Ukubhukuda nokugijima akuzona nje izivivinyo ezivamile ejimini, kodwa futhi izinhlobo zokuzivocavoca ezikhethwe abantu abaningi abangayi ejimini. Njengabameleli ababili bokuzivocavoca kwenhliziyo nemithambo yegazi, badlala indima ebalulekile ekugcineni impilo yonke engokomzimba neyengqondo, futhi zombili ziyizivivinyo ezisebenzayo zokushiswa kwama-calories namafutha.
Yiziphi izinzuzo zokubhukuda?
1, Ukubhukuda kulungele abantu abalimele, isifo samathambo nezinye izifo. Ukubhukuda kuyindlela ephephile yokuzivocavoca kubantu abaningi abahluphekayo, isibonelo, isifo samathambo, ukulimala, ukukhubazeka. Ukubhukuda kungasiza ukudambisa izinhlungu ezithile noma kuthuthukise ukululama ngemva kokulimala.
2, Thuthukisa ukulala. Ocwaningweni lwabantu abadala asebekhulile abanokuqwasha, ababambiqhaza babike ikhwalithi yokuphila ethuthukisiwe nokulala ngemva kokuzivocavoca okujwayelekile kwe-aerobic. Lolu cwaningo belugxile kuzo zonke izinhlobo zokuzivocavoca kwe-aerobic, okuhlanganisa nemishini ecijile, amabhayisikili, ukubhukuda nokunye. Ukubhukuda kulungele abantu abaningi abanezinkinga zomzimba ezibavimbela ukuthi bagijime noma benze ezinye izivivinyo ze-aerobic.
3, Lapho ubhukuda, amanzi enza izitho zomzimba zivuthe, azisize lapho zinyakaza, futhi anikeze ukumelana okuthambile. Kokunye ukuhlola okuvela emthonjeni othembekile, uhlelo lokubhukuda lwamasonto angu-20 lwanciphisa kakhulu ubuhlungu kubantu abane-multiple sclerosis. Baphinde babika ukuthuthuka kokukhathala, ukudangala nokukhubazeka.
Yiziphi izinzuzo zokugijima?
1, Kulula ukuyisebenzisa. Uma kuqhathaniswa nokubhukuda, ukugijima kulula ukukufunda ngoba yinto esizalwa nayo. Ngisho nokufunda amakhono ochwepheshe ngaphambi kokugijima kulula kakhulu kunokufunda ukubhukuda, ngoba abanye abantu bangase bazalwe besaba amanzi. Ngaphezu kwalokho, ukugijima kunezidingo eziphansi endaweni kanye nendawo kunokubhukuda.
Ukugijima kungathuthukisa impilo yamadolo akho kanye nomhlane. Abantu abaningi bacabanga ukuthi ukugijima kuwumdlalo onomthelela omubi emalungeni. Futhi kuyiqiniso ukuthi abanye abagijimi kuye kwadingeka bashintshele ekugibeleni amabhayisikili ngenxa yobuhlungu bamadolo. Kodwa ngokwesilinganiso, abantu abadala abangazihlaleli, abangekho esimweni babenezinkinga ezimbi kakhulu zamadolo neqolo kunabaningi abagijimi.
2, Thuthukisa ukungatheleleki. U-David Nieman, usosayensi wokuzivocavoca kanye nomgijimi wesikhathi esigcwele ama-58, usechithe iminyaka engu-40 edlule efunda ukuxhumana phakathi kokuzivocavoca nokuzivikela komzimba. Okuningi akuthola kwakuyizindaba ezinhle kakhulu kanye nezinye izixwayiso, kuyilapho ebheka imiphumela yokudla esimweni sokuzivikela sabagijimi. Isifinyezo sakhe: Ukuvivinya umzimba okusesilinganisweni kungakhuphula izinga lokuzivikela komzimba, imizamo yokukhuthazela kakhulu inganciphisa ukungatheleleki komzimba (okungenani uze ululame ngokugcwele), namajikijolo amnyama abomvu/aluhlaza/amnyama angasiza ukugcina umzimba wakho uqinile futhi unempilo.
3, Thuthukisa impilo yengqondo futhi unciphise ukudangala. Abantu abaningi baqala ukugijima ukuze bathuthukise ukuqina kwabo ngokomzimba, kodwa kungakabiphi, isizathu esibaqhubayo ukuthi baqhubeke nokugijima siba ukujabulela umuzwa wokugijima.
4. Ukwehla komfutho wegazi. Ukugijima nokunye ukuvivinya umzimba okusesilinganisweni kuyindlela efakazelwe, engenazo izidakamizwa yokwehlisa umfutho wegazi.
Okuthile okufanele ukucabangele ngaphambi kokubhukuda noma ukugijima
Kokubili ukubhukuda nokugijima kunikeza ukuvivinya umzimba okuhle kwenhliziyo nemithambo yegazi futhi, ngokufanelekile, ukushintsha phakathi kwakho kokubili njalo kuzozuza izinzuzo ezingcono kakhulu. Kodwa-ke, izikhathi eziningi, isimo esifanele sivame ukuhluka ngenxa yezintandokazi zomuntu siqu, izimo zempilo kanye nezici zokuphila. Nakhu okufanele ukucabangele ngaphambi kokuzama ukubhukuda noma ukugijima.
1, Ingabe unobuhlungu obuhlangene? Uma uhlushwa isifo samathambo noma ezinye izinhlobo zobuhlungu obuhlangene, ukubhukuda kungcono kuwe kunokugijima. Ukubhukuda kubeka ingcindezi encane emalungeni, kuyindlela ethambile yokuzivocavoca futhi akulula ukukhulisa izinkinga zamalunga.
2, Ingabe unokulimala kwesitho esingezansi? Uma unedolo, iqakala, inqulu noma umhlane, ukubhukuda kuyindlela ephephile ngoba kunomthelela omncane emalungeni.
3, Ingabe ulimele ehlombe? Ukubhukuda kudinga imivimbo ephindaphindiwe, futhi uma unokulimala kwehlombe, lokhu kungabangela ukucasuka futhi kwenza ukulimala kube kubi kakhulu. Kulokhu, ukugijima kuyindlela engcono.
4, Ingabe ufuna ukuthuthukisa impilo yamathambo? Ngokungeza isisindo ematholeni akho nakubhakha, ungaguqula ukugijima okulula kube ukugijima okuthwala isisindo okunempilo okuzonciphisa ijubane, kodwa okungeke kulahlekelwe noma yiziphi izinzuzo zako. Ngokuphambene, ukubhukuda akukwazi ukwenza lokhu.
Isikhathi sokuthumela: Aug-19-2024
