Inhliziyo namaphaphu akho aphilile kangakanani? Ake sithole ukuthi kuyini ngempela ukukhuthazela kwenhliziyo nemithambo yegazi!

Ingabe ngezinye izikhathi ukuthola kunzima ukuphefumula lapho wenza umsebenzi onzima, ukhuphuka izitebhisi, noma uhamba ibanga elincane? Uzizwa sengathi uyakhathala? Wake wazibuza ukuthi kungani lokhu kwenzeka? Esinye isizathu salokhu ukuthi kukhona ubuthakathaka ekusebenzeni kwenhliziyo namaphaphu ethu. Yilokho esizokhuluma ngakho namuhla, okungukuthi , ukukhuthazela kwenhliziyo nemithambo yegazi .

Kuyini Ukukhuthazela Kwenhliziyo Nemithambo Yegazi?

Kalula nje, uma uzivocavoca, okungukuthi, uma wenza umsebenzi onzima, inhliziyo namaphaphu akho kufanele akwazi ukunikeza umzimba wakho isilinganiso esifanele somoya-mpilo . Lokhu yilokho esikubiza ngokuthi ukukhuthazela kwenhliziyo, noma ukufaneleka kwe-aerobic .

Zicabange unamandla okuqina kwenhliziyo . Ngemuva kwalokho ungenza ukuzivocavoca okulinganiselwe isikhathi eside ngaphandle kokukhathala. Ungenza ukuzivocavoca okunamandla isikhathi esifushane ngaphandle kobunzima. Isizathu salokhu ukuthi umzimba wakho uyakwazi ukuthola njalo inani lomoya-mpilo elidingekayo ngesikhathi sokuzivocavoca. Njengoba nje imoto esebenza kahle ithola uphethiloli njalo.

Kungani ukukhuthazela kwenhliziyo kubalulekile kithi?

Ukuba nokukhuthazela okuhle kwenhliziyo nemithambo yegazi kuvumela umzimba wakho ukuthi uhambise igazi kahle emzimbeni wakho wonke. Lokhu kuvumela amangqamuzana akho ukuthi athole umoya-mpilo awudingayo. Lo moya-mpilo yiwona ohlinzeka ngamandla, noma uphethiloli, wamangqamuzana asezicutshini nasemisipheni yethu .

Cabanga ngale ndlela: wonke amaseli emzimbeni wakho afana nenjini encane. Lezi zinjini zidinga umoya-mpilo ukuze zisebenze. Ngakho-ke, inhliziyo namaphaphu yizindawo ezimbili eziyinhloko ezipompa lo mafutha. Uma zisebenza kahle, umzimba wonke usebenza kahle.

Yiziphi izinzuzo zokwandisa ukukhuthazela kwenhliziyo nemithambo yegazi?

Akukhona nje izinzuzo eyodwa noma ezimbili kulokhu, ziningi. Ake sibheke ezinye zezinzuzo eziyinhloko:

• Kusiza ukugcina i-cholesterol yakho kanye nomfutho wegazi kusezingeni elihle : Lokhu kubaluleke kakhulu. Ngoba uma kokubili lokhu kuphuma ekulawuleni,Izinkinga ezinkulu njengesifo senhliziyo zingavela.
• Kukuvikela ezifweni eziningi: Ikakhulukazi kunciphisa ingozi yokuba nezinkinga zenhliziyo nemithambo yegazi.
• Kukusiza ukuthi uphile impilo enempilo futhi isikhathi eside: Ubani ongafuni ukuphila impilo enempilo, ejabule futhi isikhathi eside, akunjalo?
• Kuqinisa inhliziyo namaphaphu akho: Njengoba nje izitho zomuntu ozivocavoca nsuku zonke ziba namandla.
• Imisebenzi yansuku zonke (isib. ukuphakamisa ubhasikidi wokuwasha izingubo, ukukhwela izitebhisi) ingenziwa ngomzamo omncane: Kubuhlungu ukwenza ngisho nomsebenzi omncane, akunjalo? Njengoba leli khono likhula, umuzwa wokukhathala uyancipha.
• Kuthuthukisa ukusebenza kobuchopho: Lokhu kusiza futhi ekuthuthukiseni izinto ezifana nenkumbulo nokunaka, njengoba ubuchopho buthola igazi elihle.
• Kwandisa inhlalakahle yengqondo: Uma sizivocavoca, imizimba yethu ikhipha ama-hormone enjabulo njenge-endorphins. Lokhu kunciphisa ukucindezeleka kwengqondo futhi kusenza sizizwe sijabule futhi sikhululekile.
• Kuthuthukisa ikhwalithi yokuphila: Uzoqaphela ukuthi impilo ilula kangakanani uma ungasebenza ngaphandle kokugula njalo futhi ungakhathali.

Silinganisa kanjani ukukhuthazela kwenhliziyo nemithambo yegazi?

Kunemishini ekhethekile engalinganisa lokhu. Lokhu kulinganisa ukuthi umzimba wakho ungadla umoya-mpilo ongakanani (`(Ukusetshenziswa Okuphezulu Komoya-mpilo)` noma `(VO2 max)`) uma uzivocavoca. Kunezivivinyo eziningana ezingasetshenziswa ukwenza lokhu:

• Ukugibela ibhayisikili elingashukumi ngesivinini esihlukile: Ukuhlolwa okwenziwa ngokwandisa isivinini kancane kancane.
• Ukuhamba noma ukugijima ku-treadmill: Lokhu kwenziwa ngokushintsha ijubane kanye nokuthambekela.
• Ukugijima ibanga elibekiwe ngesikhathi esibekiwe: Isibonelo, ukukala ibanga eliphezulu ongaligijima ngemizuzu eyi-12.
• Ukwenza i-shuttle run: Lokhu kuhilela ukubona ukuthi ungagijima kangaki phakathi kwamaphuzu amabili aqhelelene ngamamitha angu-20 (amamitha angu-66) ngesivinini esibekiwe. Inzuzo yalokhu ukuthi ayidingi mishini ekhethekile. Umqeqeshi angasebenzisa le ndlela ukuhlola ukukhuthazela kwezingane eqenjini lezemidlalo lesikole.

Injani imiphumela yokuhlolwa kokukhuthazela kwenhliziyo ngokuvamile?

Lokhu kuyahlukahluka kumuntu nomuntu.

• Ukusetshenziswa komoya-mpilo okuphezulu (ukusetshenziswa) komuntu osemusha osebenzayo kungaba phakathi kwamamililitha angu-35 kuya kwangu-50 omoya-mpilo ngekhilogramu yesisindo somzimba ngomzuzu.
• Kumdlali okhuthazelayo, lesi sibalo singaba phakathi kwamamililitha angu-70 no-85 omoya-mpilo ngekhilogramu ngomzuzu. Cabanga ukuthi lokho kwenza umehluko omkhulu kangakanani!
• Umuntu oke waba nesifo sohlangothiLeli nani lingase libe ngaphansi kwamamililitha angu-8 kuya kwangu-23 omoya-mpilo ngekhilogramu ngomzuzu. Kodwa-ke, ngisho nakubo, leli nani lingathuthukiswa ngo-10% kuya ku-15% ngokwenza ukuzivocavoca okulinganiselwe kwe-aerobic. Lezo yizindaba ezinhle ngempela, akunjalo?

Sikuthuthukisa kanjani lokhu kukhuthazela kwenhliziyo nemithambo yegazi?

Ingxenye engcono kakhulu ukuthi lokhu kuyinto umuntu angayithuthukisa. Okudingeka ukwenze nje ukwenza imisebenzi ekhulisa inani lomoya-mpilo owuphefumulayo futhi ikhulise ukushaya kwenhliziyo yakho.

• Qala kancane: Ungaqala ngokuzivocavoca okufana nalokhu imizuzu engaba yi-10 noma eyi-15 ngosuku.
• Khulisa kancane kancane: Ngemuva kwalokho ungaphonsela umzimba wakho inselelo kancane kancane ngokungeza imizuzu embalwa nsuku zonke (isincomo ukuthi abantu abadala bazivocavoce okungenani imizuzu eyi-150 ngesonto).
• Khulisa Ukuqina: Ngaphezu kokwandisa isikhathi osivivinya ngaso umzimba, ungandisa nebanga ohamba ngalo, noma wandise ukuthambekela ku-treadmill ukuze wandise ubunzima. Zonke lezi zinto zizophoqa umzimba wakho ukuthi usebenze kanzima, okuzothuthukisa ukukhuthazela kwakho.

Ucwaningo olwenziwe ezinganeni zesikole samabanga aphansi luthole ukuthi ukwandisa izifundo zazo zemfundo yomzimba kusuka ezinsukwini ezimbili ngesonto kuya ezinsukwini ezine ngesonto kwandisa ukukhuthazela kwazo kwenhliziyo.

Ukuqeqeshwa Kwesikhawu Sokusprinta (SIT)

Lena futhi indlela ephumelela kakhulu. Izifundo eziningana zithole ukuthi abantu abenza i-Sprint Interval Training (SIT) amasonto amabili kuya kwayisishiyagalombili bathuthukise ukukhuthazela kwabo kwenhliziyo ngo-4% kuya ku-13.5%.

Nansi indlela yokukwenza:

• Cishe izinsuku ezintathu ngesonto.
• Bagijima ngesivinini esikhulu ngangokunokwenzeka (bacindezela kakhulu) imizuzwana eyi-10 kuya kwengama-30 ngesikhathi.
• Bese uphumula imizuzu emibili kuya kwemihlanu (lulama) bese ukwenza futhi ngendlela efanayo.
• Yenza imijikelezo engaba ngu-3 kuya ku-7 kanje.

Ukuqeqeshwa Kwesikhawu Esiphezulu (i-HIIT)

Lena futhi indlela ethandwa kakhulu. "Ukuqeqeshwa Kwesikhawu Esinamandla Kakhulu" (HIIT) kuwukuzivocavoca okunamandla aphansi okulandelwa yizikhathi ezimfushane zokuzivocavoca okunamandla aphezulu. Kufana nokugijima ngokushesha, bese ugijima ngokushesha futhi.

Ucwaningo olulodwa luthole ukuthi ukuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT) kuthuthukise ukukhuthazela kwabantu kwenhliziyo nemithambo yegazi ngama-38% kuya ku-79% amangalisayo!

Yiziphi lezi zivivinyo ezithuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi?

Noma yikuphi ukuvivinya umzimba okwandisa izinga lokuphefumula kwakho kanye nezinga lokushaya kwenhliziyo kuzosiza kulokhu. Nazi ezinye izibonelo:

• Ukubhukuda
• Ukugibela ibhayisikili
• Ukudansa
• Ukugijima
• Ukuhamba ngezinyawo
• Intambo yokugxuma
• Ukukhuphuka izitebhisi

Ekugcineni, umyalezo okufanele uwuthathe uye ekhaya:

Kungakhathaliseki ukuthi uneminyaka emingaki, ungathuthukisa ukuqina komzimba wakho wenhliziyo nemithambo yegazi. Akukaze kube sekwephuzile. Ungabuza udokotela wakho ngalokhu bese ucela usizo ekwakheni uhlelo lokuzivocavoca olufanele wena.

Khumbula, qala kancane, wandise kancane kancane, bese uqhubeka ngaphandle kokuyeka. Khona-ke uzobona imiphumela mathupha. Uzozizwa ungcono futhi ukwazi ukwenza imisebenzi yakho yansuku zonke kalula. Ngakho-ke, ake siqale ukucabanga ngalokhu namuhla futhi senze inhliziyo namaphaphu akho aphile kahle, akunjalo?

Ukukhuthazela kwenhliziyo , ukuqina kwe-aerobic, ukuvivinya umzimba, impilo yenhliziyo, impilo yamaphaphu, umoya-mpilo, impilo enempilo