Ntchito Zapamwamba Zachiwiri Zomwe Zimachedwetsa Ukalamba pa Ma Cellular

Zamkati

• Zambiri za phunziroli
• Yambani machitidwe anu ochezeka pa telomere nthawi iliyonse

Komanso, momwe mungasinthire masewera olimbitsa thupi kukhala HIIT yolimbitsa thupi.

Kafukufuku watsopano apeza kuti pamwamba pa zina zonse zopindulitsa zomwe mukudziwa zokhudza masewera olimbitsa thupi, zitha kuthandizanso pakukalamba.

Koma si machitidwe onse omwe amapangidwa ofanana - malinga ndi kafukufuku watsopano mu European Heart Journal.

Malinga ndi kafukufukuyu, muyenera kuwonjezera kupirira komanso kulimbitsa thupi kwambiri (HIIT) pazomwe mumachita. Zochita izi zimapangitsa kuti mtima wanu ugwire bwino ndipo zimatha kupangitsa kuti maselo anu azikhala ocheperako. Ofufuzawa adatsimikiza izi poyesa mawonekedwe kumapeto kwa ma chromosomes, omwe amadziwika kuti ma telomeres.

Chifukwa cha kafukufuku wakale, tikudziwa kuti ma telomere athu amayamba kuchepa tikamakalamba. Komanso, achikulire omwe ali ndi ma telomere otalikirapo samakumana ndi ukalamba wa minyewa mwachangu ngati anthu omwe ali ndi zazifupi. Izi zikutanthauza kuti mitsempha yawo imakhala bwino ndipo amakhala pachiwopsezo chazovuta ngati matenda amtima ndi sitiroko.

Zambiri za phunziroli

• Kafukufukuyu adatsata anthu 124 omwe adachita masewera olimbitsa thupi kwa mphindi 45, katatu pamlungu, kwa milungu 26.
• Ophunzirawo adagawika m'magulu anayi: gulu la aerobic (kuthamanga mosalekeza), gulu la HIIT (pulogalamu ya 4 × 4 interval), gulu lotsutsa (zochitika zisanu ndi zitatu zogwiritsa ntchito makina), ndi gulu lowongolera (osachita masewera olimbitsa thupi konse).
• Kumapeto kwa masabata 26, omwe anali m'magulu olamulira ndi otsutsa sanasinthe kutalika kwa telomere. Komabe, iwo omwe ali mgulu la aerobic ndi HIIT adawona kuwonjezeka "kawiri" m'litali.

Ofufuzawo apezanso kuti anthu omwe ali mgulu la aerobic ndi HIIT adakumana ndi zochitika zambiri za telomerase. Iyi ndi njira yomwe idapangitsa ma chromosomes awo kukhala aatali.

Ndikofunika kudziwa zinthu zingapo za kafukufukuyu:

• Sizinayeze phindu la kupuma, zomwe ndizomwe zimakupatsani mwayi woti musawombe mphepo mukamayenda masitepe.
• Kutalika kwa Telomere si chinthu chokha chomwe chimapangitsa ukalamba.

Sizingakhale zolondola kunena kuti ndi masewera olimbitsa thupi a aerobic kapena HIIT okha omwe amachititsa kusintha kumeneku pazinthu zokalamba. Zochita izi zimathandizira kutenga nawo gawo polimbikitsa nitrous oxide, yomwe imathandizira kuti mitochondria yanu ikhale yathanzi ndikusunga njira zolimbana kapena kuthawa mthupi lanu.

Ngakhale kuti kafukufukuyu sanapeze zabwino zotsutsana ndi ukalamba kuchokera ku maphunziro osagwirizana, sizitanthauza kuti palibe phindu pakukweza. Mukamakula, thupi lanu likhala litatsitsa kuchepa kwa minofu. Izi zitha kukulitsa chiopsezo cha:

• kugwa
• zophulika
• ntchito yolephera
• kufooka kwa mafupa
• imfa

Ngati zilipo, tengani kafukufukuyu ngati chokumbutsani kuti muzichita masewera olimbitsa thupi moyenera. Yesani kusakanikirana ndi ma aerobic ndi kukana: Thamangani Lachiwiri ndikukweza zolemera Lachinayi.

Yambani machitidwe anu ochezeka pa telomere nthawi iliyonse

Ngati simunayambe mwachita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi ndi HIIT ndi njira yabwino yoyambira. Kupatula apo, kafukufukuyu adawona kutalika kwa otenga nawo gawo azaka zapakati ngakhale alibe thanzi. Langizo: Pafupifupi kulimbitsa thupi kulikonse kumatha kukhala kulimbitsa thupi kwa HIIT pakangopanga mphindi zolimba.

HIIT imaphatikizapo nthawi yayitali yochita masewera olimbitsa thupi yotsatiridwa ndi kuchira kapena nthawi yosavuta. Ntchito zolimbitsa thupi za HIIT kwa mphindi zisanu ndi ziwiri ndizofala, ngakhale muyenera kuchita zolimbitsa thupi kutengera zosowa za thupi lanu komanso kuthekera kwanu.

Mukamakhala bwino ndikumachita masewera olimbitsa thupi, yang'anani pakupanga minofu yanu ndi kulemera kapena kukana kuphunzira.

Emily Gadd ndi wolemba komanso mkonzi yemwe amakhala ku San Francisco. Amagwiritsa ntchito nthawi yake yopuma akumvera nyimbo, kuwonera makanema, kuwononga moyo wake pa intaneti, komanso kupita kumakonsati.