Kungani ukuqeqeshwa kwamandla kubalulekile empilweni yakho

Okuthathwayo Okubalulekile

• Ukuqeqeshwa kwamandla kukhulisa ukuminyana kwamathambo, kunciphisa kakhulu ingozi ye-osteoporosis.
• Lolu hlobo lokuzivocavoca lusiza ukuphatha isisindo ngokuphumelelayo ngokuthuthukisa i-metabolism kanye nokusiza ekushiseni kwekhalori.
• Ibhalansi ethuthukisiwe evela ekuqeqesheni amandla inciphisa ingozi yokuwa, inothise ikhwalithi yempilo iyonke.
• Ingadambisa izimpawu zezimo ezingapheli ezifana nesifo samathambo, isifo sikashukela, nesifo senhliziyo.
• Ukuzibandakanya ekuqeqesheni amandla kungathuthukisa imisebenzi yengqondo kakhulu kubantu abadala asebekhulile.
• Inomthelela ekwakhiweni komzimba okunempilo ngokunciphisa inani lamafutha omzimba kanye nokwandisa ukuminyana kwemisipha.
• Ukuqeqeshwa kwamandla kuthuthukisa impilo yengqondo futhi kukhulisa ukuzethemba ngokufezwa ngokomzimba.

Ukuqonda Ukuqeqeshwa Amandla

Ukuqeqeshwa kwamandla kuhilela ukuzivocavoca okuklanyelwe ukuthuthukisa ukusebenza komzimba nokukhuthazela. Iqondise amaqembu emisipha ahlukahlukene. Lokhu kuqeqeshwa kungenziwa ngokuzivocavoca umzimba, izinsimbi zamahhala, namabhande okumelana. Indlela ngayinye inikeza izinzuzo eziyingqayizivele, ifaka amazinga okufaneleka ahlukene kanye nezintandokazi.

Kunezinhlobo eziningana zokuqeqeshwa kwamandla, okuhlanganisa i-muscular hypertrophy, ukubekezela, namandla amakhulu. Uhlobo ngalunye luhlose ukufeza imigomo ethile yokufaneleka. Kungakhathaliseki ukuthi ukwakha izicubu zomzimba, ukuqinisa amandla, noma ukukhulisa amandla, lezi zinhlobo zisiza ukuhlanganisa ukujima ukuze kufinyelele imigomo yomuntu siqu yezempilo.

Ukuqeqeshwa kokumelana kuyisihluthulelo sokuthuthukisa ikhwalithi yempilo iyonke. Kuyasiza ukugcina amandla nokusebenza kwemisipha, okubalulekile emisebenzini yansuku zonke. Ukuqeqeshwa okungaguquki kuqinisa amathambo, kunciphisa izingozi zokuphuka nokunciphisa ukuqina kwamalunga nokungakhululeki, okuvamile ku-arthritis.

Ukuqeqeshwa kwamandla nakho kusiza ekulawuleni isisindo kanye nokulawula amazinga kashukela egazini, kunenzuzo kulabo abanesifo sikashukela sohlobo 2. Kungaholela ekulaleni okungcono, kunciphise ukukhathazeka nokucindezeleka, nempilo yengqondo ethuthukisiwe. Ngokusobala, ukuqonda ukuqeqeshwa kwamandla kuvula umnyango wempilo engcono nobungqabavu.

Ukuthuthukisa I-Metabolism Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuyisihluthulelo sokuthuthukisa imetabolism kanye nokwandisa ukushiswa kwekhalori. Amaseshini avamile aholela emisipha eminingi, eshisa ama-calories ngokuphumelelayo kunamafutha. Ucwaningo lwembula ukuthi ukuqeqeshwa kwesisindo okunamandla kungashisa amakholori angu-462 ngehora kumuntu ongu-170-pounds. Kumuntu onesisindo esingamakhilogremu angu-120, le nombolo ingamakhalori angu-326. Ngisho namaseshini aphakathi anikeza izinzuzo, ukushisa ama-calories angu-231 kumuntu ongamakhilogremu angu-170 kanye nama-calories angu-163 kumuntu olula.

Iphawundi ngalinye lomsipha lishisa amakhalori ayisithupha ngosuku lapho uphumule, uma kuqhathaniswa namakholori amabili amafutha. Lo mehluko ubalulekile uma kuhloswe ukushintsha ukwakheka komzimba. Isibonelo, ukuzuza amakhilogremu angu-10 omsipha kuyilapho ulahlekelwa amaphawundi angu-10 wamafutha kungashisa amakholori engeziwe angama-40 nsuku zonke. Lokhu kuphinde kwenyuse izinga lokusalungiswa kwe-basal metabolic (BMR) cishe ngo-4.2%, okuholela ekwengezeni ama-calories angu-60 ashiswe ngemva kokujima ngenxa yokusebenzisa umoya-mpilo okweqile kwangemva kokuzivocavoca (EPOC).

Izinzuzo zokuqeqeshwa kwamandla zidlula ukushiswa kwekhalori ngokushesha. Ukuqeqeshwa kokumelana okungaguquki kungakhuphula amazinga e-metabolic usuku lonke. Lokhu kubalulekile ngoba i-non-exercise activity thermogenesis (NEAT) ingenza ingxenye enkulu yokushiswa kwekhalori yansuku zonke. Abantu abakhuthele kakhulu bangabona kufika ku-50% wekhalori yabo yansuku zonke eshiswa ku-NEAT.

Ukuthuthukisa Ukuminyana Kwamathambo kanye Nokunciphisa Ingozi Ye-Osteoporosis

Ukuqeqeshwa kwamandla kuyisihluthulelo sokuthuthukisa ukuminyana kwamathambo kanye nokunciphisa ingozi yokukhumuzeka kwamathambo, ikakhulukazi kubantu abadala asebekhulile nabesifazane abadlule kokuya esikhathini. Ukwengeza izivivinyo zokumelana nenqubo yakho kubangela umsebenzi we-osteoblast, obalulekile ekukhuleni kwamathambo. Lokhu kucindezeleka kwemishini kuqinisa amathambo futhi kuqinisa imisipha yemisipha, ukuthuthukisa impilo yonke.

Ucwaningo luveza ukuthi ukwenza izivivinyo zokumelana nomzimba ku-80% kuya ku-85% womzamo wakho omkhulu kuzuzisa kakhulu impilo yamathambo. Isibonelo, ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca kwe-aerobic okulayisha amathambo kungakhuphula ukuminyana kwamaminerali amathambo ezindaweni ezibalulekile njengomgogodla kanye nentamo ye-femur. Imisebenzi efana nokuhamba, ukudansa, nokusebenzisa umshini ogqamile ingabambezela ukulahleka kwamathambo.

Ukuzivocavoca okugxile emhlane ongenhla kunenzuzo enkulu kulabo abanesifo samathambo. Zakha amandla emisipha, zithuthukisa ukuma, futhi zigcine amalunga eselula. Izinqubo zokuguquguquka ezithambile, ukugwema ukusonteka noma ukugoba, nakho kusiza ukuvimbela ukuwa nokugcina impilo yamathambo.

Kubalulekile ukugxila efomini elifanele namasu ekuqeqesheni amandla ukuze kwandiswe izinzuzo futhi ugweme ukulimala. Amathuluzi afana namabhande okumelana, izisindo zamahhala, nemishini yesisindo iqondise ngempumelelo amaqembu emisipha ahlukene. Izinhlelo zokuqeqesha eziklanyelwe, ngokunokwenzeka ngosizo lomelaphi womzimba, ziqinisekisa ukuphepha nokusebenza kahle, okwenza ukuqeqeshwa kwamandla kutholakale kulabo abanesifo samathambo.

Ukuqeqeshwa kokumelana njalo kubonise izinzuzo ezibalulekile; ucwaningo lwathola ukwanda kwe-1.82% ku-lumbar spine BMD kwabesifazane be-postmenopausal ngemva kwezinyanga eziyisithupha. Ukufaka ukuqeqeshwa kwamandla endleleni yakho yokuphila akugcini nje ukuqinisa amathambo kodwa futhi kuthuthukisa impilo yesikhathi eside, kunciphisa izinkinga ezihlobene ne-osteoporosis.

Ukuphatha Isisindo Ngokuphumelelayo Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuyisihluthulelo sokulawula isisindo. Yandisa isisindo semisipha, ikhuphule izinga lakho lokuphumula le-metabolic. Lokhu kusho ukuthi ushisa amakhalori engeziwe, ngisho noma ungahambi. Lokhu kuqinisa izinsiza ze-metabolism ekulahlekeni kwamafutha, kukusiza ulahlekelwe isisindo futhi uzuze ukubukeka okuthonisiwe.

Ucwaningo lukhombisa ukuqeqeshwa kwamandla kungawehlisa kakhulu amafutha omzimba. Emasontweni amane nje kuphela, amafutha omzimba angehla cishe ngo-1.4%. Ukusetshenziswa komoyampilo okweqile kwangemva kokuzivocavoca (EPOC) ngemuva kokujima kakhulu nakho kugcina amakholori ashisa isikhathi eside ngemuva kokuthi uqedile ukujima.

Ukuzivocavoca okuhlanganisiwe okufana nama-push-ups nama-squats kusebenza imisipha eminingi. Basiza ekulahlekeni kwamafutha kanye nokwakha izicubu ezithambile. ICenters for Disease Control and Prevention (CDC) iphakamisa ukwenza ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto. Lokhu kuqondise kuwo wonke amaqembu amakhulu emisipha ukuze kube nemiphumela engcono.

Ukuhlanganisa ukuqeqeshwa kwamandla nemisebenzi ye-aerobic kunikeza imiphumela engcono kakhulu yokulawula isisindo yesikhathi eside. Le ndlela ayigcini nje ngokusiza ekulahlekelweni kwamafutha kodwa futhi isiza ukugcina isisindo somzimba esithambile ngesikhathi sokuncipha kwesisindo. Ukuqeqeshwa kwamandla nakho kugcina izinga lakho lokuphumula liphezulu, kukusize ushise amakholori ngokuqhubekayo.

Kafushane, isimiso sokuqeqesha amandla, esihlangene nokudla okunempilo, sithuthukisa kakhulu ukuphathwa kwesisindo. Kuholela ekulahlekelweni kwamafutha okusebenzayo futhi kusekela ukuzuza kwemisipha ethambile.

Ukuthuthukisa Ikhwalithi Yempilo Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuthuthukisa kakhulu izinga lempilo, ikakhulukazi kubantu abadala. Ithuthukisa ikhono labo lokwenza imisebenzi yansuku zonke kalula. Ucwaningo lubonisa ukuthi cishe u-30% wabantu abadala abangaphezu kuka-70 babhekana nezinselele emisebenzini yokuhambahamba efana nokuhamba nokukhuphuka izitebhisi. Ukuzibandakanya ekuqeqesheni amandla kusiza ukugcina isisindo semisipha futhi kuthuthukisa ukuhamba, okungase kubambezeleke isidingo sokwamukelwa ekhaya labahlengikazi.

Ngokuhlanganisa ukuqeqeshwa kwamandla, abantu abadala asebekhulile bangathuthukisa ukuzimela kwabo. Isibonelo, ukuhlanganisa ukuzivocavoca kwamandla nokuhamba kuye kwathuthukisa ukusebenza komzimba, kunciphisa ingozi yokukhubazeka. Labo abanokukhuluphala bangakwazi futhi ukwakha imisipha ngenkathi belahlekelwa amafutha, bekhuthaza impilo yonke nokuzimela.

Ukuqeqeshwa kwamandla kungangena kalula ezinkambisweni zansuku zonke ngokusebenzisa imisebenzi ehlukahlukene. Izibonelo zihlanganisa ukwenza ingadi, ukudansa, noma ukugqoka amavesti anesisindo phakathi nemisebenzi yansuku zonke. Ochwepheshe batusa ukufaka ukuqeqeshwa kwamandla ezinkambisweni zokuzivocavoca kanye noma kabili ngesonto, eceleni kwemizuzu engu-150 ephakanyisiwe yokuzivocavoca okusesilinganisweni. Ngisho namanani amancane okuzivocavoca umzimba angaletha ukuthuthuka okubalulekile kwikhwalithi yokuphila, okuqinisekisa ukuthi akukephuzi kakhulu ukwamukela ukuqeqeshwa kwamandla.

Indima Yokuqeqeshwa Kwamandla Ekuvimbeleni Ukulimala

Ukuqeqeshwa kwamandla avamile kubalulekile ekuvimbeleni ukulimala. Iqinisa amandla emisipha, esekela amalunga kangcono, inciphisa ukuxineka kanye nezingozi ze-sprain. Imisipha eqinile ezungeze amalunga abalulekile njengamadolo nezinqulu imunca umthelela kanye nokucindezeleka okuvela emisebenzini.

Iphinde ithuthukise ibhalansi yemisipha, ithuthukise ukusebenzisana, ukushesha, nokulinganisela. Lokhu kunciphisa ukuwa nokulimala, okubalulekile kubasubathi abasemidlalweni enomthelela omkhulu. Ucwaningo lwembula ukuthi ukuqeqeshwa kwamandla, okwenzelwa abasubathi besifazane, kunciphisa izingozi zokulimala kwamahlombe ngenxa yokunyakaza okungaphezulu. Ukulungisa ukungalingani kwamandla emisipha kuyisihluthulelo sokuvimbela ukulimala.

Ukuqeqeshwa kwamandla kusiza ekululameni kokulimala futhi. Iqinisa imisipha ezungeze izindawo ezilimele, ifinyeze izikhathi zokubuyisela futhi iqinisekise ukubuya okuphephile emisebenzini. Futhi kwandisa ukuminyana kwamathambo, okwenza amathambo amelane kakhulu nokuphuka futhi aqinise impilo yamathambo.

Uhlelo olusebenzayo lokuqeqesha amandla lulinganisa ukuvivinya umzimba nokuphumula nokululama ukuze kugwenywe ukulimala okusetshenziswe ngokweqile. Ukunaka umzimba wakho nokufuna iseluleko sochwepheshe lapho sidingeka kuvimbela ukuhlehla. Ukuzivocavoca okuhlukahlukene kanye nemithwalo yokuqeqesha kugcina uhlelo lubandakanya futhi kunciphisa izingozi zokulimala.

Ukunciphisa Ingozi Yezimpophoma

Ukuqeqeshwa kwamandla kuyisihluthulelo sokuvimbela ukuwa, ikakhulukazi kubantu abadala asebekhulile. Ukuzivocavoca okuthile kukhulisa ukulinganisela nokuzinza. Izinqubo zokuhlala ukuze ume kanye nemisebenzi yebhalansi eqhubekayo iphakathi kweyona ephumelela kakhulu.

Ukuzivivinya kokuhlala phansi kuhilela ukuhlala esihlalweni esiqinile, uncike phambili, nokuma ngenkathi ucindezela imisipha e-gluteal. Hlela ukwenza lokhu izikhathi eziyishumi, kabili ngosuku. Iqinisa imilenze futhi ithuthukise amandla ayisisekelo, ithuthukise ukuzinza.

Ukuzivocavoca ngokulinganisela kuqala ngokuma izinyawo zihlukene futhi kuqhubekele ekumeni ngonyawo olulodwa. Njengoba uba ngcono, zama ukujima uvale amehlo. Inhloso wukubamba indawo ngayinye imizuzwana eyi-10, ukhuphuke ufike kumasekhondi angama-30 njengoba uqina.

Kubalulekile ukwenza lezi zivivinyo ngaphansi kokugadwa ukuze uqinisekise ukuphepha futhi ugweme ukulimala. Ukuthola iseluleko sikadokotela noma umelaphi womzimba ngaphambi kokuqala kubalulekile, ikakhulukazi kulabo abanokulinganisela okubuthakathaka noma ubuhlungu bamalunga. Ngomhlahlandlela olungile, ungabona ukuthuthuka okubalulekile kumandla ayisisekelo kanye nebhalansi.

Ucwaningo luphakamisa ukuthi nakuba ukuqeqeshwa kwamandla kungase kunganciphisi kakhulu ingozi yokuwa uma kuqhathaniswa nezinye izivivinyo, izinzuzo zakho zesibili zinkulu. Lokhu kufaka phakathi ukusebenza okuthuthukisiwe. Uhlelo olugadiwe, oluqondiswe ngqo lokuqeqesha amandla lungaholela ekuzuzeni okukhulu kokubhalansisa nokuphepha. Lokhu kuvula umnyango wokuzimela okukhulu.

Ukuthuthukisa Impilo Yengqondo Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuyingxenye eyinhloko yohlelo lokufaneleka olulinganiselayo, olunikeza izinzuzo ezibalulekile zempilo yengqondo. Kubangela ukukhululwa kwama-endorphin, athuthukisa umuzwa wethu ngokwemvelo. Lawa makhemikhali asiza ukuthuthukisa isimo sethu sengqondo, asenze sizizwe sinethemba.

Ucwaningo lubonisa ukuthi ukuqeqeshwa kwamandla kunganciphisa ukukhathazeka nezimpawu zokucindezeleka. Ucwaningo lugqamisa ukuthi izivivinyo ezenziwa ku-40-70% wamandla aphezulu omuntu zisebenza kakhulu. Ngisho nokujima okunezinga eliphansi, njengalokho okuku-10% wamandla amakhulu, kungasiza ekunciphiseni ukukhathazeka.

Abantu bavame ukubona ukuzethemba nokuzethemba kwabo kukhula njengoba beba namandla. Lesi sithombe esisanda kutholwa singaholela ezinguqukweni ezihlala njalo endleleni esizibona ngayo. Umuzwa wokuphumelela kusukela ekuqeqesheni amandla ungasiza ukulwa nokucindezeleka futhi wakhe ukuqina kwengqondo.

Kubantu abadala asebekhulile, ukugcina imisipha ngokuqeqeshwa kwamandla kubalulekile empilweni yobuchopho. Ukulahlekelwa kwemisipha, okubizwa ngokuthi i-sarcopenia, kuhlotshaniswa nokuncipha kwengqondo. Ukuqeqeshwa kwamandla kungasiza ngokukhuthaza izici zokukhula kobuchopho, ukuthuthukisa ukusebenza kwengqondo, nokunciphisa ukuvuvukala kobuchopho.

Ukwengeza ukuqeqeshwa kwamandla esimisweni sakho sokujima kuletha izinzuzo ezingokwengqondo nezingokwengqondo. Kuyasiza ukunciphisa ukucindezeleka ngokwehlisa amazinga e-cortisol futhi kuthuthukise ukugxila kanye nefomu. Ukuzibandakanya ngokugcwele kulezi zivivinyo akugcini nje ukwakha amandla omzimba kodwa futhi kucija ukucaca kwengqondo nokugxila.

Ukuthuthukisa Impilo Yenhliziyo Ngokuqeqeshelwa Amandla

Ukuqeqeshwa kwamandla kuyisihluthulelo sokuthuthukisa impilo yenhliziyo, kudlala indima ebalulekile ekuqineni kwenhliziyo nemithambo yegazi. Ucwaningo lwembula ukuthi ukuqeqeshwa okujwayelekile kokumelana nakho kungashintsha izinto eziyingozi zenhliziyo nemithambo yegazi. Lokhu kuhlanganisa umfutho wegazi, amazinga e-cholesterol, nokwakheka kwamafutha omzimba. Labo abazibandakanya njalo ekuqeqeshweni kokumelana nezifo babona ingozi ephansi engu-15% yokufa kanye nokwehla ngo-17% engozini yesifo senhliziyo.

I-American Heart Association incoma ukuqeqeshwa kokumelana okungenani izinsuku ezimbili ngesonto. Iluleka amasethi angu-1-3 we-8-10 yokuzivocavoca eqondise amaqembu amakhulu emisipha. Isethi ngayinye kufanele ibe nokuphindaphinda okungu-8-12 ukuze kwandiswe izinzuzo zenhliziyo nemithambo yegazi. Lolu hlobo lomuthi alugcini nje ngokuthuthukisa impilo yenhliziyo kodwa futhi lusiza ekulawuleni umfutho wegazi, ukuthuthukisa iphrofayili ye-lipid, nokuzinzisa amazinga kashukela egazini.

Ukuqeqeshwa kwamandla nakho kuba nomthelela omuhle ezicini zezempilo zenhliziyo ezingajwayelekile. Ithuthukisa izinga lokulala, imizwa, nokusebenza kwemithambo yegazi. Lo mphumela ophelele ukhombisa ukuthi ukuqeqeshwa kokumelana nakho kungazuzisa kanjani impilo yenhliziyo ngaphandle nje kokwehlisa i-cholesterol nokulawula isisindo.

Ukuhlanganisa ukuvivinya umzimba kwe-aerobic nokuqeqeshwa kwamandla kuthuthukisa impilo yenhliziyo. Le ngxube inyusa i-cholesterol ye-HDL (enhle) futhi yehlise i-cholesterol ye-LDL (embi). Kubalulekile kubantu ngabanye, kanye nalabo abanezimo ezithile zezokwelapha, ukuthi babonane nochwepheshe bezokunakekelwa kwezempilo ngaphambi kokuqala. Uma kwenziwa ngokuphephile, ukuqeqeshwa kwamandla kuyithuluzi elinamandla lokuqina kwenhliziyo nemithambo yegazi nokuvikela impilo yenhliziyo.

Ukuthuthukisa Amandla Emisipha Nokusebenza Ngokuhlanganyela

Ukuqeqeshwa kwamandla kubalulekile ekuqiniseni amandla emisipha nokusebenza kwamalunga. Imisebenzi efana nama-squats, amaphaphu, nama-push-ups isiza ukwakha imisipha eqinile. Le misipha isekela amalunga, okuholela ekuhambeni okungcono. Imisipha enamandla ibuye inciphise ukucindezeleka kwamalunga, ithuthukise impilo yonke kanye nokusebenza.

Izivivinyo ezakha imisipha ekhipha uketshezi lwe-synovial emalungeni. Lokhu ketshezi kunciphisa ukungqubuzana nokuguga, okuthuthukisa impilo yamalunga. Ucwaningo lukhombisa ukuqeqeshwa kwamandla kungadambisa izinhlungu futhi kuthuthukise ukusebenza komzimba kulabo abane-knee osteoarthritis. Ukunyakaza okufana nama-mini-squats nokucindezela odongeni kuqinisa imisipha yamalunga, okungase kubambezele ukuwohloka.

Ukwengeza izivivinyo ezihlukahlukene ohlelweni lokuqeqesha amandla kunikeza izinzuzo ezibalulekile. Ukugxila ekuzilolongeni okubalulekile kungaqinisa imisipha futhi kuthuthukise ukuguquguquka nokuzinza. Lezi zivivinyo ezilandelayo zibalulekile ukuqinisa amandla emisipha kanye nokusekela ukusebenza kwamalunga:

• Ama-squats
• Amaphaphu
• Ukujima
• Ukucindezelwa kwamahlombe
• Ithole liyaphakamisa
• Ukuphakamisa umlenze emaceleni

Kubalulekile ukubeka phambili indlela efanele kanye nokunyakaza okulawulwayo kulezi zivivinyo ukuze ugweme ukulimala. Ukuqeqeshwa kwamandla avamile kusekela kokubili amandla emisipha nokusebenza kwamalunga, ukuthuthukisa ikhwalithi yokuphila. Labo abafuna ukuthuthukisa ukuhamba nokugcina amalunga enempilo kufanele bafake lezi zivivinyo ohlelweni lwabo.

Ukuqeqeshwa Kwamandla kanye Nomthelela Wako Emazingeni Kashukela Wegazi

Ukuqeqeshwa kwamandla kuyisihluthulelo sokulawula ushukela wegazi, kubalulekile kulabo abasengozini yesifo sikashukela. Njengoba cishe oyedwa kwabathathu abadala ebhekene ne-prediabetes, ukuqeqeshwa kokumelana kunikeza ithuluzi elinamandla. Kuyasiza ukwehlisa izinga likashukela egazini, ikakhulukazi emadodeni aneminyaka ephakathi nendawo abakhuluphele ane-prediabetes.

Ukwakha imisipha ngokuqeqeshwa kokumelana kuthuthukisa ukumuncwa kwe-glucose, kuthuthukisa amazinga kashukela egazini ngemva kokudla. Ucwaningo luveza ukuthi ukwenza izivivinyo zokungazweli ihora ngaphambi kokudla kukhulisa ukuzwela kwe-insulin. Lokhu kubangela ukuthi i-glucose encane ingene egazini ngemva kokudla.

Kulabo abazabalaza nemisebenzi ye-aerobic kodwa abasengozini yokuthola isifo sikashukela sohlobo 2, ukuqeqeshwa kwamandla kuyinketho esebenzayo. Ukuzivocavoca umzimba okufana namaphaphu, amapulangwe, nama-squats kuhle ngohlelo lwamandla. Khumbula, ukudla kubalulekile futhi; ama-carbohydrate amaningi ngaphambi kokuzivocavoca angakhuphula amazinga eglucose egazini.

Ukuzivocavoca ngemuva kosuku kungagwema umcimbi wokusa, okhuphula ushukela wegazi ekuseni. Ukuqeqeshwa kwesisindo sokujikeleza, okunezisindo ezilula kanye nokuphindaphinda okuphezulu, kunconyiwe ukulawula ushukela wegazi ngesikhathi sokuzivocavoca. Qaphela ngemisebenzi ephezulu kakhulu efana nokuphakamisa izinsimbi ezisindayo kanye nokugijima, njengoba ingabangela ukukhuphuka koshukela ngenxa ye-adrenaline.

Ukuthuthukisa Ukuguquguquka Nokuhamba Ngokuqeqeshelwa Amandla

Ukuqeqeshwa kwamandla kuyisihluthulelo sokuthuthukisa ukuguquguquka nokuhamba. Kuyinganekwane ukuthi ivimbela ukunyakaza. Eqinisweni, kungandisa kakhulu ububanzi bokunyakaza. Ucwaningo lubonisa ukuthi ukuqeqeshwa kwamandla okunyakaza okugcwele kuthuthukisa kakhulu ukuguquguquka okuhlangene kanye nobubanzi bokunyakaza.

Ukwengeza izivivinyo zokuguquguquka ezindleleni zamandla kungakhulisa izinzuzo. Ezinye izibonelo zihlanganisa:

• Ukwelula
• I-Yoga
• I-Tai Chi
• Pilates

Ukuqeqeshwa kwamandla kusiza ekugcineni impilo ehlangene futhi kuthuthukisa ibhalansi nokuma. Kunganciphisa nobuhlungu obuhlangene, okwenza imisebenzi yansuku zonke ibe lula. Ukuqeqeshwa kokuhamba okunesisindo kuhlanganisa ukumelana nezivivinyo zendabuko zokuhamba. Le ndlela iphonsela inselelo umzimba, ikhulisa amandla kanye nokuguquguquka.

Izinzuzo Zokuqonda Zokuqeqeshwa Kwamandla

Ucwaningo lwakamuva lubonisa ukuthi ukuqeqeshwa kwamandla kuyizuzisa kakhulu imisebenzi yokucabanga yabantu abadala. Lolu hlobo lokuzivocavoca luxhumene nempilo yobuchopho ethuthukisiwe. Kuholela enkumbulweni engcono kanye namakhono okucabanga okujulile.

I-Myokines, ekhiqizwa ngesikhathi sokuqeqeshwa kwamandla, idlala indima ebalulekile kulokhu kuthuthukiswa kwengqondo. Amaprotheni afana ne-BDNF ne-IL-6 athuthukisa i-neuroplasticity. Lokhu kubalulekile ekufundeni nasekukhumbuleni. Uhlelo lwamasonto ayi-12 lokumelana nabesifazane abaneminyaka yobudala engama-60 kuya kwengama-70 lubonise ukwenyuka ngo-19% kwamandla okuqonda. Lokhu kugqamisa indima yokuqeqeshwa kwamandla ekuvimbeleni ukwehla kwengqondo.

Ukuqeqeshwa kwamandla kusiza futhi ukulawula amazinga kashukela egazini, okubalulekile empilweni yobuchopho. Yehlisa ubungozi bezifo ze-neurodeergenerative njenge-Alzheimer's. Ucwaningo lwabahlanganyeli abaneminyaka engu-55 nangaphezulu abanokukhubazeka okuncane kwengqondo luthole ukuqeqeshwa kokumelana nokuba yi-neuroprotective.

Kwabaqalayo, ukuqala ngezisindo ezilula kanye nokuqina okwandayo kancane kancane kuyasebenza. Ukusebenzisa amathuluzi afana namabhendi okumelana noma ukujoyina amakilasi eqembu kungakhuphula ugqozi. Izikhathi ezingaguquguquki zemizuzu engama-30-60, kabili ngeviki, zingathuthukisa kakhulu umsebenzi wokuphatha, inkumbulo, kanye nesivinini sokucubungula kubantu abadala.

Ukwakha I-Lean Muscle Mass

Ukuqeqeshwa kwamandla kuyisihluthulelo sokwakha imisipha ethambile. Imisebenzi ejwayelekile yokuthwala isisindo ivuselela ukukhula kwemisipha, ithuthukise ukwakheka komzimba. Labo abafuna ukubukeka kwe-toned bazothola ukuqeqeshwa kwamandla kuqinisa imisipha nokulahlekelwa kwamafutha, okuholela kumzimba obuthakathaka. Imisipha ithatha indawo encane kunamafutha, okwenza ukubukeka okuchazwe kakhudlwana.

Ukuze ukhulise ukukhula kwemisipha, gxila ekuzilolongeni okunesisindo esisindayo kanye nesimo esifanele. Ukwakhiwa kwemisipha okuphumelelayo kwenzeka nge-6-12 reps ku-65-85% ye-1RM yakho. Ukuzivocavoca okubalulekile kwemisipha ethambile kuhlanganisa:

• Ukujima
• Ama-Deadlifts
• I-Goblet squats
• Amaphaphu ahlehlayo
• Ama-Chin-ups

Ukudla amaprotheni, cishe i-1.6g ngekhilogremu yesisindo somzimba, kubalulekile ekukhuleni kwemisipha. Izinsuku zokulala nokuphumula ezanele nazo zibalulekile ekukhuleni kwemisipha. Ukuhlala u-hydrated kudlala indima ebalulekile ekuhlanganiseni kwemisipha nokusebenza.

Ukuhlanganisa izivivinyo ze-isotonic kanye ne-isometric kwakha ngempumelelo imisipha ethambile. Ukuzivocavoca okuhlanganisiwe okufana nama-Burpees nokuzungezisa ipulangwe eliseceleni kuqondise imisipha eminingi, okwenza ukujima kusebenze kahle kakhulu. Ukuzivocavoca okuningi komzimba kungase kuveze imiphumela emihle kakhulu, kuqede isidingo semishini esindayo.

Ukuthi Ukuqeqeshwa Amandla Kungakushintsha Kanjani Ukwakheka Komzimba

Ukuqeqeshwa kwamandla kuyisihluthulelo ekushintsheni ukwakheka komzimba ngokusiza ekulahlekelweni kwamafutha kanye nokuzuza kwemisipha. Ucwaningo lubonisa ukuthi ukwengeza ukuqeqeshwa kokumelana nokusebenza kunganciphisa kakhulu amafutha omzimba. Ucwaningo lwathola ukwehla okuphawulekayo ezilinganisweni zesikhumba emasontweni ayisishiyagalombili. Indlela yokuqeqesha isethi eyodwa ibonise imiphumela engcono yokulahlekelwa kwamafutha kunendlela yamasethi amathathu, okufakazela ukuphumelela kokuzivocavoca okugxilwe kokumelana.

Amabhendi okumelana angaholela emiphumeleni emangazayo, ikakhulukazi kulabo abakhuluphele noma abakhuluphele. Lawa mabhendi aboniswe ukuthi anciphisa amaphesenti amafutha omzimba futhi athuthukise i-BMI. Ukuqeqeshwa kwendabuko kokumelana nesisindo somzimba nakho kukhulisa isisindo esingenawo amafutha kanye nemisipha yamathambo, okuthuthukisa impilo yonke.

Uhlobo lokuqeqeshwa kwamandla luthinta imiphumela yokwakheka komzimba. Ama-resistance bands ahle kakhulu ekulahlekeni kwamafutha, kuyilapho ukuzivocavoca umzimba kungcono ekuzuzeni imisipha. Ukuqeqeshwa kwamandla avamile akushintshi nje kuphela indlela esibukeka ngayo kodwa futhi kuthuthukisa impilo ye-metabolic. Lokhu kuyenza ibe yingxenye ebalulekile yanoma yiluphi uhlelo lokufaneleka olusebenzayo.

Isiphetho

Ukuqeqeshwa kwamandla kuyisisekelo sokuthuthukisa impilo nokuphila kahle iyonke. Iqinisa amandla emisipha, ithuthukise ukuminyana kwamathambo, futhi ithuthukise ukusebenza kwe-metabolic. Ucwaningo luveza ukuthi labo abagxile ekuqeqesheni ukumelana bodwa mancane ngo-15-30% amathuba okuthi bafe ngaphambi kwesikhathi. Lokhu kugqamisa indima yayo ebalulekile kunoma yiluphi uhlobo lwemithi egxile kwezempilo.

Kubantu abadala asebekhulile, ukuqeqeshwa kwamandla kubalulekile ekugcineni amandla okusebenza. Kungakhuphula amandla emisipha kubantu asebekhulile ababuthaka kuze kufike ku-37%. Lokhu kuthuthukiswa kuholela ekulinganiseni okungcono kanye nengozi encishisiwe yokuwa. Imiphumela enjalo igcizelela ukubaluleka kokuhlanganisa ukuqeqeshwa kwamandla ezindleleni ezivamile zokufaneleka.

Ukuqonda izinzuzo zokuqeqeshwa kwamandla kunikeza abantu amandla okwenza ukukhetha kokufaneleka benolwazi. Ngokuhlanganisa ukuqeqeshwa kwamandla enkambisweni elinganiselayo, umuntu angathola indlela yokuphila eqinile, enempilo. Le ndlela ayivimbeli ukulimala kuphela kodwa futhi ikhuthaza impilo yesikhathi eside. Ukubeka phambili ukuqeqeshwa kwamandla kuthuthukisa kakhulu ukusebenza komzimba kanye nekhwalithi yokuphila iyonke.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.