Ukubhukuda Ukuze Unciphise Isisindo

Ukusungula isimiso sokuzivocavoca esiphumelelayo, esimeme kuyisici esiyinhloko sanoma yiliphi isu lokunciphisa isisindo, kusho uRussell F. Camhi, udokotela oyinhloko wemithi yezemidlalo e-Northwell Health Orthopedic Institute e-Great Neck, eNew York. Ungudokotela weqembu eliyinhloko eNyuvesi yaseHofstra e-Uniondale, eNew York, kanye nomsizi kaprofesa eHofstra/Northwell School of Medicine.

Uhlelo lokuzivocavoca lwesikhathi eside lokulahlekelwa isisindo kufanele lubandakanye ukuvivinya umzimba kwenhliziyo - okungase kufake ukubhukuda, kusho uCamhi. Ukubhukuda kunikeza izinzuzo ezinhle kakhulu zenhliziyo kanye nenzuzo eyengeziwe yokuba lula emalungeni, emadolweni nasezinyaweni. “(Ukubhukuda) kuwusizo ikakhulukazi kubantu abane-hip, idolo noma isifo samathambo eqakaleni,” usho kanje. “Ukuhamba, ukugijima kanye nokuzilolonga ku-treadmill kubeka ingcindezi enkulu emalungeni. Isisindo somzimba womuntu sikhuliswa izikhathi eziyisishiyagalombili kunelunga elilodwa lapho egijima futhi ehla enyuka.”

Ukubhukuda kuyindlela enhle yokuzivocavoca kubantu bayo yonke iminyaka, kodwa kuyindlela enhle kakhulu kubantu abadala kanye neziguli ezikhuluphele ngokweqile, ngoba kusiza ukwehlisa ingcindezi emalungeni abo, uthi.

Ikakhulukazi phakathi nezinyanga ezishisayo zasehlobo, lapho abanye abantu bengase bangazizwa bekhuthazwa ngaso sonke isikhathi ukuzibandakanya ekuzilolongeni okukhandlayo, ukubhukuda nokwenza ama-aerobics amanzi kungaba ingxenye ephumelelayo nejabulisayo yerejimeni yokuncipha kwesisindo.

Indlela Yokunciphisa Isisindo Sokubhukuda

Nawa amathiphu ayisithupha okubhukuda ukuze unciphise umzimba:

1. Qala usuku lwakho ngokubhukuda ekuseni.

Ukubhukuda ekuseni kuyindlela enhle yokuqala usuku lwakho - futhi akudingekile ukuthi ushaye ichibi ungadlile.

Naphezu kwalokho okungenzeka ukuthi umama wakho wayekutshele kona mayelana nokungaluleki kokudla ngaphambi kokugxumela echibini noma olwandle, kuphephile ukudla ukudla okulula ngaphambi kokubhukuda, kusho uJamie Costello, umqondisi omkhulu wezokuqina ePritikin Longevity Center eMiami. “Kube khona ukudideka kokuthi ukweqa ukudla kwasekuseni kungasiza umzimba ekusebenziseni amafutha njengophethiloli, kodwa ucwaningo luveza ukuthi yingqikithi yama-calorie adliwayo futhi ashiswe usuku lonke agcina enquma ukulahleka kwamafutha uma kuqhathaniswa nesikhathi sokudla.”

U-Pritikin uphakamisa ukuthi uhlukanise ukudla kwasekuseni ngokudla uhhafu kabhanana noma inkomishi enguhhafu ye-oatmeal enamajikijolo ukuze uphule ukudla kwakho ngobusuku obubodwa imizuzu engu-15 ukuya kwengama-20 ngaphambi kokuzivocavoca kanzima ekuseni. "Ngemuva kokuzivocavoca, ukudla kwasekuseni kwamaqanda amhlophe kanye nemifino kuyindlela enhle yokuhlinzeka imisipha ngamaprotheni adingekayo (abawadingayo)."

2. Bamba ijubane futhi uhlanganise nokubhukuda okukhandlayo.

Ukugijima imayela kushisa amakhalori amaningi kunokuhamba lelo banga. Ngokufanayo, ukubhukuda ngesivinini esisheshayo kushisa amakholori amaningi kunokubhukuda kancane kancane, kusho uMichele Smallidge, umfundisi kanye nomqondisi we-BS Exercise Science Programme ovela eSikoleni Sezesayensi Yezempilo eNyuvesi yaseNew Haven eWest Haven, Connecticut.

"Umzamo owengeziwe 'wokuthatha ijubane' noma umzamo okhulayo uzoshisa ama-calories engeziwe kuleyo yunithi yesikhathi." Uphakamisa ukwakha uhlelo oluhlelekile, mhlawumbe ukubhukuda neqembu noma ukusebenza nomqeqeshi, ukusunduza izithiyo ezidlule ezingokomzimba nezingokwengqondo ukuze ubhukude ngamandla futhi ngokushesha.

3. Ukuze ukugcine kuthakazelisa, shintsha indlela yakho yokubhukuda.

Njenganoma yiluphi uhlobo lokuzivocavoca, uma ubhukuda ngezinga elifanayo lokuqina phakathi nenkathi yamasonto noma izinyanga, imizamo yakho yokulahlekelwa isisindo ingase ibe yithafa, kusho uSmallidge. Ukubhukuda ibanga elifanayo ngejubane elifanayo nakho kungaveza isithukuthezi, okungenza kube nzima ukuhlala ugqugquzelekile ngokuhamba kwesikhathi.

Ukushintsha indlela yakho yokubhukuda kuyindlela enhle yokugcina izinto ezithakazelisayo emanzini futhi uphumelele amathafa okwehlisa isisindo, kusho uSmallidge. Isibonelo, phakathi nenqubo yakho evamile, ungase uhlangane emathangeni noma amabili lapho ubhukuda khona ngokushesha ngangokunokwenzeka. Noma ungabhukuda nozakwenu nibe nemijaho ngezikhathi ezithile. Ukujoyina ikilasi le-aerobics yamanzi futhi kuyindlela enhle yokushintsha indlela yakho yokuzivocavoca emanzini.

Ukujima ngezinsimbi zamanzi kungenye indlela ejabulisayo yokushintsha indlela yakho yokubhukuda, kusho uTyler Fox, umqeqeshi wokubhukuda oyinhloko e-Life Time, indawo yokungcebeleka e-Scottsdale, e-Arizona. "Njengoba ucindezela izinsimbi emanzini, ukumelana kwenza imisipha yakho isebenze ngendlela efanayo nendlela amabhande okumelana enza ngayo emhlabeni," kusho uFox. “Ungenza ukunyakaza kwakho okuningi okuthandayo ekamelweni lesisindo usebenzisa izinsimbi zamanzi echibini. Ungakwazi ukuthuthukisa amandla futhi usebenze uhlelo lwakho lwenhliziyo ngesikhathi esifanayo. Ukuze ushintshe ijubane elijabulisayo, khetha izivivinyo ezimbalwa ze-dumbbell zakho ozithandayo futhi uzisebenzise emanzini phakathi kokuphindaphinda kokuzivocavoca kwakho kokubhukuda."

4. Faka ikilasi lokubhukuda kule ngxube.

Ukubhukuda kuwumsebenzi omkhulu wenhliziyo nemithambo yegazi ngoba kwenza amaqembu amaningi emisipha asebenze ngesikhathi esisodwa, kusho uCamhi. Amaqembu emisipha amaningi asebenza ngesikhathi sokuzivocavoca, umzimba uzoshisa amandla, okungakusiza ulahlekelwe isisindo.

Uma umusha ekubhukudeni noma ojwayele ukubhukuda futhi kodwa ugqwalile ekushayeni kwakho, ukuthatha ikilasi lokubhukuda ukuze ufunde noma uhlaziye amasu afanele kungakusiza ukuthi uphumelele kakhudlwana futhi uthole okuningi ngokusebenza kwakho emanzini. Izikhungo eziningi zokungcebeleka zendawo, i-YMCA kanye ne-American Red Cross, zinikeza izifundo zokubhukuda.

5. Geza njalo ngokuthanda kwakho.

Awukho umthetho oqinile futhi osheshayo othi kufanele ubhukude kaningi kangakanani njengengxenye yomzamo wokwehlisa isisindo. Okucacile ukuthi inani elinconywayo lokuzivocavoca ukuze ulahlekelwe isisindo okungenani imizuzu engu-150 ngesonto lomsebenzi olinganiselayo we-aerobic noma imizuzu engu-75 yokuzivocavoca ngamandla isonto ngalinye, noma inhlanganisela yakho kokubili, kusho uSmallidge. (Lelo inani elincane lomsebenzi wenhliziyo nemithambo yegazi i-American Heart Association incoma ukuthi abantu abadala nezingane balondoloze impilo enhle.)

Ngakho-ke, ungakwazi ukuthola isilinganiso sakho esincane se-cardio - kuye ngokuthi uhamba ngesivinini esikhandlayo noma esimaphakathi - ukubhukuda kathathu noma kahlanu ngesonto imizuzu engu-25 noma ngaphezulu ngesikhathi. Khumbula ukuthi ungakwazi ukubhukuda nsuku zonke ngoba le ndlela yokuzivocavoca ayinzima emadolweni, amalunga noma ezinyaweni. Futhi, qaphela ukuthi ukuzibandakanya ekuqeqesheni amandla okungenani kabili ngeviki kuzoqinisa imizamo yakho yokwehlisa isisindo.

6. Hlola imikhuba yakho yokudla.

Lapho eziqeqeshela imicimbi yokubhukuda yama-Olympics, umbhukudi owathola indondo yegolide izikhathi ezingu-23 uMichael Phelps wayedla cishe ama-kilojoule angu-10 000 ngosuku, okwamsiza ukuba alondoloze umzimba omncane. Yiqiniso, wayebhukuda kanzima futhi eshesha amahora amaningana nsuku zonke.

Abangewona ama-Olympians ababhukudayo ukuze behlise isisindo bazodinga ukuqaphela uhlobo lwabo lokudla. Njenganoma imuphi umzamo wokwehlisa isisindo, ukwehlisa amakhalori ngenkathi uhlanganyela ohlelweni oluvamile lokubhukuda kungakusiza wehlise amakhilogremu.

Ukuze ulahlekelwe isisindo, u-Smallidge uncoma ukuthi uqede noma unciphise ukudla okugayiwe okunekhalori ephezulu, okuhlanganisa:

• Amakhekhe.
• Uswidi.
• Amakhukhi.
• Isiphuzo sezithelo.

Inyama egayiwe (ubhekeni, ukusikeka okubandayo namasoseji, isibonelo).

Esikhundleni salokho, khulisa ukudla kwakho okunempilo, njengezithelo ezintsha, imifino kanye nemithombo yamaprotheni engenawo amandla, njengobhontshisi, amantongomane nembewu. Ama-calories ayabala, ngakho-ke qaphela ukulawula izingxenye ngisho nokudla okungokwemvelo okuphelele," kusho uSmallidge.