Kodi Ubwino Wazochita Zolimbitsa Thupi Aerobic Ndi uti?

Zamkati

• 13 Mapindu
• 1. Kulimbitsa thanzi la mtima
• 2. Amachepetsa kuthamanga kwa magazi
• 3. Zimathandiza kuchepetsa shuga m'magazi
• 4. Amachepetsa zizindikiro za mphumu
• 5. Amachepetsa kupweteka kosalekeza
• 6. Kugona kwa Aids
• 7. Amayendetsa zolemera
• 8. Imalimbitsa chitetezo chamthupi
• 9. Zimasintha mphamvu zamaubongo
• 10.Kulimbitsa mtima
• 11. Amachepetsa chiopsezo chakugwa
• 12. Ndizotetezeka kwa anthu ambiri, kuphatikiza ana
• 13. Kutsika mtengo komanso kofikirika
• Kodi kuchita masewera olimbitsa thupi ndikotetezeka?
• Kutenga

Kodi mukufunika kuchita masewera olimbitsa thupi motani?

Kuchita masewera olimbitsa thupi ndi zochitika zilizonse zomwe zimapangitsa kuti magazi anu azikoka magazi komanso magulu akulu a minofu agwire ntchito. Amadziwikanso kuti zochitika zamtima. Zitsanzo zolimbitsa thupi ndi:

• kuyenda mofulumira
• kusambira
• kuyeretsa kwambiri kapena kulima
• kuthamanga
• kupalasa njinga
• kusewera mpira

Akatswiri amalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 150, kapena mphindi 75 zolimbitsa thupi sabata iliyonse. Kuyenda mwachangu kapena kusambira ndi zitsanzo za zochitika zolimbitsa thupi. Kuthamanga kapena kupalasa njinga ndi zitsanzo za zochitika zolimba.

Koma ndichifukwa chiyani zolimbitsa thupi zolimbitsa thupi zimalimbikitsidwa? Werengani kuti mudziwe za maubwino ake ndikupeza maupangiri amomwe mungagwiritsire ntchito masewera olimbitsa thupi mozolowera.

13 Mapindu

1. Kulimbitsa thanzi la mtima

Zochita zolimbitsa thupi zimalimbikitsidwa ndi American Heart Association komanso madokotala ambiri kwa anthu omwe ali ndi, kapena omwe ali pachiwopsezo cha matenda amtima. Ndi chifukwa chakuti zolimbitsa thupi zimalimbitsa mtima wako ndipo zimawathandiza moyenera kupopera magazi mwathupi lonse.

Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kuthamanga kwa magazi, komanso kuti mitsempha yanu isamayende bwino pokweza mafuta "abwino" a lipoprotein (HDL) cholesterol komanso kutsitsa cholesterol "m'magazi oyipa" a lipoprotein (LDL) m'magazi.

Ngati mukuyang'ana kuti muchepetse kuthamanga kwa magazi ndi cholesterol, khalani ndi mphindi 40 zokulimbitsa thupi zolimbitsa thupi mwamphamvu pakati pa 3 mpaka 4 sabata iliyonse.

2. Amachepetsa kuthamanga kwa magazi

Kuchita masewera olimbitsa thupi kungakuthandizeni kuthana ndi matenda a kuthamanga kwa magazi. Ndi chifukwa chakuti kuchita masewera olimbitsa thupi kungathandize kuchepetsa kuthamanga kwa magazi. Nazi njira zina zochepetsera kuthamanga kwa magazi popanda mankhwala.

3. Zimathandiza kuchepetsa shuga m'magazi

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuchepetsa kuchuluka kwa insulini ndikuchepetsa shuga m'magazi, zonsezi ndikuchepetsa thupi. Pakafukufuku pa anthu omwe ali ndi matenda a shuga amtundu wa 2, ofufuza adapeza kuti mayendedwe aliwonse, kaya aerobic kapena anaerobic, atha kukhala ndi zotsatirazi.

4. Amachepetsa zizindikiro za mphumu

Kuchita masewera olimbitsa thupi kungathandize anthu omwe ali ndi mphumu kuti achepetse kuwopsa kwa mphumu. Muyenerabe kulankhulana ndi dokotala musanayambe kuchita masewera olimbitsa thupi ngati muli ndi mphumu, komabe. Angakulimbikitseni zochitika zina kapena zodzitetezera kukuthandizani kuti mukhale otetezeka mukamachita masewera olimbitsa thupi.

5. Amachepetsa kupweteka kosalekeza

Ngati mukumva kupweteka kwakumbuyo, masewera olimbitsa thupi - makamaka zochita zochepa, monga kusambira kapena aqua aerobics - bwererani kugwiranso ntchito kwa minofu ndi kupirira. Kuchita masewera olimbitsa thupi kumathandizanso kuti muchepetse thupi, zomwe zingachepetseko kupweteka kwakumbuyo.

6. Kugona kwa Aids

Ngati mukuvutika kugona usiku, yesetsani kuchita masewera olimbitsa thupi pamasiku anu ogalamuka.

Kafukufuku wokhudza anthu omwe ali ndi vuto losagona mokwanira adawonetsa kuti kuchita masewera olimbitsa thupi nthawi zonse kuphatikiza maphunziro aukhondo ndi njira yabwino yothandizira kugona tulo.

Ophunzira adachita nawo masewera olimbitsa thupi kwa masabata a 16 kenako amaliza kufunsa mafunso okhudza kugona kwawo komanso malingaliro awo. Gulu logwira nawo ntchito lidanenanso za kugona mokwanira komanso kutalika kwake, komanso kusintha pakudzuka kwamasana ndi thanzi lawo.

Kuchita masewera olimbitsa thupi pafupi kwambiri ndi nthawi yogona kungapangitse kuti zikhale zovuta kugona, komabe. Yesetsani kumaliza masewera olimbitsa thupi osachepera maola awiri musanagone.

7. Amayendetsa zolemera

Mwina mudamvapo kuti kudya ndi kuchita masewera olimbitsa thupi ndizomwe zimapangitsa kuti muchepetse kunenepa. Koma masewera olimbitsa thupi okha amatha kukhala ndi mphamvu yokuthandizani kuti muchepetse thupi.

Pakafukufuku wina, ofufuza adapempha anthu onenepa kwambiri kuti azidya zakudya zomwezi, koma kuti azichita masewera olimbitsa thupi omwe angawotche ma 400 mpaka 600 calories, kasanu pamlungu, kwa miyezi 10.

Zotsatira zake zidawonetsa kuchepa kwakukulu, pakati pa 4.3 ndi 5.7 peresenti yazolemera zawo zoyambira, za amuna ndi akazi. Ambiri mwa omwe akutenga nawo mbali amayenda kapena amathamanga pamapepala opondera nthawi zambiri akamachita masewera olimbitsa thupi. Ngati mulibe makina opondera, yesetsani kuyenda maulendo angapo kapena kuthamanga tsiku lililonse, monga nthawi yopuma kapena musanadye chakudya.

Kutengera kulemera kwanu komanso kuthamanga kwanu, mungafunike kuyenda kapena kuthamanga mpaka ma 4 mamailosi kuti muwotche ma calories 400 mpaka 600. Kudula zopatsa mphamvu kuphatikiza zolimbitsa thupi kumatha kuchepetsa kuchuluka kwa masewera olimbitsa thupi omwe amafunikira kuti muchepetse kulemera komweko.

8. Imalimbitsa chitetezo chamthupi

Ofufuza ku Pennsylvania State University adasanthula azimayi achangu komanso okhazikika komanso momwe masewera olimbitsa thupi amakhudzidwira.

• gulu limodzi lochita masewera olimbitsa thupi kwa mphindi 30
• gulu lina linachita ntchito yopitilira mphindi 30
• gulu lotsiriza silinachite masewera olimbitsa thupi

Amayi onse amatengedwa magazi asanakwane, pambuyo, komanso mosiyanasiyana m'masiku ndi milungu ingapo atachita izi.

Zotsatira zake zidawonetsa kuti kuchita masewera olimbitsa thupi pafupipafupi komanso moyenera kumawonjezera ma antibodies m'magazi otchedwa ma immunoglobulins. Izi pamapeto pake zimalimbitsa chitetezo chamthupi. Gulu lokhala pansi la azimayi silinawonepo kanthu pamagwiridwe antchito amthupi ndipo milingo yawo ya cortisol inali yokwera kwambiri kuposa yamagulu omwe amagwira ntchito.

9. Zimasintha mphamvu zamaubongo

Kodi mumadziwa kuti ubongo umayamba kutaya minofu mukafika zaka 30? Asayansi apeza kuti kuchita masewera olimbitsa thupi kungachedwetse kuchepa uku ndikuwongolera magwiridwe antchito.

Poyesa mfundoyi, achikulire 55 adapereka sikani zamaginito (MRI) kuti ziwunikidwe. Ophunzirawo adayesedwa kuti adziwe ngati ali ndi thanzi labwino, kuphatikiza kulimbitsa thupi. Akuluakulu omwe anali oyenera kwambiri adawonetsa kuchepa kochepa kumaso kwa kutsogolo, parietal, ndi kwakanthawi kwakubongo. Ponseponse, minyewa yawo yaubongo inali yolimba kwambiri.

Kodi izi zikutanthauza chiyani kwa inu? Kuchita masewera olimbitsa thupi kumachita thupi ndi ubongo chabwino.

10.Kulimbitsa mtima

Kusuntha thupi lanu kumathandizanso kuti mukhale wosangalala. Pakafukufuku wina wokhudza anthu omwe ali ndi vuto la kukhumudwa, omwe adatenga nawo mbali adayenda pamtunda wopondaponda kwa mphindi 30 pagawo. Pambuyo masiku 10, adafunsidwa kuti anene zosintha zawo.

Onse omwe atenga nawo mbali awonetsa kuchepa kwakukulu kwa zizindikilo zawo zakukhumudwa. Zotsatira izi zikuwonetsa kuti kuchita masewera olimbitsa thupi, ngakhale kwakanthawi kochepa, kumatha kukhala ndi gawo lalikulu pamalingaliro.

Simuyenera kudikirira pafupifupi milungu iwiri kuti muwone kusintha. Zotsatira za kafukufukuyu zawulula kuti ngakhale gawo limodzi lokha lamasewera lingakhale lokwanira kukulimbikitsani.

11. Amachepetsa chiopsezo chakugwa

M'modzi mwa anthu atatu azaka zopitilira 65 amagwa chaka chilichonse. Kugwa kumatha kubweretsa mafupa osweka, ndipo kumatha kupanga kuvulala kapena kulumala. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa chiopsezo cha kugwa. Ndipo ngati mukudandaula kuti mwakalamba kwambiri kuti musayambe kuchita masewera olimbitsa thupi, musakhale choncho. Muli ndi zambiri zoti mupindule.

Zotsatira zakufufuza kwa azimayi azaka zapakati pa 72 mpaka 87 zawonetsa kuti kuvina kwa ma aerobic, mwachitsanzo, kumatha kuchepetsa ngozi yakugwa polimbikitsa kuchita bwino komanso kuchita bwino. Amayiwo adagwira ntchito ola limodzi, katatu pamlungu, kwa milungu yonse 12. Magawo ovinawa anali ndi mayendedwe ambiri obisalira, kulimbitsa mwendo, ndi zina zoyeserera zamagalimoto.

Pamapeto pa phunziroli, azimayi omwe anali mgululi ankachita bwino kwambiri pantchito ngati kuyimirira ndi mwendo umodzi ndikutseka maso. Amakhalanso ndi mphamvu komanso mphamvu zofikira, zonse zofunika kuthupi zomwe zitha kuteteza thupi kugwa.

Onetsetsani kuti mwalankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi, ndikuyamba pang'onopang'ono. Makalasi am'magulu atha kukhala njira yabwino yochitira masewera olimbitsa thupi. Wophunzitsayo angakuuzeni ngati mukuyenda molondola ndipo atha kukupatsaninso zosintha, ngati zingafunike, kuti muchepetse mwayi wovulala.

12. Ndizotetezeka kwa anthu ambiri, kuphatikiza ana

Kuchita masewera olimbitsa thupi kumalimbikitsa magulu ambiri a anthu, ngakhale okalamba kapena omwe ali ndi thanzi labwino. Chinsinsi ndikugwira ntchito ndi dokotala kuti mupeze zomwe zikukuyenderani bwino komanso zomwe zili zotetezeka munthawi yanu.

Ngakhale ana ayenera kuchita masewera olimbitsa thupi nthawi zonse. M'malo mwake, malingaliro a ana amakhala okwera pang'ono kuposa achikulire. Konzekerani kuti mwana wanu azisuntha tsiku lililonse kapena kupitilira apo. Zochita zolimbitsa thupi ndizabwino, koma ana ayenera kulowa mdera lamphamvu masiku atatu sabata iliyonse.

13. Kutsika mtengo komanso kofikirika

Simukusowa zida zilizonse zokongola kapena mamembala olimbitsa thupi kuti mugwire ntchito. Kuchita masewera olimbitsa thupi tsiku lililonse kungakhale kosavuta monga kuyenda mozungulira dera lanu kapena kukathamanga ndi mnzanu wapanjira.

Njira zina zochitira masewera olimbitsa thupi kwaulere kapena zotsika mtengo:

• Fufuzani masukulu akumaloko kapena malo am'deralo kuti muwone maola ambiri Ambiri amapereka kuloledwa kwaulere kwa okhalamo kapena amakhala ndi mitengo yotsika pang'ono. Malo ena amaperekanso makalasi aulere kapena otsika mtengo kwa anthu onse.
• Sakatulani pa intaneti kuti mupeze kulimbitsa thupi kwaulere patsamba ngati YouTube. Fitness Blender, Yoga ndi Adriene, ndi Blogilates ndi njira zodziwika bwino.
• Funsani kwa abwana anu za kuchotsera kapena umembala waulere m'malo ochitira masewera olimbitsa thupi. Ngati kuntchito kwanu sikupereka chilichonse, mutha kukhala olandilidwa ndalama kudzera mwa inshuwaransi yanu.

Kodi kuchita masewera olimbitsa thupi ndikotetezeka?

Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Ngakhale kuchita masewera olimbitsa thupi ndikofunikira kwa anthu ambiri, pali zochitika zina zomwe mungafune kutsogozedwa ndi dokotala.

Mwachitsanzo:

• Kuchita masewera olimbitsa thupi kumachepetsa shuga wamagazi. Ngati muli ndi matenda ashuga, onetsetsani kuchuluka kwa shuga musanachite masewera olimbitsa thupi komanso mukamaliza kuchita masewera olimbitsa thupi. Kudya chotupitsa musanatuluke thukuta kumathandizanso kuti milingo yanu isatsike kwambiri.
• Gwiritsani ntchito nthawi yowonjezera kutentha musanayambe ntchito yanu ngati muli ndi ululu wam'mimba komanso wamagulu, monga nyamakazi. Ganizirani zosamba mofunda musanadzike kapena kupita kumalo ochitira masewera olimbitsa thupi. Nsapato zokhala ndi zokuthira bwino ndikuwongolera mayendedwe zitha kuthandizanso.
• Ngati muli ndi mphumu, yang'anani masewero olimbitsa thupi mwachidule, monga tenisi kapena baseball. Mwanjira imeneyi mutha kupumula kupumula mapapu anu. Ndipo musaiwale kugwiritsa ntchito inhaler pakafunika kutero.
• Ngati mwayamba kuchita masewera olimbitsa thupi, yesetsani kuchita masewera olimbitsa thupi. Yambirani milungu ingapo pochita mphindi 10 mpaka 20 tsiku lililonse. Izi zidzakuthandizani kutopa ndi kupweteka kwa minofu.

Dokotala wanu akhoza kukupatsani malangizo ndi malingaliro pazomwe mungachite kuti mukhale ndi thanzi labwino.

Kutenga

Anthu ambiri ayenera kukhala ndi cholinga chochita masewera olimbitsa thupi kwamphindi 30 osachepera masiku asanu sabata iliyonse. Izi zimagwira pafupifupi mphindi 150 kapena maola 2 1/2 pa sabata. Mutha kusakaniza kulimba ndi zochitika kuti zisangalatse.

Ngati mwatsopano pantchito, yambani mwachidule komanso pang'onopang'ono. Nthawi zonse mumatha kumangokhalira kulimbitsa thupi. Kumbukirani: Kusuntha kulikonse kuli bwino kuposa kusayenda.

Ngati mwapanikizika kwakanthawi, lingalirani kuthyola masewera olimbitsa thupi tsiku lonse muziphuphu zingapo za mphindi 10. Ngakhale magawo ochepa olimbitsa thupi olimbitsa thupi ndi okwanira kutipindulitsa.