Ulwa njani umkhuhlane ngokwenza umthambo

Umxholo

• Ukuzilolonga kuyichaphazela njani iFlu Shot
• Ukuya KwiiNtsholongwane lonke ixesha lonyaka
• Isicwangciso sakho sokulwa umkhuhlane
• Uphengululo lwe

Ngobhubhane wesifo somkhuhlane kulo nyaka (kwaye unyaka nonyaka, ngokunyaniseka), usenokuba usebenzisa isicoci sesandla njengokuphambana kwaye usebenzisa iitawuli zamaphepha ukuvula iingcango zangasese zikawonke-wonke. Izicwangciso ze-Smart-ngoku zongeza ixesha elifanelekileyo lokuzilolonga kuluhlu lwakho lweendlela zokuhlala usempilweni.

Kuya kuvela, zimbini iindlela ezinomdla zokuzilolonga ezinokukunceda ekukhuseleni umkhuhlane.

Ukuzilolonga kuyichaphazela njani iFlu Shot

Kuphononongo lwakutsha nje, abaphandi beYunivesithi yase-Iowa State banike iqela labantu abadala ulutsha lokugonya umkhuhlane emva koko baba nesiqingatha sabo bahlala kangangemizuzu engama-90 ngelixa esinye isiqingatha sihamba malunga nemizuzu engama-90 yokubaleka okanye imizuzu engama-90 yokukhwela ibhayisekile emva kokudutyulwa. Emva kweyure enesiqingatha, izazinzulu zithathe iisampulu zegazi kuye wonke umntu kwaye zafumanisa ukuba ii-exercisers ziphantse zaphindeka kabini kwiintsholongwane zomkhuhlane njengalezo beziphumle, kwaye banamanqanaba aphezulu eeseli ezigcina usulelo lusemngciphekweni.

UMarian Kohut, Ph.D., unjingalwazi we-kinesiology kwi-Iowa State owayejongene nesifundo, uxelele INew York Times ukuba umthambo unokukhawulezisa ukujikeleza kwegazi kwaye umpompe isitofu sokugonya kude nesiza sokutofa siye kwamanye amalungu omzimba. Kananjalo inokuphakamisa amajoni omzimba xa iyonke, ethi yona incede, ukubaxa into yokugonya. (Iqela labagwebi liphumile malunga nokuba oko kuya kusebenza na kwisitofu sokutshiza somkhuhlane ngeempumlo.)

Emva kokwenza izifundo ezifanayo ngeempuku, uKohut wafumanisa ukuba imizuzu engama-90 ibonakala ilolona mlinganiselo ufanelekileyo wokuzilolonga. Ukusebenza ixesha elide kukhokelela kwizibulala-ntsholongwane ezimbalwa kwiimpuku, mhlawumbi ngenxa yokuncipha kwempendulo yomzimba. (Sele uva ibug ezayo? Fumanisa ukuba yintoni kanye kanye ekufuneka uyenze ukuyeka ukuziva ngathi uyaphambana.)

Kodwa ukuba ukhetha uqeqesho lwamandla kwi-cardio, kungcono ukubetha isinyithi ngaphambili ukudubula kwakho, ngokutsho kwesifundo saseU.K. Abaphandi apho bafumanise ukuba ukuphakamisa iintsimbi imizuzu engama-20-kwaye ngokukodwa ukwenza ii-biceps curls kunye nengalo esecaleni iphakamisa nge-85 pesenti yobunzima onokuthi ubonyuse-iiyure ezintandathu phambi kokuba ufumane isitofu sokugonya umkhuhlane nako konyusa amanqanaba e-antibody.

Ukuya KwiiNtsholongwane lonke ixesha lonyaka

Ukuba inkuthazo yakho yokuba sempilweni ithathe ixesha elininzi kunye nemozulu epholileyo ngaphandle, nasi esinye isizathu sokuqhubeka nomsebenzi onzima: Ukuzilolonga kangangeeyure ezimbini ezinesiqingatha ngeveki-malunga nemizuzu engama-20 ngosuku-kungawanciphisa amathuba akho okufumana imithambo-luvo. ukubamba umkhuhlane ngepesenti ye-10, ngokophando luka-2014 oluvela eLondon School of Hygiene and Tropical Medicine.

Kodwa ukubaleka nje kwibhloko okanye ukuplaga kude kwi-treadmill akuyi kuyinqumla. Ngapha koko, ukuba uzimisele ngokuhlala usempilweni, kuya kufuneka uzicel 'umngeni ngexesha lokuzilolonga kwakho, xela abaphandi. Ngelixa umthambo onamandla-ekufuneka ukushiye uphefumla nzima kwaye uzive udiniwe-ubonelele ngesibonelelo sempilo kolu phando, umthambo olinganiselweyo awuzange. (Funda ukuba uqeqesha njani usebenzisa imimandla yokubetha kwentliziyo yakho ukuze ufumane uncedo olungakumbi ngokwahlula phakathi kwezi zimbini.)

Ngoba? Ababhali bophando bathi kufuneka uphando olongezelelekileyo ukuze kuqinisekiswe iziphumo, kodwa olunye uphando lubonakalisile ukuba ukusebenza kubonakala kuphucula ukhuseleko. (Bona: Ungakuphepha Njani Ukugula Ngexesha leCold kunye neFlu Season.) Kungenzeka ukuba imisebenzi yomzimba inceda ukukhupha iintsholongwane kwimiphunga, okanye ukunyuka kwamaqondo obushushu emzimbeni kunokunceda ukubulala iintsholongwane ezosulelayo. Kwakhona, unxibelelwano phakathi koqeqesho lwexesha eliphakamileyo (HIIT) kunye nokukhuselwa kwizifo kuye kwaphawulwa ngaphambili. Uyazinononga Nzima (Ayisekho) ibonakala inefuthe elahlukileyo emzimbeni.Kwaye abanye abaphandi bakholelwa ukuba kukho umqobo othile ekufuneka uwenzile ukuze ubone utshintsho, olunokuchaza ukuba kutheni ukubila ngamandla kunokusebenza kukugcina ungenasifo ngelixa ugcina isitshixo esiphantsi singenzi nto ingako. (Oko kwatshoyo, nakuphi na ukuzilolonga kubhetele kunokungasebenzi.)

Qaphela nje: Ukuba usebenza kakhulu ngaphakathi (molo, imozulu ebandayo!), unokufuna ukuthatha amanyathelo okhuseleko angaphezulu. Iigyms zidume kakubi ngeentsholongwane enkosi kwiindawo ezikufutshane kunye nabemi ababilayo, ke ukuba usebenza i-butt yakho ngaphakathi, awukho cacileyo! Ngapha koko, iipesenti ezingama-63 zezixhobo zokuzivocavoca zingcoliswe ngumkhombe, nto leyo ebangela ingqele eqhelekileyo, zafumana isifundo Iklinikhi yoNyango lwezeMpilo kwezonyango. Ukongeza: Iintsimbi zasimahla zineebhaktheriya ezininzi kunesihlalo sendlu yangasese. (Eek.) Intshukumo yakho: Bonisa uzilungiselele. Yiza netawuli yakho, thintela ukubamba ubuso bakho phakathi kweeseti, kunqande ezi ndawo zokuzilolonga, kwaye uhlambe izandla zakho kakuhle emva kweseshini yokubila ukuthintela ukugula.

Isicwangciso sakho sokulwa umkhuhlane

Isikhumbuzo: Ukuba awukayifumani imbumbulu yakho, yenze. Ukugonywa komkhuhlane sisincomo sokuqala sokuthintela umkhuhlane, ngokukaPhilip Hagen, MD, ugqirha wamayeza othintelo kunye nomhleli wezonyango Incwadi yeMayo Clinic yamaNyango aseKhaya. (Kwaye, hayi, akukabi kudala kakhulu ukuba udubule umkhuhlane.) Kodwa ekubeni kuphela i-60 ukuya kwi-80 yepesenti esebenzayo, cwangcisa i-workout yamandla phambi okanye i-cardio workout emva kokuba ubethe iofisi kagqirha okanye wenze umsebenzi weengalo ngaphambili, kwaye inokuqinisa ukhuseleko lwakho. Oko, kwaye qhubeka uzilolonga (njengoko sele kufanele ukuba ube njalo) rhoqo. Ukuba akukho enye into, uya kutshisa iikhalori kwaye wakhe izihlunu!

Uphengululo lwe