As iminyaka yabemi behlabathi kunye nexesha lokuphila liyenyuka, imiba yezempilo yabantu abadala iye yaba yinkxalabo ephambili.Ukwehla okunxulumene nobudala kwimisebenzi eyahlukeneyo yomzimba, efana nobunzima bemisipha kunye namandla, kwenza abantu abadala bachaphazeleke ngakumbi kwiingxaki zempilo, kubandakanya nokuwa.Izibalo zibonisa ukuba malunga ne-172 yezigidi zabantu bakhubazekile ngenxa yokuwa ngonyaka, kunye ne-684,000 yokufa okunxulumene nokuwa.Ukuthintela ukuwa kuye kwaba yinto ebalulekileyo ekugxilwe kuyo.
Ruqeqesho lwe-sistance kunye ne-aerobic exercise idlala indima ebalulekileyo ekugcineni amandla emisipha yabantu abadala, amandla okusebenza, kunye nokulinganisela, ngokunciphisa umngcipheko wokuwa.Uqeqesho lokuchasa lusebenza njengesiseko kunye nesiseko songenelelo lokuzivocavoca kubantu abadala.Kukho iindlela ezininzi ezisebenzayo zokuxhathisa umthambo, kuquka:
1. I-squats, i-bench presses, kunye nokwandiswa kwamadolo, okubandakanya ukuguqula izikhundla zomzimba kunye namandla okubamba.
2. Ukunyakaza okuhlangeneyo kunye nokuhamba kabini kwezandla kunye neenyawo.
3. Ukuzivocavoca kujoliswe kwi-8-10 amaqela amakhulu emisipha echaphazelekayo kwimisebenzi yomzimba kunye nokunyakaza.
4. Ukusetyenziswa kweebhendi zokuxhathisa, ubunzima be-ankle, kunye needumbbells.
Oabantu abadala abadala kufuneka babandakanyeke kuqeqesho lokumelana namaxesha angama-2-3 ngeveki.Inani leeseti kufuneka linyuke ngokuthe ngcembe ukusuka kwi-1 ukuya kwiiseti ze-2 kwaye ekugqibeleni ukuya kwi-2 ukuya kwiiseti ezi-3.Ubunzulu bomthambo kufuneka buqale malunga ne-30% ukuya kwi-40% yawona mandla aphezulu omntu kwaye ngokuthe ngcembe aqhubele phambili ukuya kuma-70% ukuya kuma-80%.Kubalulekile ukuvumela ubuncinane usuku olulodwa lokuphumla phakathi kweeseshoni ezijolise kwiqela elifanayo le-muscle ukuqinisekisa ukubuyiswa okwaneleyo.
AUkuzivocavoca kwe-erobic yabantu abadala abadala kubandakanya imisebenzi efana nokuhamba ngokukhawuleza, ukunyuka okanye ukunyuka izitebhisi, ukukhwela ibhayisekile, ukuqubha, intenetya, kunye negalufa.Kwimeko yoluntu, umthambo we-aerobic unokuba lula njengokuhamba kwemizuzu emi-6 okanye usebenzisa ibhayisekile emileyo.Ukungaguquguquki kunye nokubambelela ixesha elide kwiirejimeni zokuzilolonga zibalulekile ekusebenzeni okugqwesileyo.Abantu abadala bafanele bazimisele ukwenza umthambo ngamaxesha amiselweyo suku ngalunye, njengasemva kwesidlo sakusasa, emva kokuphumla kwasemini, okanye ngaphambi kokulala.Ukongezelela, phantsi kwesikhokelo sonyango lokubuyisela kwimeko yesiqhelo, abantu abadala abadala banokubandakanyeka kwiinkqubo zokuzilolonga ekujoliswe kuzo ukuze baqhubele phambili nokuphucula amandla abo okusebenza.
In isishwankathelo, uqeqesho lokuxhathisa kunye nokuzivocavoca kwe-aerobic zindlela ezisebenzayo kunye nobungqina obusekelwe ekukhuthazeni impilo kunye nentlalontle yabantu abadala.Ezi ndlela zokuzilolonga zinceda ukwandisa amandla emisipha, ukuphucula ukuzinza komzimba, kunye nokunciphisa ukuvela kokuwa, okwenza abantu abadala ukuba banandiphe ubomi obunempilo kunye nokwanelisayo.
Inqaku lokuhlaziya elingakumbi:Ukuvuselelwa kwezandla zasekhaya ezilula kunye nokusebenzayo
Ixesha lokuposa: Mar-29-2024