4 Izinzuzo Zokuvivinya umzimba Njalo

Okubalulekile ekuzilolongeni

Ukuzivocavoca nokuzivocavoca kuyizindlela ezinhle zokuzizwa ungcono, ukukhuthaza impilo, nokuzijabulisa. Kunezinhlobo ezimbili zezinkombandlela zokuzivocavoca kubantu abadala abaningi abanempilo:

• Ukuqeqeshwa kweCardio
Thola okungenani imizuzu engu-150 yokuzivocavoca okunamandla okumaphakathi noma imizuzu engu-75 yokuzivocavoca okunamandla ngesonto noma ukushintshanisa phakathi kwakho kokubili. Kunconywa ukulinganisa ukuqina kokuzivocavoca kwamasonto onke isigamu sehora ngosuku. Ukuze unikeze izinzuzo ezinkulu zezempilo kanye nosizo ngokuncipha noma ukunakekelwa, okungenani imizuzu engama-300 ngeviki kuyanconywa. Noma kunjalo, ngisho nokuvivinya umzimba okuncane kuyilungele impilo yakho futhi akufanele kube umthwalo empilweni yakho.

• Ukuqeqesha Amandla
Qeqesha wonke amaqembu amakhulu emisipha okungenani kabili ngesonto. Umgomo uwukwenza okungenani isethi eyodwa yokuzivocavoca eqenjini ngalinye lemisipha usebenzisa isisindo esisinda ngokwanele noma izinga lokumelana. Ikhathele imisipha yakho ngemva kokuphindaphinda okungaba ngu-12 kuya kwezingu-15.

Ukuzivocavoca kwe-cardio okumaphakathi kuhlanganisa imisebenzi efana nokuhamba ngokushesha, ukugibela ibhayisikili, nokubhukuda. I-High-intensity cardio ihlanganisa imisebenzi efana nokugijima, isibhakela, nomdanso we-cardio. Ukuqeqeshwa kwamandla kungabandakanya imisebenzi efana nokusebenzisa izisindo, izisindo zamahhala, izikhwama ezinzima, isisindo sakho, noma ukugibela amatshe.
Uma ufuna ukwehlisa isisindo, ufinyelele imigomo ethile yokufaneleka, noma uthole okwengeziwe kukho, ungase udinge ukungeza i-cardio emaphakathi.
Khumbula ukubonana nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca, ikakhulukazi uma ungacacile ngesimo sakho sempilo, usunesikhathi eside ungawuvivinyi, noma unezinkinga zempilo ezingapheli njengesifo senhliziyo, isifo sikashukela noma amalunga Ukuvuvukala, njll., isimo esingenhla senzeka, sicela uzivocavoce ngaphansi kokuqondiswa udokotela. Inhloso yethu wukwenza umzimba ube nempilo.

1. Zivocavoce ukuze ulawule isisindo

Ukuzivocavoca kungasiza ekuvimbeleni ukukhuluphala ngokweqile noma ukusiza ukwehlisa isisindo. Uma wenza umsebenzi womzimba, ushisa ama-calories. Lapho uvivinya umzimba ngamandla, ama-calories amaningi uwashisa.

Ilawula ukusebenza kwe-metabolic ngokwakhiwa kwemisipha futhi ikhuthaze ukuwohloka nokusetshenziswa kwamafutha. Imisipha ithuthukisa ukumukeka nokusetshenziswa kwama-fatty acids mahhala egazini. Ukwakhiwa kwemisipha nakho kukhulisa ukusetshenziswa kweglucose egazini, kuvimbela ukuguqulwa kukashukela oweqile ube ngamafutha, ngaleyo ndlela kunciphisa ukwakheka kwamafutha. Ukuzivocavoca kukhulisa izinga lokuthomba kwe-metabolism (RMR), okungase kuthinte i-fat metabolism ngokuthinta isimiso somzimba se-neuro-humoral regulatory. Ukuzivocavoca kungathinta i-fat metabolism ngokuthuthukisa ukuqina kwe-cardiorespiratory.

2. Ukuzivocavoca kusiza ukulwa nezimo zempilo kanye nezifo

• Yehlisa ingozi yesifo senhliziyo. Ukuzivocavoca kuqinisa inhliziyo yakho futhi kuthuthukisa ukujikeleza kwakho kwegazi. Ukugeleza kwegazi okwandisiwe kuphakamisa amazinga akho komoyampilo wegazi. Lokhu kusiza ukunciphisa ingozi yesifo senhliziyo njenge-cholesterol ephezulu, isifo se-coronary artery kanye nesifo senhliziyo. Ukuvivinya umzimba njalo kungehlisa nomfutho wegazi kanye namazinga e-triglyceride.

• Isiza umzimba wakho ukulawula ushukela wegazi namazinga e-insulin. Ukuzivocavoca kunganciphisa amazinga kashukela egazini futhi kusize i-insulin yakho isebenze kangcono. Lokhu kunganciphisa ubungozi bakho be-metabolic syndrome kanye nesifo sikashukela sohlobo 2. Uma usunayo enye yale mibandela, ukuzivocavoca kungakusiza ukulawule.

3. Ukuzivocavoca kusiza ukuthuthukisa isimo sengqondo

Abantu abavivinya umzimba njalo bazinza kakhulu ngokomzwelo, bazizwa benomdlandla kakhulu usuku lonke, bathola ukulala okwengeziwe ebusuku, banezinkumbulo ezingcono, futhi bazizwa bekhululeke kakhudlwana futhi benethemba ngawe nempilo yabo.

Ukuvivinya umzimba njalo kungaba nemiphumela emihle kakhulu ekucindezelekeni, ekukhathazekeni nase-ADHD. Iphinde ikhulule ingcindezi, ithuthukise inkumbulo, ikusize ulale kangcono, futhi iphakamise isimo sakho sengqondo sisonke. Ucwaningo lubonisa ukuthi isilinganiso esifanele sokuzivocavoca singenza umehluko wangempela, futhi awudingi ukwenza ukuvivinya umzimba kube umthwalo empilweni yakho. Kungakhathaliseki ubudala bakho noma izinga lokufaneleka, ungafunda ukusebenzisa ukuvivinya umzimba njengethuluzi elinamandla lokubhekana nezinkinga zempilo yengqondo, ukukhulisa amandla akho, ukuthuthukisa isimo sakho sengqondo, kanye nokuthola okwengeziwe ekuphileni kwakho.

4. Ukuzilolonga kungaba mnandi...futhi kube nomphakathi!

Ukuzivocavoca nokuzivivinya kungase kujabulise. Bakunikeza ithuba lokuphumula, ujabulele ngaphandle noma uvele uhlanganyele emisebenzini ekwenza ujabule. Ukuzivivinya kungakusiza futhi ukuthi uxhumane nomndeni noma abangani endaweni ejabulisayo yokuxhumana nabantu.

Ngakho-ke, thatha ikilasi leqembu, hamba ugibele intaba, noma shaya ijimu ukuze uthole abangani abanomqondo ofanayo. Thola umsebenzi womzimba owuthandayo futhi uwenze. kuyisicefe? Zama okuthile okusha noma wenze okuthile nabangani noma nomndeni.