Zithini izibonelelo zoMthambo weAerobic?

Umxholo

• Izibonelelo ezili-13
• 1. Ukuphucula impilo yentliziyo
• 2. Yehlisa uxinzelelo lwegazi
• 3. Inceda ukulawula iswekile yegazi
• 4. Kunciphisa iimpawu zesifuba
• 5. Kunciphisa iintlungu ezingapheliyo
• 6. Ukulala okukuGawulayo
• 7. Ulawula ubunzima
• 8. Yomeleza amajoni omzimba
• 9. Ukuphucula amandla engqondo
• 10.Yandisa imood
• 11. Ukunciphisa umngcipheko wokuwa
• 12. Kukhuselekile kubantu abaninzi, kubandakanya abantwana
• 13. Iyafikeleleka kwaye iyafikeleleka
• Ngaba ukuzivocavoca umzimba kukhuselekile?
• Ukuthatha

Ufuna umthambo ongakanani we-aerobic?

Ukuzivocavoca umzimba yi-Aerobic nguwo nawuphi na umsebenzi owenza ukuba kupompoze igazi lakho kunye namaqela amakhulu emisipha asebenze. Kwakhona kwaziwa ngokuba ngumsebenzi weentliziyo. Imizekelo yokuzivocavoca i-aerobic ibandakanya:

• ukuhamba ngokukhawuleza
• ukuqubha
• ukucoca okunzima okanye ukwenza igadi
• ukubaleka
• ukuhamba ngebhayisikile
• ukudlala ibhola ekhatywayo

Iingcali zicebisa ukufumana ubuncinci imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo, okanye imizuzu engama-75 yokusebenza ngamandla veki nganye. Ukuhamba ngokukhawuleza okanye ukuqubha yimizekelo yomsebenzi ophakathi. Ukubaleka okanye ukukhwela ibhayisikile yimizekelo yomsebenzi onamandla.

Kodwa kutheni kucetyiswa umthambo we-aerobic? Funda ukuze ufunde malunga nezibonelelo kunye nokufumana iingcebiso malunga neendlela zokufaka umthambo we-aerobic kwisiqhelo sakho.

Izibonelelo ezili-13

1. Ukuphucula impilo yentliziyo

Ukuzivocavoca umzimba nge-Aerobic kuyacetyiswa nguMbutho weentliziyo zikaMelika kunye noogqirha abaninzi kubantu abane, okanye abasemngciphekweni wesifo sentliziyo. Kungenxa yokuba umthambo uyomeleza intliziyo yakho kwaye uyinceda ukuba impompe igazi ngokufanelekileyo emzimbeni wonke.

Ukuzivocavoca ngentliziyo kunokunceda ekunciphiseni uxinzelelo lwegazi, kwaye ugcine imithambo yakho icacile ngokunyusa "okuhle" ukuxinana kwe-lipoprotein (HDL) ye-cholesterol kunye nokunciphisa amanqanaba e-cholesterol "amabi" asezantsi e-lipoprotein (LDL) egazini.

Ukuba ujonge ngqo ekwehliseni uxinzelelo lwegazi kunye necholesterol, jolisa kwimizuzu engama-40 yokumodareyitha- ukuya ekuzilolongeni nasekuqiniseni umthambo phakathi kwe-3 kunye namaxesha ama-4 ngeveki.

2. Yehlisa uxinzelelo lwegazi

Ukuzivocavoca komzimba kunokukunceda ukulawula iimpawu zoxinzelelo lwegazi oluphezulu. Kungenxa yokuba ukuzivocavoca kunokunceda ukunciphisa uxinzelelo lwegazi. Nazi ezinye iindlela zokwehlisa uxinzelelo lwegazi ngaphandle kwamayeza.

3. Inceda ukulawula iswekile yegazi

Ukusebenza rhoqo komzimba kunceda ukulawula amanqanaba e-insulin kunye nokunciphisa iswekile yegazi, lonke elixa kugcinwa ubunzima bomzimba. Kwisifundo kubantu abanesifo seswekile sesi-2, abaphandi bafumanise ukuba nayiphi na indlela yokuhamba, nokuba yi-aerobic okanye i-anaerobic, inokuba neziphumo.

4. Kunciphisa iimpawu zesifuba

Ukuzivocavoca nge-Aerobic kunokunceda abantu abane-asthma ukuba banciphise ubungakanani kunye nokuqina kwesifo se-asthma. Kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga ukuba une-asthma, nangona kunjalo. Banokucebisa ngemisebenzi ethile okanye izilumkiso zokukugcina ukhuselekile ngelixa usenza umthambo.

5. Kunciphisa iintlungu ezingapheliyo

Ukuba unentlungu engapheliyo, umthambo we-cardiovascular - ngokukodwa imisebenzi ephantsi, efana nokubhukuda okanye i-aqua aerobics-buyela emuva ukusebenza kwemisipha kunye nokunyamezela. Ukuzilolonga kunokukunceda ukuba unciphise umzimba, onokuthi unciphise iintlungu ezingapheliyo.

6. Ukulala okukuGawulayo

Ukuba unengxaki yokulala ebusuku, zama umthambo wentliziyo ngexesha lokuvuka kwakho.

Uphononongo olwenziwe kubantu abaneengxaki zokulala ezingapheliyo lubonakalise ukuba inkqubo yokwenza umthambo rhoqo kunye nemfundo yezempilo yokulala yonyango olusebenzayo lokungalali.

Abathathi-nxaxheba bazibandakanya nomsebenzi we-aerobic kangangeeveki ezili-16 emva koko bagqiba iphepha lemibuzo malunga nokulala kwabo kunye nemo yesiqhelo. Iqela lomsebenzi lixele umgangatho wokulala ongcono kunye nexesha, kunye nokuphuculwa kokuvuka kwemini kunye namandla.

Ukuzivocavoca kufutshane kakhulu nexesha lokulala kunokwenza kube nzima ngakumbi ukulala, nangona kunjalo. Zama ukugqiba ukuzilolonga kwakho ubuncinci iiyure ezimbini ngaphambi kokulala.

7. Ulawula ubunzima

Usenokuba uvile ukuba ukutya kunye nokuzilolonga ziibhloko zokwakha ukunciphisa umzimba. Kodwa ukuzilolonga kuphela kunokugcina amandla ukukunceda ukuba unciphise umzimba kwaye ugcine ukuyeka.

Kwisifundo esinye, abaphandi bacela abathathi-nxaxheba abatyebe kakhulu ukuba bagcine ukutya kwabo ngokufanayo, kodwa ukuba babandakanyeke kwiiseshoni zokuzilolonga ezinokutshisa ii-calories ezingama-400 ukuya kuma-600, amaxesha ama-5 ngeveki, kangangeenyanga ezili-10.

Iziphumo zabonisa ukwehla kobunzima, phakathi kwe-4.3 kunye ne-5.7 yeepesenti yobunzima bazo bokuqala, kokubini amadoda nabasetyhini. Uninzi lwabathathi-nxaxheba bahamba okanye babaleka kwiindawo zokunyathela uninzi lweeseshoni zabo zokuzilolonga. Ukuba awukwazi ukufikelela kwi-treadmill, zama ukuthatha uhambo olukhawulezileyo okanye iijogu ngosuku, njengaxa ngekhefu lakho lesidlo sasemini okanye ngaphambi kwesidlo sangokuhlwa.

Kuxhomekeke kubunzima bakho kunye nesantya, kungafuneka uhambe okanye ubaleke ukuya kuthi ga kwiimayile ezi-4 ukutshisa iikhalori ezingama-400 ukuya kwezi-600. Ukusika iikhalori ukongeza kwimithambo ye-aerobic kunokunciphisa inani lomthambo ofunekayo ukuze unciphise ubunzima obulinganayo.

8. Yomeleza amajoni omzimba

Abaphandi kwiYunivesithi yasePennsylvania State bavavanya abantu ababhinqileyo kunye nabahleliyo kunye nefuthe lokuzilolonga kumajoni abo omzimba.

• Iqela elinye lizilolonge kumatshini wokunyathela imizuzu engama-30
• elinye iqela lenze umsebenzi omninzi ngaphezulu kwemizuzwana engama-30
• Iqela lokugqibela alizange lizilolonge

Bonke abantu basetyhini bathathwa igazi labo ngaphambi, nasemva, nangamaxesha ahlukeneyo kwiintsuku kunye neeveki emva kwezi seshoni zokuzilolonga.

Iziphumo zabonisa ukuba ukuzivocavoca rhoqo kunye nokumodareyitha okwandayo kukonyusa ii-antibodies ezithile kwigazi elibizwa ngokuba yi-immunoglobulins. Oko kuyomeleza amajoni omzimba. Iqela lokuhlala labafazi alibonanga kuphucuka kwindlela yokusebenza kwamajoni omzimba kwaye amanqanaba e-cortisol aphezulu kakhulu kunalawo akumaqela asebenzayo.

9. Ukuphucula amandla engqondo

Ngaba uyazi ukuba ingqondo iqala ukuphulukana nezicubu emva kokufikelela kubudala be-30? Oososayensi bafumanise ukuba umthambo we-aerobic unokucothisa le lahleko kunye nokuphucula ukusebenza kwengqondo.

Ukuvavanya le ithiyori, abantu abadala abangama-55 bangenise ii-imaging resonance imaging (MRI) zokuvavanywa. Abathathi-nxaxheba emva koko bavavanywa ukuvavanya impilo yabo, kubandakanya ukomelela komzimba. Abantu abadala ababelunge kakhulu babonisa ukunciphisa okumbalwa ngaphambili, kwiparietali, nakwiindawo zokwexeshana zobuchopho. Ngokubanzi, izicwili zabo zobuchopho zazomelele ngakumbi.

Ithetha ntoni le nto kuwe? Ukuzivocavoca umzimba kwenza umzimba kunye nengqondo Kulungile.

10.Yandisa imood

Ukuhambisa umzimba wakho kunokuphucula imeko yakho. Kwisifundo esinye kubantu abanexinzelelo, abathathi-nxaxheba bahamba ngetreadmill besenza isithuba semizuzu engama-30 kwiseshoni. Emva kweentsuku ezili-10, bacelwa ukuba baxele naluphi na utshintsho kwiimvakalelo zabo.

Bonke abathathi-nxaxheba baxele ukuncipha okubonakalayo kwiimpawu zoxinzelelo. Ezi ziphumo zibonisa ukuba ukuzibandakanya ekuzilolongeni, nokuba lixesha elifutshane, kunokuba nefuthe elikhulu kwimood.

Awudingi ukulinda phantse iiveki ezimbini ukuze ubone ukuphucuka. Iziphumo zophando zityhile ukuba nokuba iseshoni enye yokuzivocavoca inokwanela ukukunika amandla.

11. Ukunciphisa umngcipheko wokuwa

Umntu omnye kwabathathu abangaphezu kweminyaka engama-65 uwa ngonyaka ngamnye. Ukuwa kungakhokelela kumathambo aphukileyo, kwaye kunokubangela ukwenzakala ubomi bonke okanye ukukhubazeka. Ukuzivocavoca kunokunceda ukunciphisa umngcipheko wokuwa. Kwaye ukuba ukhathazekile ukuba umdala kakhulu ukuba uqale ukwenza umthambo, sukuba njalo. Unokufumana okuninzi.

Iziphumo ezivela kuphononongo lwabasetyhini abaneminyaka engama-72 ukuya kuma-87 ziveze ukuba umdaniso we-aerobic, umzekelo, unokunciphisa umngcipheko wokuwa ngokukhuthaza ibhalansi kunye nokuqina. Abafazi basebenze iyure, amaxesha ama-3 ngeveki, iiveki ezili-12 zizonke. Iiseshini zomdaniso zazibandakanya intshukumo yokuqhekeza, umlinganiso womlenze, kunye neminye imisebenzi esisiseko yeemoto.

Ekupheleni kophononongo, abasetyhini abakwiqela lolawulo benza ngokungcono kakhulu kwimisebenzi efana nokuma ngomlenze omnye amehlo abo evaliwe. Banamandla okubambelela kunye nokufikelela, onke amandla omzimba abalulekileyo anokukhusela umzimba ekuweni.

Qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuqala inkqubo entsha yokuzivocavoca, kwaye uqale kancinci. Iiklasi zeqela zinokuba yindlela elungileyo yokuzilolonga ngokukhuselekileyo. Umqeqeshi unokukuxelela ukuba uhamba ngokuchanekileyo kwaye banokunika ukulungiswa, ukuba kuyimfuneko, ukunciphisa umngcipheko wokulimala.

12. Kukhuselekile kubantu abaninzi, kubandakanya abantwana

Ukuzivocavoca ngentliziyo kunconywa kuninzi lwamaqela abantu, kwanabo badala okanye abaneemeko zempilo ezingapheliyo. Isitshixo sisebenza nogqirha wakho ukufumana ukuba yeyiphi eyona nto isebenzayo kuwe kwaye ikhuselekile kwimeko yakho ethile.

Nabantwana kufuneka benze umthambo rhoqo. Ngapha koko, iingcebiso zabantwana ziphezulu kancinci kunabantu abadala. Nqwenela ukuba umntwana wakho ahambe ubuncinci okanye nangaphezulu suku ngalunye. Imisebenzi yokumodareyitha ilungile, kodwa abantwana kufuneka bangene kummandla onamandla ubuncinci iintsuku ezintathu ngeveki.

13. Iyafikeleleka kwaye iyafikeleleka

Awudingi naziphi na izixhobo ezintle okanye ubulungu bokuzivocavoca ukuze usebenze. Ukufumana imithambo yemihla ngemihla kunokuba lula njengokuhambahamba kwindawo ohlala kuyo okanye ukuya kwindawo ebalekayo kunye nomhlobo kwindlela yasekuhlaleni.

Ezinye iindlela zokufumana umthambo wakho wasimahla okanye ngexabiso eliphantsi:

• Jonga izikolo zasekuhlaleni okanye amaziko oluntu iiyure zeephuli. Uninzi lunika ukwamkelwa simahla kubahlali okanye ngokuhambisa amaxabiso esikali. Amanye amaziko anikezela ngeeklasi zokuzilolonga zasimahla okanye ezingabizi kakhulu kuluntu ngokubanzi.
• Bhrawuza kwi-Intanethi ukufumana ukusebenza simahla kwiindawo ezinje ngeYouTube. Ukuqina kweBlender, iYoga eneAdriene, kunye neeBhlogilates ziindlela ezidumileyo.
• Jonga kumqeshi wakho malunga nezaphulelo okanye ubulungu basimahla kwindawo yokuthambisa. Ukuba indawo yakho yokusebenza ayiboneleli nganto, unokulungela ukufumana izikhuthazi ngomboneleli wakho weinshurensi yezempilo.

Ngaba ukuzivocavoca umzimba kukhuselekile?

Thetha nogqirha wakho ngaphambi kokuba uqale umkhuba omtsha. Ngelixa ukuzivocavoca i-aerobic kufanelekile kubantu abaninzi, kukho iimeko ezithile apho unokufuna ukuba phantsi kwesikhokelo sikagqirha.

Umzekelo:

• Ukuzivocavoca umzimba kunciphisa iswekile yegazi. Ukuba unesifo seswekile, jonga amanqanaba eswekile yegazi ngaphambi nasemva kokuzilolonga. Ukutya i-snack esempilweni ngaphambi kokuba ubile kuya kunceda ekuthinteleni amanqanaba akho ekutyibilikeni kakhulu.
• Chitha ixesha elongezelelekileyo ushushu ngaphambi kokuqala umsebenzi wakho ukuba unentlungu kunye nokudibana, njenge-arthritis. Cinga ngokuthatha ishawa eshushu ngaphambi kokuqhobosha okanye ukuya ejimini. Izihlangu ezinokutshixwa kakuhle kunye nolawulo lokuhamba zinokunceda.
• Ukuba une-asthma, jonga imithambo ngomsebenzi omfutshane, njengentenetya okanye ibaseball. Ngale ndlela unokuthatha ikhefu ukuze uphumle imiphunga yakho. Kwaye ungalibali ukusebenzisa i-inhaler xa kufuneka njalo.
• Ukuba umtsha ukuze uzilolonge, yenza lula ekusebenzeni. Qala ngaphezulu kweeveki ezininzi ngokwenza imizuzu eli-10 ukuya kwengama-20 yonke imihla. Oku kuya kunceda ngokudinwa kunye nokukhathazeka kwezihlunu.

Ugqirha wakho unokubonelela ngezikhokelo kunye neengcebiso malunga nemeko ethile okanye inqanaba lokuqina.

Ukuthatha

Uninzi lwabantu kufuneka lujolise ekufumaneni malunga nemizuzu engama-30 yomsebenzi wentliziyo ophakathi ubuncinci iintsuku ezintlanu ngeveki. Oku kusebenza malunga nemizuzu engama-150 okanye iiyure ezingama-2/2 ngeveki. Unokudibanisa ubuninzi kunye nemisebenzi ukuyigcina inomdla.

Ukuba umtsha emsebenzini, qala ngokufutshane kwaye ucothe. Unokuhlala wakha njengoko inqanaba lakho lomzimba liphucuka. Khumbula: Nantoni na intshukumo ibhetele kunokuba kungabikho ntshukumo.

Ukuba ucinezelwe ixesha, cinga ngokwaphula umthambo wakho imini yonke ukuya kwiichunks zemizuzu eli-10. Nokuba iiseshini ezimfutshane zokuzivocavoca i-aerobic zanele ukuvuna izibonelelo.