Okuqukethwe
Ukuhamba, ukugijima, ukubhukuda, noma ukuhamba ngebhayisikili izindlela ezijwayelekile zokuvivinya umzimba. Igama elithi aerobic lisho ukuthi “nge-oxygen,” okusho ukuthi ukuphefumula ilawula inani lomoya-mpilo ongafinyelela emisipheni ukubasiza bashise uphethiloli futhi banyakaze. Kodwa-ke, ukhiye awukho kangako emsebenzini ngokwawo njengakwisimo se- umfutho lapho uzenza. Ukuvivinya umzimba nge-Aerobic kungenxa yokuthi kukhiqizwa ngamandla aphakathi noma aphansi isikhathi eside ukuze kuzuzwe ukumelana okukhulu.
Ekusebenzeni kwalokhu uhlobo lokuvivinya umzimba amandla atholakala ngokushisa ama-carbohydrate namafutha okudingeka i-oxygen. Ngaphezu kwalokho, zenza inhliziyo iphampa igazi ngokushesha nangamandla amakhulu. Ngokumpompa ngokushesha, imfuneko yomoya-mpilo iyanda futhi ukuphefumula kuyashesha. Ngalokhu, inhliziyo nayo iyaqiniswa futhi nomthamo wamaphaphu uyathandwa. Ngakho-ke, i- World Health Organization Kunconywa nikela okungenani imizuzu engu-150 ukuvivinya umzimba ngokulingene, noma imizuzu engama-75 yokusebenza ngamandla kwe-aerobic isonto ngalinye, noma inhlanganisela elinganayo yemisebenzi elinganiselayo nenamandla
Njengoba ama-carbohydrate namafutha kusetshenziselwa amandla, kujwayelekile kakhulu ukukhetha ukuzivocavoca umzimba ukuze wehlise isisindo. Yize kuyinto ejwayelekile ukukhetha phakathi ukuvivinya umzimba nge-aerobic noma i-anaerobic Ngokuya ngezinhloso ezibekiwe, inhloso ukuthi kushintshwe zombili ukukhulisa izinzuzo zazo zombili izinhlobo zomsebenzi.
Ngesikhathi sokuzivocavoca nge-aerobic, amaqembu amakhulu emisipha asetshenziswa kaninginingi esikhathini esiqhubekayo, phakathi kwemizuzu engama-30 nengama-60. izinsuku ezintathu kuya kwezinhlanu ngesonto. Yize kungabonakala njengokuzivocavoca okuthobekile kune-anaerobic, kufanele kuqalwe kancane kancane. Ngaphezu kwalokho, ukwenza kwaso kubantu abanezifo ezingamahlalakhona njengesifo sikashukela noma umfutho wegazi ophezulu kuyathandeka kakhulu. Kunoma ikuphi, ukulwa nalezi zifo kuyalulekwa ngaso sonke isikhathi ukuthi uhlolwe ngaphambi kokuyiqala ukwazi ukulinganiselwa nemihlahlandlela yokuphepha.
Kunconywa ukuthi ukhulume nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca umzimba. Buza ukuthi yimiphi imikhawulo ongaba nayo.
Ungaqala kanjani?
Isiqalo kufanele sibe nenqubekela phambili.
Hlela izikhathi eziningana ngesonto.
Yenza ukuhlolwa kwezempilo kwangaphambili.
Hlala ufudumele ngaphambi kokuqala.
Ukwenza izivivinyo zokulungiselela.
Ngomusa qala iseshini ngayinye.
Yelula lapho usuqedile.
Nakekela ifayili le- hydration.
Gcina a ibhalansi yokudla.
Khulisa kancane kancane umfutho wokuzivocavoca ukuze uzivumelanise nesimo semisipha entsha.
Izinzuzo
- Ithuthukisa isimo senhliziyo nemithambo yegazi.
- Yehlisa ingozi yesifo senhliziyo.
- Yehlisa umfutho wegazi.
- Isiza ukushisa amafutha.
- Kwandisa ubukhulu be-HDL (cholesterol enhle) futhi kwehlise lokho kwe-LDL (cholesterol embi).
- Isiza ukulawula kangcono ushukela wegazi.
- Isekela ukwehla kwesisindo kuhlangene nokudla okufanele
- Ithuthukisa imizwa.
- Kunciphisa izinga lokushaya kwenhliziyo lapho uphumule.
- Khulisa ukuqina kwakho.
- Yehlisa ukwehla kwengqondo kubantu abadala.
- Ithuthukisa amasosha omzimba.
- Kuthuthukisa ukusebenza kwamaphaphu.