Inani lePush-Ups onokuyenza unokuqikelela ubungozi besifo sentliziyo

Umxholo

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Ukwenza ukunyusa yonke imihla kunokwenza ngaphezulu kunokukunika imipu emikhulu-kunokukunceda ukunciphisa umngcipheko wesifo sentliziyo, ngokophando olutsha kwi I-JAMA Network Open. Ingxelo ithi ukukwazi ukunkqonkqoza ubuncinci i-40 push-ups kuthetha ukuba umngcipheko wesifo sentliziyo une-96 yeepesenti esezantsi kunaleyo yabantu abanokukhupha abambalwa kuphela.

Kuphononongo, abaphandi baseHarvard babeke ngaphezulu kwe-1,100 yabacimi-mlilo abasebenzayo ngovavanyo lwe-push-up rep. Abaphandi bajonge impilo yeqela iminyaka eyi-10, kwaye baxela izoyikiso zezempilo ezingama-37 ezinxulumene nesifo sentliziyo-kodwa kuphela. Nye wayekwiqela labafana abanokwenza ubuncinci be-40 push-ups ngexesha loviwo lokuqala.

"Ukuba uphilile ngokwasemzimbeni, amathuba akho okuhlaselwa yintliziyo okanye isiganeko sentliziyo aphantsi ngokuzenzekelayo kunomntu onemingcipheko efanayo engasebenziyo," utshilo uSanjiv Patel, MD, ugqirha wentliziyo kwiSikhumbuzo seNhliziyo kunye neZiko leVascular eOrange Coast. Iziko lezoNyango e-Fountain Valley, CA, owayengahambelani nesifundo. (Kufuneka uphinde ujonge izinga lokuphumla kwentliziyo yakho.)

Oogqirha sele bekwazi oku; Esinye sezona zinto zibeka emngciphekweni iingcali ze-cardiologists ezisetyenziswayo ngoku kukuvavanya uxinzelelo loxinzelelo. Kwaye ukuba unokwenza kakuhle kuvavanyo lomzimba, uya kwenza kakuhle kwelinye, utshilo uGqirha Patel. Nangona kunjalo, le mvavanyo yokunyathela iyabiza ukuqhuba. Ukubala i-push-ups, kwelinye icala, yindlela elula kwaye elula yokufumana umbono ngokubanzi wokuba umi phi kuluhlu lomngcipheko, utshilo.

"Andiqinisekanga ukuba yintoni ekhethekileyo malunga ne-40 xa kuthelekiswa nama-30 okanye ama-20-kodwa xa kuthelekiswa, yithi, 10, ukukwazi ukwenza uninzi lwee-push-up uthi ukwimo entle," ucacisa uGqirha Patel. (Eyeleleneyo: UBob Harper Usikhumbuza ukuba uhlaselo lwentliziyo lungenzeka nakubani na)

Qaphela: Ababhali bophononongo bagxininisa ukuba ngenxa yokuba iphepha labo lijonge amadoda kuphela, abanakuqinisekisa ukuba uvavanyo luya kuba yinyaniso kwingozi yesifo senhliziyo yabasetyhini-kwaye uGqr. Patel uyavuma. Ke ukuba ukutyhala okungama-40 kuvakala ngathi kuninzi, musa ukubila. Ukuba abafazi banokubetha amanqanaba afanayo okuzilolonga, banokukhuselwa ngokunjalo, utshilo uGqirha Patel.

Akunakwenzeka ukuba ungatsho ukuba loluphi uluhlu olulinganayo olukhuselekileyo lwabasetyhini, kodwa siyazi ukuba yonke into yokutyhala iyanceda: "Ukuba awunazo naziphi na izinto ezinomngcipheko ezifana neswekile, ukutshaya, uxinzelelo lwegazi oluphezulu, okanye icholesterol ephezulu, ezona zibini zinkulu Izinto eziya kujongwa ngugqirha wentliziyo kukuzilolonga kunye nembali yosapho,” utshilo uGqr. Patel.

Ukuba umzali wakho okanye umntakwenu uhlaselwe sisifo sentliziyo ngaphambi kwama-50 emadodeni okanye ngaphambi kwama-60 kwabasetyhini, kuya kufuneka uthethe ne-doc yakho, kunye nokuqinisekisa ukuba ulala ngokwaneleyo (ngaphantsi kweeyure ezintlanu ngobusuku unyusa umngcipheko ngeepesenti ezingama-39) kwaye ufumane uxinzelelo lwegazi lonyaka kunye nokuhlolwa kwe-cholesterol. (Fumana iindlela ezintlanu ezilula zokuthintela isifo sentliziyo.)

Kodwa ukuba usebenza rhoqo, ngokuqinisekileyo ukhuselekile kunoninzi. Ukuzivocavoca ubuncinci imizuzu engama-30 ngemini kunciphisa isifo sentliziyo kwabasetyhini ngama-30 ukuya kuma-40 epesenti kunye nomngcipheko wokubethwa ngama-20 epesenti, ngokwe-American Heart Association. (Ukuba ufuna i-inspo engaphezulu: Funda ukuba kwenzeka ntoni xa lo mfazi esenza i-100 push-ups yonke imihla unyaka.)

Emva koko funda indlela yokwenza i-push-up efanelekileyo, kunye ne-cranking. Abangama-40 abazukuzenzela ngokwabo.

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