Ngokuqinisekileyo ngexesha lokutyelela kwiklabhu yokufumana impilo uqaphele ukuba kubafazi abathile kunokwenzeka kulo lonke ixesha lokuqeqesha ukugcina umlinganiselo ophezulu wokuzivocavoca, kwaye umntu kufuneka enze ikhefu rhoqo kwaye afune ukubuyisela amandla kunye nesigqi esivamile sokunyakaza okuphefumulayo. Umlinganiselo ohlukeneyo wokulungelelaniswa kwendalo kunye nemithwalo yemvelo efunyenwe kuxhomekeke kumlinganiselo omkhulu kwixesha, ubukhulu bokufaneleka, ubunzima bomzimba, ubukho okanye ukungabikho kwezifo ezahlukahlukeneyo. Ukuqhubela phambili kule ndawo, abantu abahlukileyo kwiminyaka yobudala okanye impilo yabo, ngokuthanda kwabo, abayi kukwazi ukwenza okufanayo nangomlinganiselo ofanayo. Ngoko ke, indlela efanelekileyo yokuqesha amaqela ekuqeshwa kwiiklabhu zengqondo ziya kukhethwa ngabantu ngenxa yobudala babo kunye nezinye iimpawu.
Ngokuqinisekileyo, ukuba umqeqeshi wakho wempilo ungumqeqeshi owaziyo, ngoko ngexesha loqeqesho, ngokuqinisekileyo uya kubeka iliso ukuhlala kakuhle kweewadi zakhe ezenza iimvavanyo. Kodwa ngelo xesha, asifanele sikhohlwe ukuba uvavanyo lokulungelelaniswa nokusebenza ngokomzimba yinto ethile. Ngoko ke, emva kwesigaba esilandelayo sokuqeqesha, musa ukulibala ukuhlola nokuhlola imeko yomzimba wakho.
Njani ukwenza oku? Inketho elula kakhulu kwaye efikelelekayo yokuvavanya ukulungelelaniswa komntu ekusebenziseni ukulinganisa kwenani lentliziyo. Eli nani lihambelana nenani leempawu zengqondo ngomzuzu.
Ukuze ukwazi le xabiso, kunele ukulinganisa i-pulse yakho. Ngexesha lokuzivocavoca kunye nexesha elithile emva kwalolu hlobo, umlinganiselo we-pulse ukwandisa kakhulu. Nangona kunjalo, akukho sizathu sokukhathazeka, kuba le yinto eqhelekileyo yomzimba. Ngomsebenzi wokwenyama, umzimba wenza umsebenzi ngenxa yokunciphisa imisipha, ngelixa iisisundu ze-muscle, izondlo zixhomekeke ngamandla kunye namandla afunekayo ukuze kuqhutywe intshukumo. Ukuzivocavoca umzimba, ngakumbi izondlo ezonakalisa ukuthatha inxaxheba kwe-oxygen. Ukwanda kwenani lentliziyo kukulungelelaniswa kwemvelo yendalo, evumela ukuba ukwandise umthamo kunye nesantya se-oksijini esithunyelwa kwiisisu zomzimba.
Ngethuba loqeqesho, ukwanda kwoluphawu akufanele kudlule ixabiso elithile. Ngoko, xa uqala ukutyelela kwiklabhu yempilo, isantya senhliziyo evumelekileyo akufanele sidlule i-60% yezinga eliphezulu. Umzimba omdala wesibini ngexesha lokuqeqesha, oku kuwona mlinganiselo ovumelekileyo wee-175 ukucima ngomzuzu, kwaye i-60% yale nani iya kuba ngu-105, ngokulandelanayo. Ngoko ke, ukuba ubukhulu beentliziyo zakho zidlula ubunani be-105 ngexesha lokuzivocavoca, ngoko kufuneka uhlawule ukuzivocavoca. Ukuba eli nani liphantsi kakhulu kunama-105, ngoko awuqeqeshi ngokuzimeleyo kwaye kufuneka ukwandise umsebenzi owenziwe ngokomzimba. Xa uhlala rhoqo kwiiklasi kwiqela lezempilo okanye kwicandelo lezemidlalo, umgangatho wokuqina komzimbeni wakho uya kukhulisa ngokunyanisekileyo ubukhulu boqeqesho. Kwiinyanga ezimbini emva kokuqala kweeklasi eziqhelekileyo, ixabiso le-65% yezinga eliphezulu lentliziyo kufuneka lisetyenziswe ukuhlola ukulungelelaniswa nokuzikhandla ngokomzimba, okokuthi. 114 ukucima ngomzuzu. Kwiinyanga ezimbini ezizayo, eli nani kufuneka likhuphuke libe ngama-70% (iintsholongwane zeentliziyo ezili-123 ngomzuzu), kwaye emva kwexesha elinye ixesha elinjalo-ukuya ku-80% (ukunyuka kwama-140 ngomzuzu).
Nangona kunjalo, nangona emva kweeyure ezimbalwa emva kokuzikhandla komzimba wakho umjikelezo awukafiki kwiimpawu eziqhelekileyo ekuphumleni, oku kubonisa ngokucacileyo ukuphazamiseka kwenkqubo ye-cardiovascular system. Kulo mzekelo, kufuneka uqhagamshelane nogqirha uze uyeke ukuya kwi-training ngaphambi kokuba uvavanyo olupheleleyo lwezobugqirha uphinde ubone isizathu salesi sifo.
Ngaloo ndlela, ngokusekelwe kumlinganiselo we-pulse, unokuhlala uhlalutya ngokuzimeleyo ukulungelelaniswa komzimbeni wakho ukuxinezeleka ngokomzimba. Oku kuya kunika isandla kwisigqibo esaneleyo nesenzululwazi sokusebenza komsebenzi ngexesha loqeqesho, kwaye kuya kukuvumela ukuba uphumelele kwimpembelelo yempilo ngokukhawuleza.