Eminyakeni yamuva, abantu abaningi bathanda ezemidlalo, kodwa abantu abaningi balwa nemidlalo yasendlini noma imidlalo yangaphandle ifaneleka kakhulu ezemidlalo. Ake sikuxoxe namuhla!
Izinzuzo kanye nokubi zemidlalo yangaphandle:
Imidlalo yangaphandle idla ama-calories engeziwe
Kuyaqondakala ukuthi ukuhamba noma ukugijima ngaphandle nezitshalo eziluhlaza kakhulu, indawo enhle nama-ion onomoya-mpilo acebile ngamakhalori ngo-10% ngaphezu kokugijima kumshini wokunyathelisa. Umgwaqo omazombezombe ngaphandle uzoveza ukungqubuzana okwengeziwe; Bethonywe umoya wemvelo, abantu abahambayo bazomelana kakhulu; Ngaphezu kwalokho, ukuguqulwa kokukhuphuka nokukhuphuka kwenza imidlalo yangaphandle ihlale ishintsha isigqi. Ngakho-ke, kungakhathaliseki ukuthi kuyagijima, ukugibela ibhayisikili noma ukushushuluza ngamasondo, odokotela bazomelana kakhulu nemidlalo yangaphandle, futhi badinga ukudla ukushisa okwengeziwe.
Ukugijima ngaphandle kungadla ukushisa oku-3% - 5% ngaphezulu kunokuzivocavoca ku-treadmill. Ngaphezu kwalokho, umoya ohlanzekile nokushintsha indawo kungenza ukuqina kuthakazelise, futhi kungasiza odokotela ukuthi baphikelele isikhathi eside. Yiqiniso, isimo sezulu esibi noma esinamandla kakhulu, ukukhanya okumnyama kakhulu kokuzivocavoca kwangaphandle abantu nabo banezingozi ezingaba khona.
Ithonya lemidlalo yangaphandle esimweni sezulu nezinye izizathu
Imidlalo yangaphandle ingaba seduze nemvelo, kodwa ngenxa yokushintsha kwezimo zezulu, kunemingcele eminingi yokufaneleka kwangaphandle. Ngaphezu kwalokho, isikhathi somsebenzi sincane, indawo yemvelo eluhlaza ayinakho, ukungcoliswa kwedolobha kubi kakhulu, ukuhamba kwezimoto neminye imithelela.
Izinzuzo kanye nokubi zemidlalo yasendlini:
Izinsiza eziphelele kakhulu zekilabhu yokuqina yasendlini
Lapho ukhetha imidlalo yasendlini, izici ezimbili kufanele zinakwe, eyodwa iwukucabangela isimo sabo somzimba, enye iwukucabangela ukuthi indawo yokufaneleka iwuchwepheshe. Sivame ukukhuluma ngokuzivocavoca nokuqina manje, kodwa ukuzivocavoca akukwazi ukungaboni. Ngaphambi kokuzivocavoca, kufanele sicabangele isimo sempilo yabo kuqala. Abantu abanesifo senhliziyo, ukukhuluphala ngokweqile, umfutho wegazi ophakeme noma abantu abalimele kufanele banake ngokukhethekile ukuya ejimini. Ngenxa yokusetshenziswa kwe-oksijeni ngokweqile ekuvivinyeni okukhulu, ubuchopho, inhliziyo nezinye izitho zinzima ukuthwala, okulula kakhulu ukubangela i-myocardial infarction, i-angina nezinye izifo, kodwa akusizi empilweni.
Ezemidlalo zasendlini zilula kakhulu
Vula amehlo ngemidlalo yangaphandle
Ezemidlalo zangaphandle ngokuvamile ziyizenzo ezihlangene. Enye ngeyokuphepha futhi inganakekelwa. Okwesibili, kungenxa yokwanda kwesithakazelo, ukuze imisebenzi yangaphandle ingabi yi-monotonous. Imvamisa, emisebenzini yangaphandle, singahlangana nabangane abaningi abasha ezimpambanweni zabangane, sishintshisane ngesipiliyoni sempilo esengeziwe kanye nolwazi lomsebenzi, sandise ama-horizons ethu futhi sithuthukise ubudlelwano.
Imidlalo yangaphandle ikhuthaza i-metabolism, iqinisa umthethosisekelo kanye nokuzivikela komzimba
Phakathi nemidlalo yangaphandle, wonke amangqamuzana omzimba ayavuswa. Igesi ephumayo emzimbeni ihlale ishintshaniswa nomoya omusha wemvelo, osheshisa ukukhishwa kwe-toxins futhi ikhuthaze imetabolism.
Ukuzivocavoca kwangaphandle kusebenzisa ikhono lokusinda ensimini
Abantu akade behlala emadolobheni balahlekile endle, abazazi izitshalo ezidliwayo, abawubambi umlilo endaweni, baziphekele ukudla, futhi abakwazi ukuhlukanisa isiqondiso. Uma lungekho ulwazi umuntu wemvelo okufanele abe nalo, uma ushiya impilo ejwayelekile yedolobha futhi uya endle, ngisho noma unegolide nesiliva, uzobhekana nenkinga yangempela yokuphila. Abanamandla kakhulu bayosinda futhi abagulayo bayokufa.
Ithonya lemidlalo yangaphandle esimweni sezulu nezinye izizathu
Imidlalo yangaphandle ingaba seduze nemvelo, kodwa ngenxa yokushintsha kwezimo zezulu, kunemingcele eminingi yokufaneleka kwangaphandle. Ngaphezu kwalokho, isikhathi somsebenzi sincane, indawo yemvelo eluhlaza ayinakho, ukungcoliswa kwedolobha kubi kakhulu, ukuhamba kwezimoto neminye imithelela.
Izinzuzo kanye nokubi zemidlalo yasendlini:
Izinsiza eziphelele kakhulu zekilabhu yokuqina yasendlini
Lapho ukhetha imidlalo yasendlini, izici ezimbili kufanele zinakwe, eyodwa iwukucabangela isimo sabo somzimba, enye iwukucabangela ukuthi indawo yokufaneleka iwuchwepheshe. Sivame ukukhuluma ngokuzivocavoca nokuqina manje, kodwa ukuzivocavoca akukwazi ukungaboni. Ngaphambi kokuzivocavoca, kufanele sicabangele isimo sempilo yabo kuqala. Abantu abanesifo senhliziyo, ukukhuluphala ngokweqile, umfutho wegazi ophakeme noma abantu abalimele kufanele banake ngokukhethekile ukuya ejimini. Ngenxa yokusetshenziswa kwe-oksijeni ngokweqile ekuvivinyeni okukhulu, ubuchopho, inhliziyo nezinye izitho zinzima ukuthwala, okulula kakhulu ukubangela i-myocardial infarction, i-angina nezinye izifo, kodwa akusizi empilweni.
Ezemidlalo zasendlini zilula kakhulu
Okokuqala, ingaya esikhumulweni sezindiza ngesikhathi esinqunyiwe ngaphandle kokuthintwa isimo sezulu; Okwesibili, isayithi likhululekile, futhi ngeke lidale umonakalo ngenxa yesayithi elingaphandle elibi; Okwesithathu, izinga lokushisa langaphakathi libekiwe, futhi ngeke lenze umzimba ube nzima ukulungisa ngenxa yokuhluka kwezinga lokushisa phakathi kwangaphandle nangaphandle ngemva kokujuluka.
Umoya wasendlini awuzuli
Ikilabhu yokufaneleka iphelele kakhulu kunezakhiwo zasekhaya, kodwa akuwona wonke amakilabhu okufaneleka anochwepheshe ngokwanele. Lapho ukhetha, kufanele ihlolwe ezicini eziningi. Ezinye izindawo zokuzilolonga zilinganiselwe egumbini elingaphansi, futhi umoya wokungenisa umoya awusheleli, okubangela ukushoda okukhulu komoya ohlanzekile ekamelweni, isikhutha esiningi kakhulu, esingabangela kalula isicanucanu nekhanda.
Uma kuqhathaniswa nemidlalo yasendlini, imidlalo yangaphandle inempilo, kodwa futhi nokubona indawo ethile. Okubalulekile yisinyathelo ngesinyathelo. Lapho senza imidlalo, kufanele sizivikele futhi sizelule ngaphambi nangemuva kokuzivocavoca.
Isikhathi sokuthumela: May-21-2021
