Imfihlelo yobutsha bakho?

Yenza ukulahleka kwemisipha kucothe

Njengoko sineminyaka yobudala, umzimba ulahlekelwa yimisipha kumazinga ahlukeneyo xa amadoda efikelela kwiminyaka eyi-30 kunye nabasetyhini abadlulileyo kwiminyaka eyi-26. Ngaphandle kokukhuselwa okusebenzayo kunye nokusebenzayo, imisipha iya kuncipha malunga ne-10% emva kweminyaka eyi-50 kunye ne-15% yobudala. ye-60 okanye i-70. Ukulahleka kwemisipha kuzisa ukulahlekelwa kwenkxaso kunye nokunyuka kwesikhumba, okuluphawu lokuguga.

Kubalulekile ukwazi ukuba nangona i-muscle iya kulahleka ngokuguga, nangona kunjalo, nje ukuba inzululwazi kunye nokusebenza kakuhle kunye nokuqina komzimba, kuya kwenza ukugcinwa kwabo okuphezulu kwemisipha, kwaye nokuba uvumele isihlunu ukuya kumlinganiselo othile ukwandisa, ngoko njengokuvumela ulusu lwabo ukuba lugcine ukunwebeka.

Hlala umile ixesha elide

Kungakhathaliseki ukuba ubulili kunye nobudala, isibalo esihle sinokuthathwa njengobuso besibini babantu.Ukukhula ngokungenakuthintelwa kukhokelela ekwehleni kwe-basal metabolism, kwaye nokuba utya owomileyo xa usemncinci kwaye ungatyebisi, ingxaki yokuncipha kobunzima isaxhaphakile xa ungena kwiminyaka ephakathi.

Ubudala buyinto engenakunqandwa ekhokelela ekwehleni kwe-basal metabolism, indlela yodwa yokuzinzisa okanye ukunyusa i-basal metabolism yizinto ezilawulwayo.Ngoqeqesho lwamandla ukukhuthaza ukukhula kwezihlunu, ukonyusa izinga lokugawula umzimba, ukulibaziseka okanye ukuthintela ingxaki yamafutha akwiminyaka yobudala ephakathi, ukuze bakwazi ukugcina umzimba omde womelele kwaye umile.

Hlala umile ixesha elide

Kungakhathaliseki ukuba ubulili kunye nobudala, umzobo olungileyo unokuthathwa njengobuso besibini babantu.Ukuguga ngokuqinisekileyo kuya kukhokelela ekwehleni kwe-basal metabolism, kwaye nokuba utya kakuhle xa usemncinci, ingxaki yokuncipha kobunzima isaxhaphakile xa ungena kwiminyaka ephakathi.

Ubudala buyinto engenakunqandwa ekhokelela ekwehleni kwe-basal metabolism, indlela yodwa yokuzinzisa okanye ukunyusa i-basal metabolism yizinto ezilawulwayo.Ngoqeqesho lwamandla ukukhuthaza ukukhula kwezihlunu, ukonyusa izinga lokugawula umzimba, ukulibaziseka okanye ukuthintela ingxaki yamafutha akwiminyaka yobudala ephakathi, ukuze bakwazi ukugcina umzimba omde womelele kwaye umile.

Awuthandi ukuya ejimini?

Xa kuthelekiswa nolutsha oluthanda ukuya kwindawo yokuzivocavoca ukuze luzilolonga, abantu abakwiminyaka ephakathi kunye nabasele bekhulile bathambekele ekukhetheni umthambo wasekhaya.Emva kokoekhaya ukubaleka itreadmill sesona sixhobo basisebenzisayo abasithandayo.I-treadmill yasekhayakulula ukuyiqhuba kwaye ingasetyenziselwa imithambo eyahlukahlukeneyo – ukuhamba kancinci, ukubaleka, ukubaleka ngokukhawuleza kunye neminye imithambo ye-aerobic, enokuphucula isantya sokutya komzimba, kwaye nexesha lisimahla.

Umncinci entliziyweni kwaye uzithembile

Xa kuthelekiswa nolutsha olungawenziyo umthambo, abantu abakwiminyaka ephakathi kunye nabasele bekhulile abafuna ukwenza umthambo banamandla angcono omzimba nokunyamezela.Lo mahluko unyusa ukuzithemba ngakumbi, kwaye imvakalelo yokuphumelela emva kokuzilolonga ibakhuthaza ngakumbi ukuba baqhubeke bezilolonga, besenza umjikelo onesidima.

“Ukuba mncinci akukho nje ngomzimba kunye nobuso, kodwa malunga nokuba mncinci entliziyweni, oko kukunika imvakalelo yokuzithemba ngaphakathi.Imithambo izisa imvakalelo yokufezekiswa kunye namandla, ifihla i-dopamine ukwenza uzive wonwabile, kwaye kudala isimo sengqondo esilungileyo kunye namandla.

Qhubeka uzilolonga, gcina umzobo wakho, gcina iminyaka yakho!

Ukuzivocavoca umzimba, kubalulekile!