengoba Sigula

Kwenzekani emzimbeni wethu emva kweminyaka engu-40 kuyi-trifecta yenzuzo yesisindo: Ama-hormone ethu ashintsha, ukugaya umzimba kwethu kuqala ukunciphisa futhi, uma singaphakamisi izisindo, siqala ukulahlekelwa umsizi omncane njalo ngonyaka.

Le misipha ingasisiza ukuba sivikele ekutheni sisindiswe ngoba kusebenza ngokuphawulekayo. Uma silahlekelwa leyo misipha, izidakamizwa zethu ziwisa ngisho nakakhulu.

Uma usuvele uthola izakhi zofuzo kalula, lokho kungase kube esinye isiteleka ngokumelene nawe.

Futhi ingxenye eyimbi kakhulu? Ngisho noma ngabe empeleni ungatholi isisindo, ungase uzuze amasentimitha ozungeze okhalweni.

Lokhu kunenzuzo yesisindo kungakhungathekisa kakhulu, kulula ukukhathazeka ngokulahlekelwa yikho, ukulamba ngokweqile noma ukuzivocavoca kakhulu noma mhlawumbe ubheke inqubo yokuhlinzwa yasePlastiki yakamuva.

Kodwa, ingabe lokho kuyadingeka ngempela?

Akukhona yini into esingayenza ngokuthola isisindo emva kuka-40? Kukhona futhi kuqala ngokuqonda nje okwenzekayo nomzimba wakho. Asikwazi ukulawula konke mayelana nemizimba yethu, kodwa uma siyazi ukuthi kwenzekani, kulula ukuthola ukwamukelwa kokwenziwe okwenzekayo.

Okwenza Sithole Isisindo Ngemuva kweminyaka engu-40

Umbuzo omkhulu, kungani siqala ukuthola isisindo emva kuka-40? Kunezizathu eziningi, ezinye zezinto eziphilayo, ezinye zazo inkambo yemvelo nezinye izinto ezibangelwa indlela yokuphila.

Amandla amane abaluleke kakhulu ekuzuzeni isisindo afaka:

1. Amakhomoni : Enye yezimbangi eziyinhloko zokuthola isisindo, yiqiniso, ama-hormone ethu, aqala ukushintsha cishe phakathi no-30s no-40s. Lolu shintsho kuma-hormone, i-estrogen engaphansi kwabesifazane kanye ne-testosterone encane yamadoda, ibangela amafutha emzimbeni wethu ukuba adlulisele emzimbeni emzimbeni ngenkathi eshiya ezinye izindawo zomzimba ongazinakekeli kakhulu. Yisizathu esisodwa ukuthi ungathola i-fluffier encane phakathi nendawo kanti ezinye izingxenye zakho empeleni zincane.
2. I-Heredity : Ososayensi bathole izakhi zofuzo ezicacisa ukuthi zingaki amangqamuzana amafutha esinakho nokuthi zigcinwe kuphi. Lokhu kuyinto esingeke sishintshe ngempela, futhi uma ubheka abazali bakho nezihlobo, uzobona lezo zindawo lapho umndeni wakho ungase ugcine ukugcina amanoni amaningi.

1. I-Metabolism Engezansi : Kunezinto ezimbalwa ezenzeka emzimbeni wakho emva kweminyaka engama-40. Okokuqala, izinga lakho lokumisa umzimba (BMR) liyancipha futhi, okwesibini, usebenzise amandla amancane (TEE) ngesikhathi sokuzivocavoca. Abanye ochwepheshe basikisela ukuthi imetabolism ingancipha ngamaphesenti angu-5 njalo eminyakeni eyishumi emva kokungu-40, okusho ukuthi udinga cishe amakhilogremu angama-60-100 njalo eminyakeni eyishumi. Uma uhlala ngaphezulu, udle ngaphezulu, usebenzise kancane futhi ubhekane nokucindezeleka okudlule kulowo nyaka weshumi, mhlawumbe udinga ngisho namakhalori ambalwa kunaleyo. Engeza lokho ukuthi ushisa amakholori ambalwa ngesikhathi sokuzivocavoca futhi uthola i-equation yokuthola isisindo.

1. Ukulahleka kwemisipha : Njengesimiso sethu se-metabolisms, siqala futhi ukulahlekelwa imisipha lapho sishaya ama-40s, sibhekene nokuncipha okuqhubekayo eminyakeni eyishumi nanhlanu. Ingxenye yalokhu, ososayensi bakholelwa ukuthi, ukuthi izingxenye zezimoto ezenza imisipha yethu yehla njengoba sineminyaka yobudala nokuthi lezo ziyunithi zezimoto azihlale zivutha ngokufanayo njalo. Kodwa-ke, ukuthatha okubalulekile lapha yilokhu: Into enkulu kunazo zonke ekulahlekelweni kwemisipha kungukuntuleka kokusebenza ngokomzimba, okwenza umzimba ube yingxenye ebalulekile uma kuziwa ekuvimbeleni ukulahleka kwemisipha.

Uma ufuna ukuthola into yangempela, faka imininingwane yakho ku-calculator ngezansi ukuze ufunde ukuthi zingaki ama-khalori owadinga ngempela iminyaka yakho yobudala kanye nomsebenzi wakho.

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Yiqiniso, ukuthi ngayinye yalezi zinzuzo ekuzuzeni isisindo akuyona into esingayilinganisela noma, ngokuvamile, ukulawula. Lokho esingakwenzayo kuthatha lolu lwazi futhi silisebenzise ukuze kuzuze, sisebenze nemizimba yethu kunokuba silwe nabo.

Kuthiwani Uma Ngisanda Kuzivocavoca? Ngingayeka Kanjani Ukuthola Isisindo?

Uma uye wakwazi ukugcina isisindo sakho silingana phakathi neminyaka ngokuzivocavoca, kungaba ukuvusa kabi lapho ungena kuma-40s no-50s. Akukhona kakhulu ukuthi uthola isisindo, kungcono ukuthi isisindo sakho sishintshe ezindaweni ezahlukene. Ngokungazelelwe, amabhulukwe owembethe iminyaka nje awuhambisani kahle futhi ungase uzibuze: Ngenzani engalungile?

Uma uzivocavoca futhi udla kahle, awukwenzi lutho olubi, kungukuthi lezo zinguquko ezihlobene nobudala zenzeka. Futhi, cabanga ngakho ... uma usuvele uzivocavoca ukuze ugcine isisindo esinempilo, usesikhundleni esingcono kakhulu kunomuntu oshaya 40 ngenkinga yesisindo.

Ngisho nalokho, ukuphila ngendlela enempilo akusivikeli ngokuphelele ekushintsheni kwesisindo esithinta ubudala. Kwezinye izici, akunakugwema ukuthi imizimba yethu izoshintsha njengoba sinyakala futhi samukela lokho kuyindlela eyodwa yokwenza inqubo ibe yinkinga encane kakhulu.

Enye ucwaningo olwanyatheliswa kuyi -International Journal of Obesity , abacwaningi balandela abagijimi abangaphezu kuka-12 000 futhi bathola ukuthi: "Ukuthola isisindo esithinta ubudala kuyenzeka ngisho naphakathi kwabantu abakhuthele kakhulu lapho ukuzivocavoca kuqhubeka." Yiqiniso, lolu cwaningo alufaki abantu abaphakamisa izisindo, okungaba nomthelela ekulahlekeni kwesisindo .

Umbuzo uwukuthi: Uma usuvele usebenza nsuku zonke, ingabe kukhona ongakwenza ukuze ushise amakholori amaningi?

Kungenzeka, kepha lokhu kulandela isixwayiso: Singadinga ukuzivocavoca okwengeziwe ukuze sithwale isisindo njengoba sikhula, kodwa imizimba yethu ivame ukubekezelela ukuzivocavoca okuncane kakhulu njengoba sikhula.

Ngama-40s nama-50s, iningi lethu libhekene nokulimala okungapheli, ukucindezeleka , ukukhathala, imisebenzi ematasa nokuphila komndeni futhi, mhlawumbe, isikhathi esingaphansi namandla ngaphezu kokuzivocavoca.

Ukwazi ukuthi, uma ufuna ngempela ukwandisa ukuzivocavoca kwakho / noma ukuqina, kunezinketho ezithile zokwehlisa ikhalori-ukushisa.

Izeluleko ezingaphezu kuka-40 zokulahlekelwa kwesisindo sokuzivocavoca

Njengoba kushiwo ngaphambili, ukuzivocavoca yingxenye ebalulekile yokulahlekelwa isisindo. Kodwa, uma usuvele usebenza kanzima, akusilo umqondo omuhle ukwengeza ngisho nangokwengeziwe.

Usadingeka unakekele umzimba wakho futhi unike konke okudingeka ukuthi ugcwalise futhi uvuselele. Ukuzivocavoca wodwa ngeke kwenze inkinga ihambe. Ngalokho engqondweni, kunezinto ezithile ongayenza ukuze ulahle ikhalori yakho-ukusha kancane, kuhlanganise:

• Zama Ukuqeqesha Okuphambene Nesikhala Esiphezulu- Ukutadisha , ukuqeqeshwa kwesikhashana noma ukusebenza kwesimo se-metabolic ukulungiswa ukushisa amakholori amaningi bese kukucindezela.
• Zama Ukuqeqeshwa Kwesijikelezo - Ukuxuba i-cardio namandla ndawonye kugcina izinga lakho lenhliziyo liphakeme, kukusiza ukwakha ukukhuthazela namandla ngenkathi ushisa amakholori amaningi.
• Engeza isikhathi esiningi ekusebenzeni kwakho - Isibonelo, uma uvame ukuqhuba ihora, faka amaminithi angu-10 kuya koku-1 kuya kokubili kokusebenza ngesonto ngalinye.
• Engeza imvamisa eyengeziwe - Uma ukwazi, wengeze usuku lokuzivocavoca noma ungacabangela no- 2-a-izinsuku kanye nesikhashana ukuphambanisa ikhalori yakho isonto elilodwa - Ukwenza i-cardio kabili noma umsebenzi we-cardio ekuseni nangamandla kamuva ngalolosuku.
• Yiba nomthelela ngokwengeziwe - Ngezinye izikhathi, ukufaka nje ukuhamba ngezinyawo ezimbalwa ngosuku kungakusiza ukuphatha amakholori wakho ngaphandle kokuhamba ngokweqile ngokuzivocavoca. Zama ukusebenzisa i- pedometer noma i-tracker ukubona ukuthi zingaki izinyathelo ongazithola ngosuku ngalunye.
• Shintsha ukudla kwakho - Uyazi i-drill uma kuziwa ekudleni okunempilo, akunjalo? Sika ushukela kanye nama-carbs asetshenzisiwe. Yidla imifino eminingi kanye ne-fiber futhi uchithe utshwala. Ngezinye izikhathi ukukhwabanisa okuncane lapha futhi lapho, ngaphandle kokulamba, kungakusiza ukukhipha amakholori ambalwa ngesonto ngalinye.
• Hamba umqeqeshi - Uma uzame konke, mhlawumbe yisikhathi sokubona isazi futhi uthole iseluleko esithile saleso simo sakho.
• Bheka udokotela wakho - Uma uzibulala futhi ungaboni nanoma yiziphi izinguquko, bheka udokotela wakho uphinde uhlole. Xoxa ngezizathu ezenzekayo zokuthola isisindo sakho noma ipulazi bese ubona ukuthi zikhona ezinye izixazululo lapho. Ingabe enye yemithi yakho inegalelo? Mhlawumbe ungazama okuthile okuhlukile.

Noma ngabe yiziphi izinguquko ozenzayo, ungapheli. Lalela umzimba wakho bese uphindela emuva uma uqala ukuzizwa noma yiziphi izimpawu zokunakekelwa ngokweqile . Kungcono ngaso sonke isikhathi ukwengeza kancane kancane futhi / noma ukuzivocavoca esimisweni sakho imizuzu embalwa ngesikhathi.

Ukulahlekelwa kwesisindo se-New or Yo-Yo Exerciser

Ngakho-ke, kuthiwani uma ungayisebenzisi nhlobo? Noma mhlawumbe ungumqeqeshi we-yo-yo oya kuma-40s noma ama-50s wakho futhi uzama ukulwa nokuzuza kwesisindo esithinta ubudala? Ungangena kanjani ohlelweni olungaguquki lokuphatha isisindo sakho?

Uma ungenalo ukuzivocavoca okuqhubekayo, ungase ulingeke ukwenza inqwaba yokusebenza kobuqili ukubhekana nokuzuza kwesisindo.

Zama ukunganiki kuleso silingo ngoba, kulula, ukuzilimaza ngokwakho. Esinye isizathu sokugwema konke noma okungahambi lutho ukuthi lokho kungase kungakunikeli lokho okufunayo.

Iqiniso liwukuthi, ukuzivocavoca akusebenzi njalo ngendlela efanayo emzimbeni oneminyaka engu-40 ubudala njengoba kwenza umzimba omncane.

Cabanga emuva lapho usencane. Kungenzeka ukuthi kwakukhona isikhathi lapho ungadla khona noma yini oyifunayo noma, uma uthola isisindo, konke okwakudingeka ukwenze kwakubukele ukudla kwakho noma wenze ukuzivocavoca okuncane futhi ungayilahleka kalula.

Ukusheshisa kakhulu manje kanye neqiniso lakho cishe kuhluke kakhulu. I-American College of Sports Medicine ithe kahle kakhulu ekuhlokweni kwayo, "Ukuzivocavoca nokuguga kwesisindo esihlobene nobudala,"

"Ukuzivocavoca umzimba njalo kungasiza ekunciphiseni ukuzuzwa kwesisindo seminyaka yobudala noma ukunciphisa ingozi yokuthola isisindo esikhulu, kunokuba empeleni kukhuthazwe ukulahleka kwesisindo."

Kusho ukuthini lokho kuwe? Ukuthi inqubo yokulahlekelwa isisindo ibe nzima nakakhulu njengoba ukhula ... lokho kuyiqiniso futhi ukwamukela kusho ukuthi ungayeka ukujezisa ngokwakho noma uzizwa unamahloni ngomzimba wakho. Esikhundleni sokugxila ezintweni ezimbi, gxila ezintweni ongazilawula: Ukusebenza kwakho, amazinga omsebenzi, ukudla, ukucindezeleka, ukuphathwa kokulala futhi, okubaluleke kakhulu, isimo sakho sengqondo.

Ingabe Isikhathi Sokushintsha Injongo Yakho?

Uma ubhekene nokunye kokuzuzwa kwesisindo esihlobene nobudala, kulula ukwenza ukwesaba futhi uqale ukucabangela, ukukhawulela futhi, mhlawumbe, ukuzivocavoca njengokwesiphukuphuku ukususa.

Mhlawumbe lokho kusebenza kwabanye abantu, kodwa awukwazi ukuhlala ngaleyo ndlela kuze kube phakade futhi ukuphila akuyona injabulo enkulu uma ukhathazekile nge-bite eyodwa noma ngomzuzu owodwa wokusebenza kwakho.

Sinezikhethelo endleleni esibhekana ngayo nokuzuza kwesisindo esihlobene nobudala, noma ngabe asizizwa ngaleyo ndlela. Siphinde sikhethe ukuyeka ngokuphelele ukulahlekelwa kwesisindo futhi sigxile kokuthile okuhluke ngokuphelele.

Lokhu akusho ukuyeka yonke into enempilo ukuhlala ekhaya kuma-sweatpants akho edla i-Oreos nokukhipha i-TV yansuku zonke. Kusho ukuyeka ukulungiswa esikalini bese ugxile ezintweni ezibaluleke kakhulu - Indlela ozizwa ngayo nokuthi usebenza kanjani.

Ngalokho engqondweni, cabanga ngalokhu: Umgomo wakho akudingeki ukuba ulahlekelwe isisindo . Kungenzeka ukuthi iningi lethu lingekho, lo mbono wokungasebenzi ukulahlekelwa isisindo njalo ngosuku olulodwa, kodwa ukuthatha isisindo sakho ku-equation kuvula umnyango wezinketho eziningi kakhulu. Ngaphandle kokulahlekelwa isisindo njengomgomo wakho oyinhloko, yini ongayithola?

Cabanga ngalokhu njengoba uhlola zonke izinketho zakho, kufaka phakathi:

• Inketho 1 : Ufuna ngempela ukulahlekelwa isisindo esithinta iminyaka yobudala - Uma ufuna ngempela ukuhamba ngesisindo, uzodingeka usebenze kuso futhi kuzodingeka usebenze kanzima kunokwenza ngaphambilini, ukwenza imizuzu engama-350 yokuvivinya umzimba ngesonto ngalinye. Kumele sisebenzise njalo futhi ngokukhululekile ukukhokhela inzuzo evamile yesisindo ehambisana nokuguga. Kunezinto ezithile ezibalulekile okufanele uzicabangele uma uya kulo mzila:
  • Umsebenzi omningi ngeke ulethe izinguquko ozifunayo futhi kuhlale kunethuba lokulimala, ukushisa nokuqhathanisa, ukungasho ukukhungatheka.
  • Uma ungenalo kakade ukuzivocavoca, kuzodingeka uqale ekuqaleni futhi usebenze ngendlela yakho kuze kufike ekuzivocavoca kakhudlwana ngokuhamba kwesikhathi. Umzimba wakho udinga okungenani amasonto ambalwa okuqeqeshwa kwe-cardio nokuqina kwamandla ukwakha isisekelo sokusebenza okukhudlwana, okunamandla kakhulu. Ukuzivocavoca okuningi okudingayo kuyinto eyodwa, kodwa izinhlelo ezingezansi zingakusiza ukuba uqale:
    • Uhlelo lwezinsuku ezingu-30 lokulahlekelwa kwesisindo
    • Amaviki angu-12 ukulinganisa ukulahlekelwa
• Option 2 : Usuvele uzivocavoca futhi uzizwa sengathi wenza okuningi ngangokunokwenzeka. Mhlawumbe sekuyisikhathi sokusebenza okuningi ekuvimbeleni ukuzuza isisindo kunokuba ulahlekelwe - Nakuba ukulahlekelwa kwesisindo kungadinga ukufika kokufika kwamaminithi angu-350 masonto onke, ukuvimbela inzuzo yesisindo kuvumela indlela engcono kakhulu, igxile emaminithini angu-150-250 okuvivinya umzimba ngesonto ngalinye, ngaphezulu umgomo ongeneka uma unesimiso esimatasa noma uqala. Lokhu kukuvumela ukuthi usebenzise umzimba wakho ngaphandle kokuthi ube nokudabuka ngakho. Ezinye izinhlelo eziwusizo:
  • Uhlelo lwezinsuku ezingu-30 lokutholakala kwesisindo
  • Izinsuku ezingu-30 kuya ku-Fitness
• Indlela yoku-3: Khohlwa ngokulahlekelwa isisindo. Ufuna ukugxila ekubeni uphilile futhi uzizwe uhle - Ukugxila ekumpilweni kusho ukuthola imizuzu engama-30 yokuzivocavoca okulinganisela nsuku zonke. Lelizinga lokuzivocavoca lingagcina inhliziyo yakho ibe mkhulu futhi isebenze ezintweni ezifana nokunciphisa i-cholesterol yakho kanye / noma umfutho wegazi. Le ndawo enhle ukuqala uma uqala ukuzivocavoca ngemuva kokuphumula eside. Asikho isizathu ukuthi awukwazi ukuqala lapha futhi uthuthuke emigomeni enamandla njengoba uqinisa amandla nokukhuthazela.
  • Izinsuku ezingu-30 ezempilo nokufaneleka

Futhi lezi akuzona ngisho nezinketho zakho kuphela. Ungakwazi ukusetha uhlelo oluphilile olugxile kokunye ngaphandle kokulahlekelwa isisindo. Isibonelo, kuthiwani ngokusebenza ekuqiniseni? Ukuphakamisa izinsimbi njalo njalo ezinye izinto ekuphileni kwakho kube lula?

Ungakwazi ngisho nokuqeqesha okuthile, u-5K noma umjaho webhayisikili. Ngezinye izikhathi kunento ethize okumele uyisebenze kuyinto ejabulisa kakhulu kunokugxila esikalini.

Okubalulekile

Ukuthatha okubalulekile kuzo zonke lokhu yilokhu: Singakwazi ukulawula okuningi okwenzeka emzimbeni wethu njengoba sisebudala. Ezinye izinto zizokwenza noma zilulaze noma zinyanye noma ngabe senzani, kodwa kulula kakhulu ukuthola ukwamukela imizimba yethu uma senza konke esingakwenza ukuze sizigcine ziphilile futhi zifanelekile. Ukuguga kuzokwenzeka.

Umbuzo uwukuthi, ingabe uneminyaka yobudala ngaphezulu ? Mhlawumbe lokho kusho ukuthi kukhona okuhlukile kithi sonke. Kwabanye kungase kusho ukutholwa ukuhlinzwa kweplastiki. Lokho njalo kuyindlela eyodwa, yebo, futhi okuhle uma kukhona okukukhathazayo ngempela futhi wenza ucwaningo lwakho.

Kodwa enye inketho ukwenza konke okusemandleni akho ngomzimba onayo. Yilondoloze ngokudla okuhle nokuzivocavoca. Khumbuza ukuthi akuyona iphutha lakho umzimba wakho oguqukayo. Kuzoshintsha sonke. Ukuba nomusa ngokwakho, ukuthethelela kungaba yilokho okudingayo ukuze uthole lesi sigaba sempilo yakho.

> Imithombo:

> DiPietro L. "Ukuzivocavoca nokulinganisa okuhlobene nobudala." I-ACSM Amazwana wamanje. I-ACSM. 16 Meyi 2014.

> Harvard Health Publications. "Amafutha esiswini nokuthi kufanele ukwenze ngani." I-Harvard Health Publications. Dec 2006. University of Harvard. 16 Meyi 2014.

> Gesta S, Bluher M, Yamamoto Y, et al. "Ubufakazi bendima yamagciwane okuthuthukisa emvelaphi yokukhuluphala nokusabalalisa kwamafutha omzimba." I-PNAS 2006 103 (17) 6676-6681.