Nika intliziyo yakho ukuzilolonga

Ukusebenza ngokwasemzimbeni yenye yezona zinto zibalaseleyo onokuzenzela intliziyo yakho. Ukuzilolonga rhoqo kunceda ukunciphisa umngcipheko wesifo sentliziyo kwaye kongeza iminyaka ebomini bakho.

Awudingi ukuchitha iiyure ejimini yonke imihla ukuze ubone izibonelelo. Ukuhambisa umzimba wakho imizuzu engama-30 ngosuku kwanele ukuphucula impilo yentliziyo yakho.

Ukuba unesifo seswekile okanye isifo sentliziyo, thetha nomboneleli wakho wezempilo ngaphambi kokuba uqalise inkqubo yomthambo.

Ukuzilolonga kunceda intliziyo yakho ngeendlela ezininzi.

• Ukutshisa iikhalori. Oku kunokukunceda ukuba ulahlekelwe ziikhilogram ezingaphezulu (okanye iikhilogram) okanye uhlale kubunzima obusempilweni. Ukutyeba kakhulu yeyona nto iphambili kwisifo sentliziyo.
• Yehlisa uxinzelelo lwegazi. Ukwenza uhlobo oluthile lokuzilolonga ngokulinganayo, kangangemizuzu engama-30 ukuya kwengama-60 kwiintsuku ezininzi zeveki, kunokunceda ukunciphisa uxinzelelo lwegazi. Uxinzelelo lwegazi oluphezulu yenye into ebangela umngcipheko wesifo sentliziyo.
• Yehlisa uxinzelelo. Ukuzilolonga rhoqo kukungqinisisa uxinzelelo. Iingcali aziqinisekanga ukuba uxinzelelo ludlala indima ngqo kwisifo sentliziyo. Kodwa inokuba negalelo kwezinye izinto ezinobungozi.
• Yehlisa cholesterol. Ukuzilolonga kungathoba i-LDL yakho ("embi" kwinqanaba le-cholesterol). Inqanaba le-LDL ephezulu ngumngcipheko omkhulu wesifo sentliziyo.

Xa wenziwe ngokufanelekileyo, naluphi na uhlobo lomthambo lunokulunga emzimbeni wakho. Kodwa umthambo we-aerobic lolona hlobo lubalaseleyo lwentliziyo yakho. Ukuzivocavoca umzimba yi-Aerobic nguwo nawuphi na umsebenzi osebenzisa izihlunu ezikhulu emzimbeni wakho kwaye intliziyo yakho ibetha ngokukhawuleza.

Ukunceda intliziyo yakho, iingcali zicebisa ukufumana ubuncinci imizuzu engama-30 yokuzivocavoca umzimba ngokulinganayo kwiintsuku ezininzi. Oku malunga neeyure ezi-2,5 ngeveki. Unako ukwahlulahlulahlula kube ziiseshoni ezili-10 okanye ezili-15 zemizuzu yonke imihla. Ukuzivocavoca okuphakathi kwe-aerobic kubandakanya:

• Ukudanisa
• Ukunyuka intaba kumhlaba othe tyaba
• Ukuhamba ngebhayisikile ngaphantsi kwe-10 mph
• Ukuhamba ngokuphakathi (malunga ne-3.5 mph)
• Igalufa (ayisebenzisi inqwelo)
• Ukuskiya ekwehleni
• Ithenisi (iphindwe kabini)
• Isoftball
• Ukuqubha
• Igadi
• Umsebenzi weyadi ekhanyayo

Ngezinye izibonelelo zentliziyo, cinga ukongeza umsebenzi onamandla kwiveki yakho. Ukuba yonke imithambo uyisebenzisa ngamandla, jongana ukufumana imizuzu engama-75 ubuncinci evekini. Ukuzivocavoca ngamandla kwe-aerobic kubandakanya:

• Ukuhamba ngokukhawuleza (malunga ne-4.5 mph)
• Ukuhamba ngebhayisikile ngaphezulu kwe-10 mph
• Ukunyuka intaba
• Ukuskiya kwilizwe elinqamlezileyo
• Ukunyuka kwezinyuko
• Ibhola ekhatywayo
• Ukubaleka
• Intambo yokutsiba
• I-Tennis (ibodwa)
• Ibhola yeBhola
• Umsebenzi onzima weyadi

Unokwazi ukuba ukuzilolonga kwakho kumodareyitha okanye kunamandla ngokunika ingqalelo indlela umzimba wakho oziva ngayo ngelixa uzilolonga.

Ukulinganiswa kweBorg yoBuchule boMlinganiso oBonwayo kubalwa ukusuka kwi-6 kuye kwi-20. Ngexesha lokuzilolonga, khetha inani elichaza kakuhle ukuba usebenza nzima kangakanani.

• 6 = Akukho mfuneko
• 7 = Kukhanya kakhulu
• 8
• 9 = Kukhanya kakhulu, njengokuhamba kancinci okanye ukwenza imisebenzi elula
• 10
• 11 = UkuKhanya
• 12
• 13 = Ngandlel ithile inzima, ifuna umgudu kodwa ayenzi ukuba uphume umphefumlo
• 14
• 15 = Kunzima
• 16
• 17 = Kunzima kakhulu, kuya kufuneka uzityhale
• 18
• 19 = Kunzima kakhulu, elona nqanaba liphezulu lomthambo onokuligcina
• 20 = Umzamo omkhulu

Inqanaba eliphakathi lokuzilolonga lihlala lisusela kwi-12 kuye kwi-14. Ukuzilolonga ngamandla kuhlala kune-15 okanye ngaphezulu. Ungahlengahlengisa inqanaba lokuzilolonga kwakho ngokucotha okanye ukukhawulezisa.

Ukubona iziphumo ezichanekileyo zokuzilolonga kwintliziyo yakho, landela ukubetha kwentliziyo yakho ekujolise kuyo, emalunga neepesenti ezingama-50 ukuya kuma-85% yenqanaba eliphezulu lentliziyo yakho, ngokusekwe kubudala bakho. Olu luhlu lunika intliziyo yakho esona sibonelelo.

Ukufumana isantya sentliziyo yakho:

• Thatha ikhefu elifutshane ekwenzeni umthambo ukuze uthathe ukubetha kwentliziyo yakho. Ukulinganisa ukubetha kwentliziyo yakho esihlahleni, beka isalathiso sakho kunye neminwe esembindini ngaphakathi kwesihlahla sakho esichaseneyo, ngezantsi kwesithupha. Ukulinganisa ukubetha kwakho entanyeni, beka isalathiso sakho kunye neminwe ephakathi ecaleni kweapile ka-Adam.
• Bala inani leebethi ozivayo kwimizuzwana eli-10.
• Phindaphinda eli nani ngo-6 ukuze unike ii-beats ngomzuzu.

Fumana iminyaka yakho kunye neethagethi zentliziyo yakho:

• Iminyaka engama-20 ubudala-100 ukuya kwi-170 beats ngomzuzu
• Iminyaka engama-30 ubudala-95-162 beats ngomzuzu
• Iminyaka engama-35 ubudala-i-93 ukuya kwi-157 beats ngomzuzu
• Iminyaka engama-40 ubudala-i-90 ukuya kwi-153 ibetha ngomzuzu
• Iminyaka engama-45 ubudala-i-88 ukuya kwi-149 beats ngomzuzu
• Iminyaka engama-50 ubudala-i-85 ukuya kwi-145 beats ngomzuzu
• Iminyaka engama-55 ubudala - i-83 ukuya kwi-140 beats ngomzuzu
• Iminyaka engama-60 ubudala-i-80 ukuya kwi-136 ibetha ngomzuzu
• Iminyaka engama-65 - 78 ukuya kwi-132 ukubetha ngomzuzu
• Iminyaka engama-70 ubudala-i-75 ukuya kwi-128 beats ngomzuzu

Ukufumana isilinganiselo senhliziyo yakho esilinganiselweyo, thabatha iminyaka yakho ukusuka kuma-220.

Ukuzilolonga ngamandla, ekujolise kuko kwentliziyo yakho kufanele ukuba ibe ngama-50% ukuya kuma-70% kwinqanaba eliphezulu lentliziyo yakho.

Ukuzilolonga ngamandla, ekujolise kuko kwentliziyo yakho kufuneka kube ngama-70% ukuya kuma-85% ezinga lokubetha kwentliziyo yakho.

Xa uqala ukuzilolonga, jolisa kwinani elisezantsi kwinqanaba lakho leminyaka. Njengoko usiya usiba namandla, ungasebenza kancinci uye kwinani eliphezulu.

Ukuba izinga lokubetha kwentliziyo yakho liphantsi kunenqanaba lokubetha kwentliziyo yakho, usenokungazilolongi ngokwaneleyo ukuze uzuze intliziyo yakho. Ukuba izinga lokubetha kwentliziyo yakho liphezulu kunethagethi yakho, usenokuzilolonga kakhulu.

Amanye amayeza oxinzelelo lwegazi anokuhlisa ukubetha kwentliziyo yakho. Ukuba uthatha amayeza kuxinzelelo lwegazi, buza ugqirha wakho ukuba loluphi uluhlu olusempilweni kuwe.

Ukuba bekukudala ukuba ubusebenza, kuya kufuneka ujonge umboneleli wakho ngaphambi kokuqala nawuphi na umsebenzi omtsha. Ukuqinisekisa ukuba usempilweni ngokwaneleyo ukuba ungazilolonga, jonga kumboneleli wakho ukuba:

• Igazi elonyukayo
• Seswekile
• Imeko yentliziyo
• Enye ingxaki yezempilo

Ukuzivocavoca - ukuzilolonga kwentliziyo; Uthintelo lwe-CAD-ukuzilolonga; Uthintelo lwezifo zentliziyo-ukuzilolonga

Iwebhusayithi yeAmerican Heart Association. Iithagethi zentliziyo ekujoliswe kuyo. healthforgood.heart.org/move-more/articles/target-heart-rate. Ukuhlaziywa ngoJanuwari 4, 2015. Kufumaneka ngo-Ephreli 8, 2020.

UArnett DK, uBlumenthal RS, uAlbert MA, et al. Isikhokelo se-2019 ACC / AHA kwisithintelo esiphambili sesifo sentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zeKlinikhi yokuziQhelanisa. Ukujikeleza. Ngo-2019; 140 (11): e596-e646. IINKCUKACHA: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

IBorg GA. Isiseko sePsychophysical sokuzincama okubonakalayo. Ukuzivocavoca kweMed Sci. Ngo-1982; 14 (5): 377-381. IINKCUKACHA: 7154893 pubmed.ncbi.nlm.nih.gov/7154893/.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

I-Thompson PD, iBaggish AL. Ukuzivocavoca kunye ne-cardiology yezemidlalo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 53.

• Izibonelelo zokuzilolonga
• Ukuzivocavoca kunye nokuqina komzimba
• Indlela yokwehlisa iCholesterol
• Indlela yokuthintela isifo sentliziyo