Zonse Zapafupi: Ubwino Wothamanga

Zamkati

• Ikhoza kukuchotsani kumalo okwera zolimbitsa thupi
• Itha kukuthandizani kuti muchepetse kunenepa
• Itha kulimbikitsa chitetezo cha mthupi lanu
• Zimakhudza kwambiri kukana kwa insulin
• Itha kukuthandizani kukutetezani ku zovuta zoyipa zakukhumudwa
• Ikhoza kukuthandizani kuthana ndi kukhumudwa
• Zimapangitsa msana wanu kusinthasintha mukamakula
• Pomaliza koma motsimikiza: Zitha kupulumutsa moyo wanu
• Nthawi yabwino kwambiri yothamanga?
• Mfundo yofunika

Pakati penapake pakati pa kothamanga kotentha, kotuluka thukuta ndi kuyenda mosangalala, pali malo okoma otchedwa kuthamanga.

Kuthamanga nthawi zambiri kumatanthauza kuthamanga mopitirira ma 6 mamailosi pa ola (mph), ndipo kuli ndi maubwino ena kwa anthu omwe akufuna kukonza thanzi lawo osapitirira.

Kodi chodabwitsa ndi chiyani pokhudzana ndi masewera olimbitsa thupi? Monga kuthamanga, kumapangitsa thanzi lanu kukhala ndi thanzi labwino komanso kumakulitsa mtima wanu. Nayi mndandanda wazabwino zina zothamanga:

Ikhoza kukuchotsani kumalo okwera zolimbitsa thupi

American Heart Association imayitanitsa kuyenda kochita masewera olimbitsa thupi kwambiri mdzikolo. Anthu amayenda agalu awo, amayenda pagombe, akukwera makwerero kuntchito - timakonda kuyenda.

Koma bwanji ngati kuyenda sikukukweza kugunda kwa mtima wanu kwakanthawi kokwanira? Bwanji ngati mwadula? Kuthamanga ndi njira yabwino yowonjezerera kulimbitsa thupi kwanu pang'onopang'ono, kuti muchepetse chiopsezo chovulala chomwe chingakusokonezeni kwa milungu ingapo.

Musanayambe kuthamanga, lankhulani ndi dokotala kuti mutsimikizire kuti ndi njira yoyenera yochitira masewera olimbitsa thupi.

Itha kukuthandizani kuti muchepetse kunenepa

Kuyenda, kuyenda mwamphamvu, kuthamanga, ndi kuthamanga - zonse zimakulitsa thanzi lamtima ndikuthandizira kupewa kunenepa kwambiri. Koma mwapeza kuti ngati mukufuna kuwonjezera kulemera kwanu, mudzachita bwino kwambiri mukayamba mayendedwe anu.

Kafukufuku samasiyanitsa pakati pa kuthamanga ndi kuthamanga. M'malo mwake, idangoyang'ana pakuchepetsa kunenepa komwe kumachitika pomwe ophunzira adathamanga m'malo moyenda.

Itha kulimbikitsa chitetezo cha mthupi lanu

Kwa zaka zopitilira zana, asayansi ochita masewera olimbitsa thupi amaganiza kuti kuchita masewera olimbitsa thupi mwamphamvu kungakupangitseni kukhala wofooka komanso kukhala pachiwopsezo chotenga matenda ndi matenda. Kuyang'anitsitsa zomwe zikuwonetsedwazo ndi zoona.

Kuchita masewera olimbitsa thupi, monga kuthamanga, kumalimbitsa thupi lanu poyankha matenda. Izi zimakhala zowona kumatenda akanthawi kochepa, monga matenda opatsirana opuma, komanso matenda a nthawi yayitali, monga matenda ashuga.

Zimakhudza kwambiri kukana kwa insulin

Malinga ndi a, aku America opitilira 84 miliyoni ali ndi ma prediabetes, matenda omwe angasinthe.

Kukana kwa insulin ndi chimodzi mwazizindikiro za ma prediabetes. Maselo m'thupi lanu samangoyankha insulini, mahomoni omwe amasunga shuga m'magazi.

Nkhani yabwino: Kafukufukuyu adapeza kuti kuthamanga kapena kuthamanga nthawi zonse kumachepetsa kukana kwa insulin mwa omwe akuchita nawo kafukufukuyu. Ofufuzawo adati kuchepa kwamafuta amthupi ndi kutupa kumatha kubweretsa kusintha kwa kukana kwa insulin.

Itha kukuthandizani kukutetezani ku zovuta zoyipa zakukhumudwa

Kaya ndinu othamanga, okonda Hatha yoga, kapena chirombo cha mpira, mudzakumana ndi kupsinjika. Kuthamanga kungateteze ubongo ku zotsatira zoyipa za kupsinjika.

Kafukufuku adapeza kuti kuchita masewera olimbitsa thupi, monga kuthamanga, kumatha kusintha magwiridwe antchito ndi kuteteza ubongo ku kutsika kokhudzana ndi ukalamba ndi kupsinjika.

A ochokera ku Brigham Young University adapeza kuti pakati pa mbewa zomwe zimakumana ndi zovuta, iwo omwe amaloledwa kuthamanga pagudumu amachita bwino, ndikupanga zolakwika zochepa kutsatira njira ndikuwonetsa kuthekera kokumbukira ndikuyenda mwaluso.

Ikhoza kukuthandizani kuthana ndi kukhumudwa

Kuchita masewera olimbitsa thupi kwadziwika kale kuthandiza anthu kuthana ndi zipsinjo, koma sayansi yatsopano ingathandize kufotokoza momwe angachitire.

Maselo okwera a cortisol adalumikizidwa ndi magawo okhumudwitsa. Cortisol ndi hormone yomwe thupi lanu limatulutsa chifukwa cha kupsinjika.

Kafukufuku wa 2018 adasanthula milingo ya cortisol mwa anthu omwe akufuna chithandizo cha kukhumudwa. Pambuyo pa masabata khumi ndi awiri akuchita masewera olimbitsa thupi, omwe amachita masewera olimbitsa thupi nthawi zonse pophunzira adachepetsa cortisol tsiku lawo lonse.

Madokotala ku Mayo Clinic amalangiza anthu omwe ali ndi zizindikilo za nkhawa kapena kukhumudwa kuti achite masewera olimbitsa thupi omwe amasangalala nawo. Kuthamanga ndi chitsanzo chimodzi chokha.

Kuti mupindule kwambiri ndi machitidwe anu othamanga:

• Gwiritsani ntchito zofunkha. Akatswiri othamanga akuti mudzakhala othamanga kwambiri mukamagwiritsa ntchito ma glutes anu kuti akuyendetseni.
• Pezani kuwunika kwa mayendedwe. Katswiri wazachipatala yemwe amachita masewera olimbitsa thupi atha kukuthandizani kuti muziyenda bwino komanso moyenera.
• Pangani thupi lanu lonse. Onjezerani mphamvu, maziko, ndi kulimbitsa thupi kuti muchepetse kunyong'onyeka ndikupindulitsani thupi lanu lonse.

Zimapangitsa msana wanu kusinthasintha mukamakula

Pakati pa mafupa a msana kumbuyo kwanu, ma disc ang'onoang'ono osinthasintha amakhala ngati zotetezera. Ma disc ndi matumba odzaza ndimadzimadzi. Amatha kuchepa ndikutopa mukamakula, makamaka ngati mumakhala moyo wongokhala.

Kukhala nthawi yayitali kumatha kuwonjezera kukakamizidwa kwama disc awa pakapita nthawi.

Nkhani yabwino ndiyakuti kuthamanga kapena kuthamanga kumateteza kukula ndi kusinthasintha kwa ma disc awa.

M'modzi mwa anthu 79 adapeza kuti othamanga omwe amathamanga kwambiri pamiyeso ya 2 mita pamphindikati (m / s) anali ndi disc hydration yabwino komanso kuchuluka kwa glycosaminoglycan (mtundu wamafuta) muma disc awo.

Ma disc omwe ali ndi thanzi labwino komanso amakhala ndi madzi ambiri, mumakhala omasuka kwambiri mukamayenda tsiku lanu lonse.

Pomaliza koma motsimikiza: Zitha kupulumutsa moyo wanu

Kukhala moyo wongokhala, kaya mukusewera masewera apakanema kapena mukugwira ntchito pa desiki yanu, kumatha kukulitsa chiopsezo chofa msanga. Chomwe sichidziwika bwino ndikuti kuthamanga komwe kumayenda pang'ono kangapo pamlungu kumatha kukupatsani moyo wautali.

Mu Copenhagen City Heart Study, ofufuza adatsata gulu la othamanga kuyambira 2001 mpaka 2013. Gulu lomwe linali ndi mbiri yabwino kwambiri ya moyo wautali ndi gulu lomwe limathamanga "pang'ono" kwa 1 mpaka maola 2.4, masiku 2 mpaka 3 sabata.

Kafukufukuyu adatsutsidwa, mwa zina chifukwa "kuwala" sikunatanthauzidwe, ndipo zomwe zimawerengedwa kuti "kuwala" kwa wothamanga zitha kukhala zovuta kwa wina. Zomwe apezazi zikutsutsanso kafukufuku wina yemwe akuwonetsa kuti kuchita masewera olimbitsa thupi kovuta kungakhale bwino kwa inu.

Komabe, kafukufukuyu akutsimikizira zomwe tikudziwa kale zakukwera kapena kuponda njirayo: Simukuyenera kuthamanga ngati Caster Semenya kapena kuthamanga marathons ngati Yuki Kawauchi kuti mupindule ndi masewera olimbitsa thupi.

American Heart Association ikukulimbikitsani kuti muzisamalira bwino mapazi anu musanathamange, nthawi, komanso pambuyo pake. Valani nsapato zopangira kuthamanga, lankhulani ndi katswiri wokhudza kuyika kapena mafupa, ndipo fufuzani zotupa zilizonse kapena kutupa mutatha kuthamanga.

Nthawi yabwino kwambiri yothamanga?

Zachidziwikire, nthawi yabwino kwambiri yothamanga ndi yomwe imakuthandizani! Kwa anthu ambiri, izi zikutanthauza kuti amathamanga m'mawa tsiku lawo lotanganidwa lisanadye nthawi iliyonse yopuma.

Kafukufuku yemwe amafanizira zotsatira zolimbitsa thupi nthawi zosiyanasiyana masana apeza zosakanikirana.

Kuwunikanso kwamaphunziro mu 2013 kunapeza kuti, kwa amuna ena, kupirira zolimbitsa thupi zolimbitsa thupi kudakulitsidwa ngati zichitike m'mawa.

Kafukufuku waposachedwa adapeza kuti kuchita masewera olimbitsa thupi m'mawa kumatha kusintha kayendedwe kanu ka circadian, kupangitsa kuti kugonako kosavuta kugwere komanso kusavuta kudzuka m'mawa.

Kuwunikanso kwa 2005 kwa mabuku okhudza kuzungulira kwa thupi ndi masewera olimbitsa thupi kunatsimikizira kuti nthawi yabwino kwambiri patsiku yochita masewera olimbitsa thupi imadalira zolimbitsa thupi.

Ngakhale zochitika zomwe zimafunikira maluso abwino, malingaliro, komanso kufunika kokumbukira upangiri wophunzitsa - ngati masewera amtimu - zinali bwino zikamachitika m'mawa, ntchito zopirira - monga kuthamanga ndi kuthamanga - zitha kukhala zopindulitsa kwambiri ngati zichitika madzulo kapena madzulo kutentha kwanu pakatikati kukwezeka.

Komabe, ofufuzawo achenjeza kuti zomwe angaganize zitha kukhala zochulukirapo.

Ngati cholinga chanu ndi kuchepetsa thupi, mwapeza kuti omwe adachita masewera olimbitsa thupi m'mawa adataya "kwambiri" kuposa omwe adachita masewerawa madzulo. Pamapeto pake, nthawi yabwino yothamanga imadalira zolinga zanu komanso moyo wanu.

Kupewa kuvulala:

• Pezani zida zoyenera. Kuti musakhale pambali povulala, gwirani ntchito ndi pro kuti mupeze mtundu woyenera ndikukhazikika mu nsapato yothamanga.
• Osapitilira. Zitha kuwoneka kuti padding yochulukirapo ikufanana ndi zovuta zochepa, koma ngati ndinu othamanga watsopano, zotsalazo zitha kukhala zowona. adalumikiza nsapato zazitali, "maximalist" kuti athe kuvulazidwa.
• Yesetsani kuimirira bwino. Kuthamanga ndi mutu wanu pansi kapena mapewa anu atagwa kumayika nkhawa zina mthupi lanu lonse. Maso mmwamba, mapewa mmbuyo ndi pansi, chifuwa chakwezedwa, pachimake chikugwira - ndi momwe mumapewere kuvulala kumbuyo kwanu ndi mawondo.
• Lankhulani ndi dokotala wanu poyamba. Ngati mukulemera kwambiri kapena mwakhala mukuchita masewera olimbitsa thupi kanthawi kochepa, lankhulani ndi dokotala musanayambe kuthamanga.

Mfundo yofunika

Kuthamanga ndi mtundu wa masewera olimbitsa thupi momwe mumathamangitsira pansi pa 6 mph. Kuthamanga nthawi zonse kumatha kukuthandizani kuti muchepetse thupi, makamaka ngati mungasinthe zomwe mumadya.

Kuthamanga kumathandizanso kukulitsa thanzi la mtima wanu ndi chitetezo cha mthupi, kuchepetsa kukana kwa insulin, kuthana ndi kupsinjika ndi kukhumudwa, komanso kukhalabe osinthasintha mukamakalamba.