Yintoni umahluko phakathi kokunyamezela kunye nokuqina?

Umxholo

• Ukunyamezela vs amandla
• Umzekelo wokucinga
• Ungazonyusa njani zombini
• 1. Umgaqo othi
• 2. Umgaqo ogqithisileyo
• 3. Cwangcisa ngaphezulu kwemizuzu eli-150 ngeveki
• 4. Yoga okanye ukucamngca
• 5. Fumana ithagethi yentliziyo yakho ekujolise kuyo
• 6. Zama uqeqesho lwe-HIIT
• 7. Fumana imithambo oyithandayo
• 8. Hlala unkcenkceshelwe
• Ukuzivocavoca ukuzama
• Xa uza kuqaphela iziphumo
• Uza kuthetha nini nepro
• Umgca wezantsi

Xa kufikwa kumba wokuzilolonga, amagama athi "amandla" kunye "nonyamezelo" ayatshintshana. Nangona kunjalo, kukho umahluko ocashileyo phakathi kwabo.

Ukuqina ngamandla ngokwengqondo nangokomzimba wokugcina umsebenzi ixesha elide. Xa abantu bethetha ngamandla, bahlala bewasebenzisa ukubhekisa kwimvakalelo yokuba ngelixa besenza umsebenzi.

Ukunyamezela kubhekisa kumzimba wakho womzimba wokugcina umthambo ixesha elide. Yenziwe ngamacandelo amabini: ukunyamezela kwentliziyo kunye nokunyamezela kwemisipha. Ngaba sisakhono sentliziyo nemiphunga yakho ukondla umzimba wakho ngeoksijini. Ukunyamezela kwemisipha kukukwazi ukusebenza kwemisipha yakho ngokuqhubekayo ngaphandle kokudinwa.

Kule nqaku, siza kujonga indlela onokuthi uphucule ngayo amandla kunye nokunyamezela kwakho kwaye ungene nzulu kulwahluko phakathi kwala magama.

Ukunyamezela vs amandla

Xa abantu bethetha ngamandla, bahlala bebhekisa kumandla abo okwenza umsebenzi ngaphandle kokudinwa. Inokucingwa njengokuchasene nokudinwa, okanye amandla okuziva unamandla ixesha elide.

Ukuba namandla okuqina komdlali webhola yomnyazi kusenokuthetha ukubanakho ukufikelela kuwo wonke umdlalo ngaphandle kokuntywila kwintsebenzo. Ukuqina kotatomkhulu oneminyaka engama-85 kusenokuthetha ukuba namandla ngokwaneleyo okudlala nabazukulwana bakhe.

Ngokungafaniyo nokunyamezela, amandla ngokwawo ayisiyonto yomzimba womzimba, kodwa sisiphumo sokuqina.

Ukomelela komzimba kuhlala kwahlulwa kubengamacandelo amahlanu:

1. ukunyamezela kwentliziyo
2. bhetyebhetye
3. ukwakhiwa komzimba
4. unyamezelo lwemisipha
5. amandla emisipha

Zimbini izinto kunyamezelo: ukunyamezeleka kwentliziyo kunye nokunyamezelana kwemisipha. Omabini la macandelo omzimba anokulinganiswa ngokuchanekileyo. Umzekelo, ukomelela kwentliziyo kunokulinganiswa kusetyenziswa uvavanyo lokubaleka lwe-1.5-mile kwaye iziphumo zinokuthelekiswa neebenchmarks zamaqela athile eminyaka.

Iintlobo ngeentlobo zovavanyo zinokusetyenziselwa ukulinganisa ukunyamezelwa kwemisipha njengokuvavanywa okuphezulu kokunyamezela komzimba okanye uvavanyo lokuhlala phezulu kunyamezelo oluphambili.

Umzekelo wokucinga

UMaria ngumfazi oneminyaka engama-43 okwangoku ongapholiyo. Uhlala eziva ediniwe kwaye ediniwe kwaye ugqirha wakhe umcebisa ukuba aqale ukuzilolonga. UMaria uqala inkqubo yokuhamba iiveki ezili-12 ukuphucula ukomelela kwakhe.

Ekupheleni kweeveki ezili-12:

• UMaria unamandla ngakumbi imini yonke kwaye uqaphela ukuba akadinwa ngokulula (ukuphucula amandla).
• UMaria ufumana amanqaku angcono kuvavanyo lokuhamba lwemizuzu eli-15 kunokuba wenzayo xa wayeqala inkqubo yakhe (unyamezelo oluphuculweyo).

Ungazonyusa njani zombini

Unokuphucula ukunyamezela kwakho kunye namandla ngokuhlala usenza imithambo ejongene nemiphunga nentliziyo yakho.

Nazi ezinye iingcebiso zokwakha inkqubo yonyamezelo:

1. Umgaqo othi

Elinye lezinto ezisisiseko zokwakha inkqubo efanelekileyo yokomelela ngumgaqo we-SAID.

I-SAID imele uhlengahlengiso oluthile kwiiMfuno eziFunwayo. Kuthetha ukuba umzimba wakho uya kulungelelanisa uhlobo oluthile lomthambo owenzayo rhoqo. Umzekelo, ukuba wakha inkqubo yokuzilolonga equka ikakhulu imithambo yomzimba ongaphezulu, amandla omzimba ongasentla aya kuphucula kodwa amandla omzimba asezantsi aya kuhlala ngokufanayo.

2. Umgaqo ogqithisileyo

Olunye uluvo olusisiseko lokwakha inkqubo efanelekileyo yokomelela ngumgaqo wokulayisha ngaphezulu. Lo mgaqo ubandakanya ukonyuka okuthe chu kumthamo okanye ubungqongqo ukuze uqhubeke nokuphucula impilo yakho.

Umzekelo, ukuba ufuna ukuphucula ixesha lakho lokubaleka leemayile ezili-10, kuyakufuneka ngokuthe ngcembe wenze ukuzilolonga kwakho kube nzima ngokwandisa nokuba:

• umgama obalekayo
• isantya obaleka ngaso
• ixesha obaleka ngalo

3. Cwangcisa ngaphezulu kwemizuzu eli-150 ngeveki

Ukuzivocavoca rhoqo kunokunceda ukukhulisa amanqanaba akho amandla ngokukunceda ulale ngcono kwaye wandise ukuhamba kwegazi emzimbeni wakho wonke.

Umbutho wentliziyo yaseMelika ucebisa ukuba ufumane ubuncinci imizuzu eyi-150 yokuzivocavoca umzimba ngeveki ukomeleza intliziyo nemiphunga. Ukufumana ngaphezulu kwemizuzu engama-300 ngeveki kunxulunyaniswe nezibonelelo ezongezelelweyo.

4. Yoga okanye ukucamngca

Ukubandakanya imisebenzi yokuphelisa uxinzelelo kwinkqubo yakho yeveki inokukunceda uphumle kwaye uphucule amandla akho okusingatha ukusebenza ngamandla. Imizekelo emibini yemisebenzi yokuphumla ibandakanya iyoga kunye nokucamngca.

Kufunyenwe ukuba abafundi bezonyango abenze iiveki ezintandathu zeyoga kunye nokucamngca babenokuphucuka okubonakalayo kwiimvakalelo zoxolo, ukugxila kunye nonyamezelo.

5. Fumana ithagethi yentliziyo yakho ekujolise kuyo

Iithagethi zentliziyo yakho ekujolise kuyo ngexesha lokuzivocavoca i-aerobic ngama-50 ukuya kuma-70 eepesenti ubuninzi bemisebenzi yakho yokumodareyitha, kunye neepesenti ezingama-70 ukuya kuma-85 zakho ubuninzi bemisebenzi eyomeleleyo.

Unokuqikelela izinga eliphezulu lentliziyo yakho ngokukhupha iminyaka yakho ukusuka kuma-220. Umzekelo, ukuba uneminyaka engama-45, izinga lakho lentliziyo liphezulu liya kuba li-175.

6. Zama uqeqesho lwe-HIIT

Uqeqesho lwexesha eliphakamileyo (HIIT) lubandakanya ukuphindaphinda okuphindaphindayo kwamanqanaba aphezulu okutshintshana namaxesha okuphumla. Umzekelo unokuba yimizuzwana eyi-10 yesibini kunye nokuphumla kwimizuzwana engama-30 phakathi kwe-sprint nganye.

Kunye nokuphucula impilo yakho yomzimba, uqeqesho lwe-HIIT kunokuphucula ubuntununtunu be-insulin, uxinzelelo lwegazi, kunye nokukunceda ulahlekelwe ngamanqatha esisu. Uqeqesho lwe-HIIT luhlobo oluphambili lokuzilolonga, kwaye lulunge ngakumbi kubantu abasele besebenza ngokwasemzimbeni.

7. Fumana imithambo oyithandayo

Abantu abaninzi banxulumana nokuzilolonga nokuya ejimini, ukuphakamisa iintsimbi, kunye nokubaleka kwitayile yokunyathela. Nangona kunjalo, nokuba awuyonwabeli le misebenzi, zininzi iindlela zokuphucula impilo yakho. Endaweni yokuzinyanzela wenze umthambo ongawuthandiyo, cinga ngezinto ozithandayo.

Umzekelo, ukuba uyakucaphukela ukubaleka kodwa uthanda ukujayiva, ukuthatha iklasi yokudanisa njengoZumba yindlela elungileyo yokuphucula ukomelela komzimba wakho.

8. Hlala unkcenkceshelwe

Ukuthintela ukuphelelwa ngamanzi emzimbeni xa usebenza, kubalulekile ukuba uhlale uhlanjululwe, ngakumbi ukuba usebenza kwindawo eshushu okanye efumileyo. Ukuba iiseshoni zakho zide kakhulu, unokufuna ukuqaphela ukuthatha i-electrolyte ukubuyisela iiminerali ezilahlekileyo ngexesha lokubila.

Ukuzivocavoca ukuzama

Ukwenza umthambo we-aerobic kuyomeleza rhoqo intliziyo kunye nemiphunga kwaye kuphucule ukujikeleza kwakho, okunokukunceda wakhe amandla kunye nonyamezelo. Ukuzivocavoca kwe-Aerobic kubhekisa kulawo anyusa izinga lokuphefumla kunye nentliziyo yakho, njenge:

• ukubaleka
• ukudanisa
• ukuqubha
• intenetya
• ibhola yomnyazi
• ihoki
• ukuhamba ngokukhawuleza

Xa uza kuqaphela iziphumo

Ukuba uqeqesha ngokungaguquguqukiyo kwaye uqhubeka rhoqo, unokulindela ukubona ukuphucuka okubonakalayo kwiinyanga ezimbini ukuya kwezintathu.

Inkqubela phambili ithatha ixesha. Ukwandisa ubunzima obuphakanyisayo, umgama ohambayo, okanye ubunzima bokuzivocavoca ngokukhawuleza kunokukhokelela ekulimaleni okanye ukutshiswa. Zama ukwandisa ubunzima bokusebenza kwakho kumanyathelo amancinci ukunciphisa umngcipheko wokulimala okanye ukudinwa.

Umzekelo, ukuba uyakha inkqubo eqhubayo, awungekhe ufune ukuhamba usiya kwiimayile ezintathu ukuya kuloliwe ukuya kwiikhilomitha ezili-10 ngokuzilolonga ngokufanayo. Isicwangciso esingcono singanyuka siye kwiimayile ezine ekuqaleni, sihamba kancinci ukuya kwi-10 yeekhilomitha kwiiveki ezininzi.

Uza kuthetha nini nepro

Ukusebenza nomqeqeshi oqeqeshiweyo kunokuba luncedo nokuba ungakanani na. Umqeqeshi unokukunceda uyile inkqubo efanelekileyo kwinqanaba lakho lokuqina komzimba kwaye akuncede usete iinjongo ezizizo. Umqeqeshi olungileyo uya kuqinisekisa ukuba awuqhubeki phambili ngokukhawuleza ukunciphisa amathuba akho okulimala.

Umgca wezantsi

Amagama athi “amandla” kunye “nonyamezelo” aneentsingiselo ezifanayo kwaye ahlala esetyenziswa ngokwahlukeneyo. Ukuzilolonga rhoqo kunokukunceda ukuba uphucule zombini ezi mpawu zokomelela komzimba.

Iingcali zicebisa ukufumana ubuncinci imizuzu eyi-150 yomsebenzi we-aerobic ngeveki. Ukuzivocavoca ngaphezulu kwemizuzu eyi-150 ngeveki kunxulunyaniswa nezibonelelo ezongezelelweyo zezempilo.