Iindlela ezi-5 eziMangalisayo zoxinzelelo zichaphazela ukusebenza kwakho

Umxholo

• Uxinzelelo luphosa umdlalo wakho weGym
• Uxinzelelo lukuthintela ukuchacha kwakho
• Uxinzelelo lucebisa ukuzuza kwakho
• Uxinzelelo luthintela ukuncipha kobunzima
• Uxinzelelo lunokukunika i-Push eyongezelelweyo
• Uphengululo lwe

Ukulwa nomfo wakho okanye ukuba neembono zakho eziqaqambileyo (okanye ngoko ubucinga) iimbono ezivotweyo entlanganisweni kunokukunyanzela ukuba uye ngqo kwigumbi lobunzima okanye indlela yokubaleka-kwaye ngesizathu esivakalayo. Iseshoni enzima yokujuluka ikhupha uxinzelelo, ikhuphe uxinzelelo kunye nomsindo, kunye nokunyusa amanqanaba okuziva ulungile kwiikhemikhali zobuchopho kubandakanya ii-endorphins.

Kodwa kude nokucima omnye nomnye ngaphandle, uxinzelelo lwengqondo kunye nokuzilolonga kunolwalamano olunzima ngakumbi-kwaye ayisoloko iyahambelana. Iingxaki zobudlelwane okanye uxinzelelo eofisini zinokuphazamisa ingqondo yakho zize zongamele umzimba wakho, ziphazamise indlela yakho yokuzilolonga kwaye zikuthintele ekufikeleleni kwiinjongo zakho zokomelela komzimba kunye nokwehla kobunzima. Kodwa isayensi ibonisa ukuba unokufunda ukubopha uxinzelelo ukunyusa impumelelo yakho ejimini-nangaphandle kwayo.

Uxinzelelo luphosa umdlalo wakho weGym

Ingcinga

Xa ujongene nexesha elibekiweyo okanye ujongana nengxaki yosapho, ngamanye amaxesha iklasi yokuwa isiwa kuluhlu lwezinto eziphambili ngokubaluleka. Abaphandi beYunivesithi yaseYale bajonge zonke izifundo abanokuzifumana ngoxinzelelo kunye nokuzilolonga, kwaye isithathu kwisine sabonisa ukuba abantu abaphantsi koxinzelelo bathambekele ekuyekeleleni kwimithambo yomzimba kwaye bachitha ixesha elininzi behleli. Kwesinye sezifundo ezihlaziyiweyo, abathathi-nxaxheba bebengaphantsi kweepesenti ezingama-21 ukuba basebenze rhoqo ngamaxesha oxinzelelo- kwaye iipesenti ezingama-32 kuncinci ukuba zinamathele kwishedyuli yabo yokubila kule minyaka mine ilandelayo.

Yikhuphe ngaphandle: Ukwenza umthambo ngokuhambelana nezinye iindlela zokulawula uxinzelelo ezifana nokuphefumla nzulu kunokonyusa amathuba okuba ulandele isiqhelo sokuzilolonga, ababhali bophononongo bacebisa. Zama ukucamngca ngokuhamba, apho ujolise khona ekunikeleni ingqalelo ekuphefumlweni kwakho kwaye kwenzeka ntoni ngeenxa zonke kuwe ngelixa uhamba. Okanye nokuba lula: Ncuma ngelixa ubila. Isifundo kwi Inzululwazi yezeengqondo Icebisa nokuba ukwenza uncumo olunesiqingatha kunokwehlisa izinga lokubetha kwentliziyo yakho kwaye kunciphise impendulo yoxinzelelo ngokukhawuleza, mhlawumbi ngenxa yokuba ukusebenzisa izihlunu zobuso ezibandakanyekayo kwintetho eyonwabileyo kuthumela umyalezo obangela ulonwabo kwingqondo yakho.

Uxinzelelo lukuthintela ukuchacha kwakho

Ingcinga

Yinto eqhelekileyo ukuba uzive uqaqanjelwa kusuku olusemva kwekampu ye-boot. Kodwa ukuba iziphumo zangemva zihlala ixesha elide kwaye utshintsha indlela yokufaka amandla kuqeqesho lwakho olulandelayo, uyawonyusa umngcipheko wokulimala. Abantu abathi banestresi baziva bediniwe, bebuhlungu, kwaye bephantsi kwamandla kwiiyure ezingama-24 emva kokuzilolonga okunzima kunabo baxele uxinzelelo lobomi oluncinci, ngokokufunda Ijenali yaMandla kunye noPhando lokuBambisa. Abaphandi bakrokrela ukuba iimfuno zengqondo zoxinzelelo zihlutha umzimba wakho izinto ezixabisekileyo; dibanisa oko kunye nomsebenzi onzima, kwaye awuyi kuba nanto eseleyo kwitanki.

Yikhuphe ngaphandle: Qinisekisa ukuba ufumene ngokwaneleyo kuloluya hlobo lokwenza nzima ngaphambi kokuba wenze enye iseshoni ye-max, utshilo uMat Laurent, Ph.D., unjingalwazi oncedisayo wezenzululwazi kwiYunivesithi yaseBowling Green State. Sebenzisa isikali sakhe sokubuyisela ngokulula ukulinganisa ubume bakho: Njengoko ushushubeza, cinga ngexesha lokugqibela wenze ulwalathiso olufanayo, kwaye uzilinganise kwisikali sika-zero ukuya kwi-10 nokuba uza kuba nakho ukulicola kwakhona ngeli xesha. Ukuba ungazilinganisela ezintlanu okanye ngaphezulu-unokuthetha ukuba ungawugqiba lo msebenzi malunga nokuba ungcono okanye ungcono kunexesha lokugqibela-ulungile. Kodwa ukuba uziva ngathi uza kurhuqa nje (zero ukuya kwisine), cinga ukusika iseshoni yakho ngokufutshane okanye ukukhetha ubungqongqo obusezantsi njengeyoga.

Uxinzelelo lucebisa ukuzuza kwakho

Ingcinga

Xa unamathela kwishedyuli yokwenza umthambo, izihlunu zakho, intliziyo, kunye nemiphunga yakho itshintsha ngokuhamba kwexesha, ikwenza ube sempilweni kwaye womelele. Enye indlela iingcali ezilinganisa ngayo oku kunyuka komzimba kukuvavanya i-VO2 max yakho, ingakanani ioksijini oyisebenzisayo umzimba wakho ngexesha lokuzilolonga. Xa abaphandi baseFinland babeke iliso kubantu abangama-44 abaqala irejimeni entsha yokuhamba ngebhayisikile, abo bakala amanqanaba abo oxinzelelo oluphezulu babone ukuphucuka okuncinci kwi-VO2 max kwisithuba seeveki ezimbini, ngaphandle kokwenza umsebenzi ofanayo njengabo bonke abanye abantu.

Yigqithise: Cinga ngomfanekiso omkhulu wento eyenzekayo ebomini bakho ngaphambi kokuba ubeke naziphi na iinjongo. Ukuba ucwangcisa umtshato okanye ushukuma, isenokungabi lelona xesha lilungileyo lokuseta ithagethi entsha enamabhongo. "Xa abathengi ndinokukhetha iinjongo ezinkulu njenge-marathon okanye i-Ironman, sihlala sizama ukuyicwangcisa xa ubomi babo bungenasiphazamiso kwaye banokunikela ngeyona nto inkulu kakhulu ngokomzimba nangamandla engqondo kuqeqesho lwabo," utshilo umqeqeshi kunye nokuzilolonga isazi ngokusebenza kwengqondo uTom Holland, umbhali we Indlela yeMarathon.

Uxinzelelo luthintela ukuncipha kobunzima

Ingcinga

Abaphandi bakaKaiser Permanente babeka abantu abadala abangama-472 abatyebe kakhulu kwisidlo kunye nenkqubo yokuzivocavoca eyenzelwe ukubanceda balahlekelwe ziikhilogram ezili-10 kwiiveki ezingama-26. Ngaphambi nasemva koko, abathathi-nxaxheba bathathe iikhwizi ezibeka amanqanaba oxinzelelo lwabo ukusuka kwi-zero (ekhululekile ngaphandle koxinzelelo) ukuya kuma-40 (phantsi koxinzelelo olukhulu). Abo baqala isifundo ngamanqaku aphezulu babengenakukwazi ukufikelela kwiinjongo zabo. Ngapha koko, abantu abafumene ngaphezulu kwenqaku elinye kwizikali zabo zoxinzelelo ngexesha lokufunda babekwazi ukubeka iiponti.

Yikhuphe ngaphandle: Vula kwangethuba: Kwisifundo esifanayo, ukongeza ubuthongo obunzima (ngaphantsi kweeyure ezintandathu ngobusuku) phezu koxinzelelo lwehlise amathuba okuphumelela kwesisindo-ilahleko ngesiqingatha. Ukufumana ukuphumla okungcono kobusuku, amandla phantsi kwe-iPad yakho kunye nelaptop ubuncinci iyure ngaphambi kokuya kwilizwe lamaphupha. Ukukhanya okuluhlaza kwesikrini esikhanyayo kuphazamisa ukuveliswa komzimba wakho kwehomoni yokulala imelatonin, nto leyo eyenza kube nzima ukukhukuliseka okanye ukuhlala ulele, ngokophononongo olukwijenali. I-Ergonomics esetyenziswayo.

Uxinzelelo lunokukunika i-Push eyongezelelweyo

Ingcinga

Pha ngu isiphumo sokumelana namaxesha anzima. Abadlali bebhola yomnyazi ababeziqhelanisa neemeko zoxinzelelo benze ngcono kuvavanyo lokunciphisa ukuphoswa kokuvavanywa kokusebenza okungafunekiyo kwiiveki ezintlanu kamva kunabo basebenze bekhululekile. Kuwe, oko kuthetha ukuba amava aqhuba phantsi koxinzelelo iziphumo zokuzithemba ezinokukunceda ukuba ubaleke ngokukhawuleza i-5K okanye i-ace umdlalo wakho olandelayo we-tennis. Ngaphezu koko, kukho ubungqina bokuba oku kuziqinisekisa kunokukunceda wenze konke okusemandleni akho emsebenzini nakwiimeko zentlalo, utsho isazi ngengqondo seYunivesithi yaseChicago uSian Beilock, Ph.D., umbhali we I-Choke: Yintoni evezwa ziiMfihlo zeNgqondo malunga nokuLunga xa kufuneka.

Yigqithise: Uphando lubonisa ukuba ukutshintsha indlela ocinga ngayo kungenza umahluko phakathi kwempumelelo nokungaphumeleli, utshilo uBeilock. Kunokuba ulubone uxinezeleko njengomqobo kwimpumelelo yakho, lujonge njengomqobo oye wawoyisa ngaphambili—kwaye unokuloyisa kwakhona. Kwaye ukuba unethamsanqa ngokwaneleyo lokuphila ubomi obunoxinzelelo oluphantsi, cinga ngokunyusa i-ante ngexesha lokuzilolonga ukuze uphucule ukusebenza kwakho xa kubalulekile-umzekelo, ukubaleka iwotshi kugqatso lwakho olulandelayo okanye ukuba nokhuphiswano loqeqesho lwesekethe. gym umhlobo.

Uphengululo lwe