Iingenelo zentambo yokutsiba
1. Ingongoma yokuqala zizibonelelo zentliziyo, ukutsiba intambo kunokwenza igazi lifumane ioksijini engaphezulu, kwaye kwangaxeshanye kunokugcina inkqubo yentliziyo iqinile kwaye isempilweni.
2. Ingongoma yesibini kukuba malunga nokunciphisa umzimba, ukutsiba intambo kunexesha elifutshane lokwenza izinto, kukutya iikhalori eziphezulu, kwaye kukuzilolonga nge-aerobic, ngoko ke kunokutshisa amafutha kakuhle, kutye amafutha, komeleze izihlunu, kwaye kufezekise injongo yokunciphisa umzimba. Ingakumbi ekususeni amafutha agqithisileyo ezinqeni, esinqeni, nasemathangeni, kuluncedo kakhulu.
3. Ingongoma yesithathu kukuba ukutsiba intambo kunokuphucula ukujikeleza kwegazi kwengqondo, kuphucule amandla okucinga kunye nobuchule bokucinga, kwaye kuneenzuzo ezinkulu zokuphucula amandla eeseli zengqondo. Intambo yokutsiba kufuneka ilandelwe yonke imihla, ukuze iingenelo ezinxulumene nayo zihlanganiswe, kwaye kufuneka sinikele ingqalelo kwindawo yokutsiba intambo, kwaye sizame ukukhetha ezinye iindawo ezinomoya omncinci.
4,Ingathintela ne-osteoporosis, kuba ukutsiba intambo kunokukhuthaza imetabolism yeeseli zamathambo, ngaloo ndlela kuthintele ukuthamba kwamathambo nokuphucula amandla amathambo.
Iimpawu zokutsiba intambo
1. Ukutsiba intambo kunokutshisa iikhalori kakuhle kwaye yindlela esebenzayo yokunciphisa umzimba kunye nokunciphisa amafutha.

2. Ukutsiba ngentambo kunokuphucula impilo yomzimba kwaye kukhuthaze ukujikeleza kwegazi ngaxeshanye. Ukutsiba ngentambo kuluncedo ekuqiniseni inkqubo yokuphefumla yomzimba kunye nokuqinisa inkqubo yokujikeleza kwegazi, nto leyo enokunyusa amandla emiphunga kwaye iphucule ukusebenza kwegazi entliziyweni.

3. Ukutsiba intambo kunokuphucula umsebenzi wokulungelelanisa isandla neliso kwaye kusebenzise ulungelelwaniso kunye novakalelo lomzimba.

4. Ukutsiba ngentambo kunokunyusa imetabolism yengqondo yomzimba kwaye komeleze ukusebenza kwemithambo yegazi, ngoko ke kunefuthe elihle lokuthintela izifo.

5. Ukutsiba ngentambo ngumthambo oqhelekileyo, onokuba nefuthe elithile lokushukuma kunye nenjongo yokuzilolonga kwimilenze ephezulu, kwimilenze esezantsi, esinqeni nakwizinqe.