Ukusebenza okuphezulu oku-2 okuCothisa ukuguga kwinqanaba leSelula

Umxholo

• Iinkcukacha zophononongo
• Qala inkqubo yakho ye-telomere-friendly nanini na

Kwaye, ungawuguqula njani nawuphi na umthambo ube ngumsebenzi weHIIT.

Uphando olutsha lufumanise ukuba ngaphezulu kwazo zonke ezinye izibonelelo zezempilo osele uzazi malunga nokuzilolonga, inokukunceda ekugugeni, nayo.

Kodwa ayizizo zonke izivivinyo ezenziwa zilingana-ubuncinci ngokophando olutsha kwi-European Heart Journal.

Ngokwesi sifundo, kuya kufuneka wongeze ukunyamezela kunye noqeqesho oluphezulu lwexesha eliphakathi (HIIT) kwindlela yakho yesiqhelo. Le mithambo igcina ukubetha kwentliziyo yakho kwaye inokugcina iiseli zakho zincinci ixesha elide. Abaphandi bazimisele ngokulinganisa izakhiwo ekupheleni kwee-chromosomes, ezibizwa ngokuba yi-telomeres.

Enkosi kuphando oludala, siyazi ukuba ii-telomeres zethu ziqala ukuncipha njengoko sikhula. Kwakhona, abantu abadala abane-telomeres ezinde abafumani ukuguga kwemithambo ngokukhawuleza njengabantu abanemifutshane. Oku kuthetha ukuba imithambo yabo ngokubanzi ikwimo engcono kwaye abasemngciphekweni omncinci weemeko ezinjengesifo sentliziyo kunye nokubetha.

Iinkcukacha zophononongo

• Olu phononongo lulandele abantu abali-124 abazilolongeyo kangangemizuzu engama-45, kathathu ngeveki, iiveki ezingama-26.
• Abathathi-nxaxheba bahlulwe baba ngamaqela amane: iqela le-aerobic (ukuqhubeka kokuqhuba), iqela le-HIIT (inkqubo yexesha le-4 × 4), iqela elichasayo (ukuzilolonga okusekwe kumatshini), kunye neqela lolawulo (akukho mthambo kwaphela).
• Ekupheleni kweeveki ezingama-26, abo kulawulo kunye namaqela oxhathiso babengenalo utshintsho kubude beetelomere. Nangona kunjalo, abo bakwiqela le-aerobic kunye ne-HIIT babone ukonyuka "okuphindwe kabini" kubude.

Abaphandi bafumanise ukuba abantu abakwiqela le-aerobic kunye ne-HIIT banamava omsebenzi we-telomerase. Le yinkqubo ebangele ukuba ii-chromosomes zazo zibe nde.

Kufanelekile ukuba uqaphele izinto ezininzi malunga nesi sifundo:

• Khange ilinganise izibonelelo zokuphefumla, yiyo loo nto ikuvumela ukuba ungafumani moya xa unyuka iseti yezinyuko.
• Ubude beTelomere ayisiyiyo kuphela into ebangela ukwaluphala.

Kananjalo ayizukuchaneka into yokuba yi-aerobic okanye i-HIIT yokuzivocavoca yodwa ebangela olu tshintsho kwizinto ezindala zokuguga. Le mithambo inceda ukudlala indima ekuvuseleleni i-nitrous oxide, enceda ukugcina i-mitochondria yakho isempilweni kwaye igcina iindlela zokulwa okanye zokubaleka emzimbeni wakho.

Ngelixa isifundo singakhange sifumane izibonelelo ezichasene nokwaluphala kuqeqesho lokumelana, oko akuthethi ukuba akukho sibonelelo sokuphakamisa ubunzima. Njengoko ukhula, umzimba wakho uya kuncipha ubunzima bomzimba. Oku kunokunyusa umngcipheko wakho:

• ukuwa
• ukwaphuka
• umsebenzi ongalunganga
• osteoporosis
• ukufa

Ukuba ikhona into, phatha olu phononongo njengesikhumbuzo sokugcina indlela elungeleleneyo yokwenza umthambo. Zama ukudibanisa i-aerobic kunye nokuxhathisa: Baleka ngoLwesibini kwaye uphakamise iintsimbi ngoLwesine.

Qala inkqubo yakho ye-telomere-friendly nanini na

Ukuba awuzange ube yindawo yokuzivocavoca i-aficionado, ukusebenzisa i-aerobic kunye ne-HIIT yindlela elungileyo yokuqala. Emva kwayo yonke loo nto, uphononongo lubone ukukhula kubude beetelomere zabathathi-nxaxheba abakwiminyaka ephakathi nangaphandle kwemeko yokomelela komzimba. Ingcebiso: Phantse nakuphi na ukuzilolonga kunokuba yinto yokusebenza kwe-HIIT ngokudala amathuba okuqina.

I-HIIT ibandakanya amaxesha amafutshane omthambo onzulu olandelwa kukuphinda ubuye okanye ixesha elilula. Ukusebenza kwemizuzu esixhenxe ye-HIIT kuqhelekile, nangona kufanelekile ukwenza umthambo ngokweemfuno zomzimba wakho kunye namandla akho.

Njengoko ufumana ukonwaba ngakumbi ngokusebenza, jolisa ekwakheni izihlunu zakho ngobunzima okanye ngoqeqesho lokuxhathisa.

Emily Gadd ngumbhali kunye nomhleli ohlala eSan Francisco. Uchitha ixesha lakhe lokuphumla emamele umculo, ebukela iimuvi, echitha ubomi bakhe kwi-intanethi, esiya nakwiikonsathi.