Ukufumana Fit kunye nokuhlala usebenza

Abantu abaninzi bazama ukomelela kwaye bahlale bekhuthele ngokwenza umthambo kunye nomthambo. Ukubuyela kwindlela yokuphila yangaphambili yinjongo efikelelekayo neyinyani. Ukomelela kuthetha ukuba namandla kunye namandla okwenza umthambo kwaye umzimba uzive ulungile kangangoko. Ukomelela kuphucula impilo epheleleyo. Kodwa ayifuni uqeqesho njengembaleki. Ukuhamba nje isiqingatha seyure yonke imihla kunokunceda umntu ngamnye afikelele kwinqanaba elaneleyo lokomelela elibanceda bazive bengcono kwaye banyuse amanqanaba amandla.

Iingenelo zokuFikelela

Ukugcina umzimba ulungele kwaye umile:

• Ukwandisa ukunyamezela
• Yandisa amandla emisipha
• Ihambisa ioksijini kunye nezondlo kwiithishu
• Ukuphucula impilo ye-cardiovascular
• Inceda ukukhulula i-toxins
• Ukuphucula amanqanaba amandla ngokubanzi
• Ukuphucula ukulala
• Ukuphatha uxinzelelo ngcono

Ukufaneleka kuvumela umzimba ukuba usebenze nzima ngaphandle komsebenzi omninzi, ingqondo igxininise ngakumbi, umzimba utshisa iikhalori ezininzi, nangona xa uphumle, kwaye ubunzima obufanelekileyo bugcinwe. Ukomelela kunciphisa umngcipheko wokuwa, ukuhlaselwa yintliziyo, isifo seswekile, uxinzelelo lwegazi, kunye nomhlaza othile.

Mngakanani Umsebenzi WoMzimba ofunekayo?

Iingcali zithi injongo kufuneka ibenye, okanye indibaniselwano, kwezi:

• Umsetyenzana womzimba ophakathi, njengaye ukuhamba ngokukhawuleza, ubuncinane iiyure ezi-2½ ngeveki.
• Kuxhomekeke emntwini ukuba zingaphi na iintsuku zokuzilolonga, kodwa okona kulungileyo ukuba usebenze ubuncinane iintsuku ezintathu ngeveki.
• Umsebenzi ucetyiswa ubuncinane imizuzu eyi-10 ngexesha. Umzekelo, umntu unoku:
• Thatha uhambo lwemizuzu eyi-10 kathathu ngemini, iintsuku ezintlanu ngeveki.
• Thatha uhambo lwesiqingatha seyure iintsuku ezintathu ngeveki.
• Kwezinye iintsuku ezine, thatha uhambo lwemizuzu eli-15.
• Thatha uhambo lwemizuzu engama-45 yonke imihla.

Ukuzivocavoca ngamandla kuyacetyiswa ubuncinane iintsuku ezintathu ngeveki ubuncinane imizuzu eyi-10 ngexesha. Lo msebenzi wenza ukuba umzimba uphefumle nzima kwaye unyuse izinga lokubetha kwentliziyo. Imisebenzi eyomeleleyo ngakumbi, njengokubaleka, kunokuqukwa ubuncinane iyure enye ngeveki. Oku kunokusasazwa imizuzu engama-75, nokuba yeyiphi na indlela elungele umntu. Umzekelo, umntu unoku:

• Baleka imizuzu engama-25 amaxesha amathathu ngeveki.
• Baleka imizuzu engama-15 amaxesha amathathu ngeveki.

Abantwana abakwiminyaka yabasaqalayo ukuya esikolweni nabo bafuna umsebenzi. Khuthaza abantwana abaneminyaka emi-6 ukuya kwe-17 ukuba benze umthambo ophakathi ukuya kowomeleleyo ubuncinane iyure enye yonke imihla.

Iintlobo zoMzimba woMzimba

Ukufaneleka kweAerobic

• Oku kwenza umzimba uphefumle ngokukhawuleza kwaye kwenza intliziyo isebenze nzima.
• Imisebenzi iquka ukuhamba, ukubaleka, ukukhwela ibhayisekile, kunye nokuqubha.
• Ikwabizwa ngokuba yi-cardio okanye uqeqesho lwe-cardiovascular.

Ukufaneleka kwemisipha

• Ukomelela kwezihlunu kuthetha ukwakha izihlunu ezomeleleyo kunye nokwandisa ubude bexesha ezinokusetyenziswa.
• Imisebenzi efana nokuphakamisa ubunzima, i-push-ups, i-squats, kunye neebhendi zokuxhathisa kunokuphucula ukuqina kwemisipha.

voco

• Ukuguquguquka kukukwazi ukuhambisa amalungu kunye nezihlunu ngokusebenzisa uluhlu lwazo olupheleleyo lokuhamba.
• Ukuzilolonga inokunceda ukuvelisa ukuguquguquka.

Ukukhuthala ngakumbi ngokwasemzimbeni

Ukuzilolonga okuphakathi kukhuselekile kubantu abaninzi, kodwa kuyacetyiswa ukuba uthethe nogqirha phambi kokuba wenze umthambo/umthambo. Ukunceda uqalise:

Yenza umsebenzi womzimba ube yinxalenye yemihla ngemihla

• Yenza umkhwa oqhelekileyo wokusebenzisa izinyuko, hayi izinyusi, kunye nokuhamba, ukukhwela ibhayisekile ukwenza imisebenzi kufutshane nekhaya.

Qalisa ukuhamba

• Ukuhamba ngumsebenzi wokomelela onokwenziwa ngabantu abaninzi.
• Kwenze umkhwa wakho ukuhamba yonke imihla nosapho, abahlobo, abantu osebenza nabo okanye izilwanyana zasekhaya.

Fumana iqabane lokuzilolonga

• Ukuzilolonga kunye neqabane kunokwenza umthambo wonwabe ngakumbi.

Fumana imisebenzi eyonwabisayo onokunamathela kuyo

• Yahluka imisebenzi, ukuze ingabi yindinisa kwaye ingabikho.
• Sebenzisa isicelo sokutshisa ikhalori ukufumanisa ukuba zingaphi iikhalori ezitshiswe ngexesha lokuzilolonga kunye nemisebenzi yemihla ngemihla.

UkuBumbiswa kweBhunga

I-Collagen eyonakele

Kukho izizathu ezininzi zokuba umzimba collagen imveliso inokucotha okanye ingasebenzi kakuhle. Umgangatho we-collagen eyenziweyo unokuncipha ngokunjalo. Imiba yokusingqongileyo inokuphetshwa ukukhusela imveliso ye-collagen; nangona kunjalo, umonakalo ovela kwizifo kunye neenkqubo zendalo awunakuphepheka. Ukuguga sesona sizathu siqhelekileyo sokuncipha kwe-collagen yendalo. Njengoko umzimba uguga, ukuveliswa kwe-collagen kunye nomgangatho wehla. Oku kukhokelela kwi ulusu oluncinci, oluethe-ethe ngakumbi kunye namalungu abuhlungu. Ngokuqinisekileyo izifo ezingapheliyo njenge-lupus kunye ne-rheumatoid arthritis ibangela ukunqongophala kwe-collagen, ekhokelela kwimibandela ebandakanya:

• Amalungu
• Ivazi yegazi
• Amalungu
• ulusu

Ukubaleka umonakalo collagen, ziphephe izinto zokusingqongileyo ezifana:

• ukutshaya
• Ukuvezwa kwe-UV kunokukhawulezisa umyinge womonakalo we-collagen oza nokuguga.
• Umonakalo we-UV unokudlala indima kwimihlaza ethile yolusu.
• Iswekile eninzi kunye nokutya okunamafutha kwandisa ukuvuvukala kunye nokunciphisa synthesis protein.

Ucaphulo

IKholeji yaseMelika yezoNyango lwezeMidlalo, et al. (2009). Isikhundla sokuma: Ukuzivocavoca kunye nomsebenzi womzimba kubantu abadala. Unyango kunye neNzululwazi kwiMidlalo kunye noMzimba, i-41 (7): 1510-1530.

Anspaugh DJ, et al. (2011). Ukwakha amandla emisipha kunye nokunyamezela. Impilo: Iingqikelelo kunye nezicelo, 8th ed., iphepha 111-137. ENew York: McGraw-Hill.

Amaziko oLawulo lweSifo kunye noThintelo (2004). Uqeqesho lwamandla phakathi kwabantu abadala abaneminyaka eyi-65 okanye ngaphezulu. MMWR, 53(2): 25–28.

ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu (2008). Izikhokelo ze-2008 Physical Activity for the Americans (ODPHP Publication No. U0036). Washington, DC: IOfisi yoShicilelo kaRhulumente wase-US. Iyafumaneka kwi-intanethi: www.health.gov/paguidelines/guidelines/default.aspx.

Williams MA, et al. (2007). Ukuxhatshazwa kokuxhatshazwa kwabantu abanesifo senhliziyo kunye nabangenayo i-cardiovascular disease: ukuhlaziywa kwe-2007: Ingxelo yesayensi evela kwi-American Heart Association Council kwi-Clinical Cardiology kunye neBhunga leZondlo, uMsebenzi woMzimba, kunye neMetabolism. Ukujikeleza, i-116 (5): 572-584.