Amathiphu asheshayo
- Nyakaza ngejubane lapho ungakhuluma khona kodwa ungakwazi ukucula.
- Hlosa imizuzu engu-20 kuya ku-45, izinsuku ezimbalwa ngeviki.
- Kugcine kuthambile ngamabomu, futhi ukuphinde kaningi.
Kwenye indawo endleleni, abaningi bethu bathatha umbono wokuthi ukuzivocavoca kubalwa kuphela uma kubuhlungu. Ubuso obubomvu, ihembe elimanzi, amaphaphu ayasha. Uma ungaphefumuleli kanzima, wawungazami ngempela. Leyo nkolelo igcina abantu abaningi kudivane, ngoba ubani onamandla okuhlupheka kathathu ngeviki?
Nazi izindaba ezinhle. Ingxenye enkulu ye-cardio eyakha ukuqina komzimba kwangempela, okuhlalayo yenzeka ngejubane elilula kangangokuthi ungaxoxa yonke indlela. Kubizwa nge-Zone 2, futhi wuhlobo lomzamo ongaqhubeka nawo isikhathi eside ngaphandle kokuwesaba.
Ukuthi i-Zone 2 izwakala kanjani ngempela
Khohlwa ngezibalo okwesikhashana. Indlela elula kunazo zonke yokuthola i-Zone 2 yisivivinyo sokukhuluma. Unyakaza ngejubane lapho ungabamba khona ingxoxo elula, ukhipha amagama ambalwa ngesikhathi ngaphambi kokuthi udinge umoya. Ubungeke ukwazi ukucula ngokukhululekile. Ufudumele futhi uphefumula kancane kanzima, kodwa awukho eduze nomkhawulo wakho. Uma ukwazi ukukhipha amagama amanye odwa ngokugwavuma, usudlulele phezulu. Uma ungaqonqotha ingoma, khuphula kancane.
Kwabantu bezinombolo, i-Zone 2 iwela cishe ku-60 kuya ku-70 phesenti wejubane eliphezulu lenhliziyo yakho, ngokusho kwe-Cleveland Clinic. Isilinganiso esiluhlaza sejubane lakho eliphezulu ngu-220 kususwa iminyaka yakho, nakuba lokho kuyisilinganiso, hhayi ivangeli. Isivivinyo sokukhuluma ngempela singumhlahlandlela onobungane, futhi siyazilungisa ngezinsuku lapho ukhathele noma ugulela phansi.
Ukuhamba ngokushesha, ukugibela ibhayisikili okulula, ukubhukuda okukhululekile, ukugijima kancane uma kukhululekile kuwe, ngisho nokuhamba okude okukhuphukayo. Noma yikuphi kwalokhu kungakubeka ngqo ku-Zone 2.
Kungani ijubane elilula lisebenza
Kubukeka kuthambe kakhulu ukuze kube nomthelela. Akunjalo. Kuleli zinga lamandla aphansi, umzimba wakho weyeme emafutheni njengophethroli wawo omkhulu, futhi ngokuhamba kwesikhathi uba ngcono emsebenzini othule, ongemuva kwezehlakalo ukuqina okwakhelwe kuwo. I-Cleveland Clinic iphawula ukuthi umsebenzi ozinzile we-Zone 2 uqinisa umsipha wenhliziyo, ukhulise eminye imithanjana emincane yegazi endlisa imisipha yakho, futhi uthuthukise indlela amaseli akho akhiqiza ngayo amandla. Yinjini ekhula ibe nkulu futhi isebenze kangcono.
Ngenxa yokuthi ukucindezeleka emalungeni akho nasezicutshaneni kuhlala kuphansi, ingozi yokulimala nayo iphansi, futhi ubuyela ngokushesha. Lokho kukwenza kube yinto ongayiphinda iviki naseviki, okuyiphuzu lonke. Ukungaguquki kunqoba amandla lapho amandla ekushiya useceleni.
Kunenzuzo yengqondo okunzima ukuyilinganisa kodwa okulula ukuyizwa. Iseshini elilula lemizuzu engu-30 noma engu-40 alikushiyi udangele. Likushiya ucacile. Amahlombe akho ayehla, umsindo ekhanda lakho uyathula, futhi uqeda usemoyeni ongcono kunalapho uqale khona. Kubantu abaningi, lokho kuzola okuzinzile, okuphindekayo yisona sizathu sokuthi baqhubeke bebuyela.
Indlela yokukufaka ohlelweni
I-American Heart Association iphakamisa okungenani imizuzu engu-150 yomsebenzi ophakathi nendawo ngeviki, futhi i-Zone 2 ihambelana naleyo nhloso kahle. Awudingi ukukwenza konke kanyekanye.
- Qala ngalokho osuvele ukwenza. Ukuhamba kwansuku zonke kuyabalwa. Vele uhambe ngokushesha kancane, uze ufike kulelo jubane lokukhuluma-kodwa-ungaculi.
- Hlosa amaseshini emizuzu engu-20 kuya ku-45. Okude yilapho i-Zone 2 ikhanya khona, kodwa neseshini elifushane lisabalwa.
- Kusakaze phakathi neviki. Izinsuku ezintathu kuya kwezinhlanu zanele kubantu abaningi.
- Kugcine kuyisithukuthezi ngamabomu. Leli jubane lihloselwe ukuzwakala liqhubekayo, hhayi ubuqhawe. Uma ulingeka ukuthi uphushe, kugcinele lokho usuku olwehlukile.
Uma umusha kulokhu, noma unesifo senhliziyo, ukhulelwe, noma unanoma yikuphi ukukhathazeka ngempilo okukwenza ume, xhumana nodokotela wakho ngaphambi kokwandisa amandla. Lokho akuwona umgomo nje. Ingxoxo esheshayo ingakutshela ukuthi yini ephephile emzimbeni wakho ngokukhethekile, futhi isusa ukukhathazeka ekuqaleni.
Lapho okulula kwanele ncamashi
Kunempumuzo ethule ekufundeni ukuthi awudingi ukuzijezisa ukuze uzinakekele. Ijubane elizwakala lithambe kakhulu lenza umsebenzi wangempela ngaphansi kwendawo, enhliziyweni yakho, ekuqhubekeni kwakho, nasekuthuleni kwengqondo yakho. Ungakwenza ngosuku olunzima. Ungakwenza ngezicathulo ezindala uzungeza ibhlokhi. Futhi ungaqhubeka ukwenza, okuyingxenye eshintsha izinto ngempela.
Uma uke uzwe ubuhlungu besifuba, ukuphelelwa umoya okungajwayelekile, isiyezi, noma ubuhlungu obungahambisani, yima ukhulume nodokotela. Ukuzivocavoca okulula kufanele kuzwakale kulula. Uma kungenjalo, lokho kufanele kunakwe.
Imithombo
- Cleveland Clinic, What Is Zone 2 Cardio?
- Mayo Clinic Press, Zone 2 cardio: What is it and why is it trending online?
- Mayo Clinic, Exercise intensity: How to measure it