Indlela Imbandezelo Elukhuthaza Ngayo Ukukhula Kwasemva Kokwenzakala (OkuyiNto Elungileyo)

Umxholo

• Uphengululo lwe

Simele sijongane nayo: Iintlungu azinakuphepheka. Iikota ezintathu kuthi ziya kudibana nesiganeko esinye esibuhlungu ebomini bethu, ngophando lwakutsha nje olwenziwe yiHenry Ford Health System eDetroit, MI.

Siyazi, siyazi, into engasibulaliyo isenza somelele- kodwa ayisiyiyo nje le nto. Nokuba ukhathazekile emva kosuku lomlenze, ukhathazekile eofisini, okanye ukhathazekile emva kokwahlukana, kukho inzululwazi enzulu emva kokuba ukubandezeleka kusinceda njani.

Ngokutsho kweengcali, sihlala sineentlungu zomzimba (ukutshisa ii-quads ngexesha lokukhaba kwebhokisi ekhatywayo) kunye nentlungu yeemvakalelo (uqhekeko olunzima) njengokubandezeleka. Kodwa la maxesha omzabalazo okanye obunzima (zombini ngokwasemzimbeni nangokweemvakalelo) ayizizo zonke ezimbi. Ngapha koko, ixesha elininzi, kulungile, banokujika babe luhlobo oluhle kakhulu. "Naluphi na uhlobo lokubandezeleka lunokuba nemveliso kwaye ludluliselwe kumava akhulayo," utshilo u-Adolfo Profumo, unontlalontle weklinikhi onelayisensi kunye nonyango eNew York. Musa ukukholelwa kuthi? Le mizekelo ingqina ukuba iintlungu zikushiya womelele ekugqibeleni. (Aba bantu badumileyo babelana ngendlela iTraumas ezidlulileyo ezenze ukuba bomelele ngayo.)

Ngexesha leCardio yakho ...

Olunye uphononongo lubonakalisile ukuba ukubandezeleka ngenxa yokukhaba-iesile ukuzilolonga-njengokubaleka okude okanye ukubulala iiklasi zeCrossFit-ayisiyiyo nje into yokubona. Inokukunceda ukusebenza kwakho. Olunye uphando lupapashwe kwi Ubuchopho, iNdlela yokuZiphatha, kunye nokuKhuselwa komzimbabafumanise ukuba iimbaleki ezinyamezelayo ezisebenzise ibuprofen ukubanceda ukuba balawule iintlungu ngexesha lomdyarho bezingakhawulezi kwaye eneneni babenexesha elide lokufumana kwakhona kuneembaleki ezingakhange zithathe nto. Kutheni le nto ababulali beentlungu bezenzakalisa ngakumbi iimbaleki? Ngokwesiqhelo, xa sisenza umthambo, uxinzelelo lubangela ukuba imizimba yethu ivelise i-collagen engaphezulu, ethi ikhokelele kumathambo nakwizicubu zomelele. Xa uzama ukutsiba ukubandezeleka ngokuvela ibuprofen, umzimba wakho awunampendulo kwaye awakhi amandla ngendlela ekufanele ukuba ibe yiyo. (Yenye yeendlela ezi-5 ezimangalisayo zoxinzelelo oluchaphazela ukusebenza kwakho.)

Kwesinye isifundo, abaphandi beYunivesithi yaseWisconsin banike abakhweli beebhayisikile iyeza elithintele ngokupheleleyo iintlungu kumazantsi omzimba wabo kuvavanyo lokunyamezela, baphantse bakukhathaza ukubandezeleka kwabo emzimbeni. Kwakhona, bafumene abakhweli beebhayisikile baziva iintlungu ezincinci bengakhange benze bhetele. Kuya kuvela, iintlungu zomzimba zokuzilolonga ziyimfuneko kwimigudu yokugweba ngokufanelekileyo.

Ngokuphathelele Intlungu yoMphefumlo...

Izifundo zibonise ukuba iindlela ezifanayo ze-neural zenziwa zasebenza kwintlungu yeemvakalelo, njengokuqhekeka, njengokuqaqanjelwa ngumzimba, njengomlenze owaphukileyo. (Uhamba ngotshintsho olukhulu? Apha, i-8 ye-Lifes Biggest Shake-Ups, iSonjuliwe.)

UFranklin Porter, Ph.D., isazi ngengqondo kwisiXeko saseNew York uthi: “Ukubandezeleka ngokufuthi kunokushukumisela abantu esenzweni. "Ngamanye amaxesha kuya kufuneka ubethe phantsi ukuze unyuke unyuka."

Kolunye lwezifundo zokuqala malunga nokubandezeleka, izazinzulu zafumanisa ukuba uninzi lwabantu abasinda kwiziganeko ezimanyumnyezi (njengokufa, imfazwe, okanye iintlekele zendalo) banike ingxelo enkulu yamandla angaphakathi, ubudlelwane obunzulu, kunye nenkqubela phambili ekufezekiseni iinjongo kunokuba babenazo ngaphambili. ukubandezeleka. Le nto yokuziphendulela ngokweemvakalelo ekuphenduleni umzabalazo yile nto uProfumo abhekisa kuyo njengamava okuba ". Ifana kakhulu nendlela ekufuneka sizaphule izihlunu zethu ukuze sizakhe zomelele ngakumbi.

Uzifumana njani iziNzuzo

Masibe yinyani: Ukubandezeleka-nokuba kuya ngaphezulu kwelahleko okanye ukutyhala ngombilo onzima we-sesh-sucks. Sifuna ukuyigqiba ngokukhawuleza. Kodwa ukwenza imali ngenene kwezibonelelo zokwakha amandla, umbono awuyikugqitha inkqubo, ngokukaProfumo. Umonde ngundoqo.

Amaxesha amaninzi oko kuthetha ukuba kufuneka uzivumele ukuba uve intlungu: Veza kumhlobo wakho malunga nomphathi wakho okunyanzelisayo, khala emva kokwahlukana, khupha loo ntlungu yokudakumba kwindawo yokuzivocavoca. (Ngokubalulekileyo! Abaphandi kwiDyunivesithi yaseDrexel bafumanise ukuba abantu babenamandla ali-10 ekhulwini xa bekhupha isikhalo ngexesha lomsebenzi obonakalayo.)

Xa siqhubekeka nentlungu, sivuna umvuzo. "Uninzi lweenjongo kunye nezinto eziphunyeziweyo azikwazanga ukugqitywa ngaphandle kwamaxesha okubandezeleka," utshilo uEllen Schnier, unontlalontle kunye nonyango eConnecticut. "Ukubandezeleka kwakha isimilo ngokusinika umbono wokuba ukuba sinokufikelela kumaxesha okubandezeleka, sinokufeza nantoni na." (Ngaphezu koko, uya kuvuna ezi Ndlela zi-4 zokuZichaza zongeza iMpilo yakho.)

Kodwa lumkela ukuvumela ukuba ukubandezeleka kube buhlungu kunokuba kuqiniswe, kwaye, njengamaxesha onke, ungaze uzinyanzelise kwinqanaba lokonzakala ekusebenzeni kwakho. Ukubandezeleka kuba ngumjikelo ombi xa sikubona njengokubonisa ukuzithemba kwethu okanye ukuxabiseka kwethu, utshilo uSchnier. Konke kumalunga nengqondo. Ukuba sibona amaxesha anzima njengethuba lokuvela (ewe, ewe, ngamanye amaxesha kubandakanya usuku lokuphumla!), Banokuba sisixhobo esikhulu sokutshintsha okuhle. Xelela lonto Ngexesha elizayo amathole akho azive ngathi asemlilweni ngelixa ehamba phantsi kwizinyuko emva kosuku lomlenze.

Uphengululo lwe