Ukuqubha ukuze unciphise umzimba

Ukuseka i-routine esebenzayo, ezinzileyo yokuzivocavoca yinxalenye ephambili yalo naliphi na iqhinga lokunciphisa ubunzima, uthi uRussell F. Camhi, ugqirha wezonyango oluphambili lwezonyango kwi-Northwell Health Orthopedic Institute e-Great Neck, eNew York.Ungugqirha weqela eliyintloko kwiYunivesithi yaseHofstra eUniondale, eNew York, kunye noprofesa oncedisayo eHofstra/Northwell School of Medicine.

Isicwangciso sexesha elide sokunciphisa umzimba kufuneka sibandakanye umthambo we-cardiovascular-onokuthi ubonise ukuqubha, uCamhi uthi.Ukuqubha kubonelela ngeenzuzo ezibalaseleyo zentliziyo kunye nenzuzo eyongezelelweyo yokuba lula kumalungu, amadolo kunye neenyawo.“(Ukuqubha) luncedo kakhulu kubantu abane-hip, idolo okanye i-ankle arthritis,” utsho.“Ukuhamba, ukubaleka nokusebenza kwi-treadmill kubeka uxinzelelo olukhulu kumalungu.Ubunzima bomzimba womntu buba bukhulu ngokuphindwe kasibhozo kunelungu elinye xa ebaleka naxa esehla esenyuka.”

Ukuqubha yindlela elungileyo yokuzilolonga kubantu bayo yonke iminyaka, kodwa lolona khetho lulungileyo kubantu abadala kunye nezigulana ezityebe kakhulu, kuba kunceda ukunciphisa uxinzelelo kumalungu abo, utshilo.

Ngokukodwa ngeenyanga ezishushu zasehlotyeni, xa abanye abantu besenokungasoloko beziva bekhuthazekile ukuba benze umthambo onzima, ukuqubha kunye nokwenza i-aerobics yamanzi kunokuba yinto esebenzayo neyonwabisayo yerejimeni yokunciphisa ubunzima.

Indlela yokwehlisa Ubunzima Ukuqubha

Nanga amacebiso amathandathu okuqubha ukuze unciphise umzimba:

1. Qalisa usuku lwakho ngokuqubha kusasa.

Ukuqubha kusasa yindlela entle yokutsiba-ukuqala usuku lwakho – kwaye akunyanzelekanga ukuba ubethe idama ungenanto.

Ngaphandle kokuba umama wakho ebekuxelela ntoni malunga nokungacetyiswa kokutya ngaphambi kokuba utsibe echibini okanye elwandle, kukhuselekile ukutya ukutya okulula okanye i-snack ngaphambi kokuba uqubhe, utshilo uJamie Costello, umlawuli olawulayo wokomelela kunye nePritikin Longevity Centre eMiami."Kukho ukubhideka okuthile ukuba ukutsiba isidlo sakusasa kunokuncedisa umzimba ekusebenziseni amafutha njengamafutha, kodwa uphando lubonisa ukuba zizo zonke iikhalori ezisetyenzisiweyo kwaye zitshiswe imini yonke ebonisa ukulahleka kwamafutha xa kuthelekiswa nexesha lokutya."

IPitikin icebisa ukwahlula isidlo sakusasa ngokutya isiqingatha sebhanana okanye ikomityi yesiqingatha ye-oatmeal kunye namaqunube ukuze uphule ubusuku bakho ngokukhawuleza kwi-15 ukuya kwimizuzu engama-20 ngaphambi kokuzilolonga ngamandla ekuseni."Emva kokusebenza, isidlo sakusasa sabamhlophe beqanda kunye nemifuno yindlela enhle yokubonelela izihlunu ngeprotheni efunekayo (abayifunayo)."

2. Phakamisa isantya kwaye ubandakanye ukuqubha okunzima.

Ukubaleka imayile kutshisa iikhalori ezininzi kunokuhamba loo mgama.Ngokufanayo, ukuqubha ngesantya esikhawulezayo kutshisa iikhalori ezininzi kunokubhukuda ngokuthe chu nangokucothayo, utshilo uMichele Smallidge, umfundisi-ntsapho kunye nomlawuli we-BS Exercise Science Programme kwiSikolo seSayensi yezeMpilo kwiYunivesithi yaseNew Haven eWest Haven, Connecticut.

"Umzamo owongeziweyo 'wokuthatha isantya' okanye ukunyusa umzamo uya kutshisa iikhalori ezininzi ngelo xesha."Ucebisa ukuphuhlisa isicwangciso esicwangcisiweyo, mhlawumbi ukubhukuda kunye neqela okanye ukusebenza kunye nomqeqeshi, ukutyhala izithintelo ezidlulileyo zomzimba kunye nengqondo ukuze uqubhe nzima kwaye ngokukhawuleza.

3. Ukuyigcina inika umdla, yahluka indlela yakho yokuqubha.

Njengalo naluphi na uhlobo lokuzilolonga, ukuba uqubha kunye nenqanaba elifanayo lokuqina kwithuba leeveki okanye iinyanga, iinzame zakho zokunciphisa umzimba zinokuthi zibe yi-plateau, u-Smallidge uthi.Ukuqubha umgama ofanayo ngesantya esifanayo nako kunokuvelisa isithukuthezi, nto leyo enokwenza kube nzima ukuhlala ukhuthazwa ekuhambeni kwexesha.

Ukutshintsha indlela yakho yokuqubha yindlela elungileyo yokugcina izinto zinomdla emanzini kunye nokuphumela kwiiplateaus zokunciphisa umzimba, utshilo uSmallidge.Umzekelo, embindini wesiqhelo sakho, ungaxuba emathangeni okanye amabini apho uqubha ngokukhawuleza kangangoko unako.Okanye unokuqubha neqabane lakho nize nibe nemidyarho ngamaxesha athile.Ukujoyina iklasi ye-aerobics yamanzi kukwayindlela entle yokutshintsha indlela osebenza ngayo emanzini.

Ukuzibhokoxa ngeentsimbi zamanzi yenye indlela eyonwabisayo yokutshintsha indlela yakho yokuqubha, utsho uTyler Fox, umqeqeshi oyintloko wokuqubha kwiLife Time, indawo yeembaleki eScottsdale, eArizona.“Njengoko ucinezela iintsimbi emanzini, ukuxhathisa kwenza izihlunu zakho zisebenze ngendlela efanayo nendlela iibhendi ezixhathisa ngayo emhlabeni,” utshilo uFox.“Unokwenza uninzi lweentshukumo zakho ozithandayo kwigumbi lobunzima usebenzisa iintsimbi zamanzi echibini.Unokuphuhlisa amandla kwaye usebenze inkqubo yakho ye-cardiovascular system ngexesha elifanayo.Ukutshintsha isantya esonwabileyo, khetha imithambo embalwa ye-dumbbell oyithandayo kwaye uyisebenze emanzini phakathi kokuphindaphinda kokuqubha kwakho.

4. Yongeza iklasi yokuqubha kumxube.

Ukuqubha ngumsebenzi omkhulu wentliziyo kuba kuvula amaqela amaninzi emisipha ngaxeshanye, utshilo uCamhi.Okukhona amaqela ezihlunu asebenzayo ngexesha lokuzilolonga, kokukhona umzimba uya kutshisa amandla, nto leyo enokukunceda unciphise umzimba.

Ukuba umtsha ekuqubheni okanye usetyenziselwa ukuqubha kodwa unomhlwa kwimivumbo yakho, ukuthatha iklasi yokuqubha ukufunda okanye ukuxubha iindlela ezifanelekileyo kunokukunceda usebenze ngakumbi kwaye ufumane okuninzi ekusebenzeni kwakho emanzini.Uninzi lwamaziko olonwabo asekuhlaleni, i-YMCA kunye ne-American Red Cross, zibonelela ngezifundo zokuqubha.

5. Qubha rhoqo kangangoko uthanda.

Akukho mgaqo unzima kwaye ukhawulezayo oyalela ukuba kufuneka uqubhe kangaphi njengenxalenye yomzamo wokunciphisa ubunzima.Yintoni ecacileyo kukuba umlinganiselo ocetyiswayo wokuzilolonga ukuphumeza ukulahleka kwesisindo ubuncinci imizuzu eyi-150 ngeveki yomsebenzi olinganiselayo we-aerobic okanye imizuzu ye-75 yokuzivocavoca ngamandla ngeveki, okanye ukudibanisa ezimbini, u-Smallidge uthi.(Lo ngumlinganiselo omncinci womsebenzi we-cardiovascular the American Heart Association uncoma ukuba abantu abadala kunye nabantwana bagcine impilo enhle.)

Ke, ungafumana ubungakanani obuncinci be-cardio ngo-kuxhomekeka ekubeni uhamba ngesantya esinzima okanye esiphakathi - ukuqubha kathathu ukuya kahlanu ngeveki imizuzu engama-25 okanye njalo ngexesha.Gcina ukhumbule ukuba unako ukuqubha yonke imihla kuba le ndlela yokuzilolonga ayinzima emadolweni, amalungu okanye ezinyaweni.Kwakhona, qaphela ukuba ukuzibandakanya kuqeqesho lwamandla ubuncinane kabini ngeveki kuya kuqinisa imizamo yakho yokunciphisa ubunzima.

6. Vavanya indlela otya ngayo ukutya.

Xa wayeziqeqeshela imisitho yokuqubha kwiiOlimpiki, indadi eyafumana imbasa yegolide izihlandlo ezingama-23, uMichael Phelps, yayisitya malunga neekilojoule eziyi-10 000 ngosuku, nto leyo eyamncedayo ukuba abe nomzimba obhityileyo.Kakade ke, wayequbha ngamandla kwaye ngokukhawuleza iiyure eziliqela yonke imihla.