Khulisa ukusebenzisa kwakho impilo yempilo engcono kulula njengokuqonda ukuxhumana phakathi kokuzivocavoca nokungavikeleki. Ukuphathwa kwengcindezi kanye nokudla okulinganiselayo kubalulekile ekukhuliseni amasosha akho omzimba, kepha ukuzivocavoca nakho kudlala indima ebalulekile. Ngaphandle kokuzizwa ukhathele, ukuhambisa umzimba wakho njalo kunganikeza ithuluzi elinamandla lokulwa nezifo. Kodwa-ke, kubalulekile ukuqaphela ukuthi akuwona wonke umzimba umzimba onomphumela ofanayo kumasosha akho omzimba. Kungakho kubonile nochwepheshe abafunde umthelela wokuzivocavoca emasosheni omzimba, futhi singathanda ukuhlanganyela ukuqonda kwabo nawe.

Ukuvivinya umzimba kukukhulisa kanjani amasosha akho omzimba?

Ukuzivocavoca akukuzuzisi inhlala-kahle yakho yengqondo kuphela, kepha futhi kuthuthukisa amasosha akho omzimba, ngokusho kokubuyekezwa kwesayensi okushicilelwe kwi-Journal Science Exertises ehlala isikhathi esingaphansi kwehora, kungakhulisa ubungozi bokugula, kanye nengozi yokuvuselela ukugula. Umbhali Wokuhola Ucwaningo, David Nieman, Drph, uProfesa emnyangweni we-Biology e-Appalachian State Latory, acacisa ukuthi i-lypphoid tisteres kanye nezitho zabantu, lapho zisiza khona ukulwa namagciwane, amagciwane, lapho zivela kwamanye ama-microorganisms abangela izifo.

Kuthuthukisiwe Ukungavikeleki Ngokuvamile

Ukuzivocavoca umzimba kunomthelela omuhle kumasosha akho omzimba, okungewona owokugcina kuphela, kodwa futhi kuyanda. Ukuphendula ngokushesha kusuka kumasosha akho omzimba ngesikhathi sokuzivocavoca kungahlala amahora ambalwa, kepha ukuvivinya umzimba okungaguquki futhi okujwayelekile kungathuthukisa ukusabela kwakho ukuzivikela komzimba wakho ngokuhamba kwesikhathi. Eqinisweni, isifundo nguDkt Nieman nethimba lakhe bakhombisa ukuthi ukuzivivinya kwe-aerobic izinsuku ezinhlanu noma ngaphezulu ngesonto kunganciphisa izehlakalo zokuphefumula kwezifo zokuphefumula ngaphezulu kwamaviki ayi-12 kuphela. Ngakho-ke, okufaka ukuzivocavoca ngendlela yakho yansuku zonke kungaba yindlela ephumelelayo yokukhulisa ukungavikeleki kwakho futhi kugcinwe impilo enhle.

Okufanayo kuhamba amasosha akho omzimba. Ukuzivocavoca njalo kungenza umthelela ohlala njalo empilweni yakho yonke nenhlala-kahle. Abaphenyi be-British Journal of Sports Medicine bathola ukuthi ukuzivocavoca okungaguquki kwemvelo akunakunciphisa ubungozi bokutheleleka, kodwa nobukhulu be-Covil-19 kanye namathuba okutholakala esibhedlela noma ekufeni. Njengendlu ehlanzekile njalo, indlela yokuphila esebenzayo ingaholela ekusebenzeni kokuzivikela komzimba kanye nempilo yonke. Ngakho-ke, yenza ukuvivinya umzimba wakho wansuku zonke bese ubona imiphumela emihle kungaba nayo kuma-immunes akho nasenhlalakahleni yonke.

"Ukuzivocavoca kusebenza njengendlela yokugcinwa kwezindlu amasosha akho omzimba, okwenza ukuthi kuhambisane nomzimba wakho futhi kubona futhi kulwe namagciwane namagciwane," kusho uDkt Nieman. Akunakwenzeka ukuthi uzivocavoce ngezikhathi ezithile futhi ulindele ukuba namasosha omzimba asiza ukugula. Ngokuzibandakanya njalo ekusebenzeni komzimba, amasosha akho omzimba ahlomele kangcono ukususa amagciwane abangela ukugula.

Lokhu kuhlala kuyiqiniso njengoba ukhula. Ukuvivinya umzimba njalo kungasiza ukugcina amasosha akho omzimba aqine, akunandaba ukuthi uneminyaka yakho. Ngakho-ke, akukephuzi kakhulu ukuqala ukwenza ingxenye yenqubo yakho yansuku zonke yamasosha omzimba anempilo kanye nenhlala-kahle yonke.

Yiluphi uhlobo olusebenzayo kakhulu lokuzivocavoca lokuthuthukisa ukungavikeleki?

Kodwa-ke, kubalulekile ukuqaphela ukuthi akuzona zonke izinhlobo zokuzivocavoca ezilingana ngemiphumela yazo kumasosha omzimba. Ukuzivocavoca kwe-Aerobic, njengokuhamba, ukugijima, noma ukuhamba ngamabhayisekili, bekulokhu kugxilwe kakhulu kwezifundo eziningi ezihlola ubudlelwano phakathi kokuzivocavoca nokungavikeleki, kubandakanya nalabo nguDkt Nieman. Ngenkathi kudingeka ucwaningo oluthe xaxa ukuthola uhlobo oluphelele lokuzivocavoca lokuqinisa ukungavikeleki, ukuhileleka njalo kumsebenzi we-aerobic onamandla kuye kuboniswe ukuba nomthelela omuhle kumasosha omzimba.

- Ukuhamba

Uma unesifiso sokukhulisa amasosha akho omzimba ngokuzivocavoca, kubalulekile ukugcina ubukhulu obulinganiselayo. Ngokusho kukaDkt Nieman, ehamba ngejubane elizungeze imizuzu eyi-15 ngemayela ngalinye liyinhloso enhle yokuhloselela. Leli na lesikhashana lizosiza ukuqasha amaseli wokuvikelwa komzimba ukuba ajikeleze, angathuthukisa impilo yakho yonke. Kwezinye izinhlobo zokuzivocavoca, njengokugijima noma ukuhamba ngebhayisikile, ihlose ukufinyelela cishe ngo-70% wezinga lakho lenhliziyo ephezulu. Leli zinga lokuqina likhonjiswe ukuthi liphumelele ekwandiseni ukungavikeleki. Kodwa-ke, kubalulekile ukulalela umzimba wakho futhi ungaziphoqeleli kanzima, ikakhulukazi uma uqala ukuzivocavoca noma unazo izimo zezempilo ezingaphansi.

- I-HIIT Workouts

Isayensi ngomthelela wokuqeqeshwa kwesikhashana esiphezulu (i-HIIT) ekuvinjelweni okukhawulelwe. Ezinye izifundo ziphakamise ukuthi i-HIIT ingathuthukisa ukusebenza kokuvikezela, kanti abanye abatholanga mthelela. Ucwaningo luka-2018 olushicilelwe e-The Journal "Arthritis Research & Therapy," okugxile ezigulini zamathambo, kwathola ukuthi i-HIIT ingakhulisa ukungavikeleki. Kodwa-ke, isifundo sika-2014 "se-Journal of Flourlation Research" sathola ukuthi ukusebenzisa i-HIIT akukwehlisi ukungavikeleki.

Ngokuvamile, ngokusho kukaDkt Neiman, ukusebenzisa isikhathi sokuphumula kungenzeka kuphephe ukungavikeleki kwakho. "Imizimba yethu isetshenziselwa lemvelo yangemuva ne-Forth, ngisho namahora ambalwa, inqobo nje uma kungapheli amandla aphezulu aphezulu," kusho uDkt Neiman.

- Ukuqeqeshwa kwamandla

Ngokwengeziwe, uma nje uqala uhlelo lokuqeqeshwa kwamandla, kungcono ukuqala ngezinsimbi ezilula futhi ugxile kwifomu elifanele ukunciphisa ingozi yokulimala. Njengoba amandla akho nokukhuthazela kwanda, ungakhulisa kancane isisindo nobukhulu bokuzivocavoca kwakho. Njenganoma yiluphi uhlobo lokuzivocavoca, kubalulekile ukulalela umzimba wakho futhi uthathe izinsuku zokuphumula njengoba kudingeka.

Ngokuvamile, ukhiye wokuphakamisa amasosha akho omzimba ngokuzivocavoca umzimba ngokungaguquguquki kanye nezinhlobonhlobo. Uhlelo lokuzivocavoca eliyindilinga oluhlanganisa kahle oluhlanganisa ukuhlanganiswa komsebenzi we-aerobic, ukuqeqeshwa kwamandla, futhi ukwelula kungasiza ukuthuthukisa impilo yakho yonke futhi kunciphise ubungozi bakho bokugula. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukuvivinya umzimba wodwa akusona isiqinisekiso sokugula, futhi kufanele kuhlanganiswe nokudla okunempilo, ukulala okwanele, kanye namasu wokuphatha ukucindezela kwemiphumela emihle kakhulu.

# Yiziphi izinhlobo zemishini yokuqina?