Sekungamashumi eminyaka, ukuhamba ngezinyawo kube yindinganiso yegolide yokuhlala umatasa nokugcina impilo enhle njengoba siguga. Kodwa-ke, ubufakazi besayensi kanye nokuhlangenwe nakho kwezokwelapha kuyawushintsha lo mbono. Inani elikhulayo lochwepheshe liyavuma ukuthi ukuqeqeshwa kwamandla kubalulekile ukuze ufinyelele ekugugeni ngokuzimela kanye nekhwalithi enhle yokuphila. Lokhu akukhona ukuyeka ukuhamba nsuku zonke, kodwa kunalokho ukuqonda ukuthi ukuhamba wedwa akwanele ukuvikela imisipha.
Ukulahlekelwa yimisipha kuqala kusenesikhathi kakhulu kunalokho abantu abaningi abakuqaphelayo. Kusukela eminyakeni yethu engama-30 noma engama-40, umzimba womuntu ulahlekelwa cishe u-5% wesisindo sawo semisipha ngeshumi leminyaka, inqubo eshesha ngemva kweminyaka engama-50 futhi ibonakale kakhulu eminyakeni yethu engama-60 nama-70. Lokhu kwehla, okwaziwa ngokuthi i-sarcopenia, kuhlobene ngqo nobuthakathaka obandayo, ingozi enkulu yokuwa, kanye nokulahlekelwa okuqhubekayo kokuzimela. Yingakho ochwepheshe begcizelela ukuthi akufanele silinde kuze kube yilapho ukulinganiselwa ngokomzimba kuqala ukwakha imisipha.
Amandla njengensika yempilo kunoma yimuphi ubudala
UDkt. Ignacio Valenciano, isazi sezinkinga zokuphazamiseka kwengqondo eSibhedlela iRibera Juan Cardona, uchaza ukuthi ebuntwaneni nasebusheni, ukuvivinya umzimba ngesisindo kuthuthukisa ukuqina kwamathambo kanye nokulinganisela , kanye nokuvimbela ukulimala lapho udlala eminye imidlalo. Lapho usukhulile, ukuqeqeshwa kwamandla kugcina futhi kuvikela izicubu zemisipha, kusiza ukulawula isisindo kanye noshukela egazini, futhi kwandisa amandla ansuku zonke. Akukhona ukuphakamisa izinsimbi ezisindayo, kodwa kumayelana nokunikeza imisipha isikhuthazo esanele sokuzivumelanisa nezimo nokuhlala iqinile.
UDkt. Maribel Tejeda, udokotela wethimba laseClínica Neleva, ugcizelela ukuthi umgomo akufanele ukhawulelwe ekuphileni isikhathi eside, kodwa kunalokho ukwenza kanjalo ngenkathi ulondoloza ukusebenza kahle. "Imisipha ayilulami kalula njengoba ilahleka, ikakhulukazi ngemva kweminyaka engu-40 noma engu-50," uyaxwayisa. Lo chwepheshe ugcizelela ukuthi ukuwohloka kwemisipha kuhlotshaniswa nobuthakathaka obandayo kanye nokulahlekelwa okuqhubekayo kokuzimela, yingakho ukuqeqeshwa kwamandla kufanele kube yinto eza kuqala, ikakhulukazi kusukela eminyakeni ephakathi kuya phambili.
Abesifazane kanye nokunqamuka kokuya esikhathini: isikhathi esibalulekile sokuqeqeshwa kwamandla
UPatricia Vera, umqeqeshi wezempilo kanye nochwepheshe ekuguqulweni komzimba eMalagaentrena, uveza ukuthi ukuqeqeshwa kwamandla kufanele kube yitshe lesisekelo senqubo yowesifazane kusukela eminyakeni engu-40-45 kuqhubeke , ikakhulukazi njengoba eqala ukushintshela ekunqamukeni kokuya esikhathini. Phakathi nalesi sigaba, impilo yemisipha namathambo iba yinto ebaluleke kakhulu. Ukuqeqeshwa kwamandla kusiza ukugcina nokuthuthukisa imisipha, ukulondoloza amandla, ukuthuthukisa amandla okusebenza, kanye nokunikeza isikhuthazo esibalulekile semishini yamathambo. Kwabesifazane asebenqamukile kokunqamuka kokuya esikhathini, izinhlelo zamandla ezihlelwe kahle ziboniswe ukuthi zithuthukisa amandla futhi zandise imisipha.
Kodwa kunesinye isici esingaxoxwa ngaso kakhulu: indlela ubuhlobo bowesifazane nomzimba wakhe obushintsha ngayo lapho eqala ukuzizwa enamandla. "Ngokushesha, awuqeqeshi nje kuphela isisindo esincane noma ukulingana nosayizi othile. Uziqeqesha futhi uqaphele ukuthi ungaphakamisa isisindo esiningi, ukuthi ukhuphuka izitebhisi kangcono, ukuthi uqiniseka kakhudlwana, ukuthi unekhono kakhudlwana," kusho uVera. Lo muzwa wekhono ungabuye uhumushele ekuzithembeni kanye nenhlalakahle yengqondo, njengoba kunezifundo ezixhumanisa ukuqeqeshwa kwamandla nokuthuthukiswa kwezimpawu zokukhathazeka nokucindezeleka.
Indlela yokuqeqesha amandla ngokuphepha nangempumelelo
Ukuze ukuzivocavoca kusebenze ngempela, ochwepheshe bayavuma ukuthi kumele kwenziwe ngendlela efanele, kuhambisane neqembu lobudala, kuhlale kubekwa phambili ubuchwepheshe futhi kuqinisekiswe ukuphumula okwanele phakathi kwamasethi namaseshini. Ukuphakamisa izinsimbi akukhuthazwa ezinganeni nasebancane; kunalokho, konke ukuzivocavoca kufanele kwenziwe kusetshenziswa isisindo somzimba kuphela, okungcono kathathu ngesonto. Ukuzivocavoca okufana nama-squats, ama-push-up aguquliwe, amapulangwe, kanye nama-lunges kuyizinketho ezinhle kakhulu, futhi kuleli qembu lobudala, kuyasebenza ukuhlanganisa lezi zinhlobo zokuzivocavoca zibe yizinselele nemidlalo abayithola ikhangayo.
Kubantu abadala, imvamisa efanele yizinsuku ezimbili noma ezintathu ezingalandelani ngesonto, okuvumela amahora angama-24 kuya kwangu-48 okuphumula phakathi kwamasethi namaseshini, kuye ngokuthi ivolumu yokuqeqeshwa kanye nosayizi wemisipha esetshenziswayo. Inani elifanele lamasethi liyahlukahluka phakathi kwamabili kuya kwamane ngokuzivocavoca ngakunye, ngokuphindaphinda okungu-8 kuya ku-12 kanye nokuqina okuphakathi kuya kokuphezulu. Kubantu abadala asebekhulile, kunconywa ukwenza izivivinyo zamandla izinsuku ezintathu noma ngaphezulu ngesonto, ngamasethi owodwa kuya kwamathathu kanye nokuphindaphinda okuyishumi kuya ku-15. Kubalulekile ukuthi umthwalo ufaneleke nokuthi ukuqeqeshwa kwamandla kuhlanganiswe nokulinganisela okuthile kanye nokuzivocavoca kokunyakaza ukuze kuvinjelwe ukuwa.
Inhlanganisela ephumelelayo: amandla, i-cardio, kanye nokuhambahamba
Ukuqeqeshwa kwamandla akuncintisani ne-cardio; kuyaphelelisana. UJosé Ruiz, uchwepheshe wokuguqulwa komzimba kanye ne-CEO yeMalagaentrena, ucacile ngalokhu: “Ukuhamba nokuqeqeshwa kwamandla akufanele kuncintisane. Sidinga kokubili.” Ukuhamba kuthuthukisa amandla enhliziyo, kwandisa ukusetshenziswa kwamandla, futhi kunciphisa ukuziphatha kokungahlali phansi , kuyilapho ukuqeqeshwa kwamandla kusiza ukugcina noma ukwakha imisipha. Isihluthulelo ukuqonda ukuthi kokubili kunegalelo empilweni, futhi akukhona ngokubeka okunye phambili kunokunye, kodwa kunalokho kuzihlanganisa ngendlela ephelele.
UVíctor Jiménez Aransay, isazi sezokwelapha umzimba kanye nomqeqeshi womuntu siqu, wengeza ngokuthi uma bekufanele sikhethe indlela eyodwa kuphela, ukuqeqeshwa kwamandla kungaba ukukhetha okuphezulu, ngoba “amandla ayisisekelo sanoma yini enye esingayengeza.” Kodwa-ke, i-Pilates ne-yoga zingabangane abahle kakhulu: I-Pilates igxila emgogodleni, ekulawuleni ukunyakaza, kanye nokuzinza, kuyilapho i-yoga inikeza ukuguquguquka, ibhalansi, kanye nokuqwashisa ngomzimba. Ukuhlanganiswa kwala makhono kwenza kube isu eliphumelelayo kakhulu lokufeza ukunyakaza komzimba okuhle, ukuzinza, ukuhambisana, ukuhamba, kanye nokulawula.
Akukaze kube sekwephuzile ukuqala
Enye yezinganekwane ezisakazeke kakhulu ukuthi awusakwazi ukuthola isisindo semisipha ngemva kweminyaka ethile. Akukho okungaba kude neqiniso. Izifundo ezenziwe kwabesifazane asebekhulile zibonise ukwanda kwamandla kanye nesisindo semisipha ngemva kwezinhlelo zokuqeqesha ukumelana ezimfushane . Okuhlangenwe nakho kwangaphambilini, ukuqina kokuqeqeshwa, ukudla, ukudla amaprotheni, ukuphumula, ukucindezeleka, izakhi zofuzo, kanye nokungaguquguquki konke kuthonya ukuzuza kwesisindo semisipha, kodwa ikhono lemisipha lokuzivumelanisa nezimo lihlala linjalo impilo yonke.
Ochwepheshe batusa ukuthi abantu abadala abafuna ukuqala ukuqeqeshwa kwamandla baqale baxhumane nodokotela wabo ukuze bahlole impilo yabo. Uma sebekwenzile lokho, kubalulekile ukuba nomqeqeshi oqondisa futhi asize ekubekeni phambili ubuchwepheshe bokuzivocavoca, baqale ngokuzivocavoca umzimba noma amabhande okumelana, futhi bahlale njalo. Udokotela ohlinzayo wamathambo u-Ignacio Valenciano ugcizelela ukuthi "ingozi yangempela yindlela yokuphila yokuhlala phansi, eyingozi kakhulu kunokuqeqeshwa kwamandla uqobo."
Ubufakazi busobala: ukuqeqeshwa kwamandla kuyadingeka, hhayi ukucabanga kamuva. Ukuhamba kuyasiza, kodwa ukuze silondoloze umzimba oqinile futhi osebenzayo njengoba siguga, amandla abe yinsika eyisisekelo. Kungakhathaliseki ukuthi kunezisindo, imishini, amabhande okumelana, noma nje ukuzivocavoca umzimba, into ebalulekile ukuqala nokunamathela kukho. Imisipha iyinqolobane yamandla omzimba esikhathi esizayo, futhi lapho siqala ukusebenza kuyo ngokushesha, kungcono. Akukaze kube sekwephuzile ukuqala, futhi izinzuzo zizwakala kokubili emzimbeni nasemqondweni.
