Ungathola kanjani ukuqeqeshwa okuphelele emaminithini ayisikhombisa kuphela
Uma ngihamba, enye yezinto ezilula ukuyeka ukuyeka-ngisho nalapho ngingayifuni - kuyindlela yokuzivocavoca. Phakathi kokwenza izindiza zami, ukushintsha amahotela, nokuya emihlanganweni yami ngesikhathi, kunesikhathi esincane sokusivocavoca okuqinile, okushaya inhliziyo.
Kodwa mhlawumbe kukhona ithemba! Ukusiza abahamba ngezamabhizinisi ukuthola izindlela ezintsha zokulinganisa ukuzivocavoca okusebenzayo esimisweni sokuhamba kwamabhizinisi esimatasa, ngabuza uChris Jordan, umqondisi we-Exercise Physiology e-Human Performance Institute.
I-Human Performance Institute iyisigaba se-Wellness & Prevention, inkampani kaJohnson & Johnson. UChris waklanywa futhi wasebenzisa izinto zokuzivocavoca nezokunyakaza kwe-Athletic Corporate Athlete futhi unesibopho sokuthuthukiswa nokusebenza kwazo zonke izinhlelo zokuzikhandla kwebhizinisi.
I-Institute Director of Physical Exercise Physiology Chris Jordan kanye noMqeqeshi Wokusebenza Kwezezikhungo Zomsebenzi WaseBrett Klika wabhala incwadi ephathelene nesayensi ngemuva kokuqeqeshwa kwe-High-Intensity Circuit Training (HICT) futhi wanikeza isibonelo sokuthi ukuqeqeshwa okufanele ukusebenzisa lawo mithetho kuzobukeka kanjani. Ukuthi umzuzu "ongu-7" ufezekile kubahambi bebhizinisi ngoba ngaphezu kokungathathi isikhathi esiningi, kubuye kusekelwe emzimbeni wesisindo somzimba, okusho ukuthi akudingeki ube nemishini enesifiso (noma esindayo) ozoyenza ngenkathi ehamba.
Yiziphi ezinye zezinkinga ezihamba ngebhizinisi ezikwazi ukufaneleka emzimbeni lapho zihamba?
Abahamba ngezebhizinisi, noma "Abagijimi Benkampani" njengoba sibabiza e-Human Performance Institute, basebenzisa isikhathi sabo esiningi bahlezi endizeni, basebenza amahora amaningi kakhulu, bahlale bekhona nge-smartphone yabo, banesikhathi "esincane" esincane, kungenzeka Ukufinyelela okulula e-gym ekhaya labo noma ehhotela, futhi kungenzeka kungabi nesikhathi noma isisusa sokuhlanganyela emsebenzini wokuhlala isikhathi eside.
Chaza ukuqeqeshwa kwamaminithi angu-7.
Kuyinto yokuqeqeshwa okujulile yokuqeqeshwa kwesifunda (HICT) ehlanganisa kokubili umzimba we-aerobic nokuzivocavoca umzimba usebenzisa isisindo somzimba kuphela. Kunezivivinyo ezingu-12 eziphelele, ngayinye eyenziwa imizuzwana engu-30 ngokulandelana okusheshayo nokuphumula okuncane phakathi kwezemidlalo. Isifunda esisodwa, imizuzwana engu-5-10 ihlala / ishintshana phakathi kokuzivocavoca, ama-totals cishe amaminithi angu-7.
Imininingwane egcwele yokuzivocavoca ingatholakala esihlokweni sokuqala kulo magazini.
Yayiyini isidingo / isizathu sokudalwa kwayo?
Ngakhele ukuqeqeshwa kwe-HICT kwabaphathi bebhizinisi abaphoqelelwe isikhathi noma "Abadlali bebhizinisi." Lo mshini uhlelwe ukuze ukwazi ukwenziwa ekamelweni lehhotela elingenalutho, udonga, kanye nesihlalo, futhi kufaka kokubili ukuvivinya umzimba nokuvivinya umzimba. Kusekelwe ngokuzithandela ekuqeqesheni okuPhezulu kokuPhezulu kokuPhezulu ukuze kube nokusebenza okufishane, okunamandla, okungenakuyeka. Isixazululo esilula nesifinyelelekayo sokwenza umsebenzi cishe kunoma ubani, noma kuphi, nganoma isiphi isikhathi, esinganikeza umsebenzi ophephile, osebenzayo futhi osebenza kahle kakhulu. Ngisho nomzali ongayedwa ongakwazi ukukhokhela ubulungu bokuzivocavoca noma imishini yokuzivocavoca ekhaya elibizayo angayisebenzisa.
Ihluke kanjani kwezinye izindlela (ukusebenza okukhona, nje ukushaya i-gym, njll)?
Kuyinto yokuqeqeshwa kokuqeqeshwa kwesifunda esiphakeme kakhulu. Ukuqeqeshwa kwesitayela sesifundazwe okubandakanya ukuvivinya umzimba sekuye kwaba ngenye indlela noma kwenye isikhathi isikhathi esithile. Uhlobo lwesimanje sokuqeqeshwa kwesifunda lakhiwa eNgilandi ngo-1953. Nokho, umklamo wami uhlanganisa ngokuqondile ukuvivinya umzimba kwe-aerobic (isb. Jumping jacks, ukugijima endaweni) kanye nokuzivocavoca okuningi okuhlangene (isib. Push-ups, squats) ngokulandelana okuqondile ukwandisa ukuqina nokunciphisa isikhathi sokusebenza esiphelele.
Ukulandelana okulandelanayo kuvumela ukuthi iqembu elilodwa lesisiphako libuyele ngesikhathi omunye esetshenziswa. Isibonelo, amaphaphu alandelwa yi-push-up ne-rotation. Ngakho imilenze ithola ikhefu ngenkathi wenza ama-push-ups. Lokhu kukuvumela ukubeka amandla nokuqina okukhulu ekusebenziseni ngalunye futhi uhambe ngokushesha ngokuphumula okuncane phakathi kokuzivocavoca. Lokhu kungasho ukuqeqeshwa okufushane kakhulu kodwa okuphumelelayo.
Kungenzeka kanjani ukuthi ukuqeqeshwa kwamaminithi angu-7 kusebenze?
Ngokufanelekile, sincoma amasekhondi angu-2-3 emisebenzini engaba yimizuzu engaba ngu-15 kuya kwezingu-20 ngezinsuku ezintathu ezingenakulandelana isonto ngalinye. Kodwa-ke, lo msebenzi usekelwe ekuqeqeshweni okuphakanyiswa okukhulu kwezinga futhi ukucwaninga kwethu kubonisa izinzuzo zempilo zingafinyelelwa ekusebenziseni ukuvala isikhala esiphakeme emaminithini amane.
Isihluthulelo sinamandla. Ukuqina okukhulu, okufishane ukusebenza okusemandleni kungase kube ukuhlinzeka ngezinzuzo ezifanayo zomzimba.
Ngomthamo oqondile, isifunda esisodwa semaminithi angu-7, esenziwa njalo ngezinsuku ezintathu ezingalandelanga ngesonto singanikeza izinzuzo zokulinganisela izifo ze-aerobic ne-muscular.
Ngaphezu kwalokho, isifunda esisodwa esingamaminithi angu-7 singakhuphula amazinga akho wamandla okwesikhashana ngemva kokuphelelwa yisikhathi. Yiqiniso, kufanele usebenzise imingcele yakho ephephile ngakho-ke sincoma noma ubani ofuna ukuzama lokhu kuvivinya ukuze athole imvume yezokwelapha kudokotela wakhe futhi asebenzise ubuchwepheshe bokuzivocavoca obuqinisekisiwe ukuze ahlole ukufaneleka kwabo futhi abaqondise ekusebenzeni kwabo kokuqala.
Ukusebenza kwe-HICT kungasiza futhi kubantu abazama ukunciphisa umzimba kanye namafutha omzimba. Okokuqala, ukusebenza kwe-HICT kushisa ama-khalori amaningi ekusebenzeni okuncane okuwenza kube lula futhi kuphumelele ukulahlekelwa isisindo. Okwesibili, lokhu kusebenza okuphakeme kakhulu kungakhuphula ikhalori emva kokusebenza okungaphezulu kokusebenza ngokulinganisela okukhulu. Okwesithathu, ukubandakanya ukuvivinya umzimba kusiza ukugcina ubuhlungu bemisipha nokugqugquzela ukulahlekelwa kwamafutha. Okokugcina, ukusebenza kwe-HICT kukhiqiza amazinga aphezulu ama-catecholamines kanye ne-hormone yokukhula, kokubili ngesikhathi nangemva kokuzivocavoca, okungaqhubeka nokukhuthaza ukulahlekelwa kwamafutha.
Abaningi bezentengiselwano zebhizinisi bagxila kwi-cardio ngenkathi behamba (ukugijima, ukuhamba, izitebhisi, njll); ingabe kukhona okungahambi kahle ngalokho?
Ukuqeqeshwa ukuphikisa kubaluleke kakhulu njengokuqeqeshwa kwe-aerobic (cardio). Ukuqeqeshwa ukuphikisa kusiza ukugcina ubunzima bethu bemisipha, ukushayela umzimba wethu, ukugcina imisipha, amathambo namalungu ethu aqinile, avimbele ukulimala, futhi athuthukise ukubunjwa komzimba wethu.
Ngokuvamile, kufanele usebenze ngokuqeqeshwa kokuphikiswa kokubili ngesonto ngalinye. Ukweqa ukuvimbela ukumelana nokuhamba kwakho kungaholela ekulahlekelweni kwesisindo somzimba futhi kunciphisa uhlelo lwakho lokuzivocavoca jikelele. Ukuqeqeshwa kwe-HICT yami kuhlanganisa kokubili ukuqeqeshwa kwe-aerobic nokumelana ekusebenzeni okusheshayo ukusiza abadlali be-Corporate Athletics bahlale beqeqeshwa ukuqeqeshwa kwe-aerobic nokuphikisana ngenkathi "emgwaqeni."
Yisiphi isici sokuzivocavoca okuhle okwenza abantu abaningi baphuthele (noma bahlasele)? Yini okungenzeka ukuthi ilahlekile emsebenzini?
Abahamba ngezebhizinisi bavame ukweqa ukuqeqeshwa kokuphikiswa futhi bagxile ekuqeqeshweni kwe-aerobic uma bengabikho ekhaya (bona ngenhla).
Njengoba abahamba ngezamabhizinisi besikhashana ngesikhathi, ukulala emva kokuvuthwa kuvame ukweqa. Lokhu kungaholela emisipha eqinile futhi engakhululekile lapho uhlezi ezindizeni nasemihlanganweni ende. Ukungaguquguquki okungahambi kahle nakho kunganciphisa ifomu lakho lokuzivocavoca kanye nezinqubo futhi kukwenze ube nengozi yokulimala.
Abahambi bezebhizinisi bangase bazizwe bekhathala ngemva kwezindiza zamanye amazwe nemihlangano ende. Lokhu kungaholela ekusebenzeni isikhathi eside, okuncane nokugqugquzela okufana nokugijima ngendlela ehamba phambili yokunethezeka kwehora noma ukukhishwa kokumelana nokukhishwa ngokusebenzisa izisindo zokukhanya kunokujwayelekile futhi mhlawumbe ngisho nangamafomu namasu aphansi. Lokhu kuningi ngaphezu kwekhwalithi. Ukusebenza kufanele kube yikhwalithi ngaphezu kokulingana. Abahambi bebhizinisi bebengcono ekutholeni ukuphumula kanye ne-snack ngemuva kwendiza ende noma umhlangano, bese benza umsebenzi omfushane, onselele futhi ophephile.