Ukwandisa ukuzivocavoca kwakho ukuze ube nempilo engcono kulula njengokuqonda ukuxhumana phakathi kokuzivocavoca nokuzivikela komzimba. Ukulawula ingcindezi nokudla okunomsoco kubalulekile ekuthuthukiseni amasosha omzimba, kodwa ukuzivocavoca nakho kunendima ebalulekile. Naphezu kokuzizwa ukhathele, ukunyakazisa umzimba wakho njalo kungakunikeza ithuluzi elinamandla lokulwa nezifo. Nokho, kubalulekile ukuqaphela ukuthi akuzona zonke izivivinyo ezinomphumela ofanayo emasosheni akho omzimba. Yingakho sixoxisane nochwepheshe abafunde umthelela wokujima emasosheni omzimba, futhi singathanda ukwabelana nawe ngemininingwane yabo.

Ukuvivinya umzimba Kwenyusa Kanjani Amasosha omzimba?

Ukuzivocavoca akuzuzisi nje kuphela inhlalakahle yakho yengqondo, kodwa futhi kuthuthukisa amasosha omzimba wakho, ngokusho kokubuyekezwa kwesayensi okushicilelwe ku-Journal of Sport and Health Science ngo-2019. Ukubuyekezwa kwathola ukuthi ukuzivocavoca umzimba, ikakhulukazi ukuzivocavoca okumaphakathi kuya kokuqina okuhlala isikhathi esingaphansi ihora, kungandisa ukusabela komzimba, kunciphise ingozi yokugula, kanye namazinga aphansi okuvuvukala. Umbhali oholayo walolu cwaningo, uDavid Nieman, uDkt.PH, uprofesa ophikweni lwebhayoloji e-Appalachian State University kanye nomqondisi we-Human Performance Laboratory yale nyuvesi, uchaze ukuthi isibalo samangqamuzana omzimba omzimba alinganiselwe futhi ajwayele ukuhlala ezicutshini ze-lymphoid. nezitho ezinjengobende, lapho zisiza khona ukulwa namagciwane, amabhaktheriya, namanye amagciwane adala izifo.

Ukuvikeleka Okuthuthukisiwe Ngokujwayelekile

Ukuzivocavoca kunomthelela omuhle emasosheni akho omzimba, okungeyona nje eyesikhashana kuphela, kodwa futhi enqwabelanayo. Impendulo esheshayo evela kumasosha omzimba wakho ngesikhathi sokuzivocavoca ingahlala amahora ambalwa, kodwa ukuzivocavoca okungaguquki nokujwayelekile kungathuthukisa impendulo yakho yokuzivikela komzimba ngokuhamba kwesikhathi. Eqinisweni, ucwaningo olwenziwa uDkt. Nieman nethimba lakhe lubonise ukuthi ukuzibandakanya nokuzivocavoca kwe-aerobic izinsuku ezinhlanu noma ngaphezulu ngesonto kunganciphisa izehlakalo zezifo ezithinta ukuphefumula okuphezulu ngama-40% emasontweni ayi-12 nje kuphela. Ngakho-ke, ukuhlanganisa ukuzivocavoca esimisweni sakho sansuku zonke kungaba yindlela ephumelelayo yokuthuthukisa ukungatheleleki komzimba wakho nokugcina impilo enhle iyonke.

Kungokufanayo nangamasosha akho omzimba. Ukuzivocavoca njalo kunganikeza umthelela ohlala njalo empilweni yakho yonke kanye nokuphila kahle. Abacwaningi ku-British Journal of Sports Medicine bathola ukuthi ukuvivinya umzimba okungaguquki akukwazi nje ukwehlisa ingozi yokutheleleka, kodwa futhi nobukhulu be-COVID-19 kanye nethuba lokulaliswa esibhedlela noma ukufa. Njengendlu ehlala ihlanzekile, indlela yokuphila esebenzayo ingaholela ekusebenzeni okuthuthukile kokuzivikela komzimba kanye nempilo yonke. Ngakho-ke, yenza ukuzivocavoca kube yingxenye yendlela yakho yansuku zonke futhi ubone imiphumela emihle engaba nayo kumasosha omzimba wakho kanye nempilo yonke.

"Ukuvivinya umzimba kusebenza njengendlela yokunakekela amasosha akho omzimba, okuwenza akwazi ukugada umzimba wakho futhi abone futhi alwe namagciwane namagciwane," kusho uDkt. Nieman. Akwenzeki ukuzivocavoca ngezikhathi ezithile kuphela futhi ulindele ukuba namasosha omzimba ayakwazi ukumelana nezifo. Ngokuzivivinya njalo, amasosha akho omzimba akuhlomela kangcono ukuvikela amagciwane abangela ukugula.

Lokhu kuhlala kuyiqiniso ngisho nalapho ukhula. Ukuvivinya umzimba njalo kungasiza ukugcina amasosha akho omzimba eqinile, kungakhathaliseki ukuthi uneminyaka emingaki. Ngakho-ke, akukephuzi kakhulu ukuqala ukwenza ukuvivinya umzimba kube yingxenye yendlela yakho yansuku zonke ukuze uthole amasosha omzimba anempilo kanye nempilo enhle iyonke.

Iluphi Uhlobo Olusebenza Kakhulu Lokuzivocavoca Lokuthuthukisa Ukungavikeleki?

Kodwa-ke, kubalulekile ukuqaphela ukuthi akuzona zonke izinhlobo zokuzivocavoca ezilinganayo emiphumeleni yazo kumasosha omzimba. Ukuvivinya umzimba nge-Aerobic, njengokuhamba, ukugijima, noma ukugibela ibhayisikili, kube yinto egxile kakhulu ezifundweni eziningi ezihlola ubudlelwano phakathi kokuzivocavoca nokuzivikela komzimba, okuhlanganisa nalezo zikaDkt. Nieman. Nakuba ucwaningo olwengeziwe ludingeka ukuze kutholwe uhlobo olufanele lokuzivocavoca ukuze kuthuthukiswe amasosha omzimba, ukuhlanganyela njalo emsebenzini we-aerobic olinganiselayo kuye konamandla kuye kwaboniswa kunomthelela omuhle emasosheni omzimba.

-- Ukuhamba

Uma unentshisekelo yokuthuthukisa amasosha omzimba ngokuzivocavoca, kubalulekile ukugcina umfutho ophakathi nendawo. NgokukaDkt. Nieman, ukuhamba ngesivinini esingaba yimizuzu eyi-15 imayela ngalinye kuwumgomo omuhle ongawuphokophela. Lesi sinyathelo sizosiza ukuqoqa amangqamuzana omzimba ukuze ajikeleze, okungathuthukisa impilo yakho yonke. Kwezinye izinhlobo zokuzivocavoca, njengokugijima noma ukuhamba ngebhayisikili, hlose ukufinyelela cishe u-70% wezinga eliphezulu lokushaya kwenhliziyo yakho. Leli zinga lokushuba liboniswe ukuthi lisebenza ngempumelelo ekwandiseni amasosha omzimba. Kodwa-ke, kubalulekile ukulalela umzimba wakho futhi ungazicindezeli kakhulu, ikakhulukazi uma usaqala ukuzivocavoca noma unezimo zempilo ezicashile.

-- HIIT Ukusebenzisana

Isayensi yomthelela we-high-intensity interval training (HIIT) ekuvikelekeni komzimba inomkhawulo. Ezinye izifundo ziphakamise ukuthi i-HIIT ingathuthukisa ukusebenza kwamasosha omzimba, kanti ezinye azitholanga umthelela. Ucwaningo lwango-2018 olwanyatheliswa encwadini ethi "Arthritis Research & Therapy," olwalugxile ezigulini ezinesifo samathambo, lwathola ukuthi i-HIIT ingakhuphula izinga lokuzivikela komzimba. Kodwa-ke, ucwaningo lwango-2014 ku-"Journal of Inflammation Research" lwathola ukuthi ukusebenzisa i-HIIT akukwehlisi ukungatheleleki.

Ngokuvamile, ngokusho kukaDkt. Neiman, ukuzilolonga kwesikhashana kungenzeka kuphephe ekuvikelekeni komzimba wakho. “Imizimba yethu isijwayele le mvelo yokubuyela emuva naphambili, ngisho amahora ambalwa, inqobo nje uma kungekona ukuvivinya umzimba okungapheli okungapheli,” kusho uDkt Neiman.

-- Ukuqeqeshwa Amandla

Ukwengeza, uma usaqala uhlelo lokuqeqesha amandla, kungcono uqale ngezisindo ezilula futhi ugxile efomini elifanele ukuze unciphise ingozi yokulimala. Njengoba amandla akho nokukhuthazela kwanda, ungakwazi kancane kancane ukwandisa isisindo kanye nokuqina kokujima kwakho. Njenganoma yiluphi uhlobo lokuzivocavoca, kubalulekile ukulalela umzimba wakho futhi uthathe izinsuku zokuphumula njengoba kudingeka.

Ngokuvamile, isihluthulelo sokuthuthukisa isimiso somzimba sokuzivikela ezifweni ngokuzivocavoca ukungaguquguquki nokuhlukahluka. Uhlelo lokuzivocavoca oluphelele oluhlanganisa inhlanganisela yomsebenzi we-aerobic, ukuqeqeshwa kwamandla, nokuzelula kungasiza ukuthuthukisa impilo yakho yonke futhi kunciphise ingozi yokugula. Nokho, kubalulekile ukukhumbula ukuthi ukuvivinya umzimba kukodwa akusona isiqinisekiso ngokumelene nokugula, futhi kufanele kuhlanganiswe nokudla okunempilo, ukulala ngokwanele, nezindlela zokulawula ukucindezeleka ukuze kube nemiphumela engcono kakhulu.

# Yiziphi Izinhlobo Zezinsiza Zokufaneleka Ezikhona?