Ukususela kuma-20 ukuya kuma-30
Xa sifikelela kwiminyaka engama-25 ubudala, abantu bakwelona xesha labo lomzimba lilungileyo, kuba ukukhula komzimba kuye kwaqhutywa kwiminyaka eyadlulayo kwaye indlela yokuphila yabantu abadala ihlala ikhokelwa.
Ngeminyaka engama-25 ubudala, abantu sele benayo elona xesha lifutshane lokuphendula kunye ne-VO2 max (isantya esiphezulu apho umzimba unokumpompa khona ioksijini kwiimisipha) ngaphezulu. Emva kokufikelela kolu phezulu, unyaka nonyaka uyehla nge-1% kwaye amaxesha okuphendula andisiwe.
Ukuba ugcina imisebenzi yomzimba rhoqo, unokunciphisa isinxibo. Ukongeza, kuya kufuneka uzuze ubunzima bemisipha kunye nokugcina uxinano lwethambo ukuze uhlale womelele kwaye usempilweni.
Okwangoku eyona nto ibalulekileyo yile khetha imidlalo ekwenza wonwabe, Fumanisa ukuba uyayithanda imidlalo yangaphandle okanye uthathe iiklasi kwindawo yokuzivocavoca. Kwelinye icala, ungalibali ukwahluka uqeqesho, kubalulekile ukuba uzilolonge onke amalungu omzimba.
Ungaqubha, ukhwele ibhayisekile, Nxibelelana nemidlalo efana nombhoxo, ibhola ekhatywayo, ukubheqa, njl
Ukususela kuma-30 ukuya kuma-40
Ukusukela kwiminyaka ye-30, uqala ukuba nomsebenzi wobuchwephesha kwaye ubomi bosapho buqala ukubakho, nokuba unabo na abantwana ekhaya. Uninzi lwabantu lubeka phambili usapho lwabo kwaye basebenze ngaphambi kokuba baphile qete ngokwasemzimbeni, ke kubalulekile ukugcina amandla kunye nempilo yentliziyo kwimeko entle ukuze ukwehla komzimba kungabi kubi.
Ukuba unomsebenzi wokuhlala phantsi, kubaluleke kakhulu ukugcina i ucoceko lwasemva kwemini yanele, hayi Ndihleli iiyure ezininzi. Ukuthintela oku, kubalulekile ukuba uphume ukolula imilenze, uye kwigumbi lokuhlambela, unyuke okanye wehle ngezinyuko, wenze umnxeba, njl.
Okwangoku kufuneka ubeke phambili le miba ilandelayo:
- Qeqesha ngobuchule. Kuya kufuneka wenze uqeqesho ngamanqanaba aphezulu okuqina, oko kukuthi, kuya kufuneka ufike kwiipesenti ezingama-80 zelona nani liphezulu lentliziyo yakho, ezi zithuba zinamathuba okunciphisa umthambo ziya kuqinisekisa ukuba ugcina ubunzima bomzimba obusempilweni kunye namanqanaba oxinzelelo alawulwayo.
- Eyona nto ilungileyo kukwenza ukugijima okanye ukuhamba ngebhayisikile Ifanelekile kubantu abangenalo ixesha elininzi ukusukela kwimizuzu engama-20 ngemini kungaphezulu ngokwaneleyo ukuba baqaphele izibonelelo.
- Ku- abafazi, emva kokubeleka kubalulekile ukuba Ukuzivocavoca kukaKegel Ukuthintela ukungalawuleki.
- Unokwenza iindlela ezahlukeneyo zokuzilolonga kuba kubalulekile ukwahluka.
- Ungazama nge Iipilates, iyoga, ukuqubha, imidlalo yeqela, njl.
Ukususela kuma-40 ukuya kuma-50
Ngeli nqanaba lobomi bethu, abantu abaninzi bathambekele ekubeni batyebe ngakumbi. Ukuzivocavoca kufuneka kunyuswe ukulawula ezo khalori kunye nokulwa nokuqokelelwa kwamafutha.
Ukulahleka kwesiqhelo kugxile kwi-3 ukuya kwi-8% Ubunzima bemisipha kwiminyaka elishumi nganye esiyizalisekisayo, ke kubalulekile ukuba sandise izihlunu zethu ngokwenza umthambo ukuze singonakalisi impilo yethu.
Ukufezekisa oku, sicebisa ukuba usebenzise imithambo ethile:
- Sukuyeka ukuzama iibetile, Kuba ukuphakamisa obu bunzima kulungele ukugcina kunye nokuphucula ubunzima bomzimba.
- Ukuba awuzange ubaleke Unokongeza iintlanga ezithile kwisiqhelo sakho ukufezekisa ezemidlalo ngamandla amakhulu.
- Ukuba uneentlungu, ungatshintsha ubaleka ukubaleka, hamba ngokukhawuleza okanye ukhwele ibhayisekile.
- Zama ii-Pilates kuba yomeleza icandelo eliphambili lomzimba kwaye ikhusela iintlungu zomqolo.
Ukususela kuma-50 ukuya kuma-60
Nje ukuba sibethe i-50s yethu, kufuneka silumke singafumani zifo njengoko unakho. uhlobo lwesibini seswekile, o nasiphi na isifo esibi sentliziyo. Njengoko i-estrogens nayo iyancipha kwabasetyhini, ingozi yesifo senhliziyo inokunyuka.
Ukufumana olona qeqesho lungcono ngeli xesha ungazama oku kulandelayo:
- Yenza imisebenzi yamandla kabini ngeveki ukugcina ubunzima bemisipha bomelele.
- Ziqhelanise nokuzilolonga ubunzima, oko kukuthi, ukuhamba okanye ukubaleka. Ngokufanelekileyo, hamba ngesantya esikhawulezayo ukuze ukubetha kwentliziyo yakho kunyuke kwaye ubile.
- Ungazama iyoga, pilates okanye tai chi ukuphucula ukuphefumla kunye nokulinganisela.
Ukususela kuma-60 ukuya kuma-70
Ngaphezulu kwama-60 kuyinto eqhelekileyo ukuqokelela izifo ezinganyangekiyo njengoko sikhula. Xa sisondela kwiminyaka yesithathu sinokufumana uhlobo lomhlaza. Ukugcina uhlobo lobomi kunye nomsebenzi womzimba ubandakanyiwe kuyo, kuthintela ukubonakala kwamathumba, njengomhlaza wamabele emva kokuyeka ukuya exesheni, ikholon okanye umhlaza wesibeleko, ukongeza, ngenxa yoko kwezemidlalo, izifo ezinganyangekiyo ezinje iimeko zentliziyo kunye nohlobo lwe-2 yeswekile.
Phakathi kwezinto onokuzenza zezi:
- Ukudanisa ibhola okanye naluphi na uhlobo lomdaniso.
- Qeqesha amandla, ubhetyebhetye, kunye nokulinganisela ubuncinci kabini ngeveki.
- Yenza umthambo wentliziyo, ukuhamba ngokukhawuleza okanye ngebhayisikile.
Ukususela kwiminyaka yama-70 ukuya phambili
Okokugqibela, ukusukela kwiminyaka engama-70 kuyacetyiswa ukuba wenze umthambo ukuthintela ukuwa kunye nokuqina kwemisipha, ukongeza ekugcineni izakhono zokuqonda. Ukwenza oku, zama ukugcina, kangangoko kunokwenzeka, imisebenzi yezemidlalo ukomeleza umzimba kwaye ukuze impilo ingachaphazeleki ngexesha elifutshane.
- Hambani ngumthambo ofanelekileyo.
- Ukuhamba ngelixa uthetha kancinci kunye nelungu losapho ukugcina ingqondo isebenza.
- Yenza umthambo we amandla kunye nokulinganisela.