Ingabe Ukuzivocavoca Kuqinisa Isimiso Sakho Sokuzivikela Emzimbeni?

Ukwandisa ukujima kwakho ukuze ube nempilo engcono kulula njengokuqonda ukuxhumana phakathi kokujima nokuzivikela komzimba. Ukulawula ukucindezeleka kanye nokudla okulinganiselayo kubalulekile ekuqiniseni isimiso sakho somzimba, kodwa ukujima nakho kudlala indima ebalulekile. Naphezu kokuzizwa ukhathele, ukunyakaza komzimba wakho njalo kungakunikeza ithuluzi elinamandla lokulwa nezifo. Kodwa-ke, kubalulekile ukuqaphela ukuthi akuwona wonke amajima anomphumela ofanayo ohlelweni lwakho lokuzivikela komzimba. Yingakho siye sabonisana nochwepheshe abaye bafunda ngomthelela wokuzivocavoca emzimbeni, futhi singathanda ukwabelana nawe ngemibono yabo.

Ukuzivocavoca Kuwuqinisa Kanjani Umzimba Wakho?

Ukuzivocavoca akugcini nje ngokuzuzisa inhlalakahle yakho yengqondo, kodwa futhi kuthuthukisa amasosha omzimba wakho, ngokusho kokubuyekezwa kwesayensi okwanyatheliswa kuyi-Journal of Sport and Health Science ngo-2019. Ukubuyekezwa kuthole ukuthi ukuzivocavoca umzimba, ikakhulukazi ukuzivocavoca okuphakathi kuya kokuqina okuhlala isikhathi esingaphansi kwehora, kungandisa impendulo yomzimba, kunciphise ingozi yokugula, futhi kwehlise amazinga okuvuvukala. Umbhali oholayo walolu cwaningo, uDavid Nieman, uDktPH, uprofesa emnyangweni we-biology e-Appalachian State University kanye nomqondisi we-Human Performance Laboratory yaseyunivesithi, uchaze ukuthi inani lamaseli omzimba emzimbeni lilinganiselwe futhi avame ukuhlala ezicutshini nasezithweni ze-lymphoid, njenge-spleen, lapho asiza khona ukulwa namagciwane, amabhaktheriya, nezinye izinto ezincane ezibangela izifo.

Ukuthuthukiswa Kokuzivikela Okungavikelekile Ngokuhlala Njalo

Ukuzivocavoca kunomthelela omuhle ohlelweni lwakho lokuzivikela komzimba, okungesona nje okwesikhashana, kodwa futhi okuhlanganisayo. Impendulo esheshayo evela ohlelweni lwakho lokuzivikela komzimba ngesikhathi sokuzivocavoca ingahlala amahora ambalwa, kodwa ukuzivocavoca njalo nokuvamile kungathuthukisa impendulo yakho yokuzivikela komzimba ngokuhamba kwesikhathi. Eqinisweni, ucwaningo lukaDkt. Nieman nethimba lakhe lukhombisile ukuthi ukuzibandakanya ekuzivocavoceni kwe-aerobic izinsuku ezinhlanu noma ngaphezulu ngesonto kunganciphisa ukwanda kwezifo zokuphefumula okuphezulu ngamaphesenti angaphezu kuka-40 emavikini ayi-12 kuphela. Ngakho-ke, ukufaka ukuzivocavoca ohlelweni lwakho lwansuku zonke kungaba yindlela ephumelelayo yokukhulisa amasosha omzimba wakho nokugcina impilo enhle iyonke.

Kunjalo nangohlelo lwakho lokuzivikela komzimba. Ukuzivocavoca njalo kunganikeza umthelela ohlala njalo empilweni yakho yonke kanye nenhlalakahle yakho. Abacwaningi ku-British Journal of Sports Medicine bathole ukuthi ukuzivocavoca njalo akugcini nje ngokunciphisa ingozi yokutheleleka, kodwa futhi nobunzima be-COVID-19 kanye namathuba okulaliswa esibhedlela noma ukufa. Njengendlu ehlanzekile njalo, indlela yokuphila esebenzayo njalo ingaholela ekusebenzeni ngcono kokuzivikela komzimba kanye nempilo iyonke. Ngakho-ke, yenza ukuzivocavoca kube yingxenye yenqubo yakho yansuku zonke futhi ubone imiphumela emihle engaba nayo ohlelweni lwakho lokuzivikela komzimba kanye nenhlalakahle iyonke.

“Ukuzivocavoca kusebenza njengendlela yokuhlanza amasosha omzimba wakho, okwenza akwazi ukuqapha umzimba wakho futhi athole futhi alwe namagciwane,” kusho uDkt. Nieman. Akunakwenzeka ukuzivocavoca ngezikhathi ezithile kuphela bese ulindela ukuba nesimiso somzimba esimelana nezifo. Ngokuzibandakanya njalo emsebenzini womzimba, amasosha omzimba wakho ahlonyiswe kangcono ukuvikela amagciwane abangela ukugula.

Lokhu kuhlala kuyiqiniso ngisho noma ukhula. Ukuzivocavoca njalo kungasiza ekugcineni amasosha omzimba wakho eqinile, kungakhathaliseki ukuthi uneminyaka emingaki. Ngakho-ke, akukaze kube sekwephuzile ukuqala ukwenza ukuzivocavoca kube yingxenye yenqubo yakho yansuku zonke ukuze ube nesimiso somzimba esinempilo kanye nenhlalakahle iyonke.

Yiluphi uhlobo lokuzivocavoca olusebenza kahle kakhulu lokuthuthukisa amasosha omzimba?

Kodwa-ke, kubalulekile ukuqaphela ukuthi akuzona zonke izinhlobo zokuzivocavoca ezilinganayo ngemiphumela yazo ohlelweni lokuzivikela komzimba. Ukuzivocavoca nge-aerobic, njengokuhamba, ukugijima, noma ukugibela ibhayisikili, kube yinto egxilwe kakhulu ezifundweni eziningi ezihlola ubudlelwano phakathi kokuzivocavoca nokuzivikela komzimba, okuhlanganisa nalezo zikaDkt. Nieman. Nakuba kudingeka ucwaningo olwengeziwe ukuze kutholakale uhlobo olufanele lokuzivocavoca lokukhulisa ukuzivikela komzimba, ukuzibandakanya njalo emsebenzini we-aerobic omaphakathi kuya konamandla kuye kwabonakala kunomthelela omuhle ohlelweni lokuzivikela komzimba.

-- Ukuhamba ngezinyawo

Uma unesifiso sokuthuthukisa amasosha omzimba wakho ngokuzivocavoca, kubalulekile ukugcina amandla aphakathi. Ngokusho kukaDkt. Nieman, ukuhamba ngesivinini esingaba yimizuzu eyi-15 ngemayela kuwumgomo omuhle okufanele uwuhlose. Leli jubane lizosiza ukuqoqa amangqamuzana omzimba angenelele ekujikelezeni kwegazi, okungathuthukisa impilo yakho iyonke. Kwezinye izinhlobo zokuzivocavoca, njengokugijima noma ukugibela ibhayisikili, hlose ukufinyelela cishe u-70% wesilinganiso sakho esiphezulu senhliziyo. Leli zinga lokuqina liye labonakala lisebenza kahle ekwandiseni amasosha omzimba. Kodwa-ke, kubalulekile ukulalela umzimba wakho futhi ungazicindezeli kakhulu, ikakhulukazi uma usanda kuqala ukuzivocavoca noma unezinkinga zempilo eziyisisekelo.

-- Ukuzilolonga kwe-HIIT

Isayensi ngomthelela wokuqeqeshwa kwesikhashana okunamandla kakhulu (i-HIIT) ekulweni nomzimba ilinganiselwe. Ezinye izifundo ziphakamise ukuthi i-HIIT ingathuthukisa ukusebenza komzimba, kanti ezinye azizange zithole mthelela. Ucwaningo lwango-2018 olwanyatheliswa kuyi-"Arthritis Research & Therapy," olwalugxile ezigulini ze-arthritis, lwathola ukuthi i-HIIT ingakhulisa ukuzivikela komzimba. Kodwa-ke, ucwaningo lwango-2014 ku-"Journal of Inflammation Research" lwathola ukuthi ukujima kwe-HIIT akunciphisi ukuzivikela komzimba.

Ngokuvamile, ngokusho kukaDkt. Neiman, ukuzilolonga ngezikhathi ezithile cishe kuphephile ekulweni nomzimba wakho. "Imizimba yethu isijwayele lokhu kuguquguquka, ngisho noma amahora ambalwa, uma nje kungewona ukuvivinya umzimba ngamandla angapheli," kusho uDkt. Neiman.

-- Ukuqeqeshwa Kwamandla

Ngaphezu kwalokho, uma usaqala uhlelo lokuqeqesha amandla, kungcono ukuqala ngezisindo ezilula bese ugxila efomini efanele ukuze unciphise ingozi yokulimala. Njengoba amandla akho nokukhuthazela kwakho kukhula, ungandisa kancane kancane isisindo nokuqina kokuzivocavoca kwakho. Njenganoma yiluphi uhlobo lokuzivocavoca, kubalulekile ukulalela umzimba wakho futhi uthathe izinsuku zokuphumula njengoba kudingeka.

Ngokuvamile, isihluthulelo sokuthuthukisa amasosha omzimba wakho ngokuzivocavoca ukuhambisana nokuguquguquka. Uhlelo lokuzivocavoca oluphelele oluhlanganisa inhlanganisela yomsebenzi we-aerobic, ukuqeqeshwa kwamandla, kanye nokwelula umzimba kungasiza ekuthuthukiseni impilo yakho iyonke futhi kunciphise ingozi yakho yokugula. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukuzivocavoca kuphela akusona isiqinisekiso sokumelana nokugula, futhi kufanele kuhlanganiswe nokudla okunempilo, ukulala ngokwanele, kanye namasu okulawula ukucindezeleka ukuze uthole imiphumela emihle kakhulu.

# Yiziphi izinhlobo zemishini yokuzivocavoca etholakalayo?