Ukomelela kohlulwe ikakhulu kuqeqesho lwamandla kunye nomthambo we-aerobic, uninzi lwabantu luqala nje ukomelela luya kuqala kumthambo we-aerobic. Ukuchitha iyure ngosuku ukwenza umthambo we-aerobic kunokukunika izibonelelo ezininzi eziya kuthi zibe luncedo kuwe ngendlela engencinci.

Iingenelo ezintandathu zolu yure lufutshane lomthambo zifana nesimemo esithe cwaka abantu abangenakusixhathisa.

Okokuqala, iyure enye yokuzilolonga yonke imihla inokuphucula umgangatho wokulala. Abantu banamhlanje baxakeke kakhulu, baxinezelekile, kwaye abaqhelekanga kakhulu kwiingxaki zomgangatho wokulala. Ukuzilolonga ngeAerobic kunokusinceda ukuba siwe ebuthongweni obunzulu ngokukhawuleza, siphucule umgangatho wokulala, kwaye kusenze sibe namandla ngakumbi ngosuku olulandelayo.

Okwesibini, ukunyanzelisa umthambo we-aerobic iyure enye ngosuku, kunokuphucula inkqubo yemetabolism, ukukhuthaza ukuhla kwesantya samafutha omzimba, kukunceda uphucule ngempumelelo ingxaki yokutyeba, ukuze umzimba uqine kwaye ube mncinci.

Okwesithathu, iyure yomthambo we-aerobic yonke imihla yeyona ndlela ibalaseleyo yokukhulula uxinzelelo. Ngokubila, kodwa kunye nentliziyo yenkathazo kunye noxinzelelo kunye, umzimba uya kukhulula i-dopamine, kukuvumela ukuba uzive wonwabile, iimvakalelo ezingalunganga ziya kukhutshwa.

Okwesine, iyure enye yokuzivocavoca umzimba ngosuku kunokuphucula ukusebenza kwengqondo. Ukuzilolonga kuyayivuselela ihippocampus, ikwenze uphaphame kwaye ube bhetyebhetye kwindlela ocinga ngayo, kwaye inokunceda ukuthintela isifo sika-Alzheimer.

Okwesihlanu, iyure yomthambo we-aerobic yonke imihla inokomeleza umzimba, ukujikeleza kwegazi kuya kukhawuleza, kuphucule amajoni omzimba, kwaye ukuxhathisa kuya kwandiswa. Xa sijongana neentsholongwane kunye neebhaktheriya, sinokuxhathisa ngakumbi.

Ekugqibeleni, iyure enye yokuzivocavoca umzimba ngosuku kunokunyusa ukuxinana kwamathambo, ukuthintela iingxaki ze-osteoporosis, ukuphucula ukuguquguquka kwamalungu, ngokufanelekileyo ukuthothisa izinga lokuguga komzimba, kwaye kukunceda uhlale umncinci.

Ukushwankathela, izibonelelo zeyure enye yomthambo we-aerobic ngosuku zahlukene. Ke, abaqalayo kufuneka bazikhethe njani eyona ilungele bona phakathi kwemithambo emininzi ye-aerobic?

Okokuqala, kufuneka ukhethe umthambo okulungeleyo ngokwemeko yakho yomzimba. Ukuba awusebenzi okungapheliyo, kuyacetyiswa ukuba ukhethe umthambo othambileyo we-aerobic, njengokuhamba, ukubaleka okanye ukukhwela ibhayisekile, olu qheliselo lunokuphucula ukomelela kwakho ngokomzimba ngaphandle kokubeka umthwalo omninzi emzimbeni wakho.

Kwelinye icala, ukuba sele unesiseko sokuzilolonga, ungazama ukuzilolonga kwe-cardio engumceli mngeni ngakumbi, njengokubaleka kwesantya esiguquguqukayo, ukutsiba intambo okanye uqeqesho lwekhefu eliphezulu.

Okwesibini, unokukhetha umdla wakho kwimidlalo, ukuze uzingise. Ukuba uthanda ukuzilolonga ngaphandle, ukubaleka okanye ukukhwela ibhayisekile ngaphandle kunokuba ngcono kuwe. Ukuba ukhetha indawo yangaphakathi, i-aerobics, umdaniso okanye i-treadmill yokuzilolonga nazo zikhetho ezilungileyo.