Sonke sifuna izindlela zokuthola ukuncipha, ukufaneleka, amandla, futhi ngokuvamile sizizwe singcono. Ngokuya ngocwaningo oluningi, ososayensi baqambe umsebenzi owusizo kakhulu wokuphila isikhathi eside, ezempilo kanye nomoya omuhle. Lokhu kungukuzivocavoca umzimba.
Angizibheki njengomthandi wokuzivocavoca nge-aerobic futhi ngikujabulela ukuchitha isikhathi ejimini ngama-dumbbells, kepha awukho neze umthwalo ozuzisa umzimba wonke, kufaka phakathi inhliziyo nobuchopho, njengokuzivocavoca umzimba. Ukusebenza izitho zomzimba eziningi ngasikhathi sinye kudinga ukuqina, amandla, ukucabanga, ukuqwashisa nokuqina.
Okokuqala, ake sikhumbule ukuthi yini ukuzivocavoca umzimba nge-aerobic. Umkhondo unikezwa ngegama uqobo, olwakhiwe kusuka esiGrekini "aero" - "umoya". Umgomo wokuzivocavoca nge-aerobic ukusetshenziswa kwenqwaba yomoya-mpilo ngemisipha (ngokungafani nemithwalo yamandla e-anaerobic, lapho amandla akhiqizwa ngenxa yokwehla kwamakhemikhali okusheshayo kwezinto eziningana emisipheni ngaphandle kokwenza i-oxygen). Ngakho-ke, ukuqeqeshwa kwe-aerobic kubonakala nge:
- ubude nokuqhubeka,
- umfutho ophakathi,
- ukufakwa kwenani elikhulu lemisipha emzimbeni wonke,
- ukukhuphuka kwenhliziyo nokuphefumula.
Ukuvivinya umzimba okujwayelekile kuyasebenza, ukuhamba, ukuhamba ngebhayisikili, ukubhukuda, ukudansa, imidlalo esebenzayo, njll. Ikhono lokwenza ukuzivocavoca umzimba lihlobene ngqo nesimo sohlelo lwezinhliziyo nemithambo yegazi, olunikeza imisipha i-oxygen nezakhamzimba. Ngakho-ke, ukuqeqeshwa kwe-aerobic kubizwa nangokuthi ukuqeqeshwa kwe-cardio.
Ucwaningo oluningi lukhombisa ukuxhumana okuqinile phakathi kokuzivocavoca kanye nempilo. Omunye wabo ubandakanye abesifazane abangama-300 abashaya umdlavuza webele. Bathola ukuthi ngemuva kwesonto elilodwa lokuzivocavoca nge-aerobic, abesifazane bazizwa bengakhathali, benamandla, futhi bekwazi kangcono ukuqedela izinhlolovo ezenziwa online ezihlobene nocwaningo. Ngakho-ke, ukuvivinya umzimba kungaba yindlela ethembisayo yokukhubazeka okuhlobene nomdlavuza.
Kwesinye isifundo, ososayensi baqinisekisile ukuthi kubaluleke kangakanani ukuzivocavoca umzimba ukuze ube nomoya omuhle. Inqubo yansuku zonke yeziguli ezinokucindezeleka kwemitholampilo yayihlanganisa ukuhamba nsuku zonke imizuzu engama-30. Kakade ngemuva kwezinsuku eziyi-10, isimo seziguli sesithuthukile, futhi nezimpawu zokucindezeleka zehlile. Ngaphezu kwalokho, izinguquko ezizimele nezinhloso ezinkomba zokucindezeleka zahlanganiswa kakhulu. Ngakho-ke, ukuvivinya umzimba nge-aerobic kungathuthukisa kakhulu imizwa ezigulini ezinenkinga enkulu yokudangala ngesikhathi esifushane.
Ngokwemvelo, ososayensi bafuna incazelo yokuthi ukuzivocavoca umzimba "kusebenza" kanjani nokuthi kungani ukuzivocavoca umzimba kunomthelela omkhulu ekusebenzeni kobuchopho. Nansi enye incazelo engenzeka: ukugeleza kwegazi emzimbeni wonke kuya ngokuya kuba namandla, futhi lokhu kusiza ubuchopho ukuthola umoya-mpilo owudingayo, ngakho-ke, ukuze usebenze ngokusobala futhi “uma ufunwa”. Ukuvivinya umzimba nge-aerobic, okugqugquzela ukugeleza kwegazi kuye ebuchosheni, kubambezela ukonakala kwemvelo kwezicubu zobuchopho.
Ngokusobala, kungalesi simiso ukuthi omunye umphumela ukuzivocavoca nge-aerobic okuletha ebuchosheni bethu kusekelwe. Ngikhuluma ngokunciphisa ubungozi bokushaywa unhlangothi kulabo abahlanganyela njalo emidlalweni esebenzayo. Ngakho-ke, ososayensi baseYunivesithi yaseTexas bathola ukuthi ezemidlalo ezineminyaka ephakathi kuka-45 no-50 zehlisa ingozi yesifo sohlangothi lapho umuntu esegugile engaphezulu kwengxenye eyodwa kwezintathu. Ucwaningo luthinte abesilisa nabesifazane abacishe babe ngama-20 futhi bathatha izivivinyo zokuqina komzimba. Ososayensi balandela ukuguquguquka kwezinkomba zabo zezempilo okungenani kuze kube yiminyaka engama-65 ubudala futhi bafinyelela esiphethweni: labo ababekade benomzimba oqale kangcono, ama-37% mancane amathuba okuthi bathole unhlangothi lapho sebekhulile. Ngaphezu kwalokho, lo mphumela awuncikile ezintweni ezibalulekile ezinjengesifo sikashukela nomfutho wegazi ophezulu.
Futhi iphuzu elilodwa elibaluleke kakhulu: kuvela ukuthi ukuze uthole inzuzo enkulu ngokuvivinya umzimba nge-aerobic, awudingi ukusebenza ngokweqile, ukuqeqeshwa okuncane kwanele! Ababhali bendatshana ephephabhukwini i-American Medical Association iphephabhuku i-Internal Medicine bahlole ukubaluleka kwezinkombandlela zikahulumeni wase-US zase-2008 zokwenza umsebenzi womzimba (ubuncane bemizuzu eyi-150 yokuzivocavoca umzimba ngamandla ngesonto, noma imizuzu engama-20 ngosuku). Ososayensi bahlaziye idatha evela ezifundweni ezedlule zamadoda nabesifazane baseMelika nabaseYurophu abangaphezu kuka-660. Labo abalandela umthetho omncane wokuzivocavoca banciphisa amathuba abo okufa ngaphambi kwesikhathi ngomunye wesithathu. Umphumela omuhle kakhulu ovela ekuhambeni nsuku zonke kwemizuzu eyi-XNUMX, akunjalo? Ngakho-ke ukuzivocavoca nge-aerobic kungabhekwa ngokuphephile njengomsebenzi ofanele womzimba wokuphila isikhathi eside.
Nakhu okunye okutholakele okuthokozisayo ocwaningweni olufanayo: ukweqa ubuncane obunconyiwe kabili noma kathathu kunikeze umkhawulo omncane ngaphezu "kokulinganisela." Ngamanye amagama, ukwenza okungenani ukuvivinya umzimba nge-aerobic kuzuzisa kakhulu kunokungakwenzi nhlobo, futhi kunenzuzo enkulu kunokuzikhandla ngokuzivocavoca umzimba okude futhi okuvame kakhulu. Kubonakala kimi ukuthi lokhu kuyisisusa esinamandla sokwenza okungenani ukuhamba okufishane, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, ukudansa noma ezinye izinhlobo zomsebenzi we-aerobic umkhuba wansuku zonke, ngoba isikhathi sakho sokuphila, impilo enhle, imizwa emihle kusengozini!
Uma ukuthola kunzima ukukhetha uhlobo lokuzivocavoca olukufaneleyo, zama ukugijima! I-Journal of the American College of Cardiology ibika ukuthi ukugijima kungasiza ekwehliseni ubungozi bokufa ngenxa yezifo, kufaka phakathi izifo zenhliziyo, noma ngabe kukude kangakanani, kushesha kangakanani, noma sigijima kaningi kangakanani! Sekuyiminyaka eyishumi nesigamu ososayensi beqoqa imininingwane mayelana nempilo yamadoda nabesifazane abangaphezu kwezinkulungwane ezingama-55 kusukela eminyakeni engu-18 kuye kwengu-100. Abagijimi bancipha ngama-30% engcupheni yokufa ngokuphelele kanti ama-45% angaphansi kwengozi yokufa ngesifo senhliziyo noma isifo sohlangothi. Ngaphezu kwalokho, ngisho naphakathi kwalabo bagijimi ababekhuluphele ngokweqile noma bebhema, ukufa kwakungaphansi kunabantu ababengazijimi, kungakhathaliseki imikhuba yabo emibi nesisindo esiningi. Kuvele nokuthi abagijimi baphila ngokwesilinganiso seminyaka emi-3 ubude kunalabo abangazange bagijime.
Kunezinye izinzuzo zezempilo ezihambisana nokuvivinya umzimba okufushane. Ukuhlala phansi kukhuphula ubungozi bokuhlaselwa yizifo eziningi (isifo sikashukela, isifo senhliziyo nesezinso, ukukhuluphala, nezinye). Futhi inkinga ukuthi uma uchitha usuku lonke ungasebenzi (ngokwesibonelo, ehhovisi), khona-ke nemidlalo yasekuseni noma kusihlwa ngeke ikukhokhele umonakalo odaleke empilweni yakho emahoreni ambalwa achithwe esihlalweni somsebenzi. Ngakho-ke, ucwaningo lwakamuva lukhombisile ukuthi labo abasukuma nje njalo ngehora ukuze bahambe imizuzu emibili nje kuphela banciphise amathuba okufa ngaphambi kwesikhathi ngamaphesenti angaba ngu-33 uma kuqhathaniswa nabantu abebehlala cishe bengekho namakhefu. Lolu cwaningo lubuka ngokwemvelo futhi lusivumela ukuthi sikhulume kuphela ngokuxhumana phakathi kokuphila isikhathi eside kanye nokuvivinya umzimba njalo ngesikhathi sokuhlala ehhovisi (noma kwenye indawo), kepha izinzuzo zalo mkhuba zibonakala zilinga. Ibhonasi: Ososayensi baseStanford University bathole ukuthi ukuhamba kukhulisa ubuhlakani ngama-60%. Isizathu esihle ukuthatha ikhefu emsebenzini okungenani imizuzu embalwa! Nazi izindlela eziyisithupha ezilula zokuhamba kaningi phakathi nosuku lwakho lokusebenza.
Ngakho-ke, ukuzivocavoca nge-aerobic kufanelekile kuwo wonke umuntu ofuna ukususa amakhilogremu athe xaxa, ukuthuthukisa ukulala, ukuthuthukisa impilo, nokuphila isikhathi eside. Futhi kuyindlela efanelekile yokuzivocavoca ukuze ube nomoya omuhle. Ukuhamba ngenkuthalo, ukugijima, ukubhukuda, ukugxuma, ithenisi - khetha ukunambitha noma imuphi umsebenzi omzimba omude futhi olinganiselayo okhulisa ukushaya kwenhliziyo nokuphefumula. Ukuzivocavoca umzimba njalo - uzobe uphilile futhi ujabule!