Ukuphakamisa ukusebenza kwakho kwimpilo engcono kulula njengokuqonda unxibelelwano phakathi kokuzilolonga kunye nokuzigonyaza. Ulawulo loxinzelelo kunye nokutya okulinganayo kubalulekile ukukhulisa amajoni akho omzimba, kodwa umthambo udlala indima ebalulekileyo. Ngaphandle kokuziva ediniwe, ukuhambisa umzimba wakho rhoqo kunokubonelela ngesixhobo esinamandla sokulwa nosulelo. Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ayizizo zonke izinto ezinokusetyenziswa zinefuthe elifanayo kumzimba wakho omzimba. Kungenxa yoko le nto siye sanxibelelana neengcali eziye safunda ifuthe lezinto ezenziwayo kumayeza omzimba, kwaye singathanda ukuba sabelane nokuqonda kwabo.

Ngaba umthambo wanyusa njani amajoni akho omzimba?

Ukuzivocavoca kungabi nezibonelelo zokufumana impilo-ntle yakho, kodwa kukuphucula amajoni akho omzimba, kupapashwe kwijenali yemidlalo kunye nezenzululwazi ukuya kwi-2019. Uhlaziyo lwezeNzululwazi ngo-2019. I-Armdala yokufunda, uDavid Nieman, i-DRPH, unjingalwazi kwiYunivesithi yase-Appalachian, echaza ukuba inani leziculi zeYunivesithi, apho zinomsebenzi we-lymphoid kwaye zinokulwa khona kwi-rimorganismes ezibangela isifo.

Uphuculwe ngaphandle kokuphumelela rhoqo

Ukuzivocavoca kunempembelelo entle kumajoni akho omzimba, engeyiyo yethutyana kuphela, kodwa nokuba unokubakho. Ukuphendula kwangoko kumzimba wakho womzimba ngexesha lokuzivocavoca kungahlala iiyure ezimbalwa, kodwa ukusetyenziswa okungaguqukiyo kunye nokuzilolonga kunokuphucula impendulo yakho yokuhlala emzimbeni. Ngapha koko, isifundo nguGqr. Nieman kunye neqela lakhe babonisa ukuba ubandakanyeke kwimithambo ye-aerobic kangangeentsuku ezintlanu okanye ngaphezulu ngeveki kunokunciphisa imeko engaphezulu kwe-40% kwiiveki nje ezili-12. Ke, kubandakanya umzimveliso kwinkqubo yakho yemihla ngemihla inokuba yindlela esebenzayo yokuphucula ubugoneli yakho kwaye igcine impilo entle.

Okufanayo ukuya kumajoni akho omzimba. Ukuzilolonga rhoqo kunokubonelela ngefuthe elihlala lihleli kwimpilo yakho ngokubanzi iyonke. Abaphandi kwijenali yaseBritane yamayeza ezemidlalo afumene ukuba imisebenzi engaguqukiyo ayinakuphela kuphela umngcipheko wokosuleleka, kodwa nobukhali beCovid-19 kunye nokubakho esibhedlele okanye ekufeni. Njengendlu ecocekileyo nje ecocekileyo, indlela yokuphila esebenzayo esebenzayo inokukhokelela kwimisebenzi ephuculweyo kunye nempilo epheleleyo. Ke, yenza ukuze wenze inxenye yenkqubo yakho yemihla ngemihla kwaye ubone iziphumo ezilungileyo ezinokuba nazo kumzimba wakho womzimba kunye nentlalontle iyonke.

"Ukuzivocavoca njengendlela yokugcina amajoni akho omzimba, ukuyenza ukuba iwele umzimba wakho kwaye ifumane kwaye ilwela intsholongwane kunye ne-vacman. Akunakwenzeka ukuba kuphela kokuzivocavoca ngamanye amaxesha kwaye ulindele ukuba uchithe amajoni omzimba anyamezelayo kwizifo. Ngokuzibandakanya rhoqo emsebenzini, amajoni akho omzimba axhotyiswe ngcono ukunkwanga iintsholongwane ezibangela ukugula.

Oku kuhlala kuyinyani nakuwewe. Ukuzivocavoca rhoqo kunokunceda ukugcina amajoni akho e-omzimba eyomeleleyo, akunandaba neminyaka yakho. Ke, ayipheli ixesha lokuqalisa ukwenza umthambo kwinxalenye yendlela yakho yemihla ngemihla yemihla yoMkhuseli oPhezulu kunye nentlalontle iyonke.

Luluphi uhlobo olusebenzayo lokuzilolonga ngokuphucula ubugogo?

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ayizizo zonke iintlobo zokuzilolonga zilingana ngokweempembelelo zabo kumajoni omzimba. Ukuzilolonga, njengokuhamba, ukuqhuba, okanye ukuhamba ngebhayisikile, kuye kwagxininiswa uninzi lwezifundo ezivavanya ubudlelwane phakathi kokuzivocavoca kunye nogogoni nieman. Ngelixa kufuna uphando olungaphezulu lokufumanisa uhlobo olululo lokuzilolonga ukuze uqhekezelwe ukugonya, rhoqo ukubandakanyeka kwimodareyitha kwimisebenzi ye-aerobic ye-aerobic iboniswe ukuba nefuthe elihle kumajoni omzimba.

-Hamba

Ukuba unomdla wokukhulisa amajoni akho omzimba ngokuzilolonga, kubalulekile ukugcina amandla okuqina. NgokukaGqr. Nieman, ukuhamba ngesantya semizuzu eli-15 kwimayile nganye yinjongo elungileyo yokujolise kuyo. Esi santya siya kunceda ukwenkcenkceshela iiseli zokujikeleza, ezinokuphucula impilo yakho iyonke. Kwezinye iintlobo zokuzilolonga, njengokubalekayo okanye ukuhamba ngebhayisikile, injongo yokufikelela malunga ne-70% yeqondo lakho eliphezulu. Eli nqanaba lobuqili libonisiwe ukuba liyasebenza ekukhuleni nasekugomeni. Nangona kunjalo, kubalulekile ukuba uphulaphule umzimba wakho kwaye ungazityhaleli kakhulu, ngakumbi ukuba uqala ukuzivocavoca okanye unazo naziphi na iimeko zempilo.

-I-Hiit Ukusebenza

Isayensi kwifuthe lokuqeqeshwa okuphezulu koqeqesho oluphezulu (Hiit) kubugomi. Olunye uphononongo lucebisile ukuba i-Hiit inokuphucula umsebenzi oqhelekileyo, ngelixa abanye bengafumani mpembelelo. Uphando luka-2018 olupapashwe kwijenali "i-Arthritis uphando kunye nonyango," olujolise kwizigulana zesifo samathambo, wafumanisa ukuba i-Hiit ingakhulisa ubugomi. Nangona kunjalo, ukufundisisa ngo-2014 kwi "Inali yoPhando ngoKhuseleko loKuvalomi" bafumanisa ukuba ukuSebenza kweHit akunakuzithoba.

Ngokubanzi, ngokutsho kukaGqr Genan, ukusebenza kwexesha lokuphumla kusenokwenzeka ukuba kukhuselekile ngenxa yobugomi bakho. "Imizimba yethu isetyenziselwa le meko yangasemva, nkqu nakwiiyure ezimbalwa, okoko nje kungasebenzi kakuhle," utshilo uGqirha Niman.

-Uqeqesho loqeqesho

Ukongeza, ukuba uqala inkqubo yoqeqesho yamandla, kungcono ukuqala ngemilinganiselo elula kwaye ugxile kwifom efanelekileyo ukunciphisa umngcipheko wokulimala. Njengamandla akho kunye nonyamezelo, unokunyusa umgangatho kunye nobunzulu bomsebenzi wakho. Njengalo naluphi na uhlobo lokuzilolonga, kubalulekile ukuba uphulaphule umzimba wakho kwaye uthathe iintsuku zokuphumla njengoko kufuneka.

Ngokubanzi, isitshixo sokukhulisa amajoni akho omzimba ngokusebenza kukungafani kunye neentlobo ezahlukeneyo. Inkqubo yokuziqhelanisa nokuziqengqeleka kakuhle ebandakanya umxube womsebenzi we-aerobic, uqeqesho lwamandla, kwaye inceda ukuphucula impilo yakho iyonke kwaye inciphise umngcipheko wakho wokugula. Nangona kunjalo, kubalulekile ukuba ukhumbula ukuba umthambo kuphela awusosiqinisekiso sokugula, kwaye kufuneka idityaniswe nokutya okunempilo, ukulala ngokwaneleyo, kunye neziphumo zoxinzelelo kweziphumo ezilungileyo.

# Zeziphi iintlobo zezixhobo zezomeleleyo ezikhoyo?