Kutheni ukubaleka kuvakala kunzima emva kokuthatha ixesha elithile

Umxholo

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Ubaleke umdyarho kwinyanga ephelileyo, kwaye ngequbuliso awungekhe ubaleke iimayile ezi-5. Okanye uthathe iiveki ezimbalwa kwiiseshoni zakho eziqhelekileyo zeSoulCycle, kwaye ngoku ukwenza iklasi yemizuzu engama-50 kunzima njengesihogo.

Akukho ndlela efanelekileyo, kodwa yindlela efanelekileyo ngayo i-biology. Emva kwayo yonke loo nto, kuzo zonke izinto ukomelela komzimba, uqeqesha okanye unciphise. Oko kubonakala kuyinyani ngakumbi xa kuziwa kwi-cardio.

"Izibonelelo zoqeqesho lwe-cardiovascular ziyadlula kunezo zoqeqesho lwamandla, oku kuthetha ukuba zenzeka ngokukhawuleza kwaye zihambe ngokukhawuleza nazo," kuchaza uMark Barroso, uC.P.T., umqeqeshi waseNew Jersey kunye nomqeqeshi waseSpartan SGX. Nje ukuba uqeqesho lwe-cardiovascular lunqunyanyiswe iiveki ezimbini ukuya kwezine, unokubona ukuncipha kumandla akho okuphefumla, i-VO2 max [ubuninzi beoksijini umzimba wakho onokuyithatha kwaye uyisebenzise ngomzuzu], kwaye umzimba wakho uya kudinwa ngokulula. "

Yintoni enika? Konke kuza kutshintsho lwebhayoloji olwenzeka emzimbeni wakho xa usenza uqeqesho lwakho olukhethiweyo. “Ngoqeqesho lonyamezelo, akufuneki sitshintshe kakhulu ubume bemizimba yethu ukuze sikwazi ukuyenza,” utshilo uBarroso. " Imiyalezo emincinci kunye nokuhambisa iimveliso zenkunkuma, utshilo. Olo xanduva ikakhulu luwela kwii-enzymes ze-metabolic kunye neehomoni, eziphendula kakhulu kwimithambo ye-aerobic-okanye ukusilela kwayo.

Ngapha koko, uChris Jordan, i-CSCS, i-CPT, umlawuli we-physiology kwi-Johnson & Johnson Human Performance Institute, uphawula ukuba kwisithuba nje seeveki ezimbini, umsebenzi wee-enzyme zokwenza ioksijini kwimisipha yomzimba iyehla kwaye izihlunu ziqala ukubamba ngaphantsi nangaphantsi kwe-glycogen, ifom yomzimba wakho egciniweyo yee-carbohydrate. Kukho ukuncipha kwenani kunye nokuxinana kwee-capillaries zegazi kwizihlunu zakho, ezinceda ukuhambisa ioksijini kwimisipha yakho kunye nokucima iimveliso ezilahlwayo ezifana ne-hydrogen ion, utsho.

Thatha enye Isondlo, i-Metabolism kunye ne-Cardiovascular Diseases funda. Abantu abadala banamathele kwi-cardio yesiqhelo yeenyanga ezine ngqo, emva koko bathabatha inyanga yonke. Baphulukene phantse nazo zonke iinzuzo zabo ze-aerobic. Ukuphucuka kwabo kubuntununtunu be-insulin kunye namanqanaba e-HDL (elungileyo) ye-cholesterol nazo zonke kodwa zanyamalala.

Ukuba ufuna ukujonga kwicala eliqaqambileyo, nangona kunjalo, khange baphinde babuyise amanqatha esisu abalahlekileyo ngelixa beziqeqesha. Kwaye amanqanaba oxinzelelo lwegazi ahlala ejonge.

Ngaba ikhona enye indlela yokwenyani yokugcina i-cardio up ngelixa uthatha ikhefu ekusebenzeni kwakho okubetha iintliziyo rhoqo? (Elo holide alizukuzithatha, uyazi.)

UJordani uthi ukugcina ukomelela kwe-cardio kufuna ubuncinci beentsuku ezintathu ngeveki zoqeqesho olunamandla. (Amandla ezihlunu kunye nokomelela kunokugcinwa nje ngosuku olunye ngeveki.) Oko mhlawumbi kungaphezulu kunokuba ubunethemba, kodwa likwalixesha elincinane kakhulu kunelo ulichithe uziqeqeshela eso siqingatha sembaleki. (Qwalasela esinye sezona zixeko zibalaseleyo zababaleki kwiholide yakho elandelayo.)

Ekugqibeleni, nangona kunjalo, ubomi buyenzeka kwaye uyakufuna ikhefu elandisiweyo kwindawo enye okanye enye-kulungile. Eyona nto ibaluleke kakhulu kukungavumeli ukukhathazeka "kokuqala ngaphezulu" kukugcine ungabuyeli emva kwinkqubo yakho. Emva kwayo yonke loo nto, ngelixa inokuthatha naphi na ukusuka kwiiveki ukuya kwiinyanga ukwakha i-cardio yakho, yona Ngaba ngokungathandabuzekiyo uthathe umsebenzi omncinci kunokuba wawenzile kwixesha lokuqala, utshilo uJordan.

Ngoku phuma uye ubaleke.

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