Ngaba Okulindelekileyo Kubomi Bakho Kunokumiselwa yiTreadmill?

Umxholo

• Uphengululo lwe

Kwixesha elizayo elikufutshane, kunokubakho ukongezwa okuqhelekileyo kwiofisi kagqirha wakho: iitreadmill. Oku kunokuba ziindaba ezilungileyo okanye iindaba ezimbi, kuxhomekeke kwindlela othanda ngayo-okanye uyayithiya ngayo i-dreadmill. (Sivotela uthando, ngokusekwe kwezi zizathu zi-5.)

Iqela leYunivesithi yaseJohn Hopkins le-cardiologists lifumene indlela yokuqikelela ngokuchanekileyo umngcipheko wokufa ngaphezulu kweminyaka eli-10 ngokusekwe kwindlela onokwazi ngayo ukubaleka kwi-treadmill, usebenzisa into abayibiza ngokuba yi-FIT Treadmill Score, umlinganiso yempilo yentliziyo. (I-PS: i-treadmill nayo inokulwa ne-Alzheimer's.)

Nantsi indlela esebenza ngayo: Uqala ukuhamba kwi-treadmill kwi-1.7 mph, kwi-10% yehla. Rhoqo ngemizuzu emithathu, wongeza isantya kwaye uthambe. (Bona amanani achanekileyo.) Ngelixa uhamba kwaye ubaleka, ugqirha wakho ugcina iithebhu kwireyithi yenhliziyo yakho kunye nokuba ungakanani amandla owasebenzisayo (alinganiswa zii-MET, okanye izinto ezilinganayo zomsebenzi; i-MET enye ilingana nenani lamandla Ndilindele ukuhlala nje, ii-METs zihamba kancinci, njalo njalo). Xa uziva ngathi ukwimida yakho ngokupheleleyo, uyayeka.

Xa ugqibile, i-M.D yakho iya kubala ukuba yeyiphi ipesenti yomlinganiselo wakho wentliziyo oqikelelweyo (MPHR) owufikeleleyo. (Bala iMPHR yakho.) Isekelwe kwiminyaka yobudala; ukuba uneminyaka engama-30, ingu-190.

Emva koko, uya kusebenzisa le fomula ilula ukubala i-FIT Treadmill Score yakho: [ipesenti ye-MPHR] + [12 x METs] – [4 x iminyaka yakho] + [43 ukuba ungumfazi]. Uzimisele ukufumana amanqaku angaphezulu kwe-100, oko kuthetha ukuba unethuba le-98 lokusinda kule minyaka ilishumi izayo. Ukuba uphakathi kwe-0 ne-100, unamathuba angama-97 ekhulwini; phakathi -100 no -1, ngama-89 eepesenti; kwaye ngaphantsi kwe-100, yi-62 ekhulwini.

Ngelixa uninzi lweetreadmill eziqhelekileyo zibala ukubetha kwentliziyo kunye neeMET, loo manyathelo ahlala echanekileyo, ke le yinto ekufanele ukuba uyayenza ngesikhokelo sikagqirha wakho. (Bona: Ngaba iTrack Tracker yakho iyaxoka?) Okwangoku, kulula kakhulu kunovavanyo loxinzelelo oluqhelekileyo, elithathela ingqalelo izinto ezinje ngokufundwa kwe-electrocardiogram, kwaye ngenxa yoko lixesha elininzi. (Nokuba yeyiphi na indlela, kuya kufuneka uzame ezinye zezinto esizithandayo esizenzayo.)

Uphengululo lwe