Umbhede wokuhamba uwumshini wokugijima ophathwayo oqinile futhi ungafakwa ngaphansi kwedeski. Ungasetshenziswa ekhaya noma ehhovisi futhi uza nedeski lokuphakama elilungisekayo noma elilungisekayo njengengxenye yesiteshi sokusebenza esisebenzayo. Ikuvumela ukuthi wenze umsebenzi othile womzimba ngenkathi wenza izinto ezivame ukudinga ukuhlala phansi. Cabanga ngawo njengethuba elihle kakhulu lokwenza imisebenzi eminingi - kungakhathaliseki ukuthi uhleli amahora amaningi emsebenzini noma ubukele i-TV ekhaya - bese uvivinya umzimba kancane.
Umata wokuhamba kanye ne-treadmill
Iindawo yokuhambaiilula futhi ilula kakhulu, futhi ingahamba lapho ama-treadmill endabuko angenakulokotha anyathele khona. Nakuba zombili izinhlobo zemishini yokuzivocavoca zikhuthaza ukunyakaza futhi zingakusiza "uthathe isinyathelo sakho," ama-MATS okuhamba awaklanyelwe ngempela i-cardio.
Ama-MAT amaningi okuhamba asebenza ngogesi futhi anezilungiselelo ezilungisekayo. Kodwa njengoba eklanyelwe ngqo ukuthi uwasebenzise lapho umi edeskini lakho, cishe ngeke ujuluke kakhulu. Ama-MAT okuhamba ngokuvamile awanazo izindawo zokubeka izingalo, okuyisici esivamile sokuphepha kuma-treadmill. Kodwa amanye ama-MAT okuhamba anezibambo ongazisusa noma uzisuse. Ubukhulu bawo obuncane kanye nokuhlelwa okulungisekayo kwenza i-walking mat ibe yisinqumo esihle sokusetshenziswa emsebenzini noma ekhaya.
Amanye ama-walking pad anokumelana noma isivinini esilungisekayo, kodwa ngokungafani nama-treadmill, awaklanyelwe ukugijima. Ngakolunye uhlangothi, ama-treadmill anezinhlaka ezinkulu nezisindayo nezisekelo, ama-handrails nezinye izici, ngakho-ke aklanyelwe ukuhlala endaweni yawo futhi ahlale eqinile ngisho noma uqala ukugijima ngokushesha.
Ama-treadmill e-elekthronikhi avame ukuba nesivinini esihlukile kanye nezilungiselelo ukuze ukwazi ukwandisa (noma ukunciphisa) ukuqina kokujima kwakho. Akumangazi ukuthi ngenxa yalezi zici ezengeziwe, ama-treadmill ngokuvamile abiza kakhulu kune-MATS yokuhamba.
Izinhlobo zoMATSHI wokuhamba
Njengoba ukuthandwa okwandayo kwe-walking MATS yokusetshenziswa ekhaya nasehhovisi, izinkampani zengeze izici ezahlukahlukene ukuze zihlangabezane nemigomo yakho yomsebenzi kanye nezidingo ezikhethekile.
Uhlobo lokugoqa. Uma unezinyawo ezimbalwa noma ufuna ukuphatha umata wokuhamba nawe lapho uhamba ukusuka ekhaya ukuya ehhovisi, i-golkeumbhede wokuhambakuyindlela ewusizo. Banephedi ehlanganisiwe ukuze kube lula ukuyigcina futhi bathandwa yilabo abafuna ukugcina imishini yabo yokuzivocavoca ekupheleni kosuku noma uma ingasetshenziswa. OMATSHI abahambahambayo abagoqekayo bangaba nesibambo esiqinile esingasuswa.
Ngaphansi kwedeski. Esinye isici esidumile yikhono lokufaka umata wokuhamba ngaphansi kwedeski elimile. Lezi zinhlobo zama-mats okuhamba azinaso isibambo noma i-bar yokubamba i-laptop noma ifoni ephathekayo.
Ukuthambekela okulungisekayo. Uma ufuna inselele eyengeziwe, amanye ama-MATS okuhamba anokuthambekela okulungisekayo okungasiza ekukhuliseni i-cardio yakho. Kukwenza uzizwe sengathi ukhuphuka intaba. (Ukuthambekela kuye kwabonakala futhi kwenza amaqakala namadolo aqine futhi aguquguquke kakhudlwana.) Ungalungisa ukuthambekela kube ngu-5% noma ngaphezulu. Lokhu kukuvumela ukuthi unyukele ekuzilolongeni okunzima kakhulu noma ushintshe ubukhali ngezikhathi ezithile. Amanye ama-MATS okuhamba okulungisekayo okuthambekile eza nezibambo ezizinzisayo ukuze kuthuthukiswe ukuphepha kanye nebhalansi.
Ochwepheshe batusa ukuthi uqale ubeke umata wokuhamba phansi, bese ukhulisa kancane kancane umthambeka ube ngu-2%-3% imizuzu emihlanu, ulungise ube yi-zero imizuzu emibili, bese ubuyisela umthambeka ube ngu-2%-3% imizuzu emithathu kuya kwemine. Ukwandisa lezi zikhawu ngokuhamba kwesikhathi kukuvumela ukuthi ujime amahora amaningi (nezinyathelo) emithambekeni.
Izinzuzo zokuhamba nge-MATS
Uma usebenza noma ungakwazi ukuphuma uyohamba, umata wokuhamba unikeza ukuzivocavoca umzimba. Ezinye izinzuzo zifaka:
Khulisa umsebenzi womzimba kanye nempilo. Uma ungomunye wezigidi zabantu abadala e-United States abachitha iningi losuku lwakho lokusebenza behleli phansi, ungase ube sengozini enkulu yezinkinga zenhliziyo, imithambo yegazi, kanye nokuphazamiseka kwe-metabolic. Izifundo zibonisa ukuthi umuntu omdala ojwayelekile uhlala amahora angaphezu kwe-10 ngosuku. Ngisho nokushintsha ingxenye yesikhathi sokuhlala uye emsebenzini olinganiselayo (njengokuhamba ngokushesha kumata wokuhamba) kungenza umehluko futhi kuzuzise impilo yenhliziyo. Uma lokho kunganele ukukukhipha esihlalweni sakho bese uhambahamba, ukuziphatha kokungahlali phansi kuye kwahlotshaniswa nengozi eyengeziwe yezinhlobo ezithile zomdlavuza.
Izinzuzo zangempela zomzimba ziyahlukahluka, kodwa olunye ucwaningo luthole ukuthi abantu abadala abasebenzisa amadeski okuhambahamba ekhaya babike ukuthi bazizwa bekhuthele kakhulu, benobuhlungu obuncane emzimbeni, futhi benempilo engcono iyonke.
Kuthuthukisa ukusebenza kobuchopho. Ukuxhumana kwengqondo nomzimba kungokoqobo. Ucwaningo olulodwa lubonise ukuthi ukuhamba edeskini labo kungabenza bazizwe bengcono ngokomzimba, ngokwengqondo nangokomzwelo. Babenemiphumela emibi embalwa, okuhlanganisa nokunganaki, ezinsukwini lapho babesebenzisa khonaumbhede wokuhambauma kuqhathaniswa nezinsuku lapho babesebenza edeskini. Olunye ucwaningo lubonise ukuthi amaphuzu okucabanga kwabantu athuthuka lapho bemi, behamba, futhi behamba uma kuqhathaniswa nokuhlala.
Nciphisa isikhathi sokuhlala phansi. Ingxenye yesine yabantu abadala baseMelika bahlala amahora angaphezu kwayisishiyagalombili ngosuku, kanti abane kwabayi-10 abawuvivinyi umzimba. Ukuziphatha kokungahlali phansi kuye kwahlotshaniswa nokukhuluphala, isifo senhliziyo, ukungakwazi ukugxilisa ingqondo kahle kanye nemizwa engemihle. Kodwa ucwaningo lomhlaba wonke olushicilelwe muva nje lubonisa ukuthi umsebenzi omncane ungasiza kakhulu ekuthuthukiseni impilo kanye nenhlalakahle. Ucwaningo lwango-2021 lubonise ukuthi izisebenzi zasehhovisi ezazisebenzisa ama-MATS okuhamba ngezinyawo zathatha isilinganiso sezinyathelo ezingu-4,500 ezengeziwe ngosuku.
Kunciphisa ukucindezeleka. Amazinga okucindezeleka avame ukuhlotshaniswa nokuzivocavoca. Ngakho-ke akumangazi ukuthi ukusebenzisa njalo i-WALK MATS kungasiza ekunciphiseni ukucindezeleka (kokubili ekhaya nasemsebenzini). Ukubuyekezwa kwezifundo ezingu-23 mayelana nobudlelwano phakathi kokusetshenziswa kwe-WALK MATS emsebenzini kanye nempilo yomzimba neyengqondo kuthole ubufakazi bokuthi amadeski okuma kanye nokusetshenziswa kwe-WALK MATS kwasiza abantu ukuba bakhuthale emsebenzini, banciphise ukucindezeleka futhi bathuthukise isimo sabo sengqondo.
Ukunaka okukhulu nokugxilisa ingqondo. Ungakwazi yini ukuhlafuna ushungamu (noma ukukhiqiza kakhulu) ngenkathi uhamba? Sekuyiminyaka abacwaningi bezama ukuthola ukuthi ukusebenzisa ushunga emsebenzini kungakuthuthukisa yini ukukhiqiza kwakho. Ijaji lisasebenza, kodwa ucwaningo lwamuva luthole ukuthi nakuba ukusebenzisa ushunga emsebenzini kubonakala kungathuthukisi ngqo ukukhiqiza kwakho ngenkathi uzivocavoca, kunobufakazi bokuthi kokubili ukugxila kanye nenkumbulo kuyathuthuka ngemva kokuqedela ukuhamba kwakho.
Ucwaningo lweMayo Clinic lwango-2024 lwabantu abangu-44 abasebenzisa i-walking MATS noma ezinye izindawo zokusebenza ezisebenzayo lubonise ukuthi zithuthukisa ukuqonda kwengqondo (ukucabanga nokwahlulela) ngaphandle kokunciphisa ukusebenza komsebenzi. Abacwaningi baphinde balinganisa ukunemba kanye nesivinini sokuthayipha futhi bathola ukuthi nakuba ukuthayipha kwehla kancane, ukunemba akuzange kuphazamiseke.
Indlela yokukhetha umata wokuhamba ofanele wena
OMATSHI abahamba ngezinyawo bafika ngobukhulu obuhlukahlukene futhi banemisebenzi eyahlukahlukene. Nazi ezinye izinto okufanele uzicabangele uma uthenga:
Usayizi. Bheka ngokucophelela incazelo yombhede wokuhamba bese uqinisekisa ukuthi ungena ngaphansi kwedeski lakho noma kunoma iyiphi enye indawo ofuna ukuyisebenzisa ekhaya lakho. Ungase uthande futhi ucabangele ukuthi usinda kangakanani nokuthi kuzoba lula kangakanani (noma kunzima) ukuwuhambisa.
Umthamo wokuthwala imithwalo. Kungumqondo omuhle futhi ukuhlola umkhawulo wesisindo se-walking mat kanye nosayizi we-walking mat ukuqinisekisa ukuthi ifanele uhlobo lomzimba wakho.Amaphedi okuhamba ngokuvamile ingathwala isisindo esingafika kumakhilogremu angu-220, kodwa amanye amamodeli angathwala isisindo esingaphezu kwamakhilogremu angu-300.
Umsindo. Uma uhlela ukusebenzisa umata wokuhamba endaweni lapho ozakwenu noma umndeni wakho bekhona, amazinga omsindo ayisici esibalulekile okufanele usicabangele. Ngokuvamile, ama-walking MATS agoqekayo angase akhiqize umsindo omningi kunalawo amile.
Isivinini. Ama-Walking pad nawo anikeza ububanzi besivinini esiphezulu, kuye ngohlobo lokuzivocavoca olufunayo. Isivinini esivamile siphakathi kwamamayela angu-2.5 no-8.6 ngehora.
Umsebenzi ohlakaniphile. Amanye ama-mats okuhamba angakwazi ukuxhumana nedivayisi yakho yeselula noma asekele i-Bluetooth. Amanye aze afike nezipikha, ukuze ulalele umculo wakho owuthandayo noma ama-podcast ngenkathi uhamba.
Isikhathi sokuthunyelwe: Disemba-03-2024