Ukudada kunye nokubaleka: Yeyiphi efanelekileyo ekuLungeleyo?

Umxholo

• Ukuqubha, ukubaleka, kunye nekhalori kutshise
• Ngaba ukuqubha okanye ukubaleka kungcono ukutshisa amanqatha?
• Zeziphi izibonelelo zokudada?
• Zeziphi izibonelelo zokubaleka?
• Ukuqubha okanye ukubaleka? Yeyiphi efanelekileyo kuwe?
• Imibuzo emi-6 ekufuneka uzibuze yona
• Umgca wezantsi

Ukuqubha kunye nokubaleka zombini ezi ndlela zintle kakhulu zokwenza umthambo wentliziyo. Emva kwayo yonke loo nto, banika ingxelo yesithathu kwisithathu seetrayethloni. Zombini ziindlela ezilungileyo zokuphucula ukomelela kwe-cardio kunye nokutshisa iikhalori.

Ukuqubha kukonyusa izinga lokubetha kwentliziyo yakho, kuyomeleza kwaye kuyenza ithone imisipha yomzimba yakho ephezulu neyasezantsi, kwaye itshise iikhalori, lonke elixa usahleli unefuthe lokuzilolonga.

Iithoni zokubaleka umzimba wakho osezantsi, izibane zeekhalori kwaye, ngenxa yokuba ithathwa njengomsebenzi othwala ubunzima, inceda ukuthintela ukulahleka kwethambo, nako.

Ngaba awuqinisekanga ukuba ungatsiba echibini okanye ubethe umzila wokubaleka? Akukho ngxaki. Kweli nqaku, siza kugubungela yonke into oyifunayo malunga nezibonelelo zokudada nokubaleka, kunye nendlela yokuthatha isigqibo sokuba yeyiphi efanelekileyo kuwe.

Ukuqubha, ukubaleka, kunye nekhalori kutshise

Xa kuziwa kwinani leekhalori onokuzitshisa xa ubhukuda okanye usebenza, kufuneka uqale uqonde ukuba ukutshisa ikhalori kusekwe kwizinto ezininzi, kubandakanya ubunzima bakho kunye nokuqina komthambo.

Ngokutsho kweHarvard Medical School, ikhalori yokutsha ngokubhukuda xa kuthelekiswa nokubaleka iqikelelwa ngolu hlobo lulandelayo, ngokusekwe kubunzima bomzimba kunye nemizuzu engama-30 yomsebenzi.

Ngobalo oluthe kratya, ungasebenzisa ikhawuntari yomsebenzi wekhompyuter enje ngale evela kwiBhunga laseMelika kuQeqesho.

Ngaba ukuqubha okanye ukubaleka kungcono ukutshisa amanqatha?

Ukuya kutshisa amanqatha, ugqirha wezinto ezibonakalayo uJena Gatses, PT, DPT, LMT, SFMA, CSCS, uthi zininzi izinto eziqwalaselwayo.

"Uqeqesho lokuphumla yenye indlela umntu anokuqinisekisa ngayo ukuba uyatshisa iikhalori ezingaphezulu kwaye, ngenxa yoko, ukunciphisa amanqatha emzimbeni nakwisisu," utshilo.

Uqeqesho lwexesha eliphakamileyo (HIIT) lubandakanya ukugqabhuka okufutshane kokuzilolonga ngamandla okulandelwa ngamaxesha okufumana amandla asezantsi. Nangona usebenza ixesha elingaphantsi, uphando lubonise ukuba olu hlobo lokuzilolonga lubonelela ngezibonelelo ezifanayo zempilo njengokuphindaphinda umsebenzi omninzi.

NgokukaGatses, unokwenza uqeqesho olusebenzayo oluphezulu ngokusebenza nokubhukuda.

“Iikhalori zizonke ozitshisileyo zixhomekeke kubungakanani bomthambo, onxibelelene ngqo nokubetha kwentliziyo yakho. Xa usenza imbaleki, umzekelo, unyusa izinga lokubetha kwentliziyo yakho liye kumaqondo agqithisileyo kangangexesha elifutshane, ”utshilo.

Kungenxa yoko le nto ukwenza imijikelezo eliqela ngamaxesha amafutshane okuphumla kunokuba luncedo kakhulu ekutshiseni iikhalori namanqatha.

Unoko engqondweni, kukuphosa phezulu ukuba ukuqhuba okanye ukuqubha kungcono ekutshiseni amafutha.

Into ekufuneka uyiqwalasele yile:

• ubungakanani bomthambo owenzayo
• ukuphakamisa kangakanani ukubetha kwentliziyo yakho kwaye uyigcine iphakanyisiwe
• ixesha lokuzilolonga

Umgca wokugqibela usebenza kunye nokubhukuda yindlela efanelekileyo yokuzivocavoca ukutshisa iikhalori kunye namafutha.

Zeziphi izibonelelo zokudada?

• Kulula kumalungu akho. Enye yeenzuzo eziphambili zokubhukuda kukuba kulula kumalungu akho. Oku kubaluleke ngakumbi ukuba une-osteoarthritis, isifo samathambo, okanye ezinye iimeko ezibangela iintlungu ezidibeneyo. Uphononongo luka-2016 lufumanise ukuba ukuqubha, njengongenelelo ngoncedo, kukhokelela ekunciphiseni ukuqina kunye nentlungu edibeneyo.
• Yindlela ekhuselekileyo yokwenza umthambo ukuba uyachacha ekonzakaleni. Ukuqubha lukhetho olukhethiweyo kubantu abaphilayo ngenxa yokulimala, ngakumbi. Ukuqaqamba kwamanzi kubonelela ngenkxaso engaphezulu yemisipha kunye namalungu xa kuthelekiswa nokusebenza emhlabeni. Oku kukuvumela ukuba usebenze nzima kwaye ubeke ifuthe elincinci emzimbeni wakho kunokuba ubuya kwenza emhlabeni.
• Inika iindlela ezininzi zokutshisa iikhalori. Ukubhukuda kukwabonelela ngeendlela ezininzi ezahlukeneyo zokutshisa iikhalori. Ungatshintsha phakathi kwemigangatho yokubhukuda usebenzisa imivumbo eyahlukeneyo, ukongeza ukumelana nebhanti ye-aqua okanye isihlahla kunye nobunzima bamaqatha, okanye ukwenza ukuzilolonga okupheleleyo emzimbeni echibini.
• Inika umzimba wonke ukuzilolonga. Ukubhukuda kufuna ukuba usebenzise izihlunu ezininzi emzimbeni wakho, nto leyo eyenza ukuba ube kukuzilolonga okugqibeleleyo komzimba. Ukubaleka, ngelixa ulungele umzimba wakho osezantsi, akusebenzi izihlunu ngasemva kwakho, esifubeni, kwiingalo, okanye emagxeni kwinqanaba elifanayo lokuqubha.

Zeziphi izibonelelo zokubaleka?

• Inika ukutshiswa okuphezulu kweekhalori. Ukubaleka lukhetho oluhle kakhulu ukuba ufuna ukutshisa iikhalori ezininzi. Ubaleka ngokukhawuleza, kokukhona uya kutshisa. Ngokongeza ixesha lokuhamba okanye lokubaleka, ungaguqula ukubaleka kwakho kube kukutshisa ikhalori, ukuzilolonga nokutyeba. Ukuze uqalise, zama umlinganiso wexesha elizi-2 ukuya ku-1. Umzekelo, baleka ngesantya esikhawulezayo semizuzu emi-2, emva koko uhambe okanye ubaleke umzuzu omnye. Phinda imizuzu engama-30.
• Ngumthambo othwala ubunzima. Ukubaleka kukuvumela ukuba wandise uxinano lweethambo lakho ngokwenza umsebenzi wokuthwala ubunzima. Ukuqubha akuvumeli oku. Ukuthwala ubunzima njengokubaleka, ukuhamba kunye nokunyuka intaba zezona zinto zilungileyo zokwakha amathambo, njengoko zifuna ukuba usebenze ngokuchasene nomxhuzulane.
• Kulula ukuqalisa. Ngokungafaniyo nokuqubha okufuna iphuli, ukusebenza kuphela kufuna izihlangu ezifanelekileyo kunye nokufikelela ngaphandle okanye kwindawo yokunyathela.
• Uya kufumana umthamo wevithamini D. Ukuhamba ngaphandle ngaphandle ukuze usebenze nako kunokunyusa amanqanaba akho e-vitamin D. Khumbula nje ukunxiba i-sunscreen kunye nokuphepha ukubaleka phakathi kwe-10 kusasa kunye ne-3 emva kwemini, xa imitha yelanga yomelele.

Ukuqubha okanye ukubaleka? Yeyiphi efanelekileyo kuwe?

Zombini ezokudada kunye nokubaleka ziyimisebenzi yentliziyo, utshilo uGatses, ngenxa yoko yehla kukhetho lwakho, iimeko zempilo, kunye nendlela ophila ngayo.

Cinga ngale mibuzo xa uzama ukuthatha isigqibo sokuba loluphi uhlobo lomthambo olulungele wena.

Imibuzo emi-6 ekufuneka uzibuze yona

1. Ngaba unentlungu edibeneyo? Ukuba une-arthritis okanye ezinye iintlobo zentlungu edibeneyo, unokufuna ukukhetha ukudada endaweni yokubaleka. Ukuqubha kubeka uxinzelelo kumalungu akho, kuwenze ube luhlobo oluthile lokuzilolonga, kwaye kunqabile ukuba kwandise imiba edibeneyo.
2. Ngaba uyafuna ukomeleza umzimba wakho ongasentla? Ukuba ukomeleza kunye nokunyusa umzimba wakho ophezulu kubaluleke kakhulu, ukubhukuda mhlawumbi kuyindlela engcono. Kungenxa yokuba ukuqubha kunika ukuzilolonga komzimba ojolise kuninzi lwamaqela akho amakhulu emisipha.
3. Ngaba uyafuna ukuphucula impilo yakho yethambo? Ukuba uzama ukwenza umsebenzi omninzi owanceda ukuthintela ukulahleka kwethambo, ukusebenza kunokuba lolona khetho lubhetele.
4. Ngaba unako ukufikelela echibini? Ukuba ukufikelela echibini kungumba, khetha ukuqhuba, okunokwenziwa phantse naphina. Qiniseka ukuba uyabaleka kwiindawo ezikhuselekileyo kwaye kude nezithuthi.
5. Ingaba unokwenzakala okungaphantsi komzimba? Ukuba unedolo, i-ankle, i-hip, okanye ukulimala komqolo, ukubhukuda kunokuba yinto ekhuselekileyo kuba kukho impembelelo encinci kumalungu akho.
6. Ingaba unokwenzakala egxalabeni? Ukuba unokwenzakala egxalabeni, ukuqubha ngesifo esiphindaphindayo kunokubangela ukucaphuka, ngoko ke ukubaleka kunokuba yinto ebhetele kolu hlobo lokulimala.

Umgca wezantsi

Nokuba ungazikhethela oluphi uhlobo lokuzivocavoca i-aerobic, eyona nto iphambili yile: Ukuzilolonga ngentliziyo yeyona nto ibalulekileyo ekugcineni impilo yakho yonke ngokomzimba nangokwengqondo.

Zombini ukuqubha kunye nokubaleka kuya kukunceda utshise iikhalori, ukonyuse impilo yakho yomzimba kunye nokuthambisa izihlunu zakho.

Ukuba awuqinisekanga ukuba yeyiphi oyikhethayo, kutheni ungazibandakanyi zombini kwinkqubo yakho yokomelela komzimba? Uqeqesho olunqamlezileyo ngeendlela ezahlukeneyo zokuzilolonga yeyona ndlela ilungileyo yokongeza iintlobo ezahlukeneyo zomsebenzi wakho ngelixa unciphisa ithuba lokonzakala.

Ukuba umtsha ukuzivocavoca umzimba okanye unempilo okanye ukwenzakala, qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise nayiphi na into entsha.