Ikhefu lokuzilolonga: Kuthatha ixesha elingakanani ukuphulukana nobunzima beMisipha?

Umxholo

• Lide kangakanani?
• Iimbaleki eziqeqeshiweyo
• Amandla emisipha
• Ukomelela kweCardio
• Ezingafumanekiyo
• Imisipha vs. cardio
• Ubudala kunye nokwabelana ngesondo
• Ukufumana kwakhona ukufaneleka
• Umgca wezantsi

Lide kangakanani?

Nje ukuba ungene kwinkqubo yokomelela komzimba, unokuba nexhala lokulahlekelwa yinkqubela yakho ukuba uthathe ikhefu. Nangona kunjalo, ukuthatha iintsuku ezimbalwa ekwenziweni kokuzilolonga kulungile kuwe kwaye kunokukunceda ufezekise iinjongo zakho zomzimba ekuhambeni kwexesha.

Ngakolunye uhlangothi, ukuthatha ixesha elide lokuphumla kuthetha ukuba uya kuqala ukulahlekelwa ngumzimba kunye ne-cardio fitness oyifumene. Ukukhawuleza kokulahleka kwenzeka kuxhomekeke kwizinto ezininzi, kubandakanya inqanaba lokuqina kwangaphambi kwekhefu.

Kwiimeko ezininzi, awuyi kuphulukana namandla amaninzi ukuba uthatha iiveki ezintathu ukuya kwezine, kodwa ungaqala ukuphulukana nonyamezelo lwe-cardio kwiintsuku ezimbalwa.

Iimbaleki eziqeqeshiweyo

Inkcazo evulekileyo "yembaleki" ngumntu oye wazilolonga kahlanu okanye kathandathu ngeveki ngaphezulu konyaka. Ngamanye amaxesha, abantu abenza imithambo amaxesha nje ambalwa ngeveki kodwa besenza iminyaka kangangeminyaka bajongwa njengeembaleki.

Amandla emisipha

Iimbaleki zingaqala ukuphulukana namandla emisipha yazo malunga neeveki ezintathu ukuba azisebenzi, ngokophando. Iimbaleki zihlala ziphulukana namandla apheleleyo emisipha ngexesha lekhefu kunabo bangadlaliyo.

Ngokubanzi, ungathatha ngaphandle kokubona ukwehla okubonakalayo ekusebenzeni kwamandla.

Ukomelela kweCardio

Uphononongo lwamva nje luye lwajonga iimbaleki ezingama-21 ezithathe inxaxheba kwi-2016 Boston Marathon emva koko banciphisa umthambo wabo. Babehamba bebaleka malunga neekhilomitha ezingama-32 ngeveki, ukuya kwii-3 okanye ii-4 zeekhilomitha ngeveki. Emva kweeveki ezine zale nkqubo incitshisiweyo, imbaleki yeembaleki yomzimba yayisele yehle kakhulu.

Abaphandi baqaphele ukuba iimbaleki ngekhe zabona ukwehla okukhulu ukuba bebenokuyeka ukuzilolonga ngokupheleleyo. Ukubaleka iimayile ezintathu okanye ezine ngeveki kubancede bagcina inqanaba lomzimba womzimba.

Ukuba ungumdlali omele unciphise umthambo ngenxa yexesha okanye ukulimala, ukugcina umgangatho omncinci womsebenzi kunokukuthintela ukuba ulahlekelwe yimpilo yakho ye-cardio.

Ezingafumanekiyo

Ukuba awusebenzi malunga nesihlanu ngeveki okanye khange wenze umthambo rhoqo ixesha elide, kungenzeka ukuba uwela kudidi olungaphelelanga.

Njengabadlali, ungathatha malunga neeveki ezintathu ungakhange ubone ukwehla okubonakalayo kumandla akho emisipha, ngokophando luka-2012. Akufanele uthathe ixesha elide kunoko ukuba unokukuphepha, nangona kunjalo. Ukungafikeleli kubadlali kunokwenzeka ngakumbi ukuba iimbaleki ziphulukane nenkqubela phambili yazo ngexesha lokungasebenzi.

Iindaba ezimnandi? Uphononongo luka-2010 lwafumanisa ukuba bobabini iimbaleki kunye nabangathandiyo banokufikelela kwinqanaba labo lokuqina ngokukhawuleza emva kwekhefu, kunokuba baqale uqeqesho.

Imisipha vs. cardio

Imizimba yethu ilungile ekugcineni amandla onke. Ukuba uthatha iiveki ezimbalwa ekusebenziseni, amandla omzimba wakho awuyi kuthatha ukubetha.

Siyazi ukuba amandla emisipha omzimba ahlala ngokufanayo ngenyanga yokungazienzi umthambo. Nangona kunjalo, njengoko kuchaziwe apha ngasentla, iimbaleki zingaqala ukuphulukana nezihlunu emva kweeveki ezintathu zingasebenzi.

Ulahlekelwa yi-cardio, okanye i-aerobic, ukomelela ngokukhawuleza kunamandla emisipha, kwaye oku kungaqala ukwenzeka kwiintsuku nje ezimbalwa. Ngokophando olwenziwe ngo-2012 kwiimbaleki, unyamezelo luyancipha phakathi kwe-4 kunye ne-25 yeepesenti emva kwekhefu le-3 ukuya kwi-4 leveki kwi-cardio. Abaqalayo banokufumana ukuqina komzimba kwabo kubuyela kwi-zero emva kwekhefu leeveki ezine.

Ubudala kunye nokwabelana ngesondo

Ubudala bakho kunye nokwabelana ngesondo kwakho kungadlala indima ekukhawulezeleni ukuba ulahlekelwe ngumzimba.

Njengoko sikhula, kuya kuba kukugcina ubunzima bemisipha kunye namandla. Ngexesha lekhefu, abantu abadala bafumana amava okwehla okukhulu komzimba.

Isifundo esinye esivela kuma-2000 abathathi-nxaxheba ngokwamaqela (abaneminyaka engama-20 ukuya kwengama-30 ubudala, kunye nama-65- ukuya kuma-75 ubudala) kwaye bababeka kulo lonke ixesha lokuzilolonga kunye nexesha lokungasebenzi. Ngexesha lekhefu leenyanga ezintandathu, abathathi-nxaxheba abadala baphelelwa ngamandla phantse kabini ngokukhawuleza kunabancinci.

Uphononongo alufumananga mahluko ubalulekileyo ekuphulukaneni namandla phakathi kwamadoda nabasetyhini abakumaqela afanayo. Nangona kunjalo, abafazi abadala kuphela kwabo babebuyela kwinqanaba labo lokomelela emva kwesithuba seenyanga ezintandathu, oko kuthetha ukuba baphulukene nayo yonke inkqubela phambili yabo.

Ukuyeka ukuya exesheni kunokwenzeka kungunobangela wokulahleka kwamandla kubathathi-nxaxheba ababhinqileyo abadala. Uphononongo luka-2009 lufumanise ukuba lubangela ukwehla kwe-estrogen eyehlise ubunzima bemisipha kunye namandla.

Ukufumana kwakhona ukufaneleka

Emva kokuthatha ikhefu kwimithambo, iimbaleki ziyakwazi ukubuyela kumanqanaba azo omzimba okhawulezileyo ngokukhawuleza kunabantu abangadlaliyo, ngokophando lowama-2010.

Iimbaleki ziphinda ziphinde zibuye namandla azo omzimba ngokukhawuleza ngenxa yenkumbulo yemisipha. Uphononongo lwamva nje lubonisa ukuba oku kwenzeka kwinqanaba lemfuza.

Abaphandi bafumanisa ukuba ukukhula kwezihlunu "kuyakhunjulwa" yimfuza kwimisipha echaphazelekayo. Xa uqala ukuqeqesha ezo zihlunu kwakhona, kwanasemva kwekhefu elide, izakhi zofuzo ziphendula ngokukhawuleza ngakumbi kunofuzo kwimisipha ebingasetyenziswanga ngaphambili.

Ukuba awuphelelanga, uya kuba nenkumbulo yemisipha evela kwimisebenzi yangaphambili, kodwa iijini zakho azizukukhawuleza ukukhumbula umthambo wakho wangaphambili ukuba wawungahambelani ncam. Usazokwazi ukubuyela kwinqanaba lakho lokuqina qho ngokukhawuleza kunokuba bekuthathe ixesha lokuqala, kodwa kuya kuba njalo kunembaleki.

Ubume obungcono obukuyo ngelixa uqeqesho, ngokukhawuleza uya kuba nakho ukubuyela kwelo nqanaba.

Umgca wezantsi

Imiba eliqela ichaphazela ukuba kuya kukuthatha ixesha elingakanani ukuba uphulukane nawo kwaye uphinde uphinde ubuyele kumanqanaba omzimba wakho ukuba uthatha ikhefu. Kuxhomekeke ekubeni wenza luphi uhlobo lomthambo.

Ungahamba kude noqeqesho lwamandla ixesha elide ngaphandle kokubona iingxaki ezinkulu. Ukuba wenza imidlalo yokunyamezela, njengokubaleka okanye ukuqubha, uya kubona ukwehla komzimba wakho we-cardio ngokukhawuleza.

Eyona nto iphambili kukuba ukuthatha ikhefu leentsuku ezimbalwa, okanye iiveki ezimbalwa kwiimeko ezininzi, ngekhe kuyiphazamise kakhulu inkqubela yakho. Khumbula, uya kuba nakho ukufikelela kwinqanaba lakho lokuqina komzimba ngokukhawuleza emva kwekhefu kunokuba wawenzayo ukuqala kwakho uqeqesho.

Ukuba ufuna ukunciphisa umsebenzi wakho kodwa akufuneki uyeke ngokupheleleyo, nokuba ubuncinci bamandla okanye umsebenzi we-cardio unokukuthintela ekuphulukaneni nayo yonke inkqubela phambili.

Ukuba unengxaki yokuhlala kumkhondo ngesicwangciso sokomelela komzimba, ukuthetha nomqeqeshi wakho kunokunceda. Banokukucwangcisa ngesicwangciso esithathela ingqalelo indlela ophila ngayo, inqanaba lokomelela komzimba, iinjongo kunye nako nakuphi na ukonzakala.

Ukufumana indlela elungileyo kunokukunceda uyonwabele imithambo kwaye unamathele kuyo ixesha elide.