Iimbaleki, abathanda ukomelela, kunye nabantu abangena kwimithambo rhoqo, ngaba ukuthatha ikhefu lokuzilolonga kunokuba luncedo xa kucwangciswe kakuhle?
Contents
Ikhefu lokuzilolonga
Ukuzinika imvume yokuthatha ikhefu ekwenzeni umthambo kuyimfuneko, ngakumbi ukugcina inqanaba lokuqina langoku. Ukuze uhlale ufanelekile kuwo onke amanqanaba kunye nokulimala, umzimba udinga ukuphumla kunye nokubuyisela, ngakumbi ukuqhubela phambili kumanqanaba okusebenza. Ukuzilolonga rhoqo kubalulekile ku:
- Ukwakha unyamezelo
- Ukuphucula amandla
- Ukulahlekelwa kunye nokugcina ubunzima
- Ukunciphisa uxinzelelo
Yintoni?
Ukunqumama ngokuzithandela / ikhefu lokuzilolonga lixesha elinikezelweyo xa umntu ekhetha ukungasebenzi. Ngokwesiqhelo yimpendulo kwiimpawu zomzimba ngamnye xa umntu eyazi ingqondo nomzimba wakhe kufuneka athathe ikhefu ekwenzeni umthambo. Ikhefu lokuzilolonga lahlukile kunosuku lokuphumla njengoko lunokuhlala iveki enye okanye ezimbini ukusuka kuqeqesho oluqhelekileyo. Abantu banokufuna ukuthatha ikhefu ngenxa yokuba ukuzilolonga kuya kukruqula kunye/okanye kunokwenzeka ukuba kutshiswe okanye ukuqhubela phambili.
Fitness Impact
- Uphononongo kubadlali bebhola ekhatywayo bokuzonwabisa lubonise ukuba iiveki ezintathu ukuya kwezintandathu zokungasebenzi azizange zitshintshe umthamo we-aerobic kunye namandla emisipha. (Chang Hwa Joo. 2018)
- Abantu abasempilweni kakhulu baya kuba nengxaki yokuhla ngokukhawuleza kokuqina komzimba kwiiveki ezintathu zokuqala zokungasebenzi ngaphambi kokuba banyuke. (Chang Hwa Joo. 2018)
- Ithatha malunga iinyanga ezimbini engasebenzi ukuphulukana neenzuzo ezenziwe ngokupheleleyo. (UJonny St-Amand et al., 2012)
Iingcali zonyango zibonelela ngemiqathango kubantu abanokuba benza kakhulu:
- Ukugqithisa kuxa uqeqesho luba ngokugqithisileyo, kwaye ukusebenza kuqala ukuhla. Isenokuba mfutshane- okanye ixesha elide.
- Ukugqithisa kwenzeka xa ukugqithisela kungaqwalaselwa.
- I-Overtraining syndrome/i-OTS ihlala ixesha elide kwaye ikhokelela kukusilela okukhulu ekusebenzeni kunye neempawu ezifana nokutshintsha kwehomoni, ukudakumba, ukudinwa, kunye nokudumba kwenkqubo. (UJeffrey B. Kreher. 2016)
- Ukugqithisa okanye ukuziqeqesha ngokugqithiseleyo kubonakala ngathi inkqubela phambili yomzimba ibuyela umva endaweni yokuya phambili. Okukhona uqeqesho luya lucotha kwaye udinwe ngakumbi umzimba.
- Iimbaleki zonyamezelo zinomngcipheko owongeziweyo wokugqithisela kunye nokuziqeqesha. (UJeffrey B. Kreher. 2016)
- Ingqondo yokunyamezela ikhuthaza ukutyhala iiyure ezininzi zoqeqesho ukuze womelele kwaye ukhawuleze. Nangona kunjalo, kwinqanaba elithile, ukusebenza kuphazamiseka.
- Olunye uphando lucebisa ukusebenzisa igama paradoxical deconditioning syndrome oko kunokukhokelela ekuqeqesheni ngokugqithisileyo. (UFlavio A. Cadegiani, uClaudio Elias Kater. 2019)
Break Benefits
Ukuthatha ikhefu kuvumela ukubuyisela ulungelelwaniso ukugxila emsebenzini okanye esikolweni, ukulawula imicimbi eyahlukeneyo yobomi, kwaye ujabulele abahlobo kunye nexesha losapho. Uphononongo lucebise ukuba ukufezekisa ukulingana komsebenzi / ubomi obungcono kunokuphucula:
- Ukusebenza komsebenzi kunye nokwaneliseka.
- Umbutho
- Ubomi nolwaneliseko lwentsapho.
- Ukufaneleka, ubomi obulungeleleneyo, kunye nempilo ziyahluka kumntu wonke. (UAndrea Gragnano et al., 2020)
- Uqeqesho olugqithisileyo ludla ngokuphuma kuqeqesho oluninzi kunye nokungonelanga kokuchacha.
- Ukomelela kunye neengcaphephe zoqeqesho zicebisa ukuphumla kunye noqeqesho olulula njengonyango loqeqesho olugqithisileyo. (UJeffrey B. Kreher. 2016)
Iimpawu Umzimba Ufuna Ikhefu
Iimpawu ezimbalwa kunye neempawu eziqhelekileyo zingabonisa ukuba ikhefu lokuzilolonga lingafuneka.
- Uhlala engakhuthazi okanye ekruqukile
- Andijonge phambili ekusebenzeni
- Ukusebenza kakubi
- Ukudinwa ngokwasemzimbeni
- Ukukhathala
- Ubuhlungu obungasombululekiyo
- Ukunqongophala kwenkqubela phambili ekusebenzeni
Imisebenzi eyenye
Ngexesha lekhefu lokuzilolonga, zibandakanye kwezinye izinto ezisebenzayo ezisebenza ngokungafaniyo nomzimba, njengokudlala i-tennis yetafile, umzekelo, okanye imisebenzi eyonwabisayo kodwa igcine umzimba uhamba ngaphandle kokwenza umsebenzi onzima. Khumbula, umzimba akufuneki ungasebenzi ngokupheleleyo. Abantu ngabanye banokuzama:
- Ukukhwela ibhayisekile ngokukhululeka
- Dancing
- Ukunyuka
- Kulula ukwenza eyadini
- Yoga okanye Pilates
- Ukunxibelelana
Ukubuyela kwi- Working Out
Kusenokuvakala ngathi kuqale phantsi, kodwa akuyi kuthatha ixesha elide ukuba umzimba ukhumbule indlela yokuzilolonga. Kufuneka nje uziqhelanise nokusebenza kwakhona. Kusenokuhenda ukutsibela kuqheliselo lwesiqhelo lokuzilolonga, kodwa oko akukhuthazwa ngenxa yobungozi bokwenzakala. Nantsi imithetho-siseko embalwa yokugcina umzimba womelele kwaye usempilweni ngelixa ubuyela kwisiqhelo sokuzilolonga.
Qalisa ngokuLula
- Qala ngoguqulelo olulula lwendlela eqhelekileyo usebenzisa iintsimbi ezilula kunye nokuqina okuncinci.
Nika Umzimba Ixesha
- Sebenzisa iiveki ezimbini zokuqala ukuze umzimba uqhelane nomsebenzi.
- Kungathatha ukuya kwiiveki ezintathu ukubuya, kuxhomekeke ekusebenzeni ngaphambili kunye nokuba lingakanani ixesha lokuphumla elidlulile.
Thatha Iintsuku Zokuphumla ezongezelelweyo
- Ukubuyela kwimithambo kuthetha ukuba umzimba uya kuba buhlungu ngakumbi.
- Cwangcisa iintsuku ezongezelelweyo zokubuyisela ukuze umzimba uphilise kwaye ufumane amandla.
- Iveki nganye, ngokuthe ngcembe ukwandisa ukuqina de ibuyele ekusebenzeni okuqhelekileyo.
Ukuguqula ukhathalelo lwezeMpilo
Ucaphulo
Joo C. H. (2018). Iziphumo zokunciphisa ixesha elifutshane kunye nokuqeqeshwa kwakhona kwimpilo yomzimba kubadlali bebhola bebhola ekhatywayo. PloS enye, 13(5), e0196212. doi.org/10.1371/journal.pone.0196212
St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Iziphumo zokuyeka ukuqeqeshwa kokuzivocavoca kancinci kwimisipha yomntu. Ijenali yaseYurophu ye-physiology esetyenzisiweyo, i-112 (3), i-853-869. doi.org/10.1007/s00421-011-2036-7
Kreher J. B. (2016). Ukuxilongwa kunye nokuthintela i-syndrome yokugqithisa: uluvo malunga nezicwangciso zemfundo. Vula ukufikelela kwijenali yezamayeza ezemidlalo, 7, 115–122. doi.org/10.2147/OAJSM.S91657
Cadegiani, F. A., & Kater, C. E. (2019). Iimbono ezintsha ze-overtraining syndrome ezifunyenwe kuphononongo lwe-EROS. I-BMJ evulekileyo yezemidlalo kunye neyeza lokuzilolonga, i-5 (1), e000542. doi.org/10.1136/bmjsem-2019-000542
Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Ibhalansi yoBomi boMsebenzi: Ukulinganisa Ukubaluleka koMsebenzi-uSapho kunye noMsebenzi-weMpilo yeMpilo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 17(3), 907. doi.org/10.3390/ijerph17030907
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "ISikhokelo esiBalulekileyo sokuthatha ikhefu lokuzilolonga"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
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Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
