Uninzi lwabantu luyazi ukuba kufuneka balolonge, kodwa kutheni kubalulekile ukomelela kwentliziyo?
Yintoni impilo yomzimba?
Phambi kokuba uphendule umbuzo, 'kutheni kubalulekile ukomelela kwentliziyo?', Kufuneka uqonde intsingiselo yokomelela kwentliziyo. Ukomelela kwentliziyo kudla ngokubizwa Ukuzivocavoca umzimba . Zimbini izinto ezahlula imithambo yentliziyo kwezinye iintlobo zomthambo.
- Ukomelela kwentliziyo kukonyusa ukubanakho kwentliziyo kunye nemiphunga yokuhambisa igazi eline-oksijini kwimisipha esebenzayo.
- Ukomelela kwentliziyo kukhulisa amandla emisipha yokusebenzisa leoksijini ukubonelela ngamandla aneleyo okuhamba.
- Abantu Bazolula
- Imodeli yoQeqesho
- Ukuzivocavoca kweyona Mpembelelo iphantsi
Yeyiphi imisebenzi eyonyusa izinga lokuqina kwentliziyo?
Ukuzivocavoca kwe-Aerobic kunokunyusa impilo yomzimba. Amagama Ukuzivocavoca umzimba Chaza naluphi na uhlobo lwesingqisho, umsebenzi oqhubekayo obandakanya ukusetyenziswa ngaxeshanye kwamaqela amakhulu emisipha. Imisebenzi ye-Aerobic icela umngeni entliziyweni nasemiphungeni, ngaloo ndlela ibangela ukuba basebenze nzima kunokuphumla. Xa usenza imisebenzi yokomelela komzimba, ukubetha kwentliziyo yakho kufuneka kube kuluhlu lwentliziyo ekujolise kuyo, edla ngokubalwa ngokususa iminyaka yakho kwinani elingu-220 emva koko kubalwe iipesenti ezingama-60 ukuya kuma-85 zelo nani. Imizekelo yokuzivocavoca i-aerobic ibandakanya:
- Ukubaleka okanye ukubaleka
- Ukuhamba ngokukhawuleza
- Ukuhamba ngebhayisikile
- Ukuqubha
- Umdaniso weAerobic
- Ukuskiya kwilizwe elinqamlezileyo
- Ukubetha iqhwa
Kutheni le nto ukubaluleka kwempilo yentliziyo kubalulekile?
Ukubaluleka okuphambili kwempilo yentliziyo kuya kubonakala xa ujonga inkcazo. Naluphi na uhlobo lomsebenzi oza kubonelela ngeoksijini kwimisipha iya kwandisa amanqanaba amandla kunye nokwenza umzimba wakho usebenze ngakumbi kwaye usebenze ngokufanelekileyo. Esi sesinye sezibonelelo ezininzi zokomelela komzimba.
Ukuqina kwentliziyo kunye nokuPhila ixesha elide
Abaphandi ababandakanyekayo Isifundo seHarvard Health Alumni , eyayipapashwe kuhlelo lukaJanuwari luka-1995 lweJenali ye Umbutho Wezonyango waseMelika Ufumanise unxibelelwano olwahlukileyo phakathi kwempilo yomzimba kunye nokuphila ixesha elide. Izifundo zazingamadoda, iAlumni University yaseHarvard, ababengenangxaki nayiphi na intliziyo okanye isifo se-pulmonary. Abathathi-nxaxheba abafundayo barekhoda imisebenzi yabo yomzimba kwiphepha lemibuzo. Olu yayisisifundo sobude obude, oko kuthetha ukuba idatha yayiqokelelwa kuyo yonke iminyaka. Abaphandi bafumanise ukuba izifundo ezinelona nqanaba liphezulu lomsebenzi we-aerobic zinelona zinga liphezulu lokuphila ixesha elide.
Ukuqina kwentliziyo kunye nokuziqinisa
Izifundo ezenziwa kwiziko le-Biopsychosocial Study of AIDS kwiDyunivesithi yaseMiami zifumanise ukuba umthambo we-aerobic 'unefuthe elikhulu' ekulawuleni iimpawu zezigulana zikaGawulayo. Olunye uphononongo, olwenziwe kwiLebhu yoPhando lwaMzimba kwiYunivesithi yaseIllinois lufumanise ukuba imithambo ye-aerobic inefuthe elihle kumzimba wokuzikhusela komzimba abadala .
Ukuzivocavoca umzimba ngeAerobic kunye nokuThoba umzimba
Ngaphandle kwamabango amaninzi obuxoki malunga nokuncitshiswa kwendawo, ekuphela kwendlela yokufumana isisu esincinci kunye namathanga amancinci kukunciphisa ukutya kwamafutha okutya kunye nokutshisa amanqatha amaninzi ngokwenza umthambo we-aerobic. Gcina ukhumbula ukuba kuthatha ukuncitshiswa kweekhalori ezingama-3500 ukuze kuphulukane neponti enye yamafutha omzimba. Oku kunokucacisa ukuba kutheni ikholeji yaseMelika yoNyango lwezeMidlalo kutshanje ihlaziye izikhokelo zomsebenzi we-aerobic. Ngoku bacebisa ukuba imizuzu engama-30 ukuya kweyure yomsebenzi wentliziyo yenziwa kwiintsuku ezininzi zeveki. Ngethamsanqa, umzimba wakho uyaqhubeka nokutshisa iikhalori ngesantya esikhawulezileyo ukuya kuthi ga kwiiyure ezimbini emva komsebenzi we-aerobic.
Ezinye izibonelelo zoKulolongwa kweNhliziyo
Ngokubanzi, abantu abanenqanaba eliphezulu lomzimba wentliziyo banexinzelelo lwegazi, amanqanaba asezantsi e-LDL okanye i-cholesterol 'embi' kunye namanqanaba aphezulu e-HDL okanye i-cholesterol 'elungileyo'. Banamandla kunye namandla, kwaye ii-endorphins, ezifihliweyo ngexesha lokuzilolonga nge-aerobic ziyayiphucula imeko yabo. Kwiimeko ezininzi, abantu abahlala bethatha inxaxheba kwiinkqubo zokomelela komzimba banesiphene sokuphumla esisezantsi, esenza ukuba bazive bezolile xa bephumla.
