Iindlela ezi-2 zokuKhulisa impilo yeNtliziyo engenanto yakwenza nokutya okanye ukwenza umthambo

Umxholo

• Uphengululo lwe

NgoFebruwari yiNyanga yeeNtliziyo zaseMelika-kodwa amathuba okuba, ugcina imikhwa ephilileyo yentliziyo (ukwenza i-cardio workouts, ukutya i-kale yakho) unyaka wonke.

Kodwa ngelixa ugcina ukutya okunempilo kunye nokuzilolonga (kwaye, ngokucacileyo, ukutya itshizi) ziindlela eziqinisekileyo zokugcina i-ticker yakho isempilweni, zimbini iindlela ezilula zokuyinika ukomeleza kwimizuzu embalwa: ukuma okuhle kunye nesimo sengqondo esingcono.

Ngoba? Ukuma kakubi kunciphisa amandla akho okuphefumla kwaye kuthintele ukujikeleza kwakho, utshilo u-Alice Ann Dailey, isazi somzimba kunye nombhali Ukomelezwa kwe-Dailey: Ii-6 Keys zokulinganisela i-Muscles Core yeMpilo ePhezulu. Ukuba nolungelelwaniso oluchanekileyo lomqolo kuvumela ukujikeleza kwakho kwaye intliziyo yakho impompe ngokufanelekileyo. (Zama lo mthambo ukomeleza indlela yakho yokuma ngcono.)

"Ukuma kwegxalaba okunempilo kulungelelanisa izihlunu ngaphambili nangasemva kwebhanti yamagxa," utsho. "Ithambo lesifuba liphakamisa kwaye iimbambo zivuleleka ngaphandle, zinika indawo engakumbi yemiphunga." Yenza oku, kwaye uya kuwukhulula kwangoko umzimba wakho, ucothe ukubetha kwentliziyo yakho, uxinzelelo lwegazi olusezantsi, kwaye wenze kube lula kuwe ukuba uphefumle. Kufana nomoya (ongokoqobo) womoya omtsha.

Ngaphezu koko, isimo esibi kunye nokulungelelaniswa komqolo okungahambi kakuhle kutsala intamo yakho, amagxa kunye nomva, okwenza ube sengozini yokulimala (kwaye ngokuqhelekileyo ungabi nempilo enkulu yomzimba), uthi uMichael Miller, MD, kwiYunivesithi yaseMaryland Medical Centre kunye nombhali Hyiya Intliziyo yakho, iimvakalelo ezintle zoThintelo lokuThintela nokuGuqula isifo seNtliziyo. Iziphumo: Akulula ukuba uzibandakanye kwi-aerobic kunye neminye imisebenzi enempilo yentliziyo.

"Oku kunokunceda ukucacisa ukwanda kabini kwengozi yesifo sentliziyo enxulunyaniswa nokuma okungalunganga," utshilo.

Ngaba uye wahlala nje umde xa ufunda? Kakhulu. Sele usendleleni eya kwimpilo yentliziyo ebhetele. Ngelixa iqhinga lesibini elilula lokuba nesimo sengqondo esifanelekileyo-linokwenziwa lodwa, ukuba ngcono komzimba kunokukukhokelela ngqo kolu nyuso lweemvakalelo.

UDailey uthi: “Ukuma kakuhle, ukuma okuthe tye kuyasichaphazela isimo sakho sengqondo esakhayo (PMA) esiya kukunika isimo sengqondo esilungeleleneyo nentliziyo eyonwabileyo. Uphononongo luye lwabonisa ukuba ukuma nkqo, ukuvula amehlo akho ngokubanzi, kunye nokubeka uncumo ebusweni bakho kunokuphucula isimo sakho sengqondo, utsho. (Ngcono noko, zama ukuzilolonga okonyusa umoya okwenzelwe ukunika i-endorphin ephezulu.)

Yonke le ntetho kunye nesimo sengqondo sinokuvakala ngakumbi njengokuphucula impilo yengqondo, kodwa, i-ICYMI, uxinzelelo lunegalelo elikhulu kwisifo senhliziyo. (Khawubuze nje lo mqeqeshi uselula, olungeleyo ukuba nesifo sentliziyo ngenxa yeso sizathu kanye.) Ngapha koko, uxinzelelo olungapheliyo kunye neemvakalelo ezingalunganga zenza malunga neepesenti ezingama-30 zokuhlaselwa sisifo sentliziyo, watsho uMiller. (Esi sesinye sezizathu sokuba ungatshatanga kunempilo yentliziyo yakho kunokunyamezela ubudlelwane obubi.)

"Iimvakalelo ezintle ezinjengokwanga kwansuku zonke, ukuphulaphula umculo ovuyisayo, kunye nokuhleka de ube ungakhali nje kuphela ukucima uxinzelelo kodwa uphucula uxinzelelo lwegazi kunye nempilo yonke ye-vascular," kusho uMiller. Ke, ewe, unesinye isizathu sokudanisa kuQueen Bey kwaye wonwabe ISixeko esibanzi umlutha kwi-reg.

Iindaba ezimbi: Ngenye imini ye-ballerina-indlela echanekileyo kunye noxinzelelo-okhululekileyo onwabileyo akayi kugcina intliziyo yakho yomelele ubomi. Iziphumo zihlala kuphela ukuya kwiiyure ezingama-24, utshilo uMiller. Iindaba ezilungileyo: Ezi zilula (kwaye zonwaba) ngokwaneleyo ukuba uzikhohlise ukuze uzenze yonke imihla.

Uphengululo lwe