Kungakanani ukuvivinya umzimba ngokweqile?
Uma wethula ngomdlandla uhlelo olusha lokujima, kungase kube inselele ukuthola ukuthi kungakanani ukuvivinya umzimba ngokweqile, kusho u-Toril Hinchman, umqondisi wokufaneleka nokuphila kahle we-Thomas Jefferson University e-Philadelphia.
Indlela engcono kakhulu yokugwema ukuziqeqesha ngokweqile iwukuba uthuthukise isu lokujima elihlanganisa ukuphumula okuqinile nokungaguquguquki kanye nengxenye yokutakula.Uthi: “Ukuqeqeshwa ngaphandle kokuhlela kuyindlela enhle yokuziqeqesha ngokweqile.“Lapho abantu behlangabezana nezinkinga kulapho bevele bangene ngaphandle kwepulani.Bacabanga ukuthi kufanele baye ejimini nsuku zonke ihora noma ngaphezulu, kodwa akudingekile ukuba wenze lokho.”
U-Hinchman uphinde uncome ukuthi uhlole izinhlelo zokusebenza zohlelo lokujima.Kunezinhlobonhlobo zezinhlelo zokusebenza ezinjalo, zabaqalayo, abavocavoci abaphakathi nendawo kanye nomakadebona be-gym ethuthukisiwe.
Ukubaluleka kokuphumula nokululama
Ukuthi singakanani isikhathi sokuphumula nokululama osidingayo sizoncika ezintweni eziningi, njengeminyaka yakho, inani kanye nohlobo lokuzivocavoca ozibandakanya kulo kanye nesimo sakho sonke somzimba, kusho u-Hinchman.Kuyini ukuzilolonga okunzima, okuthatha ihora lonke kwendoda eneminyaka engu-65 kungase kungabi nzima kakhulu kowesifazane oneminyaka engu-30 ubudala, isibonelo.Noma ngabe yikuphi ukuzivivinya okukhandlayo kwakho, kunezinto ongazenza ukuze usize ululame ngosuku olulandelayo, njengokuzelula nokugingqa igwebu - lapho ubeka khona ucezu lwegwebu ngaphansi kwengxenye yomzimba wakho eqinile, njengokuthi umhlane wakho noma umsipha, bese ugingqa igwebu.
Kubalulekile ukukhumbula ukuthi abaqeqeshi bokuzivocavoca abaningi abayibheki indaba njengokuqeqeshwa ngokweqile, kodwa "ukululama kancane," kusho u-Jonathan Jordan, umqeqeshi womuntu siqu ozinze endaweni yase-San Francisco.Uthi: “Umzimba womuntu uklanyelwe ukunyakaza.“Kujwayelekile ukuthi abantu bazivocavoce kakhulu kodwa bangalulami ngokwanele.Ngakho-ke imizimba yabo ingena esikweletini sokululama.”
Ukuze ugweme ukululama kancane, qiniseka ukuthi uphuza amanzi amaningi futhi ulala okungenani amahora ayisikhombisa kuya kwayisishiyagalombili ebusuku.Futhi qaphela lezi zimpawu eziyisishiyagalombili oziqeqesha ngokweqile:
1. Ukutubeka
Uma othile emusha ukuzivocavoca futhi enza uhlobo olulodwa lokujima - ake sithi, ukugijima ku-treadmill - ngesikhathi esithile, lowo muntu angase azizwe ekhathele.
Ukushintsha indlela yakho yokuzivocavoca kuyindlela enhle yokugwema ukutubeka kokujima.Uma ukujima kwakho kungokwendalo ye-cardio, kuxube nesisindo noma ukuqeqeshwa kokumelana.Uma i-treadmill iyithuluzi lakho oya kulo, shintsha ukujima kwakho ngokusebenzisa ibhayisikili elimile."Ngokuqhubekayo wenza izivivinyo ezintsha, izindlela ezintsha zokunyakaza umzimba kuyindlela enhle yokuzigcina ujabulile ngohlelo lwakho lokujima,"
2. Ukuncipha kokudlala kwezemidlalo
Uma ngesikhathi esithile ungakwazi ukugijima, ukujikijela noma ukubhukuda ngokushesha ojwayele ukukwenza noma ungakwazi ukuphakamisa isisindo esivamile, ukuncipha kokudlala kwakho kwezokusubatha kungase kube uphawu lokuthi uziqeqesha ngokweqile.Lokhu kusho ukuthi "umzimba wakho ukutshela ukuthi udinga ukululama," kusho uHinchman.“Uma usuthole ukuphumula okudingayo, uzokwazi ukusebenza kahle futhi uthole ileveli yakho evamile yokusebenza kwezokusubatha.”
3. Ukwehlisa isifiso sokudla
Ukusebenza ngokujwayelekile kuyindlela enhle yokuvuselela isifiso sokudla esinempilo.Kepha ukuqeqeshwa ngokweqile nokuphumula okunganele nokululama kungaholela ekungalinganini kwama-hormone okucindezela isifiso sakho sokudla, kusho uHinchman.Ukuncipha kwesifiso sokudla, nakho, kungafaka engcupheni uhlobo lwakho lokujima.“Kudingeka udle inani elifanele lama-kilojoule nezakhamzimba ukuze uthole okuningi esimisweni sakho sokujima,” usho kanje.
4. Ukukhathala
Kungokwemvelo ukuzizwa ukhathele ngokushesha ngemva kokujima kanzima ngisho nangosuku olulandelayo.“Kodwa uma ezinsukwini kamuva uba nomuzwa osindayo emilenzeni yakho futhi kubonakala sengathi awululami phakathi nokuzivocavoca, lolo hlobo lokukhathala lungasho ukuthi uziqeqesha kakhulu, futhi udinga ukuphumula okwengeziwe,” kusho uHinchman.
“Kungase futhi kusho ukuthi awutholi inani elifanele lama-calories, amaminerali namavithamini.Ngisho noma uzama ukwehlisa isisindo, udinga ukondliwa okufanele.”
5. Ukushaya kwenhliziyo okuphezulu
Izinga lokushaya kwenhliziyo elivamile kubantu abaningi lingama-60 kuya kwangu-100 ngomzuzu.Uma ukushaya kwenhliziyo yakho ephumule okuvamile kweqa kusuka kumabhithi angama-50 kuye kwangama-65 ngomzuzu, lokho kungase kube uphawu lokuthi ubusebenza kakhulu, kusho u-Hinchman.Kungase futhi kube uphawu lwenkinga yenhliziyo, ngakho kungaba umqondo omuhle ukuyohlolwa uchwepheshe wezempilo.
Ukuze uthole ukushaya kwenhliziyo yakho ephumule okuvamile, beka iminwe yakho esihlakaleni ukuze uhlole ukushaya kwenhliziyo yakho, futhi ubale ukushaya ngomzuzu.Amawashi amaningana ahlakaniphile nawo ahlonyiselwe ukunikeza izinga lokushaya kwenhliziyo yakho ephumule.Impela, ngeke ufune ukuhlola izinga lokushaya kwenhliziyo yakho ngemva kokujima okukhandlayo noma okulingene.Ekuseni, ngemva kokuvuka ebuthongweni obuhle ebusuku nangaphambi kokuba uvuke embhedeni, yisikhathi esihle sokuhlola izinga lokushaya kwenhliziyo yakho ephumule, ngokusho kwe-American Heart Association.
6. Ukuqwasha
Ngokuvamile, ukuzilolonga kukusiza ukuthi ulale.Kodwa ukuqeqeshwa ngokweqile kungalahla isigqi sakho sokulala esingokwemvelo futhi kuphazamise ukusebenza okuvamile kwamahomoni emvelo njenge-melatonin, ikhemikhali yobuchopho ekusiza ukuthi uthole i-shuteye oyidingayo, kusho uDkt. Isikole Sezokwelapha saseWashington.
7. Izinkinga zempilo yengqondo
Ukuqeqeshwa ngokweqile kungaphazamisa ukusebenza okuvamile kwe-hormone yokucindezeleka i-cortisol, ekhishwa yizindlala ezikhiqiza ama-adrenal, kusho uMcMullen.I-Cortisol isiza umzimba wakho ukuthi ubhekane nengcindezi, kodwa lapho amazinga e-hormone ephezulu kakhulu, angaba nemiphumela eyingozi.
Imiphumela eyingozi ye-cortisol eningi ingabandakanya:
Intukuthelo.
Ukukhathazeka.
Ukucindezeleka.
8. Amasosha omzimba abuthakathaka
Ukuzivocavoca ngokuvamile kuyasiza emasosheni omzimba, kusho uMcMullen.Abantu abadala kanye nezingane kufanele bathole imizuzu engu-150 yokuvivinya umzimba ngokusesilinganisweni ngesonto, noma imizuzu engu-75 yokuvivinya umzimba ngamandla, noma inhlanganisela yakho kokubili isonto ngalinye, i-American Heart Association incoma.
Kodwa ukuvivinya umzimba ngokweqile ngaphandle kokuthola isilinganiso esifanele sokuphumula kungaba yingozi."Izinhlelo zomzimba wakho zingakwazi ukwehla uma uphusha izinto kakhulu," kusho uMcMullen.“Uma usebenzisa wonke amandla akho ekuqeqesheni, kuncane okusele ukulwa nezifo, ngakho amasosha akho omzimba azohlupheka.”
Isikhathi sokuthumela: May-13-2022