Iingenelo zokuzilolonga ngokuPhakathiyo kuMzimba nengqondo

"Ngaba ukuqonda umthambo ophakathi kunye nendlela yokulinganisa ubungakanani bomthambo kunceda ukukhawulezisa iinjongo zempilo kunye nokuba sempilweni komntu?"

Umthambo ophakathi

Izikhokelo ezahlukeneyo zokuzilolonga zicebisa umthambo oqhelekileyo, ophakathi ukuze ufezekise kwaye ugcine impilo kunye nokuba sempilweni. Ukufumana ubuncinci, umthambo ophakathi ngeveki unokunceda ukukhusela izifo, ukwandisa impilo yengqondo, ukuxhasa ukwehla kobunzima kunye nokugcinwa, kunye nokuphucula umgangatho wobomi.

Yintoni?

• Nantoni na eyenza intliziyo impompe kwaye ibethe ngokukhawuleza ithathwa njengomsebenzi ophakathi. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
• Ukuzilolonga okuphakathi kwemithambo yentliziyo kubandakanya - ukuhamba ngokukhawuleza, ukusebenza eyadini, ukugubhula, ukutshayela, kunye nokudlala imidlalo eyahlukeneyo efuna intshukumo engaguqukiyo.
• Xa besenza umthambo olinganiselweyo, abantu ngabanye bafanele baphefumle ngamandla kodwa bakwazi ukuqhubeka bencokola. (Umbutho weentliziyo zaseMelika, ngo-2024)
• Uvavanyo lwentetho yindlela yokubeka iliso ukuba ingaba umthambo ukwinqanaba eliphakathi.

benefits

Ukuzilolonga rhoqo okuphakathi kunokunceda (Umbutho weentliziyo zaseMelika, ngo-2024)

• Ukunciphisa umngcipheko wokuphuhlisa iimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nesifo sengqondo esiyingozi.
• Phucula ubuthongo kwaye uncede ngokuphazamiseka kokulala.
• Phucula imisebenzi yengqondo njengememori, ukugxila, kunye nokucubungula.
• kunye ukuhla ukusinda kunye/okanye ugcino.
• Ukuphucula impilo yamathambo.
• Ukunciphisa ukudakumba, ukuxhalaba, kunye nezinye iimpawu zempilo yengqondo.

Mngakanani umthambo?

Umyalelo wokwenza umthambo ophakathi ubandakanya:

• Imizuzu engama-30 ngosuku kangangeentsuku ezintlanu ngeveki, okanye iiyure ezimbini nemizuzu engama-30 ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
• Umsetyenzana womzimba kufuneka uqhubeke kangangemizuzu eli-10 ukuze uthathwe njengeseshoni yomthambo.
• Umntu ngamnye unokwahlula imizuzu engama-30 yemihla ngemihla abe ziiseshoni ezimbini ukuya kwezintathu ezimfutshane, nganye imizuzu eli-10 ubude.
• Njengoko isakhono sokuzilolonga sisanda, jolise ekunyuseni imisetyenzana ephakathi.
• Abantu ngabanye baya kuvuna ngakumbi izibonelelo zempilo ukuba banyusa ixesha lokuzilolonga eliphakathi ukuya kwimizuzu engama-300 okanye iiyure ezintlanu ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)

Ukulinganisa umthambo

• Inqanaba eliphakathi lomsebenzi linyusa izinga lentliziyo kunye nesantya sokuphefumla.
• Abantu bayabila kodwa basenako ukuqhubeka nencoko.
• Abantu ngabanye bayakwazi ukuthetha kodwa abakwazi ukucula.
• Abantu ngabanye baya kuva umthambo kodwa abafunquli kwaye badubule.
• Abantu ngabanye banokusebenzisa izikali ezahlukeneyo ukulinganisa ubungakanani bomthambo.

Inqanaba lentliziyo

• Ukubetha kwentliziyo okuphakathi komlinganiselo yi-50% ukuya kwi-70% yezinga eliphezulu lentliziyo yomntu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022)
• Umlinganiselo wokubetha kwentliziyo yomntu ngamnye uyahluka ngokweminyaka.
• Itshathi yokubetha kwentliziyo okanye isixhobo sokubala singamisela esona santya siphezulu sentliziyo yomntu.
• Ukulinganisa izinga lokubetha kwentliziyo phakathi komthambo, umntu ngamnye unokuthatha ukubetha kwentliziyo yakhe okanye asebenzise isantya sentliziyo, i-app, i-tracker yokuqina, okanye i-smartwatch ukuqinisekisa ukuba bahlala kumandla aphakathi.

MET

• I-MET imele IMetabolic Equivalent for Task kwaye ibhekisa kwisixa seoksijini esetyenziswa ngumzimba ngexesha lokuzilolonga.
• Ukwabela ii-METs kumsebenzi kuvumela abantu ukuba bathelekise ubungakanani bomsebenzi owenziwayo.
• Oku kusebenza kubantu abanobunzima obahlukeneyo.
• Ngexesha lokuzilolonga ngokomzimba, ukuphefumla kunye nesantya sentliziyo kunyuka, kwaye umzimba utshisa malunga ne-3.5 ukuya kwi-7 calories ngomzuzu.
• Elona nani litshisiweyo lixhomekeke kubunzima bakho kunye nenqanaba lokomelela.
• Umzimba usebenzisa i-1 MET kwimisebenzi esisiseko efana nokuphefumla.
• Amabanga omsebenzi:

• 1 MET – Umzimba uphumle
• 2 METs – Umsebenzi olula
• 3-6 METs – Umsebenzi ophakathi
• I-7 okanye ngaphezulu kwee-METs - Umsebenzi onamandla

UkuQiniswa kweSikali sokuSebenza

Abantu ngabanye banokujonga umgangatho wabo womsebenzi usebenzisa i I-Borg yokuKaliyo yeSikali esiQhelekileyo sokuSebenza/i-RPE. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022) Ukusebenzisa esi sikali kubandakanya ukubeka iliso kwindlela umntu avakalelwa ngayo malunga nokuba umzimba wakhe usebenza nzima kangakanani ngexesha lokuzilolonga. Isikali siqala kwi-6 kwaye siphele kwi-20. Ukuzikhandla okubonwayo phakathi kwe-11 kunye ne-14 kuthathwa njengomsebenzi womzimba ophakathi.

• I-6 - Akukho mgudu - ukuhlala okanye ulele
• I-7-8 - Ukuzikhandla okulula kakhulu
• I-9-10 - Ukuzikhandla okulula kakhulu
• I-11-12 - Ukuzikhandla okulula
• I-13-14 - Ukuzibhokoxa kancinci
• 15-16 - Ukuzibhokoxa kakhulu
• I-17-18 - Ukuzibhokoxa kakhulu
• I-20 - Ukuzikhandla okukhulu

imizekelo

Imisebenzi emininzi ibalwa njengomsebenzi ophakathi. Khetha ezinye ezinomtsalane kwaye ufunde ukuzongeza kwinkqubo yeveki.

• Ukudanisa ibhola
• Umdaniso womgca
• Ukulima
• Imisebenzi yasekhaya eyenza intliziyo impompe.
• Softball
• Baseball
• Volleyball
• Iphinda kabini intenetya
• Ukuhamba ngokukhawuleza
• Ukubaleka okulula
• Ukuhamba okanye ukubaleka kwi-treadmill
• Ukusebenzisa umqeqeshi we-elliptical
• Ukuhamba ngebhayisekile ngaphantsi kweemayile ezili-10 ngeyure kumgangatho ophantsi
• Ukuqubha ngokukhululeka
• I-aerobics yamanzi

Imingeni yokuhamba

• Abantu abanemiba yokushukumiseka banokufikelela kumlinganiselo ophakathi besebenzisa isitulo esinamavili esiqhutywa ngezandla okanye ibhayisekile yesandla kunye nokuqubha okanye i-aerobics yamanzi.
• Abantu abanokusebenzisa imilenze yabo kodwa bangakwazi ukunyamezela ukuhamba okanye ukubaleka banokuzama ukukhwela ibhayisekile okanye ukuqubha.

Ukufumana uMthambo ongakumbi

Kukho iindlela ezahlukeneyo zokubandakanya kunye nokwandisa imisebenzi yomzimba ephakathi. Ezi ziquka:

Imizuzu eli-10 yokugqabhuka komsebenzi

• Hamba ngokukhawuleza kangangemizuzu eli-10 ngexesha.
• Hamba ngesantya esilula imizuzu embalwa.
• Phakamisa isantya semizuzu eyi-10.
• Zama ukuhamba ngexesha lekhefu lomsebenzi okanye isidlo sasemini kunye/okanye phambi okanye emva komsebenzi.

Ukuhamba Ukuzilolonga

• Umntu ngamnye unokuhamba ngaphakathi, ngaphandle, okanye kwi-treadmill.
• Ukuma okufanelekileyo kunye neendlela zokuhamba zenza kube lula ukufezekisa isantya esiphuthumayo.
• Xa ukhululekile ukuhamba ngokukhawuleza imizuzu eyi-10, qalisa ukwandisa ixesha lokuhamba.
• Zama iindlela ezahlukeneyo zokuzilolonga ezibonelela ngohambo olukhawulezayo, amaxesha okubaleka, kunye/okanye ukongeza iinduli okanye ukunyathela.

Imisebenzi emitsha

• Abantu ngabanye bayacetyiswa ukuba bavavanye imithambo eyahlukeneyo ukuze bafumane oko kubasebenzelayo.
• Cinga nge-roller skating, blading, okanye skateboarding ukonyusa izinga lokubetha kwentliziyo.

Umsebenzi womzimba ophakathi uya kufumana kwaye ugcine umzimba ukwimo. Abantu akufanele bakhathazeke ukuba banokwenza okuncinci ekuqaleni. Vumela ixesha lokwakha unyamezelo kwaye ngokuthe ngcembe uzenzele ixesha suku ngalunye lokwenza imisetyenzana eyonwabisayo.

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Guqula Umzimba Wakho

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Ucaphulo

ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu. (2018). Izikhokelo zoMsebenzi woMzimba waseMelika, ushicilelo lwesi-2. Ifunyenwe kwi health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Umbutho weentliziyo zaseMelika. (2024). Iingcebiso zeAmerican Heart Association malunga nomsebenzi womzimba kubantu abadala kunye nabantwana. (Ukuphila impilo enempilo, umba. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Amaziko oLawulo noThintelo lweZifo. (2022). Izinga lentliziyo ekujoliswe kulo kunye noqikelelo lwezinga eliphezulu lentliziyo. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Amaziko oLawulo noThintelo lweZifo. (2022). Ukuzibhokoxa okubonwayo (Umlinganiselo we-Borg weSikali esiQhelekileyo sokuSebenza). Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/exertion.htm