Ngaba Ukuzilolonga Kuyawuqinisa Umzimba Wakho?

Ukwandisa ukuzilolonga kwakho ukuze ube sempilweni kulula njengokuqonda unxibelelwano phakathi kokuzilolonga kunye nokuzikhusela komzimba. Ukulawula uxinzelelo kunye nokutya okunesondlo kubalulekile ekuqiniseni inkqubo yakho yokuzikhusela komzimba, kodwa ukuzilolonga nako kudlala indima ebalulekileyo. Nangona uziva udiniwe, ukuhambisa umzimba wakho rhoqo kunokubonelela ngesixhobo esinamandla sokulwa nezifo. Nangona kunjalo, kubalulekile ukuqaphela ukuba ayizizo zonke izilolonga ezinefuthe elifanayo kwinkqubo yakho yokuzikhusela komzimba. Yiyo loo nto siye sabonisana neengcali eziye zafunda ngempembelelo yomthambo kwinkqubo yakho yokuzikhusela komzimba, kwaye singathanda ukwabelana nawe ngeembono zazo.

Ukuzilolonga Kuyiphucula Njani INkqubo Yakho Yokuzikhusela?

Ukuzilolonga akuncedi nje kuphela impilo-ntle yakho yengqondo, kodwa kuphucula nenkqubo yakho yokuzikhusela, ngokutsho kophononongo lwesayensi olupapashwe kwiJournal of Sport and Health Science ngo-2019. Olu phononongo lufumanise ukuba umsebenzi womzimba, ingakumbi umthambo ophakathi ukuya konamandla angaphezulu ohlala ngaphantsi kweyure, unokunyusa impendulo yomzimba, unciphise umngcipheko wokugula, kwaye unciphise amanqanaba okudumba. Umbhali ophambili wolu phononongo, uDavid Nieman, uGqrPH, uprofesa kwicandelo lebhayoloji kwiYunivesithi yase-Appalachian State kunye nomlawuli weHuman Performance Laboratory yeyunivesithi, uchaze ukuba inani leeseli zomzimba zomzimba lilinganiselwe kwaye zihlala kwizicubu ze-lymphoid kunye namalungu omzimba, njenge-spleen, apho zinceda ekulweni neentsholongwane, iibhaktheriya, kunye nezinye iintsholongwane ezibangela izifo.

Ukuphucula Ukuzikhusela Komzimba Ngokuhlala Usebenza

Ukuzilolonga kunempembelelo entle kwinkqubo yakho yokuzikhusela komzimba, engeyonto yexeshana nje kuphela, kodwa ikwaqokelelana. Impendulo ekhawulezileyo evela kwinkqubo yakho yokuzikhusela komzimba ngexesha lokuzilolonga inokuhlala iiyure ezimbalwa, kodwa ukuzilolonga rhoqo nokuqhelekileyo kunokuphucula impendulo yakho yomzimba ngokuhamba kwexesha. Enyanisweni, uphando olwenziwe nguGqr. Nieman kunye neqela lakhe lubonise ukuba ukuzibandakanya kumthambo we-aerobic iintsuku ezintlanu nangaphezulu ngeveki kunokunciphisa ukwanda kosulelo lwendlela yokuphefumla engaphezulu nge-40% kwiiveki ezili-12 kuphela. Ngoko ke, ukufaka umthambo kwimisebenzi yakho yemihla ngemihla kunokuba yindlela esebenzayo yokuphucula amasosha omzimba wakho kunye nokugcina impilo entle iyonke.

Kunjalo nakwinkqubo yakho yomzimba yokuzikhusela. Ukuzilolonga rhoqo kunokubonelela ngempembelelo ehlala ihleli kwimpilo yakho iyonke kunye nokuphila kakuhle. Abaphandi kwiBritish Journal of Sports Medicine bafumanise ukuba ukwenza umthambo rhoqo akunakunciphisa nje umngcipheko wokosuleleka, kodwa kunye nobunzima be-COVID-19 kunye namathuba okulaliswa esibhedlele okanye ukufa. Njengendlu ecocekileyo rhoqo, indlela yokuphila esebenzayo rhoqo inokukhokelela ekusebenzeni ngcono komzimba kunye nempilo iyonke. Ke, yenza umthambo ube yinxalenye yenkqubo yakho yemihla ngemihla kwaye ubone iziphumo ezilungileyo ezinokuba nazo kwinkqubo yakho yomzimba yokuzikhusela kunye nempilo-ntle iyonke.

“Ukuzilolonga kusebenza njengendlela yokucoca umzimba wakho, okuwenza ukwazi ukujikeleza umzimba wakho nokubona nokulwa neentsholongwane,” utshilo uGqr. Nieman. Akunakwenzeka ukuba uzilolonge ngamaxesha athile kuphela uze ulindele ukuba ube nenkqubo yomzimba yokuzikhusela ekwaziyo ukumelana nezifo. Ngokuzibandakanya rhoqo kumsebenzi womzimba, inkqubo yakho yomzimba ixhotyiswe ngcono ukuzikhusela kwiintsholongwane ezibangela ukugula.

Oku kuhlala kuyinyani nangona ukhula. Ukuzilolonga rhoqo kunokunceda ukugcina amasosha omzimba wakho eqinile, nokuba uneminyaka emingaphi. Ngoko ke, akukaze kube semva kwexesha ukuqala ukwenza umthambo ube yinxalenye yenkqubo yakho yemihla ngemihla ukuze ube nenkqubo yomzimba yokuzikhusela esempilweni kunye nempilo-ntle iyonke.

Loluphi uhlobo lokuzivocavoca olusebenzayo kakhulu ekuphuculeni ukhuseleko lomzimba?

Nangona kunjalo, kubalulekile ukuqaphela ukuba ayizizo zonke iindlela zokuzilolonga ezilinganayo ngemiphumo yazo kwinkqubo yomzimba yokuzikhusela. Ukuzilolonga nge-aerobic, njengokuhamba, ukubaleka, okanye ukukhwela ibhayisekile, kuye kwaba yeyona nto iphambili kwizifundo ezininzi ezihlola ubudlelwane phakathi kokuzilolonga kunye nokuzikhusela komzimba, kuquka nezo zikaGqr. Nieman. Nangona uphando oluthe kratya lufuneka ukuze kuchongwe uhlobo olufanelekileyo lokuzilolonga lokukhulisa amandla omzimba, ukuzibandakanya rhoqo kwimisebenzi ye-aerobic ephakathi ukuya kweyomeleleyo kuye kwabonakala kunempembelelo entle kwinkqubo yomzimba yokuzikhusela komzimba.

-- Ukuhamba

Ukuba unomdla wokukhulisa amasosha omzimba wakho ngokuzivocavoca, kubalulekile ukugcina amandla aphakathi. Ngokutsho kukaGqr. Nieman, ukuhamba ngesantya esimalunga nemizuzu eli-15 ngemayile yinjongo elungileyo onokuyijolisa. Esi santya siya kunceda ukuqokelela iiseli zomzimba ezikhusela umzimba ukuba zijikeleze igazi, nto leyo enokuphucula impilo yakho iyonke. Kwezinye iintlobo zokuzilolonga, njengokubaleka okanye ukukhwela ibhayisekile, jonga ukufikelela malunga ne-70% yesantya esiphezulu sentliziyo yakho. Eli nqanaba lokuqina libonakaliswe lisebenza kakuhle ekwandiseni amandla omzimba. Nangona kunjalo, kubalulekile ukumamela umzimba wakho kwaye ungazinyanzele kakhulu, ingakumbi ukuba usaqala ukuzilolonga okanye uneengxaki zempilo ezingabonakaliyo.

-- Ukuzilolonga kwe-HIIT

Isayensi malunga nempembelelo yoqeqesho oluphezulu (HIIT) kwi-immune system ilinganiselwe. Ezinye izifundo zibonise ukuba i-HIIT inokuphucula ukusebenza kwe-immune system, ngelixa ezinye zingafumananga mpembelelo. Uphononongo luka-2018 olupapashwe kwijenali ethi "Arthritis Research & Therapy," eyayigxile kwizigulane ze-arthritis, lufumanise ukuba i-HIIT inokunyusa amajoni omzimba. Nangona kunjalo, uphando luka-2014 kwi-"Journal of Inflammation Research" lufumanise ukuba ukujima kwe-HIIT akunciphisi amajoni omzimba.

Ngokubanzi, ngokutsho kukaGqr. Neiman, ukuzilolonga ngexesha elithile kusenokwenzeka ukuba kukhuselekile kwimpilo yakho yomzimba. "Imizimba yethu iqhele olu hlobo lokuhambahamba, nokuba ziiyure ezimbalwa, lo gama nje kungekuko ukuzilolonga ngamandla angapheliyo," utshilo uGqr. Neiman.

-- Uqeqesho lwamandla

Ukongeza, ukuba usaqala inkqubo yoqeqesho lokuqinisa umzimba, kungcono ukuqala ngeentsimbi ezilula kwaye ugxile kwimo efanelekileyo ukunciphisa umngcipheko wokwenzakala. Njengoko amandla akho nokunyamezela kwakho kusanda, unganyusa kancinci ubunzima kunye nokuqina koqeqesho lwakho. Njengalo naluphi na uhlobo lomthambo, kubalulekile ukumamela umzimba wakho kwaye uthathe iintsuku zokuphumla njengoko kufuneka.

Ngokubanzi, isitshixo sokuphucula amasosha omzimba wakho ngokuzilolonga kukuzilolonga rhoqo kunye nokwahluka. Inkqubo yokuzilolonga ebanzi equka umxube womsebenzi we-aerobic, uqeqesho lwamandla, kunye nokuzolula inokunceda ukuphucula impilo yakho iyonke kunye nokunciphisa umngcipheko wokugula. Nangona kunjalo, kubalulekile ukukhumbula ukuba ukuzilolonga kuphela akusisiqinisekiso sokugula, kwaye kufuneka kudityaniswe nokutya okunempilo, ukulala ngokwaneleyo, kunye neendlela zokulawula uxinzelelo ukuze ufumane iziphumo ezilungileyo.

# Zeziphi iintlobo zezixhobo zokuzilolonga ezikhoyo?