Ungakanani umthambo omninzi kakhulu?
Xa usungula ngentshiseko irejimeni entsha yokuzilolonga, kunokuba ngumceli mngeni ukufumanisa ukuba mngakanani umthambo omninzi kakhulu, utshilo uToril Hinchman, umlawuli wokomelela nokuba sempilweni weYunivesithi yaseThomas Jefferson ePhiladelphia.
Indlela efanelekileyo yokuphepha ukuqeqeshwa ngokugqithiseleyo kukuphuhlisa isicwangciso sokuzilolonga esibandakanya ukuphumla okuqinileyo kunye nokuhambelanayo kunye necandelo lokubuyisela.Uthi: “Uqeqesho ngaphandle kwesicwangciso yeyona ndlela ilungileyo yokuziqeqesha.“Apho abantu badibana nemicimbi kuxa betsiba ngaphandle kwesicwangciso.Bacinga ukuba kufuneka baye kwindawo yokwenza umthambo yonke imihla kangangeyure okanye ngaphezulu, kodwa akuyomfuneko ukuba uyenze loo nto.”
U-Hinchman ukwacebisa ukuba ujonge usetyenziso lwesicwangciso sokuzilolonga.Kukho uluhlu olubanzi lwezo zixhobo zokusebenza, zabaqalayo, abalolongi abaphakathi kunye namagqala ejim ephucukileyo.
Ukubaluleka kokuphumla nokuchacha
Ingakanani ixesha lokuphumla kunye nexesha lokubuyisela elifunekayo liya kuxhomekeka kwizinto ezininzi, ezifana neminyaka yakho, isixa kunye nohlobo lokuzilolonga owenzayo kunye nesimo sakho somzimba wonke, uHinchman uthi.Yintoni enzima, iyure yonke yokuzilolonga kwindoda eneminyaka engama-65 ubudala isenokungabi nzima kangako kumfazi oneminyaka engama-30 ubudala, umzekelo.Nokuba yeyiphi na imithambo enzima kuwe, kukho izinto onokuthi uzenze ukukunceda ukuba uphinde ubuyele kusuku olulandelayo, njengokuzolula kunye nokuqengqeleka amagwebu-apho ubeka iqhekezana legwebu ngaphantsi kwelungu lomzimba wakho eliqinileyo, elifana noku. umqolo wakho okanye i-hamstrings, kwaye uqengqele phezu kwe-foam.
Kubalulekile ukukhumbula ukuba abaqeqeshi abaninzi bokuqina komzimba abawujongi umcimbi njengowokuzilolonga ngokugqithisileyo, kodwa “wokuchacha kancinane,” utsho uJonathan Jordan, umqeqeshi wobuqu ozinze kwindawo yaseSan Francisco.Uthi: “Umzimba womntu wenzelwe ukuba uhambe.“Kuyinto eqhelekileyo ukuba abantu benze umthambo kakhulu baze bangachami ngokwaneleyo.Ke imizimba yabo ingena etyaleni lokubuyisela.”
Ukuphepha ukuchacha kancinci, qiniseka ukuba usela amanzi amaninzi kwaye ulala ubuncinane iiyure ezisixhenxe ukuya kwezisibhozo ngobusuku.Kwaye lumkela ezi mpawu zisibhozo uziqeqesha ngokugqithisileyo:
1. Ukudinwa ngokugqithiseleyo
Ukuba umntu omtsha ukwenza umthambo kunye nokwenza uhlobo olunye lokuzilolonga - yithi, ukubaleka kwi-treadmill - kwindawo ethile, loo mntu unokuziva ediniwe.
Ukutshintsha indlela oqhele ukwenza ngayo umthambo yindlela elungileyo yokuphepha ukudinwa.Ukuba ukuzilolonga kwakho kuyi-cardio kwindalo, yixube kunye nobunzima okanye uqeqesho lokuxhathisa.Ukuba i-treadmill sisixhobo sakho sokuhamba, tshintsha umsebenzi wakho ngokusebenzisa ibhayisekile emileyo."Ngokuqhubekayo usenza imithambo emitsha, iindlela ezintsha zokuhambisa umzimba yindlela elungileyo yokuzigcina uchulumancile ngerejimeni yakho yokuzilolonga,"
2. Ukuncipha komdlalo weembaleki
Ukuba kwinqanaba elithile awukwazi ukubaleka, ukujikeleza okanye ukuqubha ngokukhawuleza oqhele ukwenza okanye awukwazi ukuphakamisa umlinganiselo oqhelekileyo wobunzima, ukuncipha komdlalo wakho wezemidlalo kunokuba luphawu lokuba uziqeqeshe kakhulu.Oku kuthetha ukuba "umzimba wakho ukuxelela ukuba kufuneka uphinde uphile," utshilo uHinchman.Nje ukuba ufumane ukuphumla okudingayo, uya kusebenza ngakumbi kwaye uphinde ufumane inqanaba lakho lesiqhelo lokudlala kwezemidlalo.
3. Ukunciphisa ukutya
Ukuzilolonga ngokuqhelekileyo yindlela elungileyo yokwenza ukutya okunempilo.Kodwa ukuzilolonga ngokugqithisileyo kunye nokuphumla ngokwaneleyo kunye nokubuyisela kwakhona kunokukhokelela kukungalingani kwehomoni ecinezela umnqweno wakho wokutya, utshilo uHinchman.Ukuncipha komdla wokutya, ngako oko, kunokubeka esichengeni irejimeni yakho yokuzilolonga.“Kufuneka utye isixa esifanelekileyo seekhalori kunye nezondlo ukuze ufumane okuninzi kwindlela yakho yokuzilolonga,” utshilo.
4. Ukudinwa
Kungokwemvelo ukuziva udiniwe ngoko nangoko emva kokusebenza nzima nangosuku olulandelayo."Kodwa ukuba emva kweentsuku uziva unzima emilenzeni kwaye kubonakala ngathi awuchacha phakathi kokuzilolonga, olo hlobo lokudinwa lunokuthetha ukuba uziqeqesha kakhulu, kwaye ufuna ukuphumla ngakumbi," utshilo uHinchman.
“Kusenokuthetha ukuba awufumani isixa esifanelekileyo seekhalori, iiminerali kunye neevithamini.Nokuba uzama ukunciphisa umzimba, udinga isondlo esifanelekileyo.”
5. Isantya sentliziyo esiphakamileyo
Isantya sentliziyo esiphumlayo esiqhelekileyo kubantu abaninzi ngama-60 ukuya kwi-100 ngomzuzu.Ukuba izinga lokuphumla kwentliziyo yakho litsiba ukusuka malunga nama-50 ukuya kuma-65 ngomzuzu, oko kunokuba luphawu lokuba usebenza kakhulu, utshilo u-Hinchman.Isenokuba luphawu lwengxaki yentliziyo, ngoko ke iya kuba yinto entle ukuba ujongwe ngumsebenzi wokhathalelo lwempilo.
Ukuseka ukubetha kwentliziyo yakho yesiqhelo, beka iminwe yakho esihlahleni ukujonga ukubetha kwentliziyo yakho, kwaye ubale ukubetha ngomzuzu.Inani leewotshi ezihlakaniphile zikwaxhotyiselwe ukunika izinga lokuphumla kwentliziyo yakho.Ngokuqinisekileyo, awuyi kufuna ukujonga ukubetha kwentliziyo yakho emva kokuzilolonga okunzima okanye okuphakathi.Ekuseni, emva kokuba uvuke ebuthongweni obuhle kwaye ngaphambi kokuba uphume ebhedini, lixesha elifanelekileyo lokujonga izinga lentliziyo yakho yokuphumla, ngokutsho kwe-American Heart Association.
6. Ukuphuthelwa
Ngokubanzi, ukuzilolonga kukunceda ukuba ulale.Kodwa ukugqithisa kunokulahla izingqisho zakho zokulala zendalo kunye nokuphazamisa umsebenzi oqhelekileyo wamahomoni endalo njenge-melatonin, ikhemikhali yengqondo ekunceda ukuba ufumane i-shuteye oyifunayo, uthi uDkt. Isikolo samayeza saseWashington.
7. Imiba yempilo yengqondo
Ukuziqhelanisa noxinzelelo kunokuphazamisa umsebenzi oqhelekileyo wehomoni yoxinzelelo i-cortisol, ekhutshwa ngamadlala e-adrenal, utshilo uMcMullen.I-Cortisol inceda umzimba wakho ukuba ujongane noxinzelelo, kodwa xa amanqanaba ehomoni ephezulu kakhulu, anokuba neziphumo eziyingozi.
Iziphumo ezinobungozi ze-cortisol eninzi zinokubandakanya:
Umsindo.
Ukuxhalaba.
Ukudakumba.
8. Amajoni omzimba abuthathaka
Ukuzivocavoca ngokubanzi kunceda amajoni omzimba, utshilo uMcMullen.Abantu abadala kunye nabantwana bafanele bafumane imizuzu eyi-150 yokuzivocavoca kwe-aerobic ephakathi ngeveki, okanye imizuzu engama-75 yokuzivocavoca ngamandla, okanye ukudibanisa ezimbini ngeveki, i-American Heart Association incoma.
Kodwa ukwenza umthambo kakhulu ungakhange uphumle ngokwaneleyo kunokuba nemiphumo emibi."Iinkqubo zomzimba wakho zinokwehla ukuba utyhala kakhulu izinto," utshilo uMcMullen."Ukuba ubeka onke amandla akho kuqeqesho, kuncinci okuseleyo ukulwa nosulelo, ngoko ke amajoni akho omzimba aya kubandezeleka."
Ixesha lokuposa: May-13-2022