4 Funsani Zochita za Cardio za Optimal Heart Health

Perekani Zomwe Mungachite Kuti Muzichita Masewera Amene Amakondweretsa

Matenda a mtima ndi enieni. Ndipo mwachiwonekere, ndizoona kuti mukudziwa. Mwinamwake mwawamva ziwerengero, monga matenda a mtima ndi nthenda imodzi ya akazi, akuti moyo wa pafupifupi mkazi mmodzi mphindi iliyonse, kapena kuti anthu pafupifupi 790,000 ku United States ali ndi mtima wambiri chaka chilichonse, omwe amafa pafupifupi 114,000 , kapena mwinamwake moyo wanu wakhudzidwa ndi matenda a mtima mwanjira ina.

Ngakhale kuti adziwa zambiri za vutoli, kumasulidwa kwa January 2017 ku American Heart Association, kukuwonetseratu kuti zinthu zikuipiraipira, ndipo matenda opatsirana mtima akuyembekezeka kukwera ndi 46 peresenti pofika chaka cha 2030. Malinga ndi lipotili, gawo la Kuwonjezeka kungawonedwe ndi kuyang'anitsitsa bwino ndi chitukuko cha zamankhwala, koma n'zosatheka kunyalanyaza zotsatira zomwe kunenepa kwambiri ndi shuga zimakhala ndi zoopsa za mtima ndi matenda.

Ngakhale kuti matenda a mtima ndi chinthu chovuta kwambiri chomwe chimafuna njira zambiri zothandizira kupewa ndi kuchiza, pali chifukwa chimene American Heart Association imathandizira anthu a ku America kuti azichita masewera olimbitsa thupi atsimikiziridwa bwino pofuna kuthandiza kupewa matenda a mtima. Komabe, malinga ndi chidziwitso cha AHA cha January 2017, anthu 22 pa 100 aliwonse a ku America omwe ali akuluakulu mu 2015 anakumana ndi ndondomeko yotchulidwayo kuti ikhale ndi mphindi zochepa zokwanira 150 mlungu uliwonse.

Chikuchitika ndi chiani?

Ngati matenda a mtima amapha anthu (omwe amachititsa), ndipo pali njira zosavuta zothandizira kupewa matenda a mtima (omwe alipo), bwanji anthu ambiri akutsatira?

Inde, pali mayankho ambiri pafunso ili, osati zonse zomwe zingatheke pano, koma ngati mwakhala mukudumpha cardio chifukwa kudula nthawi pamagetsi ndikumaganiza. ndiye zifukwa zanu ziyimire tsopano. Samalani ndi nkhupakupa yanu pochita zinthu zosangalatsa za cardio monga zochitika zinayi zomwe zimakulitsa thukuta.

1 -

Dulani Chinsalu ndi Pon de FLO

Sitikukayikira kuti makalasi a zovina monga a Zumba angakuyendetseni mtima, ndipo ngati mukuyang'ana kutsogolo kwa gulu lanu lokonda cardio, ganizirani Pon de FLO kuyesera. Mosiyana ndi Zumba, kalasi imeneyi imagwiritsa ntchito katchulidwe ka mawu osasamala komanso maphunzilo apamwamba kwambiri othandizira ophunzira kuti atenge thukuta. Chosiyana ndi chakuti Pon de FLO ili ndi machitidwe a nyimbo ndi mavina a Caribbean a Reggae zomwe zimakupangitsani kuti mumve ngati muli pachilumba chazilumbazi.

Maphunziro amodziwa amaperekedwa ku New York, koma malo akukula.

Osati ku New York? Ponyani pazomwe mumaikonda ndikuvina kuzungulira nyumba yanu kwa ola limodzi. Zochitikazo sizidzakhala zosangalatsa Pon de FLO choreography, koma izi zidzakulitsa kukula kwa mtima wanu pamene zikuthandizani kuti mukhale ndi mphindi zofunikira zochitidwa.

2 -

Pezani Kudumpha Ndi LIFTONIC

Simungaganize za mphamvu zothandizira ngati ntchito ya cardio, koma zonsezi ndizoperekedwa. LIFTONIC, studio yokhala ndi masewera olimbitsa thupi yomwe inatsegulidwa ku Manhattan mu December 2016, imaphatikizapo kuphunzitsidwa kwa mphamvu zamakhalidwe ndi mapulogalamu a dera, ndi malo osungirako mafilimu, omwe ali otsimikiziridwa kuti atenge mtima wanu ndi minofu yanu ikuwombera.

Radan Sturm, katswiri wodziŵa bwino ntchito ku Australia ndi ubongo pambuyo pa chizoloŵezi, akutsindika kuti chifukwa LIFTONIC ndi kalasi yolemera, sizitanthauza kuti si zabwino kwa cardio, nayonso, "Siyimira, mphindi 50 , ndipo timapanga maulendo obwerezabwereza omwe sitingathe kupuma pakati pa maseŵero olimbitsa thupi, choncho chiwerengero cha mtima wanu chimakhala chokwera pakati pa 120 mpaka 170 pamphindi. Ndipo chifukwa cha "mapulogalamu", mtima wanu umapita pamwamba ndi pansi, basi monga momwe zikanakhalira pa nthawi ya cardio. "

Radan amapanga mfundo yabwino kwambiri pamene akunena, "Kumbukirani, zolemera zogwiritsidwa ntchito bwino zingakhalenso cardio, komabe mitundu yonse ya cardio sichikhoza kukupatsani mphamvu yophunzitsa." Mwa kuyankhula kwina, ndi kugwira ntchito monga LIFTONIC, mumagunda mbalame ziwiri ndi mwala umodzi. Ndani sakonda zimenezo?

Osati ku New York? Ponyani pa odwala ndikuyesera njira yozoloŵera maulendo ozunguliridwa ngati awa. Zonse zomwe mukusowa ndizomwe zimakhala zokhazokha ndi timer.

3 -

Pukuta, Kenako Tuluka Pabokosi + Loyenda

Chinthu chinanso chogwiritsira ntchito masewera olimbitsa thupi ku New York City ndi Bokosi + Loyendayenda, lomwe limakhala labwino kwambiri la moyo wa thanzi komanso la yoga. Kuchita masewera olimbitsa thupi kwa mphindi 55 kumaphatikizapo mphindi zisanu, kutentha kwa maminiti 35, kugwira ntchito thumba lolemera, ndi kuthamanga mofulumira, kutsatiridwa ndi mphindi 15 yoga yothamanga kukazirala ndi kutambasula ndikuyang'ana kupuma kwakukulu.

Kukongola kwa combo iyi ndikuti kumapindulitsa mtima m'njira ziwiri. Choyamba, mumakondwera ndi vuto la mtima wa masewera olimbitsa thupi, ndiye mumasangalala ndi zolimbitsa thupi za yoga. Monga momwe LIFTONIC imagwirira mbalame ziwiri ndi mwala umodzi, Bokosi + limayenda.

Osati ku New York? Osati thukuta ilo! Mukhoza kuyesetsa kuchita masewera olimbitsa thupi panyumba, ndipo mukulumikize ndi zosavuta zokambirana za yoga ndi zosinkhasinkha.

4 -

Sungani Mitima Yanu Ndi SKATEROBICS

Dziko lapansi likhoza kukhala malo abwino ngati aliyense atakhala mbali ya tsiku lawo rollerskating. Zoonadi, ziyenera kukhala zovomerezeka. Kukopa masewera olimbitsa thupi (ndi otsika mtengo), ndizosangalatsa basi.

Tanya Dean, mphunzitsi waumwini komanso woyambitsa SKATEROBICS, ndi wopuma pantchito ku New York City Department of Corrections Captain. Mwa kuyankhula kwina, ngati wina akudziwa chinthu kapena ziwiri zogwiritsa ntchito masewero olimbitsa thupi ngati njira yothetsera nkhawa pambuyo pa tsiku lovuta kuntchito, ndi iyeyo! Ndipo ndondomeko yonse ya pulogalamu ya SKATEROBICS ndi kuphatikiza zolimbitsa thupi ndi zosangalatsa.

Ngakhale ngati suli skater wodziwa bwino, ndizo zabwino. Ophunzira amaphunzitsidwa mfundo zofunikira zogwiritsa ntchito masewera olimbitsa thupi asanayambe kupita patsogolo. Ndipo ngakhale pamtunda wochepa, mukhalabe ndi chidwi cholimbikitsana mtima ndi calorie yoyaka yomwe imayaka makilogalamu 750 pagulu. Monga momwe Dean ananenera, "Ngakhale pakapita msinkhu, kupalasa masewera olimbitsa thupi kungathandize kuti thupi likhale ndi thanzi labwino."

Osati ku New York? Lembani ku rink yanu yapamwamba ndikukwereka masewera awiri kwa maola angapo. Ndi njira yabwino kwambiri yogwirira ntchito ndi banja lanu lonse.

> Zotsatira:

> American Heart Association. "Kusagwira Thupi ndi Matenda a Mtima - Kupita Kwa Akazi". Pitani ku Red kwa Women® . Chilendo

> American Heart Association. Zoona Zokhudza Matenda a Mtima Amayi - Pitani Ofiira Kwa Amayi ". Pitani ku Red kwa Women® . Chilendo

> American Heart Association . " American Heart Association Zopereka Zochita za Pakati pa Anthu Achikulire." Mwezi wa 2016. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/AchiwiriBasics/American-Heart-Asociation-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WJFWFvk

> American Heart Association. "Kulephera kwa Mtima Kumayesedwa Kuti Kuwonjezere Mwadongosolo, Malinga ndi Zotsatira Zatsopano.". Nkhani ya American Heart Association . January 25, 2017. http://news.heart.org/heart-failure-projected-to-increase-dramatically-according-to-new-statistics/