Le Metric yeFitness iSiqikelelo esiPhambili soBomi obude emva kwe60, iingcali zithi
Ukuqonda ukuba zeziphi iimetrics zokomelela zibaluleke kakhulu kunokuba ngumngeni. Kubantu abangaphezulu kweminyaka engama-60, umlinganiselo omnye ugqama njengobungqina obunamandla bokuphila ixesha elide. Uphononongo lwakutsha nje olulandele ngaphezulu kwabathathi-nxaxheba abangama-5,000 lufumanise ukuba lo mlinganiselo uthile wehlisa kakhulu umngcipheko wokufa. Le metric yokufaneleka ingundoqo inika ingqiqo ecacileyo kwimpilo yexesha elide.
Iingcali ziya zigxininisa ngakumbi kwiimpawu zempilo ezisebenzayo. Ezi metrics zibonelela ngendlela ethe ngqo yokuvavanya amandla. Kubantu abadala, ukugcina impilo yeyona nto iphambili. Lo mlinganiselo wokomelela ulula kwaye unolwazi olunzulu.
Yintoni le Metric yokuQinisekisa okuBalulekileyo?
I-metric ebalulekileyo sisantya sokuhamba, okanye isantya sokuhamba. Kungaphezulu kokukhawuleza kwakho ukuhamba. Isebenza njenge-biomarker ebanzi yempilo iyonke.
Uphando lubonisa ukuba isantya sokuhamba sidibanisa iinkqubo ezininzi zomzimba. Ibonisa amandla emisipha, ibhalansi, kunye nokuqina kwentliziyo. Isantya esicothayo sihlala sibonakalisa imiba yezempilo esisiseko. Isantya esikhawulezayo sicebisa imeko yomzimba engcono.
Kutheni isantya se-Gait sibalulekile kubomi obude emva kwe60
Isantya se-Gait sisibikezelo esithembekileyo sobomi. Izifundo zihlala zinxibelelanisa isantya sokuhamba ngokukhawuleza kunye nexesha elide lokuphila. Olu nxibelelwano lunamandla ngakumbi kubantu abadala abangaphezu kweminyaka engama-60.
Isizathu sinamacala amaninzi. Ukuhamba kufuna ulungelelwaniso phakathi kwamalungu ahlukeneyo omzimba. Ikwafuna amandla kunye nokusebenza kakuhle kwentliziyo. Ukwehla kwesantya kungabonakalisa ukwehla kwezi ndawo.
Impilo ye-Musculoskeletal: Imilenze eyomeleleyo kunye nezihlunu eziphambili zixhasa isantya esikhawulezayo. Ukufaneleka kweCardiorespiratory: Intliziyo yakho kunye nemiphunga kufuneka isebenze ngokufanelekileyo ukugcina isantya. Umsebenzi weNeurological: Ulungelelwaniso kunye nokulungelelaniswa kubalulekile ukuhamba ngokuzinzileyo. Ubunzima bubonke: Isantya se-Gait sibonisa amandla omsebenzi odibeneyo womzimba wakho.
Oku kuyenza ibe sisixhobo esinamandla sovavanyo lwezempilo. Ihlala ibizwa ngokuba "luphawu lwesithandathu olubalulekileyo" kubantu abadala.
Iziphumo eziphambili ezivela kuPhononongo lwaBathathi-nxaxheba abangama-5,000
Uphononongo olubalulekileyo lubandakanya iqela elikhulu, elahlukileyo labathathi-nxaxheba. Abaphandi balandelela impilo yabo iminyaka emininzi. Eyona njongo iphambili yayikukuchonga iingqikelelo zokufa.
Isantya sokuhamba savela njengento ebalaseleyo. Abathathi-nxaxheba abanesantya esikhawulezayo sokuhamba babe namazinga okusweleka asezantsi ngokuphawulekayo. Oku bekuyinyani nasemva kokulungelelanisa ezinye izinto eziguquguqukayo ezifana nobudala kunye neemeko ezingapheliyo.
Ngokukodwa, nganye imitha ye-0.1 ngesesibini ukunyuka kwesantya sokuhamba kwayanyaniswa nokunciphisa i-12% kwingozi yokufa. Oku kuqaqambisa amandla ayo okuxela kwangaphambili abalulekileyo. Luvavanyo olulula oluneziphumo ezinzulu.
Indlela yokulinganisa kunye nokuphucula isantya sakho sokuhamba
Ukulinganisa isantya sokuhamba kwakho kuthe ngqo. Ungayenza ekhaya okanye nomboneleli wezempilo. Indlela eqhelekileyo lixesha lokuhamba okufutshane, njengeemitha ezi-4.
Nantsi indlela elula yokuyilinganisa:
Phawula umgama weemitha ezi-4 (malunga neemitha ezili-13) kwipaseji ecacileyo. Hamba lo mgama ngesantya sakho esiqhelekileyo, esikhululekile. Zibeke ixesha ngesitophuwotshi. Yahlula umgama ngexesha ukufumana isantya sakho ngeemitha ngomzuzwana.
Isantya semitha eyi-1.0 ngesekhondi okanye ngaphezulu sithathwa njengelungileyo kubantu abadala. Ukuba isantya sakho siyacotha, isenokuba luphawu lokuthatha inyathelo.
Iingcebiso ezisebenzayo zokwandisa isantya sakho sokuhamba
Ukuphucula isantya sokuhamba kwakho kuyafezekiswa ngomzamo ongaguqukiyo. Gxininisa kwimithambo eyakha amandla, ibhalansi kunye nonyamezelo. Soloko udibana nogqirha wakho phambi kokuba uqalise irejimeni entsha yokomelela.
Uqeqesho lwamandla: Faka i-squats, imiphunga, kunye nokuphakamisa ithole ukwakha imisipha yomlenze. I-Balance Exercises: Ziqhelanise nokuma ngonyawo olunye okanye isithende-to-toe ukuhamba. Umsebenzi weAerobic: Ukuhamba ngokukhawuleza, ukuqubha, okanye ukukhwela ibhayisekile kuphucula impilo yentliziyo. Ukuguquguquka komsebenzi: Yolula rhoqo ukugcina ukuhamba ngokubambisana kunye nokunciphisa ukuqina.
Kanye njengokuba abaphuhlisi besenza ngcono ukusebenza kwiiprojekthi, njengoyilo lweMasonry olukhankanywe kweli nqaku, ukwenza ngcono ukusebenza komzimba wakho kufuna iindlela ezifanelekileyo.
Impembelelo eBanzi yokuPhila ekwaluphaleni
Ukomelela kuchaphazela ngaphezu kobomi obude. Iphakamisa umgangatho wobomi ngokukhuthaza ukuzimela kunye nempilo yengqondo. Ukuhlala usebenza kunceda ukukhusela izifo ezingapheliyo kunye nokuphucula ukuhamba.
Amanye amacandelo oyilo nawo ayaxhamla kwisiseko seziseko eziqinileyo. Umzekelo, ulwakhiwo lwehlabathi oluneenkcukacha olubonwe kulo mdlalo upeyintwe ngesandla ophuhliswe nge-Unreal Injini 5 ixhomekeke kwimigaqo engundoqo, efana nempilo ixhomekeke kwiimethrikhi zokomelela.
Nditshoitekhnoloji yamkela iimethrikhi ezisisiseko zokuphucula. Uphuhliso lwe-AI, olufana ne-Apple's AI chatbot entsha, isebenzisa izalathisi eziphambili zokusebenza ukuguquka, ngokufanayo nendlela esisebenzisa ngayo isantya sokuhamba ukulinganisa impilo.
Ukwenza impilo ibe yeyona nto iphambili
Impilo yakho yeyona asethi yakho yexabiso. Amanyathelo asebenzayo anokuchaphazela kakhulu iminyaka yakho yamva. Ukuhlolwa rhoqo kunye novavanyo lwempilo kubalulekile.
Imikhwa elula yemihla ngemihla inegalelo kwimpilo yexesha elide. Beka kuqala umthambo, ukutya okunesondlo, nokuphumla ngokwaneleyo. Ezi zinto zisebenza kunye ukuxhasa isantya sokuhamba okunempilo kunye namandla onke.
Isiphelo: Thatha inyathelo elilandelayo ngeMpilo yakho
Isantya sokuhamba sisalathiso esilula kodwa esinamandla sobomi obude kwabo bangaphezulu kweminyaka engama-60. Ngokulinganisa kunye nokuphucula isantya sakho sokuhamba, unokuthatha amanyathelo okuqhubela phambili kubomi obude, obunempilo. Qala namhlanje ngokuvavanya isantya sakho sangoku kunye nokubandakanya amandla kunye nokuzilolonga kunye nokulinganisela kwindlela yakho yesiqhelo.
Ukufumana ulwazi olongezelelekileyo malunga nohambo lwakho lwempilo kunye nokuba sempilweni, jonga izixhobo ezifumanekayo kwaSeemless. Vumela ukuba ibonakale ikukhokele kwikamva eliqaqambileyo nelisebenzayo.
