Ubwino wa Aerobic, Interval, ndi Resistance Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi kumalimbikitsidwa ngati njira yachilengedwe yothetsera ndi kuchiza matenda amadzimadzi. Koma kuchita masewera olimbitsa thupi kumatanthauza zinthu zosiyana kwa anthu osiyanasiyana. Mungadabwe ngati kuyenda mofulumira ndikokwanira, kapena ngati mukufuna kuthamanga kapena kukweza zolemera. Ochita kafukufuku akuyang'ana kuti mitundu ndi kuchuluka kwa masewero olimbitsa thupi ndibwino kuti achepetse zoopsa zanu.
Matenda a Zamadzimadzi
Ngati dokotala wanena kuti muli ndi matenda ochepetsa thupi kapena muli pachiopsezo, simuli nokha.
Pafupifupi gawo limodzi mwa magawo atatu a anthu onse a ku America amakumana ndi chikhalidwe cha chikhalidwe ichi. Matenda amadzimadzi amachititsa ngozi yanu ya mtima, matenda a sitiroko, ndi shuga.
Zomwe zimayambitsa matenda amadzimadzi ndikuti muli ndi zitatu kapena zingapo zotsatirazi:
- Mafuta ambiri ozungulira m'chiuno mwanu : Waistline wofanana kapena wamkulu kuposa 102 centimita kwa amuna, 88 masentimita 88 kwa akazi.
- Matenda a triglycerides m'magazi anu : Triglycerides ofanana ndi oposa 150 mg / dL
- Mavuto ochepa a mtundu wa cholesterol m'magazi anu : HDL cholesterol yofanana kapena yosachepera 40 mg / dL
- Kuthamanga kwa magazi: Systolic ofanana kapena oposa 130 mmHg kapena diastolic ofanana kapena oposa 85 mmHg
- Shuga yambiri yamagazi : Kusakaniza shuga kofanana kapena kwakukulu kuposa 100 mg / dL
Kuchita masewera olimbitsa thupi, zakudya, ndi kulemera kwake kungapangitse miyeso yambiriyi ndi kusintha kapena kuchepetsa matenda amadzimadzi.
Malangizo Ochizira Othandiza Kugwiritsa Ntchito Matenda a Mitsempha
Kuchita masewera olimbitsa mtima kumalimbikitsidwa kuchokera ku American Heart Association ndi National Heart, Lung, ndi Blood Institute akugogomezera ntchito yochita masewera olimbitsa thupi , omwe amatchedwanso kuti cardio exercise.
Ndalama ndi mtundu womwe umalimbikitsidwa kuti muteteze kapena kuchiza matenda amadzimadzi ndi awa:
- Pezani 150 minutes pa sabata lochita masewera olimbitsa thupi.
- Kuchita masewera olimbitsa thupi kungawonongeke kukhala magawo khumi kapena kuposerapo tsiku lonse.
- Kuyenda mofulumira (3 maola pa ola kapena mofulumira) ndi chitsanzo cha kuchita masewera olimbitsa thupi, koma ntchito iliyonse yomwe imapangitsa kuti mtima wanu ukhalepo.
Zochita zolimbitsa thupi zimadzutsa chiwerengero cha mtima wanu pa 50% peresenti ya kuchuluka kwanu kwa mtima. Mukupuma movutikira kusiyana ndi chizoloŵezi koma mungathe kuyankhula m'mawu onse. Kuchita zina osati kuyenda mofulumira kumaphatikizapo njinga yamakilomita osakwana makilomita pa ora, kuthamanga kwa madzi, kuthamanga tennis, kapena kuvina mpira.
Zochita zazikuluzikulu zimaphatikizapo kuthamanga, njinga yamabasiketi pa liwiro lofulumira, kuvina kwa aerobic, singles tennis, ndi ntchito iliyonse yomwe imabweretsa mtima wanu kufika pa 70 mpaka 85 peresenti ya kuchuluka kwanu kwa mtima. Mudzatha kulankhula mwachidule m'mawu amfupi.
Ambiri otetezera thupi, monga Fitbit, mndandanda wa masewera olimbitsa thupi kwambiri . Pa Fitbit, izi zimatchedwa mphindi yogwira ntchito. Kuyesa mchitidwe umenewo kungakuthandizeni kutsimikiza kuti mukuchita masewera olimbitsa thupi tsiku ndi tsiku.
Malangizowo samatchula mwachindunji maphunziro, zomwe zimaphatikizapo zochitika zapamwamba kwambiri pa ntchito yopanga mavitamini kuti muthe kukwera mtima kwanu. Kupewera zolimbitsa thupi (kapena ntchito yolimbitsa minofu) sikunatchulidwe nkomwe, ngakhale kugwira ntchito mwamphamvu masiku awiri pa sabata kulimbikitsidwa kuti ukhale wathanzi komanso wathanzi ku US Department of Health and Human Services '2008 Zochitika za Ntchito Zachikhalidwe kwa Amwenye.
Ochita kafukufuku akhala akufufuza ngati masewera olimbitsa thupiwa amathandizanso kuchepetsa kuopsa kwa matenda opatsirana.
Zotsatira za Kuchita Zochita Zolimbitsa Thupi Zokha ndi Pamene Zimagwirizanitsidwa ndi Kutsutsana Kuchita masewera olimbitsa thupi
Kusanthula meta ya mayesero 16 omwe amayendetsedwa mosavuta pofuna kupeza ngati zochitika zolimbitsa thupi kapena kugwiritsidwa ntchito kwazomwe zimakhala zovuta zowonongeka kwa odwala omwe ali ndi matenda a shuga. Kufufuza kwawo kwa deta kunapeza zotsatira izi:
- Zochita zolimbitsa thupi : Kuchita masewera olimbitsa thupi kumathandiza kuti thupi likhale bwino kwambiri (BMI), chiuno chozungulira, triglycerides, komanso systolic ndi diastolic ya magazi poyerekeza zotsatira za omwe adagwiritsidwa ntchito ndi odwala omwe akhalabe akukhala. Zopindulitsa zina zowonongeka kwa thupi ndizochepa thupi, mafuta ambiri, kusala magazi, ndi LDL cholesterol. Anthu omwe ankakonda kuchita masewera olimbitsa thupi amathandiza kuti thupi likhale labwino monga momwe zilili ndi VO2peak . Chochititsa chidwi n'chakuti ma CD a cholesterol a HDL sanasinthe.
- Kuphatikiza zochita masewera olimbitsa thupi : Kuphatikizana ndi kuteteza thupi ndi kuteteza thupi kumapangitsa kuti chiuno chikhale bwino kwambiri, chizungulidwe cha magazi, ndi HDL cholesterol. Mofanana ndi zochita masewero olimbitsa thupi, kuthamanga kwa thupi kunapindula monga momwe kuonera kwa VO2peak. Zinazo sizinasinthe kwambiri.
- Zotsatira za kuchuluka kwa masewera olimbitsa thupi : Kuchita bwino kwa aerobic kumapindulitsa kwambiri kwa iwo omwe ankachita mwamphamvu (monga kuthamanga) komanso omwe ankasangalala nawo pulogalamu yochita masewera olimbitsa thupi (kuphatikizapo kuyenda mofulumira) kuphatikizapo maphunziro otsutsa. Kuchita masewera olimbitsa thupi kunali wopambana pochepetsa kuchepetsa magazi. Panalibe kusiyana pakati pa magulu olimbitsa thupi pa zotsatira zina.
- Kukaniza masewera olimbitsa okha : Palibe zofukufuku za zolimbitsa thupi zokha zomwe zinaphatikizidwapo, koma olemba amanena za maphunziro ena omwe amanena kuti zingakhale zothandiza ndipo akusonyeza kufufuza kwina kofunikira.
Kukula kwa zotsatira zopindulitsa kunali kofunika koma kochepa. Izi zimabweretsa funso ngati angapange kusiyana pa zotsatira zaumoyo. Chovala chanu chikhoza kuchepa, koma kuchita masewera olimbitsa thupi kokha kungakhale kosakwanira kuti mukhale pansi pa chikhalidwe cha matenda opatsirana. Mayeso anu a magazi angawoneke bwino, koma kodi mutanthauza kuti muli ndi chiopsezo chochepa cha matenda a mtima kapena stroke? Ofufuzawo amanena kuti kuchita masewera olimbitsa thupi ndi njira imodzi yokha yogwiritsira ntchito matenda a shuga. Kuchepetsa nthawi yokhazikika , kuchepetsa zakudya, ndi kugona bwino ndi zina zomwe zimalimbikitsa kuchepetsa ngozi.
Maphunziro apamwamba kwambiri (HIIT)
Mapulogalamu ambiri otchuka a aobobic ndi mapulogalamu amaphatikizapo kuphulika kwakukulu kochita masewera olimbitsa thupi, monga kubwereza sprints ya miniti kutsatiridwa ndi kuyenda, kapena kuyenda mofulumira kuthamanga kwa mphindi zingapo. Kaya ntchitozi zapamwamba zogwiritsira ntchito aerobic zili bwino kwa matenda ochepetsa kagayidwe kachakudya akadali funso lotseguka. Ngakhale pali maphunziro ena omwe amasonyeza kuti ali ndi zotsatira zochuluka kuposa kuchita masewero olimbitsa thupi, maphunzirowa akhala ochepa ndipo ena sali apamwamba. Ndiyambirira kwambiri kunena kuti HIIT ndi bwino. Koma ngati mumasangalala ndi ntchito ya HIIT, iwo ayenera kukhala ndi zotsatira zofanana ndi machitidwe ena aerobic.
Mapulogalamu opangira mapepala, othandizira maulendo a elliptical, ndi mabasiketi omwe amayima nthawi zambiri amakhala ndi mapulogalamu opangira mapiri kapena maulendo omwe akukonzekera kuti mugwiritse ntchito. Ngati mumasangalala kuyenda kapena kuthamanga panjira, pali njira zambiri zowonjezera kupitirira kwazomwe mukugwira ntchito. Kuthamanga, kukwera phiri, kapena kugwiritsa ntchito masitepe kuti muwonjezere mtima wanu.
Kukaniza Kuchita Zochita ndi Kuopsa kwa Matenda a Zamadzimadzi
Poyang'ana mwachindunji phindu la kupikisana ndi masewera olimbitsa thupi, kafukufuku ku Cooper Clinic ku Dallas, Texas anawona ngati anthu opitirira 7,400 omwe ali nawo mayesero a zochitika zawo adayambitsa matenda ochepetsa thupi. Iwo amatha kuona kuti 15 peresenti ya ophunzira awo anayamba matenda a kagayidwe kake ndipo amatha kuyang'ana mmbuyo momwe amachitira zolimbitsa thupi komanso mtundu wawo wa masewero olimbitsa thupi komanso ngati akutsatira malangizo a zochitika za ku United States :
- Kupeza malangizowo opatsirana kawiri pa sabata kumachepetsa chiopsezo cha matenda a kagayidwe ka maselo ndi 17 peresenti, osagwiritsa ntchito masewera olimbitsa thupi.
- Kupeza malangizowo pa zochitika zowonongeka ndi kuteteza thupi kunachepetsa chiopsezo cha matenda a kagayidwe kachakudya ndi 25 peresenti.
- Poyerekeza ndi kusagwira ntchito yolimbitsa thupi, kuchita masewera olimbitsa thupi osachepera ola limodzi pa sabata kunachepetsera chiopsezo cha matenda a kagayidwe kachakudya ndi 29 peresenti. Kuwononga oposa ola limodzi pa sabata pa zolimbana ndi zolimbitsa thupi sikunaperekeko kuchepetsa zoonjezera zina.
Zotsatira zotsatirazi zimasonyeza kuti mungachepetse chiopsezo cha matenda opatsirana pogwiritsa ntchito mankhwala ovomerezeka, kuphatikizapo kuchuluka kwa masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi ndi ntchito yolimbitsa minofu . Mukhoza kukweza zolemera , kugwiritsa ntchito makina ochita masewera olimbitsa thupi, kugwiritsa ntchito magulu othandizira, kapena kuchita masewera olimbitsa thupi monga kusuntha, kugwedeza, ndi masewera.
Mawu Ochokera
Kaya mukuyenda, njinga, kuvina, kuthamanga, kapena kukweza zolemera, mukhoza kuchepetsa chiopsezo cha matenda a shuga. Chitani zomwe mumakonda kwambiri ndikuyesera zosiyana zolimbitsa thupi. Ngati muvala zochitika, yang'anani zochitika zanu kuti muone ngati mukupeza ndalama zomwe mumapereka mlungu uliwonse. Ngati sichoncho, yesetsani kupititsa patsogolo nthawi yochita masewera olimbitsa thupi. Musalole kuchita zolimbitsa thupi, ndipo koposa zonse, phunzirani zinthu zosangalatsa kuti mupitirize kuzichita.
> Zotsatira:
> Bakker ECAA, Lee DC, Sui X, et al. Mgwirizanowu wa Kukaniza Kuchita Zozizwitsa, Wodziimira ndi Wophatikizidwa ndi Kuchita Zochita Zambiri, ndi Kuwonjezeka Kwambiri kwa Matenda a Mavitamini. Mayo Clinic Proceedings . 2017; 92 (8): 1214-1222. lembani: 10.1016 / j.mayocp.2017.02.018.
> Kessler HS, Sisson SB, Short KR. Momwe Mungaphunzitsire Maphunziro Othandiza Kuchepetsa Kuopsa kwa Matenda a Cardiometabolic Disease. Masewera a Masewera . 2012; 42 (6): 489-509. onetsani: 10.2165 / 11630910-000000000-00000.
> Ostman C, Smart NA, Morcos D, Duller A, Ridley W, Jewiss D. Zotsatira za Kuphunzitsa Kuchita Zozizira pa Zochitika Zachipatala kwa Odwala Ndi Matenda a Zamadzimadzi: Kufufuza Kwambiri ndi Kufufuza Meta. Matenda a shuga . 2017; 16 (1). lembani: 10.1186 / s12933-017-0590-y.
> Ntchito Yathupi. National Heart, Lung, ndi Blood Institute. https://www.nhlbi.nih.gov/node/24059.
> Kupewa ndi Chithandizo cha Matenda a Zamadzimadzi. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/Prevention-and-Treatment-of-Metabolic-Syndrome_UCM_301927_Article.jsp#.WoXvEedG3x8.