Momwe Mungalimbane ndi Fuluwenza ndi Kuchita Masewera Olimbitsa Thupi

Zamkati

• Momwe masewera olimbitsa thupi amakhudzira kuwombera kwa chimfine
• Kuletsa Majeremusi Nyengo Zonse
• Ndondomeko Yanu Yothana ndi Chifuwa
• Onaninso za

Ndi mliri wa chimfine chaka chino (ndi chaka chilichonse, moona mtima), mutha kugwiritsa ntchito zotsukira m'manja ngati zamisala komanso kugwiritsa ntchito matawulo amapepala kuti mutsegule zitseko zachimbudzi. Njira zanzeru-tsopano onjezani kulimbitsa thupi kwanthawi yake pamndandanda wanu wa njira zokhalira athanzi.

Kutembenuka, pali njira ziwiri zochititsa chidwi zolimbitsa thupi zomwe zingakuthandizeni kuthana ndi chimfine.

Momwe masewera olimbitsa thupi amakhudzira kuwombera kwa chimfine

Kafukufuku waposachedwa, ofufuza a Iowa State University adapatsa gulu la achinyamata katemera wa chimfine kenako theka la iwo amakhala kwa mphindi 90 pomwe theka linalo adathamanga kwa mphindi 90 kapena mphindi 90 atawombera njinga. Pambuyo pa ola limodzi ndi theka, asayansiwo adatenga magazi kuchokera kwa aliyense ndipo adapeza kuti ochita masewerawa anali ndi ma virus opatsirana chimfine ngati omwe adapumulirako, kuphatikiza apo anali ndi magulu apamwamba omwe amateteza matenda.

Marian Kohut, Ph.D., pulofesa wa kinesiology ku Iowa State yemwe amayang'anira kafukufukuyu, adauza Nyuzipepala ya New York Times Kuchita masewera olimbitsa thupi kumathamangitsa kuthamanga kwa magazi ndikupopera katemerayo kutali ndi malo opangira jakisoni kupita mbali zina za thupi. Zitha kupatsanso chitetezo chamthupi chonse, chomwe chimathandizanso kukokomeza mphamvu ya katemera. (Oweruza milandu akufuna kudziwa ngati zingathandizenso katemera wa chimfine m'mphuno.)

Atachita maphunziro ofanana ndi mbewa, Kohut adapeza kuti mphindi 90 zikuwoneka kuti ndizabwino zolimbitsa thupi. Kugwira ntchito nthawi yayitali kumabweretsa ma antibodies ochepa mu makoswe, mwina chifukwa chakuchepa kwa chitetezo chamthupi. (Mukumva kale kuti vutoli likubwera? Dziwani zomwe mungachite kuti musiye kudzimva ngati wopanda pake.)

Koma ngati mumakonda kuphunzitsa mphamvu kuposa cardio, ndi bwino kugunda chitsulo kale kuwombera kwanu, malinga ndi kafukufuku waku U.K. Ochita kafukufuku kumeneko adapeza kuti kunyamula zolemera kwa mphindi 20 - makamaka kupangira ma biceps ndi ma lateral mkono kumawuka ndi 85% ya kulemera kwakukulu komwe mungakwere patatha maola asanu ndi limodzi musanalandire katemera wa chimfine.

Kuletsa Majeremusi Nyengo Zonse

Ngati kulimbitsa thupi kwanu kukusokonezani ndi kutentha kunja, nachi chifukwa china cholimbikitsira: Kuchita masewera olimbitsa thupi osachepera maola awiri ndi theka pa sabata-pafupifupi mphindi 20 patsiku-kutha kuchepetsa mwayi wanu wochita masewera olimbitsa thupi. kutenga chimfine ndi 10 peresenti, malinga ndi kafukufuku wa 2014 wochokera ku London School of Hygiene and Tropical Medicine.

Koma kungothamanga kuzungulira chipika kapena kulumikiza pa treadmill sikungadule. M'malo mwake, ngati mukufunitsitsa kukhala wathanzi, muyenera kudzitsutsa nokha panthawi yolimbitsa thupi, lipoti ofufuza. Ngakhale kulimbitsa thupi mwamphamvu-komwe kumakulepheretsani kupuma movutikira ndikumva kutopa-kumakupatsani thanzi phunziroli, kulimbitsa thupi pang'ono sikunatero. (Phunzirani momwe mungaphunzitsire kugwiritsa ntchito magawo anu amitengo yamtima kuti muthandizire kusiyanitsa izi.)

Chifukwa chiyani? Olemba kafukufukuyu akuti pakufunika kafukufuku wambiri kuti atsimikizire zomwe zapezazi, koma kafukufuku wina wasonyeza kuti kugwira ntchito kumawoneka ngati kumathandizira chitetezo chamthupi. (Onani: Momwe Mungapewere Kudwala M'nyengo Yozizira ndi Imfulu.) Ndizotheka kuti kulimbitsa thupi kumathandiza kutulutsa mabakiteriya m'mapapu, kapena kuti kutentha kwa thupi kumatha kupha tizirombo tomwe timayambitsa matenda. Komanso, kulumikizana pakati pa maphunziro apamwamba (HIIT) ndi chitetezo kumatenda kwadziwika kale. Kugwira ntchito Limbikirani (osatinso) akuwoneka kuti ali ndi zotsatira zosiyana kwambiri pa thupi.Ndipo ofufuza ena amakhulupirira kuti pali malire ena omwe muyenera kudutsa kuti muwone kusintha, zomwe zingafotokoze chifukwa chake thukuta la thukuta kwambiri lingagwire ntchito kuti musamadwale matenda pomwe kuyimitsa sikuyenera kuchita zambiri. (Izi zati, kulimbitsa thupi kulikonse kuli bwino kuposa kulimbitsa thupi.)

Dziwani izi: Ngati mumakonda kulowa m'nyumba (moni, nyengo yozizira!), Mungafune kusamala. Masewera olimbitsa thupi amadziwika ndi majeremusi chifukwa chokhala pafupi ndi anthu okhala ndi thukuta, chifukwa chake ngati mukugwirira ntchito m'nyumba, simuli omveka! M'malo mwake, 63 peresenti ya zida zochitira masewera olimbitsa thupi zili ndi kachilombo ka rhinovirus, komwe kamayambitsa chimfine, adapeza kafukufuku mu Clinical Journal of Sports Medicine. Kuphatikiza apo: zolemera zaulere zimakhala ndi mabakiteriya ochulukirapo kuposa mpando wachimbudzi. (Eek.) Kusuntha kwanu: Onetsani okonzeka. Bweretsani chopukutira chanu, pewani kukhudza nkhope yanu pakati pa ma seti, pewani malo ochitira masewera olimbitsa thupi makamaka awa, ndipo sambani m'manja mwanu bwino mukatuluka thukuta kuti musadwale.

Ndondomeko Yanu Yothana ndi Chifuwa

Chikumbutso: Ngati simunapeze kuwombera kwanu, chitani. Katemera wa chimfine ndiye nambala wani wovomerezeka popewa chimfine, malinga ndi a Philip Hagen, MD, dokotala wothandizira komanso mkonzi wazachipatala Mayo Clinic Book of Home Remedies. (Ndipo, ayi, sikumachedwa kwambiri kuti chimfine chiwomberedwe.) Koma popeza ndi 60 mpaka 80% yokha, khalani ndi mphamvu zolimbitsa thupi musanapite kapena kuchita masewera olimbitsa thupi mutagunda ofesi ya adotolo kapena kulimbitsa thupi kale, ndipo inu akhoza kulimbitsa chitetezo chanu. Izi, ndipo pitirizani kuchita masewera olimbitsa thupi (monga momwe mukuyenera kukhalira) nthawi zonse. Ngati palibe, muwotcha zopatsa mphamvu ndikumanga minofu!

Onaninso za