Indawo encinane yeyakho

Ngaba umthambo ulungele ingqondo yakho?

Iveki eqhelekileyo. Ukujonga izinto ngenye indlela. Inyathelo elinye elinokwenziwa.

Isimahla ngokupheleleyo · Akukho akhawunti · Akukho ntengiso

Isihlangu sokuhamba esiluhlaza, intsimbi yokuphakamisa iintsimbi nebhola

Iveki eqhelekileyo ijongeka njani kuwe?

Kubantu abadala abaneminyaka eyi-18 nangaphezulu. Faka iitotali zeveki, ubale umzuzu ngamnye kube kanye. Bala umthambo we-cardio owenziwe ejimini phantsi kokubaleka/ukukhwela ibhayisekile. Imizuzu yokomeleza izihlunu ibalwa ngokwahlukeneyo.

Ukuhamba ngeenyawo

Ukubaleka / ukukhwela ibhayisekile / omnye umthambo we-cardio

Ijimini / ukomeleza izihlunu

Imidlalo / ukudanisa

Olula: unokuthetha lula. Ophakathi: uyakwazi ukuthetha kodwa awukwazi ukucula. Onamandla: uyakwazi ukuthetha amagama ambalwa kuphela ngaphambi kokuba uphefumle.

Ukuba unengxaki yempilo, thetha nochwepheshe ngenkqubo yomthambo ekufaneleyo.

Iindlela ezahlukeneyo zokushukuma

Umthambo we-aerobic: izilingo ezenziwe kubantu abadala abakhulileyo ziye zafumanisa utshintsho oluthile kwinkumbulo nakwisakhiwo sobuchopho. Iziphumo ziyahluka, kwaye akuqinisekanga ukuba wonke umntu uya kuzuza ngokucacileyo ekucingeni.

Erickson nabanye (2011)

Umthambo wokomeleza izihlunu: ezinye izilingo ezenziwe kubantu abadala abakhulileyo zifumanisa ukuphucuka okuncinane kwizakhono ezithile zokucinga. Eminye imilinganiselo ibonisa utshintsho oluncinane; oku akuqinisekisi ukuba uya kuqaphela inzuzo.

Liu-Ambrose nabanye (2010)

Ulungelelwaniso: isilingo esincinane kubantu abadala abakhulileyo saphonononga ulungelelwaniso lomzimba neentshukumo ezintsonkothileyo, safumanisa utshintsho kweminye imisebenzi yokucinga. Ubungqina buyathembisa kodwa bulinganiselwe; abuthelekisi imidlalo.

Voelcker-Rehage nabanye (2011)

Obuninzi bobu bungqina buvela kuphando lwabantu abadala abakhulileyo. Iziphumo kuvavanyo oluthile azithethi ukuba umthambo wenza umntu akrelekrele ngakumbi. Khetha umthambo ngenxa yempilo jikelele nolonwabo; nayiphi na inzuzo ekucingeni inokuba yibhonasi.

Funda: Ngaba ukuphakamisa iintsimbi kuyayinceda ingqondo yakho? (IsiNgesi)