Patsani mtima wanu masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndichimodzi mwazinthu zabwino kwambiri zomwe mungachite pamtima panu. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa chiopsezo cha matenda amtima ndikuwonjezera zaka m'moyo wanu.

Simusowa kuti muzichita masewera olimbitsa thupi tsiku lililonse kuti muwone zabwino zake. Kusuntha thupi lanu mphindi 30 patsiku ndikwanira kuti mukhale ndi thanzi lamtima.

Ngati muli ndi matenda ashuga kapena matenda amtima, lankhulani ndi omwe amakuthandizani musanachite masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kumathandiza mtima wanu m'njira zingapo.

• Amawotcha mafuta. Izi zitha kukuthandizani kuti muchepetse mapaundi owonjezera (kapena kuti mukhale ndi thanzi labwino. Kukhala wonenepa kwambiri ndi chiopsezo chachikulu cha matenda amtima.
• Amachepetsa kuthamanga kwa magazi. Kuchita masewera olimbitsa thupi pang'ono, kwa mphindi 30 mpaka 60 masiku ambiri sabata, kumatha kuchepetsa kuthamanga kwa magazi. Kuthamanga kwa magazi ndichinthu chinanso chomwe chimayambitsa matenda amtima.
• Amachepetsa kupsinjika. Kuchita masewera olimbitsa thupi nthawi zonse kumakhala kovuta kupsinjika. Akatswiri sadziwa ngati kupanikizika kumakhudza matenda amtima. Koma zitha kuchititsa zifukwa zina zowopsa.
• Amachepetsa cholesterol. Kuchita masewera olimbitsa thupi kumatha kutsitsa LDL ("yoyipa" ya cholesterol). Mulingo wapamwamba wa LDL ndiye chiopsezo chachikulu cha matenda amtima.

Mukamaliza bwino, masewera olimbitsa thupi aliwonse atha kukhala abwino mthupi lanu. Koma masewera olimbitsa thupi ndi mtundu wabwino kwambiri wamtima wanu. Kuchita masewera olimbitsa thupi ndi zochitika zilizonse zomwe zimagwiritsa ntchito minofu yayikulu mthupi lanu ndikupangitsa mtima wanu kugunda mwachangu.

Kuti mtima wanu upindule, akatswiri amalimbikitsa kuti muzichita masewera olimbitsa thupi kwa mphindi 30 masiku ambiri. Awa ndi pafupifupi maola 2.5 pa sabata. Muthanso kugawa izi kukhala magawo angapo mphindi 10 kapena 15 tsiku lililonse. Zochita zolimbitsa thupi zolimbitsa thupi zimaphatikizapo:

• Kuvina
• Kuyenda pamtunda
• Kupalasa njinga zosakwana 10 mph
• Kuyenda pang'ono (pafupifupi 3.5 mph)
• Gofu (osagwiritsa ntchito ngolo)
• Kutsetsereka kutsetsereka
• Sitima (iwiri)
• Masewera a Softball
• Kusambira
• Kulima
• Ntchito yonyezimira

Kuti mupindule kwambiri ndi mtima, lingalirani kuwonjezera zina zolimba sabata yanu. Ngati zolimbitsa thupi zanu zonse ndizolimba, yesetsani kupeza mphindi 75 sabata iliyonse. Zochita zolimbitsa thupi zolimbitsa thupi zimaphatikizapo:

• Kuyenda mofulumira (pafupifupi 4.5 mph)
• Njinga zoposa 10 mph
• Kukwera mapiri
• Kutsetsereka kumtunda
• Kukwera masitepe
• Mpira
• Kuthamanga
• Chingwe cholumpha
• Tennis (osakwatira)
• Masewera a Basketball
• Ntchito yolemetsa pabwalo

Mutha kudziwa ngati masewera olimbitsa thupi ndi ochepa kapena olimba mwa kusamala ndi momwe thupi lanu limamvera mukamachita masewera olimbitsa thupi.

Mulingo wa Borg Wowoneka Woyeserera umakhala woyeserera kuyambira 6 mpaka 20. Mukamachita masewera olimbitsa thupi, sankhani nambala yomwe ikufotokoza momwe mukugwirira ntchito molimbika.

• 6 = Palibe khama
• 7 = Kuwala kwambiri
• 8
• 9 = Kuwala kwambiri, monga kuyenda pang'onopang'ono kapena ntchito zosavuta
• 10
• 11 = Kuwala
• 12
• 13 = Kuvuta kwina, kumafuna khama koma sikumakupangitsa kuti upume
• 14
• 15 = Zovuta
• 16
• 17 = Chovuta kwambiri, uyenera kudzikakamiza
• 18
• 19 = Cholimba kwambiri, masewera olimbitsa thupi kwambiri omwe mungakwanitse
• 20 = Khama lalikulu

Kuchita masewera olimbitsa thupi nthawi zambiri kumakhala kuyambira 12 mpaka 14. Kuchita masewera olimbitsa thupi nthawi zambiri kumakhala 15 kapena kupitilira apo. Mutha kusintha kuchuluka kwa masewera olimbitsa thupi pochepetsa kapena mwachangu.

Kuti muwone zotsatira zolimbitsa thupi pamtima panu, tsatirani zomwe mtima wanu ukugunda, zomwe zili pafupifupi 50% mpaka 85% yamilingo yanu yamitima, kutengera msinkhu wanu. Mtundu uwu umapindulitsa kwambiri mtima wanu.

Kuti mupeze kugunda kwamtima kwanu:

• Pumulani pang'ono kuti muzolimbitsa thupi kuti mutenge bwino. Kuti muyese kugunda kwanu pamanja, ikani cholozera chanu ndi zala zapakati mkati mwa dzanja lanu, pansi pamunsi pa chala chachikulu. Kuti muyese kugunda kwanu pakhosi, ikani index yanu ndi zala zapakati pambali pa apulo la Adam.
• Werengani nambala ya kumenya komwe mumamva kwa masekondi 10.
• Chulukitsani nambala iyi ndi 6 kuti ikupatseni kumenya pamphindi.

Pezani zaka zanu ndi kugunda kwa mtima:

• Zaka 20 - 100 mpaka 170 kumenyedwa pamphindi
• Zaka 30 - 95-162 kumenya pamphindi
• Zaka 35 - kumenyedwa kwa 93 mpaka 157 pamphindi
• Zaka 40 - 90 mpaka 153 kumenya pamphindi
• Zaka 45 - kumenya 88 mpaka 149 pamphindi
• Zaka 50 - kumenya 85 mpaka 145 pamphindi
• Zaka 55 - kumenyedwa kwa 83 mpaka 140 pamphindi
• Zaka 60 - kumenyedwa kwa 80 mpaka 136 pamphindi
• Zaka 65 - 78 mpaka 132 kumenya pamphindi
• Zaka 70 - 75 mpaka 128 beats pamphindi

Kuti mupeze kugunda kwamtima kwanu, chotsani zaka zanu kuchokera pa 220.

Kuchita masewera olimbitsa thupi pang'ono, kugunda kwa mtima kwanu kuyenera kukhala 50% mpaka 70% yazokulira mtima kwanu.

Kuchita masewera olimbitsa thupi mwamphamvu, kugunda kwa mtima kwanu kuyenera kukhala 70% mpaka 85% yazokulira kwanu kwamtima.

Mukayamba kuchita masewera olimbitsa thupi, yesetsani nambala yocheperako pazaka zanu. Mukayamba kukwanira, mutha kuyendetsa pang'onopang'ono kupita ku chiwerengerocho.

Ngati kugunda kwa mtima wanu kuli kotsika poyerekeza ndi komwe mtima wanu ukugunda, mwina simukuchita masewera olimbitsa thupi mokwanira kuti mtima wanu upindule. Ngati kugunda kwa mtima wanu kuli kokwera kuposa komwe mukufuna, mwina mukuchita masewera olimbitsa thupi kwambiri.

Mankhwala ena othamanga magazi amachepetsa kugunda kwamtima kwanu. Ngati mumamwa mankhwala othamanga magazi, funsani adotolo kuti ndi njira yanji yabwino kwa inu.

Ngati kwakhala kwakanthawi kuyambira pomwe mudakhala otanganidwa, muyenera kufunsa omwe akukuthandizani musanachite chilichonse chatsopano. Komanso, kuti mutsimikizire kuti muli ndi thanzi lokwanira kuchita masewera olimbitsa thupi, funsani omwe akukuthandizani ngati muli ndi:

• Kuthamanga kwa magazi
• Matenda a shuga
• Mkhalidwe wamtima
• Vuto lina lathanzi

Kuchita masewera olimbitsa thupi - kulimbitsa thupi; Kupewa kwa CAD - kulimbitsa thupi; Kupewa matenda amtima - kuchita masewera olimbitsa thupi

Tsamba la American Heart Association. Zolinga zamitima yamitengo. healthforgood.heart.org/move-more/articles/target-heart-rates. Idasinthidwa pa Januware 4, 2015. Idapezeka pa Epulo 8, 2020.

Arnett DK, Blumenthal RS, Albert MA, ndi al. Ndondomeko ya 2019 ACC / AHA yokhudza kupewa koyambirira kwa matenda amtima: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines. Kuzungulira. 2019; 140 (11): e596-e646. (Adasankhidwa) PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

Borg GA. Ma psychophysical oyeserera oyeserera. Masewera a Med Sci Sports. 1982; 14 (5): 377-381 (Pamasamba) PMID: 7154893 pubed.ncbi.nlm.nih.gov/7154893/.

Buchner DM, Kraus WE. Kuchita masewera olimbitsa thupi. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: mutu 13.

Thompson PD, Baggish AL. Kuchita masewera olimbitsa thupi komanso masewera olimbitsa thupi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 53.

• Ubwino Wakuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi
• Momwe Mungachepetsere cholesterol
• Momwe Mungapewere Matenda a Mtima