Ukufumana umsebenzi oLungileyo wePhysical, Zilolongele wena

Ukufumana umsebenzi ofanelekileyo womzimba ophakamisa izinga lokubetha kwentliziyo kunye nokuwugcina imizuzu engama-30 ngosuku kwandisa inani le-oksijini ehanjiswa entliziyweni, ingqondo kunye nezihlunu. Olunye uhlobo lomsebenzi we-aerobic luya kugcina abantu behamba besiya kwicala elinempilo. Oku kuluncedo kwi:

• intliziyo
• izihlunu
• imo
• Ubuwena
• Ubungakanani bamandla

Kuyanceda ukunciphisa:

• Ifuthe legazi
• Cholesterol
• Igazi leswekile
• Amanqatha omzimba
• Ukuxhalabisa
• ukudakumba
• Ukukhathala

Ukufumana oko Kukusebenzelayo

Oogqirha kunye neengcali zempilo ziyavuma ukuba abantu kufuneka benze umsebenzi oqhelekileyo / ophakathi kunye nomsebenzi onamandla / omkhulu. Ezinye iimbono zazo zombini iindidi ziquka:

ImiSebenzi yoBunzulu obuphakathi

Imithambo ephakathi ngokubanzi:

• Ukuhamba ngokukhawuleza
• Ukukhanya ukuya i-calisthenics ephakathi
• Ii-aerobics ezinempembelelo ephantsi
• Ukuzivocavoca kwe-Aerobic trampoline
• Ukwenyusa iintsimbi
• Ukwakha umzimba
• Ukuzilolonga okuphakathi kancinci kwiNautilus, koomatshini beUniversal, okanye kumatshini wokubheqa

Imisebenzi emininzi kuluhlu olunoxinzelelo oluphakathi inokunyuswa ukuya kwinqanaba elinamandla ngokuyenza ngokukhawuleza okanye nzima.

ImiSebenzi yokuNxibelela ngamandla

Ukuzivocavoca ngamandla ngokubanzi:

• Ukuhamba phezulu
• Ukugijima
• Ubaleko
• I-calisthenics enzima
• Ii-aerobics ezinempembelelo ephezulu
• Intambo yokutsiba
• Umkhweli-zinyuko
• Umatshini wokutyibiliza
• Ukuqhuba ibhayisekile

Imisebenzi yaNgaphandle ePhakathi

Imithambo ephakathi:

• Imidlalo yabantwana – hopscotch, 4-square, kunye nebhola yokudoja
• Ukuloba
• Ukuphosa iFrisbee
• Umthambo wezixhobo zebala lokudlala

Imisebenzi yangaphandle enamandla:

Ukuzivocavoca ngamandla:

• Ezemidlalo – ibhola ekhatywayo, ihoki yasebaleni, intenetya, ibhola yomnyazi, ibhola yeflegi, ibhola yevoli
• Ukuhamba
• Cycling
• ukukhwela ibhayikhi entabeni
• Ukutyibiliza kunye nokutyibiliza
• Ukukhwela ngemva ehashini

Umsebenzi weNdlu kunye neYadi / imisebenzi yasekhaya

Ukuzivocavoca okuphakathi kwendlu kunye neyadi:

• Ukuhlwayela
• Ukucoca
• Ukuwisa
• Ukuhlamba imoto ngesandla
• Ukutshayela igaraji, iindlela zokuhamba, indledlana, okanye ipatio
• Ukucheba ingca
• Ukukhwela ingca
• Umsebenzi onzima wokulima

Ukuzivocavoca ngamandla kwendlu kunye neyadi:

• Ukungcola komhlakulo, amatye, njl
• Uphethe igrosari phezulu
• Ukuthwala iibhokisi
• Ifenitshala ehambayo
• Ukucoca kunye nokulungelelanisa indlu

Yixube

Ukufumana imisebenzi ekusebenzelayo kubalulekile. Kodwa zixube, ukuze ungadikwa kwaye udinwe zizo. Umzekelo, ukuba uyakruquka ngokuhamba, zama iklasi ye-aerobics elula, ukudanisa, okanye into efanayo.

• Zama iindlela ezintsha zokuhamba kunye nokukhwela ibhayisekile.
• Guqula igumbi lokuzilolonga okanye ukuzolula.
• Zilolonge ngamaxesha ahlukeneyo, ngoko ke akubi ngumsebenzi nje.
• Hlanganisa ubungakanani bexesha lokuzilolonga. Yenza umthambo ogcweleyo wemizuzu engama-30 okanye ixesha elide ngosuku olunye, emva koko uwaqhawule umthambo ube yimizuzu eli-15, eli-10, emi-5 emincinci kwezinye iintsuku.
• Ukuba neenketho kukuvumela ukuba ukhethe kwaye ukhethe oko kuhambelana nomoya wakho kunye neshedyuli.

Umsebenzi woMzimba woMzimba

Ukuba umsebenzi uquka ukuhlala ixesha elide, zama ukongeza ixesha elifutshane lomsebenzi yonke imini:

• Ukuba uhambo luvumela, ukuhamba, ukubaleka, okanye ibhayisekile ukuya emsebenzini.
• Paka iibhloko ezininzi kude okanye eyona ikude kwindawo yokupaka ukuze ungene.
• Sebenzisa izinyuko endaweni yelifti kwimigangatho embalwa.
• Fumana ikofu okanye usebenzise igumbi lokuhlambela komnye umgangatho usebenzisa izitebhisi ezikude kakhulu neofisi.
• Kufuneka uthethe nomntu osebenza naye, uhambe uye eofisini okanye kwisikhululo sakhe endaweni ye-imeyile okanye umnxeba.
• Ukufumana ikhefu lokuhamba ngokukhawuleza kunye uzelule.

Zibandakanye kuKhuphiswano

Ukhuphiswano lunokukhuthaza abantu njengoko:

• Ifuna iinjongo ezithile nezinokumetwa ukuze kusetyenzwe ngayo. Umzekelo isenokuba kuqeqesho lokuhamba okanye ukubaleka ugqatso.
• Ukufunda iinkcukacha zesiganeko kunye nokulungiselela / uqeqesho kunokuvelisa okanye ukubuyisela umdla kunye nomngeni womsebenzi.
• Endaweni yokungenela ukhuphiswano, umntu unokunceda ngolungiselelo nokucwangcisa. Oku kunokubonelela ngobuhlobo nabanye abantu abanomdla kumsebenzi ofanayo onokukhokelela ekusebenzeni kunye kunye nokuhlala ukhuthazwa.

Uqeqesho lweCrossFit

Uqeqesho lwe-CrossFit yindibaniselwano yeendlela ezahlukeneyo zokuzilolonga ukwenza amaqela ahlukeneyo emisipha. I-CrossFit inokuba luncedo kuba:

• Ithintela isithukuthezi ngokubonelela ngeendlela ezahlukeneyo zokuzilolonga.
• Inceda ukugcina ibhalansi phakathi kwamaqela ahlukeneyo emisipha.
• Umzekelo, iimbaleki ezinemisipha yemilenze enamandla ziwela uloliwe ukomeleza umzimba ongasentla.
• Inciphisa umngcipheko we nzakala kuba indibaniselwano yemithambo ivumela izihlunu ukuba ziphinde zihlaziyeke ngelixa usebenza isethi eyahlukileyo yezihlunu.

Nokuba imeko ithini na, konke kukufumana okukusebenzelayo. Kodwa injongo kukugcina umzimba uhamba ukugcina impilo yonke.

UkuBumbiswa kweBhunga

Kutheni ingqondo ifuna iswekile?

Ingqondo ifuna isiqingatha samandla omzimba ngenxa yenkqubo yawo entsonkothileyo. Ingqondo idinga iswekile ukuze ibe namandla eeseli zengqondo. Njengoko ii-neuron zingakwazi ukugcina amandla, zidinga ukunikezelwa kwamafutha rhoqo ukuze zisebenze ngokufanelekileyo. Ukukwazi ukucinga, ukufunda nokukhumbula ulwazi kudityaniswa namanqanaba eglucose emzimbeni. Xa amanqanaba eglucose yegazi ephantsi, ukukwazi ukucinga ngokucacileyo kuyancipha njengoko ukuveliswa kwee-neurotransmitters kuyancipha, okukhokelela ekuphazamisekeni konxibelelwano. Iswekile yendalo inokunyusa impilo yengqondo ukuze isebenze ngokufanelekileyo. Xa usebenzisa iswekile yendalo efana neapile kunye neebhanana, iswekile ikhutshwa ngokwandayo iye egazini. Oku kugcina amanqanaba amandla ngesantya esizinzileyo, kwaye umzimba awunqweneli iswekile eninzi.

Ucaphulo

Berg JM, Tymoczko JL, Stryer L. Biochemistry. Uhlelo lwesi-5. ENew York: WH Freeman; 2002. Icandelo 30.2, Ilungu ngalinye lineProfayili eyodwa yeMetabolic. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK22436/

Ainsworth BE, et al. (2011). IsiHlomelo seSikhokelo sokuJonga imiSebenzi yoMzimba. Columbia, SC: IZiko loPhando loThintelo, iNorman J. Arnold School of Health Public, iYunivesithi yaseMzantsi Carolina. Iyafumaneka kwi-intanethi: prevention.sph.sc.edu/tools/compendium.htm.