Konke malunga naloo ndawo: Izibonelelo zokubaleka

Umxholo

• Inokukususa kuloo ndawo ityebileyo yokuzilolonga
• Inokukunceda ulahle ubunzima
• Ingomeleza amajoni akho omzimba
• Inefuthe elihle ekuchaseni i-insulin
• Inokukunceda ukukhusela kwimiphumo emibi yoxinzelelo
• Inokukunceda ujamelane nokudakumba
• Igcina umqolo wakho uguquguquka njengoko uneminyaka yobudala
• Okokugqibela kodwa ngokuqinisekileyo kungaphelelanga apho: Kunokubusindisa ubomi bakho
• Elona xesha lilungileyo lokubaleka?
• Umgca wezantsi

Kwenye indawo phakathi kwe-quad-burn, sweat-lathered sprint kunye nokuzonwabisa ngokuzonwabisa, kukho indawo emnandi eyaziwa njengejog.

Ukubaleka kuhlala kuchazwa njengokubaleka ngesantya esingaphantsi kwe-6 yeekhilomitha ngeyure (mph), kwaye inezibonelelo ezithile kubantu abafuna ukuphucula impilo yabo ngaphandle kokuyigqitha.

Yintoni enkulu malunga nokuzivocavoca umzimba okuphakathi? Njengokubaleka, kuyayiphucula impilo yentliziyo yakho kwaye kukonyusa imeko yakho. Nalu uluhlu lwezinye izibonelelo zokubaleka:

Inokukususa kuloo ndawo ityebileyo yokuzilolonga

Umbutho weAmerican Heart Association ubiza ukuhamba kweyona ndlela ithandwa kakhulu kuluntu. Abantu bahamba nezinja zabo, bathabathe uhambo olwandle, benyuka izinyuko zomsebenzi-siyakuthanda ukuhamba.

Kodwa uza kuthini ukuba ukuhamba akukufumani ukubetha kwentliziyo yakho phezulu ngokwaneleyo ngokwaneleyo? Ungathini xa usiya kwipleyiti? Ukubaleka yindlela elungileyo yokunyusa ukuzilolonga kwakho ngokuthe ngcembe, ukuze ube nokunciphisa umngcipheko wokulimala okunokukubeka ecaleni iiveki.

Ngaphambi kokuba uqale ubaleka, thetha nogqirha wakho ukuze uqiniseke ukuba yeyona ndlela ilungileyo yokwenza umthambo kuwe.

Inokukunceda ulahle ubunzima

Ukuhamba, ukuhamba ngamandla, ukubaleka, kunye nokubaleka- zonke ziphucula impilo yentliziyo kunye nokunceda ukuthintela ukutyeba kakhulu. Kodwa ufumanise ukuba ukuba ufuna ukukhulisa ukwehla kobunzima bakho, uya kuba nempumelelo ngakumbi ukuba ukhetha isantya sakho.

Isifundo asihluli phakathi kokubaleka kunye nokubaleka. Endaweni yoko, ijolise ekunyukeni kokulahleka kobunzima okwenzeka xa abathathi-nxaxheba babaleka endaweni yokuhamba.

Ingomeleza amajoni akho omzimba

Kwinxalenye engcono yenkulungwane, oosonzululwazi bomthambo bacinga ukuba umthambo onamandla unokukushiya ubuthathaka kwaye usengozini yosulelo kunye nezifo. Ukujongwa ngokusondeleyo kokubonisa okuchaseneyo kuyinyani.

Ukuzivocavoca okuphakathi, njengokubaleka, kuyomeleza impendulo yomzimba wakho ekuguleni. Oko kuyinyani kuzo zombini izifo zexesha elifutshane, ezinje ngezifo eziphezulu zokuphefumla, kunye nezifo zexesha elide, ezinjengesifo seswekile.

Inefuthe elihle ekuchaseni i-insulin

Ngokuka, ngaphezulu kwezigidi ezingama-84 zaseMelika banesifo seswekile, imeko enokubuyiselwa umva.

Ukuxhathisa kwe-insulin yenye yeempawu ze-prediabetes. Iiseli zomzimba wakho ngokulula aziphenduli kwi-insulin, ihomoni egcina amanqanaba eswekile egazini ejonge.

Iindaba ezimnandi: Olu phando lufumanise ukuba ukubaleka rhoqo okanye ukubaleka kakhulu kunciphisa ukunganyangeki kwe-insulin kubathathi-nxaxheba. Abaphandi baqaphele ukuba ukwehla kwamafutha omzimba kunye nokudumba kunokubangela ukuphucuka kokumelana ne-insulin.

Inokukunceda ukukhusela kwimiphumo emibi yoxinzelelo

Nokuba ungumntu obalekayo, umntu othanda i-Hatha yoga, okanye irhamncwa lebhola ekhatywayo, uya kuhlangabezana noxinzelelo. Ukubaleka kunokukhusela ingqondo kwiziphumo eziyingozi zoxinzelelo.

Izifundo zafumanisa ukuba umthambo we-aerobic, njengokubaleka, kunokuba nakho ukuphucula ukusebenza kolawulo kunye nokukhusela ingqondo ekunciphiseni okunxulumene nokwaluphala noxinzelelo.

A ovela kwiYunivesithi yaseBrigham Young wafumanisa ukuba phakathi kweempuku ezivezwa ziimeko zoxinzelelo, abo bahlala bevunyelwa ukubaleka ivili baqhuba ngcono, bezenza ezona mpazamo zimbalwa kulandela umgaqo kwaye babonisa amandla aphezulu okukhumbula kunye nokuhamba ngobuchule.

Inokukunceda ujamelane nokudakumba

Ukuzivocavoca kudala kwaziwa ukunceda abantu ukulawula iimpawu zoxinzelelo, kodwa isayensi entsha inokunceda ukucacisa ukuba kanjani.

Amanqanaba aphakamileyo e-cortisol adityaniswa neziqendu zokudakumba. ICortisol yincindi yamadlala okhutshwa ngumzimba ukuphendula kuxinzelelo.

Isifundo se-2018 sivavanye amanqanaba e-cortisol kubantu abafuna unyango loxinzelelo. Emva kweeveki ezili-12 zokuzilolonga ngokungaguquguqukiyo, abo babezilolonga rhoqo kwisifundo sonke babenamanqanaba ancitshisiweyo e-cortisol kuyo yonke imini yabo.

Oogqirha kwikliniki yaseMayo bacebisa abantu abaneempawu zoxinzelelo okanye zokudakumba ukuba bathathe imithambo abayithandayo. Ukubaleka ngumzekelo nje omnye.

Ukufumana okuninzi kwinkqubo yakho yokubaleka:

• Sebenzisa i-booty. Iingcali zokubaleka zithi uyakuba yimbaleki esebenza kakuhle ukuba usebenzisa ubuqaqawuli bakho ukukuqhubela phambili.
• Fumana uhlalutyo lokuhamba. Ingcali yonyango ejongene noqeqesho kwezemidlalo inokukunceda ubaleke ngokukhuselekileyo nangokufanelekileyo.
• Ukuphucula umzimba wonke. Yongeza amandla, undoqo, kunye noqeqesho lokulinganisela ukuthintela isithukuthezi kunye nokuzuza umzimba wakho wonke.

Igcina umqolo wakho uguquguquka njengoko uneminyaka yobudala

Phakathi kwe-vertebrae yethambo emqolo wakho, iidiski ezincinci, eziguqukayo zisebenza njengeephedi zokukhusela. Iidiski ziyinyani zizaliswe lulwelo. Banokuncipha kwaye banxibe njengoko usiba mdala, ngakumbi ukuba uhlala ubomi obuhleliyo.

Ukuhlala ixesha elide kungongeza uxinzelelo kwezi diski ngokuhamba kwexesha.

Iindaba ezimnandi zezokuba ukubaleka okanye ukubaleka kugcina ubungakanani kunye nokuguquguquka kwezi diski.

Omnye wabantu abangama-79 wafumanisa ukuba abagijimi abaqhelekileyo ababebaleka ngesantya seemitha ezi-2 ngomzuzwana (m / s) babengcono kwi-disc hydration kunye namanqanaba aphezulu e-glycosaminoglycan (uhlobo lwesithambisi) kwiidiski zabo.

Eyona nto iphilileyo kwaye ifumana amanzi ngakumbi kuloo diski, kokukhona uya kuziva ubhetyebhetye njengoko uhamba ngosuku lwakho.

Okokugqibela kodwa ngokuqinisekileyo kungaphelelanga apho: Kunokubusindisa ubomi bakho

Ukuhlala phantsi, nokuba udlala imidlalo yevidiyo okanye usebenza kwidesika yakho, kunokunyusa umngcipheko wokufa ngaphambi kwexesha. Yintoni engaziwayo kangako kukuba ukubaleka ngesantya esicothayo amaxesha ambalwa ngeveki kunokukugcina uphila ixesha elide.

Kwisifundo sentliziyo seCopenhagen City, abaphandi balandela iqela lababaleki ukusukela ngo-2001 ukuya kowama-2013. iveki.

Olu phononongo lufumene ukugxekwa, ngokuyinxenye kuba "ukukhanya" bekungachazwanga, kwaye into ethathwa ngokuba "kukukhanya" kwimbaleki kunokuba ngumceli mngeni komnye umntu. Iziphumo ziphikisana nolunye uphando olucebisa ukuba ukuzilolonga ngamandla kunokuba ngcono kuwe.

Nangona kunjalo, uphononongo luqinisekisa into esele siyazi malunga nokungena kwitayile yokunyathela okanye ukubetha umzila: Awudingi ukuba ubaleke njengoCaster Semenya okanye ubaleke iimarathons ezinje ngoYuki Kawauchi ukuze ufumane amava okuzivocavoca umzimba.

Umbutho weAmerican Heart Association ucebisa ukuba ukhathalele iinyawo zakho ngaphambi, ngexesha nasemva kokubaleka. Nxiba izihlangu ezenzelwe ukubaleka, thetha noprosesa malunga nokufakwa okanye ii-orthotic, kwaye ujonge nayiphi na i-blisters okanye ukudumba emva kokuba ubaleka.

Elona xesha lilungileyo lokubaleka?

Ewe, elona xesha lilungileyo lokubaleka lelona likusebenzelayo! Kubantu abaninzi, oko kuthetha ukubaleka ekuseni ngaphambi kokuba usuku lwabo olumnandi lutye lonke ixesha lokuzonwabisa.

Izifundo ezithelekisa iziphumo zokuzilolonga ngamaxesha ahlukeneyo emini zifumene iziphumo ezixubeneyo.

Uphengululo luka-2013 lwezifundo lufumanise ukuba, kwamanye amadoda, unyamezelo lomthambo we-aerobic lwandisiwe ukuba lwenziwe kusasa.

Uphononongo lwakutsha nje lufumanise ukuba ukwenza umthambo kusasa kungalungisa isingqisho sakho se-circadian, kwenze kube lula ukulala ngokuhlwa kwaye kube lula ukuvuka kwangoko ekuseni.

Uphengululo luka-2005 loncwadi olubandakanya isingqisho se-circadian kunye nokuzilolonga kwagqitywa kwelokuba elona xesha lilungileyo lokwenza umthambo kunokuxhomekeka kwimithambo.

Ngelixa imisebenzi ebandakanya izakhono ezilungileyo, isicwangciso-qhinga, kunye nesidingo sokukhumbula ingcebiso yokuqeqesha- njengemidlalo yeqela- ibingcono xa isenziwa kusasa, imisebenzi yonyamezelo- njengokubaleka kunye nokubaleka- inokuba nemveliso ngakumbi ukuba yenziwe emva kwemini okanye ngorhatya. xa ubushushu bakho obuphambili buphezulu.

Nangona kunjalo, abaphandi bayalumkisa ukuba izigqibo zabo zinokubangaphezulu.

Ukuba ukwehla kobunzima yinjongo yakho, kufunyenwe ukuba abathathi-nxaxheba abazilolonga kusasa baphulukene "nobunzima obungaphezulu" kunabo bazilolonga ngokuhlwa. Ekugqibeleni, elona xesha lilungileyo lokubaleka lixhomekeke kwiinjongo zakho nakwindlela ophila ngayo.

Ukuphepha ukwenzakala:

• Fumana izixhobo ezifanelekileyo. Ukuthintela ukuba ungabikho ecaleni ngenxa yokwenzakala, sebenza neprojekhthi ukufumana uhlobo olufanelekileyo kwaye ulungele isihlangu esisebenzayo.
• Musa ukugqithisa. Kungabonakala ngathi ukugoba ngaphezulu kulingana nempembelelo encinci, kodwa ukuba uyimbaleki entsha, umva inokuba yinyani. ndidibanise izihlangu ze-cushy, "maximalist" kumathuba amakhulu okufumana ukwenzakala.
• Ziqhelanise nokuma kakuhle. Ukubaleka ngentloko yakho phantsi okanye amagxa akho athambileyo kubeka uxinzelelo ngakumbi kuwo wonke umzimba wakho. Amehlo phezulu, amagxa ngasemva nangaphantsi, isifuba siphakamisiwe, undoqo uzibandakanya - yindlela othintela ngayo ukwenzakala emqolo nasemadolweni.
• Thetha nogqirha wakho kuqala. Ukuba utyebe kakhulu okanye sele kulithuba usenza umthambo, thetha nogqirha wakho ngaphambi kokuba uqale ubaleka.

Umgca wezantsi

Ukugijima yindlela yokuzivocavoca i-aerobic apho ugcina isantya sokusebenza phantsi kwe-6 mph. Ukubaleka rhoqo kunokukunceda ukunciphisa umzimba, ngakumbi ukuba uguqula indlela otya ngayo.

Ukubaleka kunokukunceda uphucule impilo yentliziyo kunye nenkqubo yomzimba yokuzikhusela, ukunciphisa ukunganyangeki kwe-insulin, ukumelana noxinzelelo kunye noxinzelelo, kunye nokugcina ubhetyebhetye njengoko uneminyaka yobudala.