Simuyenera Kuthamanga Patali Kwambiri Kuti Mulandire Ubwino Wothamanga

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Ngati munayamba mwachitapo manyazi mtunda wamakilomita m'mawa mukamadutsa muma medali abwenzi ndi maphunziro a Ironman pa Instagram, musataye mtima - mwina mukuchita zabwino kwambiri mthupi lanu. Kuthamanga ma mailosi asanu ndi limodzi pa sabata kumapereka zabwino zambiri zathanzi ndikuchepetsa zovuta zomwe zimabwera ndimagawo atali, malinga ndi kusanthula kwatsopano meta Zochitika Zachipatala cha Mayo. (Mwadabwa? Ndiye muyenera kuwerenga 8 Common Running Myths, Busted!)

Kafukufuku wochitidwa ndi ena mwa akatswiri odziwika bwino padziko lonse lapansi, akatswiri azolimbitsa thupi, komanso akatswiri azachipatala adayang'ana maphunziro angapo azolimbitsa thupi pazaka 30 zapitazi. Kuphatikiza pa data kuchokera ku masauzande ambirimbiri amtundu wothamanga, ofufuza adazindikira kuti kuthamanga kapena kuthamanga ma kilomita angapo kangapo pa sabata kumathandiza kuchepetsa kunenepa, kutsitsa magazi, kuchepetsa shuga m'magazi, ndikuchepetsa chiopsezo cha khansa zina, matenda opuma , sitiroko, ndi matenda amtima. Ngakhale zili bwino, zidatsitsa kuthamanga kwa omwe amafa pazifukwa zilizonse ndipo anawonjezera miyoyo yawo pafupifupi zaka zitatu mpaka zisanu ndi chimodzi-zonse pochepetsa chiopsezo chawo chovulala mopitirira muyeso akamakalamba.

Izi ndizobwezera ndalama zochepa, watero wolemba wamkulu Chip Lavie, MD, muvidiyo yomwe idatulutsidwa ndi kafukufukuyu. Ndipo phindu lonse la thanzi la kuthamanga limabwera ndi ndalama zochepa zomwe anthu nthawi zambiri amagwirizanitsa ndi masewerawo. Mosiyana ndi zomwe ambiri amakhulupirira, kuthamanga sikuwoneka ngati kuwononga mafupa kapena mafupa ndipo kumachepetsa chiopsezo cha osteoarthritis ndi opareshoni ya mchiuno, adatero Lavie. (Kulankhula za ma acges ndi zowawa, onani izi 5 Zowopsa Zoyamba Kuthamanga (ndi Momwe Mungapewere Iliyonse)

Kuphatikizanso iwo omwe ankathamanga makilomita osapitirira sikisi pa sabata-kuthamanga kamodzi kapena kawiri pa sabata-komanso mphindi zosakwana 52 pa sabata-ocheperapo ndi ndondomeko ya zochitika zolimbitsa thupi-amapindula kwambiri, akutero Lavie. Nthawi iliyonse yomwe mumagwiritsa ntchito kupondaponda pansi kuposa izi sizinabweretse phindu lililonse la thanzi. Ndipo kwa gulu lomwe limathamanga kwambiri, thanzi lawo lidachepa. Othamanga omwe adathamanga mtunda wopitilira 20 mamailosi sabata imodzi adawonetsa kukhala athanzi lamtima koma modabwitsa anali ndi chiopsezo chowonjezeka kuvulala, kukanika kwa mtima, ndi kufa-zomwe olembawo adazitcha "cardiotoxicity."

"Izi zikusonyeza kuti zambiri sizili bwino," adatero Lavie, ndikuwonjezera kuti sakuyesera kuopseza anthu omwe amathamanga mtunda wautali kapena kupikisana pazochitika ngati mpikisano wothamanga chifukwa chiopsezo cha zotsatira zake ndizochepa, koma kuti zoopsa zomwe zingatheke. zikhoza kukhala zomwe akufuna kukambirana ndi madokotala awo. "Mwachiwonekere, ngati munthu akuchita masewera olimbitsa thupi kwambiri sikuli kwa thanzi chifukwa ubwino wambiri wathanzi umapezeka pa mlingo wotsika kwambiri," adatero.

Koma kwa othamanga ambiri, kafukufukuyu ndi wolimbikitsa kwambiri. Uthenga wapaulendo ndi womveka bwino: Musataye mtima ngati mungathe kuthamanga "kilomita imodzi yokha" kapena ngati "mumangothamanga"; mukuchita zinthu zazikulu pa thupi lanu ndi sitepe iliyonse yomwe mutenga.

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