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Umxholo

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Ah, uyolo lwexesha leholide: imozulu ebandayo, imililo efudumeleyo, imithendeleko yosapho kunye nemisitho emnandi. Kodwa, ngayo yonke imincili kuza imiceli mngeni okhethekileyo- ezinqeni zethu. "Ixesha leeholide lixesha elixakeke kakhulu, kwaye ukuzilolonga kuhlala kuncitshiswa okanye kugxothwe ngokupheleleyo," utshilo uJennifer Schumm, umqeqeshi oqinisekisiweyo kunye nendlela yokuphila kunye nomcebisi wolawulo lobunzima ovela eDenver. "Kodwa ke, xa kusetyenziswa iikhalori ezongezelelekileyo, eli ayiloxesha lokunciphisa ukuzilolonga. Ukuba ikhona into, umthambo kufuneka ukwandiswe kwaye ubeke phambili." Kodwa ungalindelwa njani ukuba ucudise ukuzilolonga ngaphezulu kwayo yonke enye into? Qiniseka, inokwenziwa. Nantsi indlela yokugcina ubume bakho ngeeholide -- nokuba imeko ithini -- ukuze ube nokubetha phantsi (kunokuba ubhuqe) yiza ngoJan. 1.

Ingxaki: Imozulu embi

Izisombululo: Laya phezulu. Imozulu yobusika inokuthintela nokuba ngowona umthambo uzinikeleyo. Kodwa ukunxiba ngobukrelekrele kwenza ukuba ukusebenza kukhuseleke kwaye kube lula ngakumbi. "Ngokugqoka ngokuchanekileyo, unokwenza i-micro-indalo yentuthuzelo kunye nokukhusela emzimbeni wakho," kusho uDavid Musnick, M.D., umhleli kunye nombhali-mbhali we-Conditioning for Outdoor Fitness (I-Mountaineers, i-1999). Imfihlelo kukunxiba iileya ezininzi ukulawula ubushushu kunye nokufuma, uzixobule njengoko ufudumala. Umaleko okufutshane nomzimba wakho kufuneka ube mncinci kwaye wenziwe kwizinto "ezikhohlakeleyo", ezinje ngeCoolMax, ezitsala ubumanzi esikhumbeni sakho ukuze bube ngumphunga kumphezulu. Uluhlu lwangaphandle kufuneka lukhusele emoyeni, emvuleni okanye kwikhephu.

: Lungisa ubude kunye nendawo. Ukubaleka ngentsasa epholileyo yasebusika kunokuba yi-cathartic, kodwa ukusebenza kumaqondo obushushu aphantsi ixesha elide kunokubangela iingxaki ezahlukeneyo, ngakumbi ukuba unokujikeleza okungahambi kakuhle okanye i-asthma ebangela umthambo, utshilo uMusnick. Landela lo mthetho: Xa kubanda okanye kumanzi ngaphandle, gcina ukusebenza phantsi kwemizuzu engama-40; xa kubanda kwaye kumanzi, shenxisa ukusebenza kwakho ngaphakathi.

Ingxaki: Ishedyuli epakishiweyo

Izisombululo: Yiba nenxaxheba. Ukuze uphumelele idabi le-bulge ngexesha leeholide, kufuneka ube neqhinga. Nantsi elula: Ngenyanga yonke kaDisemba, ngenisa imithambo yokusebenza evekini kumququzeleli wakho- nganye imizuzu engama-30 ukuya kwengama-45 ubude bexesha- kwaye ubamakishe njengabaqeshwa "abaphambili kakhulu". Cwangcisa ezi kwangoko ngemini kangangoko kunokwenzeka; uninzi lwabantu alunamathuba okuba luyeke umthambo wakusasa.

- Yigcine ilula. Eyona miqobo ikhona phakathi kwakho kunye nokuzilolonga kwakho, mancinci amathuba okuba uyenze, ngakumbi ngeli xesha lonyaka. Qalisa uhlengahlengiso ngoku oluya kwenza ukuba umthambo ube lula ukukwenza kamva, njengokutshintsha ukuzilolonga uye ekhayeni lakho, ukutyala imali kwividiyo entsha okanye ukukhetha imisebenzi yolondolozo esezantsi njengokubaleka, ukuhamba okanye ukunyuka intaba.

- Yenza ngaphezulu ngexesha elincinci. "Uqeqesho lwexeshana lusebenza kakhulu, kuba lutshisa iikhalori ezininzi ngexesha elincinci," utshilo uMina-based Minami Lessig, "Health Watch" onegalelo kwi-CBS 'The Early Show. Ngokutshintshana ngokugqabhuka kwe-cardio ephezulu kunye ne-low-intensity, umfazi we-145-pounds unokutshisa i-200-250 calories kwimizuzu engama-20 nje. Lumka nje ngoqeqesho lwexeshana: Yenza olu hlobo lokuzilolonga ngaphandle kwezihlandlo ezithathu ngeveki, kwaye qiniseka ukuba ubeka iliso kwizinga lentliziyo yakho (jonga ngezantsi) ukuze ungaziqeqeshi ngokugqithisileyo kwaye uzidinise.

Ingxaki: Ukuhamba

Izisombululo: Fumana ukupakisha. Ukuba uphuma edolophini ngeeholide, ucwangciso oluncinci langaphambi kohambo lungahamba indlela ende ekuthinteleni iipawundi ezingaphezulu. "Pakisha iimpahla zokuzilolonga kunye nezixhobo ezinje ngeebhendi zokuxhathisa kunye nevidiyo yokuzilolonga," ucebisa uSchumm. Ukuba uye waya kumzamo wokutsala, amathuba angcono uza kuwasebenzisa.

- Cwangcisa ibha kancinci kancinci. Ukuzama ukulandela irejimeni yokuziqhelanisa nokuzilolonga xa useluhambeni akunakuba sengqiqweni. Ke, zama ukwenza kangangoko unako. "Akunyanzelekanga ukuba wenze umsebenzi wakho ogcweleyo ngelixa usendleleni," utshilo uPrinceton, uN.J.-Ed Hewitt, ubonisa umhleli kunye nombhali wesikhokelo sohambo lwe-intanethi "Umhambi oZimeleyo" (independenttraveler.com). Nokuba iseshoni ethambileyo yemizuzu engama-20 iya kukunceda ugcine inqanaba lakho lokuqina, kwaye ungabuyela kwishedyuli engqongqo ngakumbi xa ubuyela ekhaya, wongeza uHewitt.

Ingxaki: Ukudinwa

Izisombululo: Yenza intshukumo. Amathuba okuba uyaziva udinwe kakhulu kulenyanga- kodwa ngamanye amaxesha imizimba yethu ayidinwa; iingqondo zethu zisiqinisekisa ukuba zinjalo, utshilo uKim Mulvihill, M.D., intatheli yezonyango ye-KRON 4 News eSan Francisco. Ngoko ke, zama oku: Xa uziva udinwe kakhulu ukuba ungakwazi ukuzilolonga, vele uqalise ukushukuma, kwaye uvumele umzimba wakho ukuba umisele ubude bexesha kunye nobunzulu. Unokufumanisa ukuba uyakwazi ngaphezulu kokucinga.

-Jonga ukubetha kwentliziyo yakho. Ukuzilolonga kufanele kukwenze ube namandla endaweni yokuba udinwe -- kodwa ukusebenza ngamandla kakhulu kunokukubuyisela umva kwaye kukuhluthe amandla obujonge kuwo. Ukuza kuthi ga ngoku, itekhnoloji encinci inokunceda ukukhokela indlela. Usebenzisa ukubek'esweni kokubetha kwentliziyo ukuzilolonga 'kwindawo ezinamandla' kuya kuqinisekisa ukuba awugqithisi, utshilo uMulvihill. Ikholeji yaseMelika yoNyango lwezeMidlalo icebisa ukuba, ukwandisa ukulahleka kwamafutha kunye nokunciphisa ukudinwa, amandla omthambo kufuneka ahlale ngaphakathi kuluhlu lwama-60-90 eepesenti yenqanaba eliphezulu lentliziyo (MHR). Ukuqikelela i-MHR yakho, thabatha ngokulula iminyaka yakho ukusuka ku-220. Ukulandela ezi zikhokelo kuya kwenza kube lula ukutshisa amanqatha amaninzi ngaphandle kokutshisa, okuyi-sine qua non yokugcina imilo yakho -- kunye nengqondo yakho -- ngeeholide.

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