Iintlobo zokufumana umzimba rhoqo zibandakanya kwaye zibandakanya ukukhuselwa kunye nokunyangwa kokunyanya .
Yiyiphi Inqaku Lokwenza Ukuzivocavoca?
Xa uluntu lonyango kunye nolononophelo lwentlalo luthetha ngokuzilolonga, ngokuqhelekileyo sithetha nayiphi na into eyenziwa ngumzimba. Oku kunokuhamba ngezinyathelo , ukwenza izitya, ukwenza imisebenzi yomsebenzi jikelele, ukwenza umsebenzi wendawo, ukulima, okanye ukudlala nabantwana bakho okanye izilwanyana.
Oku kubhekisela kwiifom ezahlukeneyo zomsebenzi wokwenyama, njengemidlalo yeqela, ukugijima, i- yoga , ubugcisa be-karate, kunye nokuphakanyiswa kwesisindo.
Kukho iintlobo ezahlukeneyo zokusebenzisa umzimba, ngokusekelwe ekubeni ingaba yi-aerobic (njengokubhukuda nokugijima) okanye i-anaerobic (njengokuphakama kwesisindo). Ukuzivocavoca kwaye kwahlulwa ngokubhekiselele nokuba ingaba kuthathwa njengengqeqesho okanye ukunyamezela. Ekugqibeleni, kukho amanqanaba ahlukeneyo, okanye amandla, okwenziwa ngokomzimba; Ezi ziqhelekileyo ziqwalaselwe ukuba zibandakanya ukukhanya, ukulinganisela, kunye namandla.
Ufanele Ufunde Kangakanani Umzimba?
Impendulo elula kule nto kukuhamba ngokubanzi ngangokunokwenzeka yonke imihla-ngaphandle kokuya kwindawo yokulimala, kunjalo! Ucwaningo luye lwabonisa ukuba ukuhlala ixesha elide ngaphezu kweeyure ezingama-4 imihla ngemihla kunzima ngakumbi kwinkqubo ye-cardiovascular than smoking cigarettes.
Iinqununu ezininzi zelizwe kunye nezizwe zincoma ukufumana okungenani imizuzu eyi-150 yokusebenza ngokulinganisela kwiveki nganye.
Oku kunokuguqulela kwimitha engama-30 yovavanyo olunomlinganiselo ophindwe kathathu ngeveki, umzekelo. Kwaye uphando luye lwafaka iingeniso zempilo yemizuzu engama-30 yokuhamba: kwi-Nurses 'Health Study, ngokomzekelo, abo bahamba ngokukhawuleza okanye bafumana ukuvavanya umzimba ngokulinganayo imizuzu engama-30 imihla ngemihla babe nomngcipheko omncinci wokukhawuleza ukufa komzimba kwiminyaka engama-26 yokulandelelana.
Yintoni ebalulekileyo njengendlela yokulinganisela okunamandla? Imisebenzi yemvelo efana negadi jikelele , ukuhamba ngokukhawuleza, ukudansa kwebhola, kunye nokulingana kufakwa kwisigaba sokwenza umlinganiselo osisiseko.
Ukongezelela, ngokwemiSebenzi yeZingqinisiso zeMisebenzi yaseMelika evela kwiSebe lezeMpilo kunye neNkonzo zoLuntu (i-HHS) yase-United States, ukufumana ubuncinane iyure kunye nemizuzu eyi-15 yokusebenza ngamandla kwiveki nganye inokuhlangabezana nomlinganiselo omncinci wesenzo esicetywayo. Umzimba onamandla wokuzibandakanya uquka imisebenzi yezinto eziphathekayo ezifana nokuhamba emanqeni, ibhayisiki okanye ngaphezulu kweekhilomitha ezili-10 ngeyure, ukubhukuda okukhawulezayo, ukuqhuba, i-aerobics yendabuko, kunye nefosholo emininzi okanye ukutsalwa kwetongo, phakathi kwabanye.
Inqaku le-HHS inqaku lokuba uncedo olongezelelweyo lwezempilo lunokufumaneka ngokunyusa umlinganiselo wokusebenza okwenzakalayo ngokomzimba ukuya kwiiyure ezintlanu ngeveki, okanye ukwandisa ukuzivocavoca ngamandla okungenani ii-2/2 iiyure ngeveki.
Ezi zikhokelo zincoma nokubandakanyeka ekusebenziseni ukuqinisa imisipha ubuncinane iintsuku ezimbini ngeveki. Oku kubalulekile ekwakheni nasekugcineni amathambo anamandla, ngenxa yokuqina komzimba, kunye nokunyuka kwenani le-muscle-elinceda ukulwa nokukhuluphala.
Izikhokelo ziyabona ukuba "nayiphi na into eyenziwa ngumsebenzi ongcono kunokuba ungenzi nto ... nokuba usebenzise imizuzu engama-10." Oku kwafika kwinqanaba elingasentla elenza injongo yokuhlala ishukunyiswa kangangoko kunokwenzeka ngalo lonke usuku. ukufikelela kwimpilo kunye nokuphila kakuhle kwixesha elide.
Imithombo :
UDoucet E, uKumkani uN, u-Levine JA, uRoss R. Uhlaziyo ngokuzivocavoca kunye nokulawula ukulawula. J Obes 2011; 2011: 358205. Epub 2011 ngoDisemba 18.
Izikhokelo zoMsebenzi woMzimba kumaMerika. I-United States Isebe Lempilo Neenkonzo Zoluntu. Ifumaneka kwi-Intanethi kwi-http: //www.health.gov/PAGuidelines/ ngoJuni 12, 2014.
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukumelana nomngcipheko ophantsi, ukuphila ngendlela enempilweni kunye nomngcipheko wokufa kwegazi ngokukhawuleza phakathi kwabasetyhini. JAMA 2011; 306: 62-69.