Kuchepetsa Zowopsa za Kuthamanga Kwambiri Kwambiri Ndi Kuyenda Kwambiri Ndiponso Kulimbitsa Mphamvu
Kuchita masewera olimbitsa thupi kungathandize kuchepetsa kuthamanga kwa magazi monga mankhwala ambiri. Kuchita masewero olimbitsa thupi monga kuyendayenda mofulumira kumalimbikitsidwa kwa anthu omwe ali ndi matenda oopsa kwambiri ndi akuluakulu azaumoyo monga American Heart Association.
Uthenga wabwino ndi wakuti mungathe kusangalala ndi maulendo osiyanasiyana oyendayenda, kuphatikizapo maulendo afupikitsidwe, oyendayenda, ndi maulendo aatali kuti mupeze zotsatira.
Maphunziro olimbitsa thupi, opangidwa kuwonjezera pa kuchita masewera olimbitsa thupi, amathandizanso anthu omwe ali ndi kuthamanga kwa magazi.
Kambiranani zosowa zanu ndi dokotala wanu ndipo muonetsetse kuti boma lirilonse liyenera kukhala lanu komanso zosowa zanu. Musasinthe mankhwala anu popanda kufunsa dokotala wanu.
Ndondomeko ya Ntchito
Lolemba: Kuyamba kwa sabata lanu la ntchito kungakhale kovuta. Ili ndi tsiku labwino kuti muzisangalala ndi magawo atatu oyenda mofulumira, kuti tsiku lanu lisapitirire. Mphepo kumapeto kwa tsiku ndi kusinthasintha ndi kuyendetsa njira kuti athetse nkhawa.
Lachiwiri: Tsiku la masewera olimbitsa thupi. Gwiritsani ntchito mphindi 40 zoyendayenda kumalo kapena pamtunda wopangira mphindi 20.
Lachitatu : Ndi tsiku la hump. Pezani nkhawa yanu pokonzekera kudutsa paki kapena malo obiriwira. Mukhoza kupanga kuyenda kofulumira kapena kuyenda pang'onopang'ono. Sangalalani ndi kusinthasintha komanso kuyendetsa nthawi.
Lachinayi : Tsiku lodzimana.
Kuyenda masewera 40 kwa mphindi makumi awiri ndi mphindi 20 zokhazikika.
Lachisanu: Kutsirizitsa sabatayi ndi ntchito zochepa zokhala ndi mphindi 10 zokhazikika. Mutha kuchitapo chimodzi musanayambe ntchito, wina pa nthawi yopuma, ndi wina pamasana kapena pambuyo pa ntchito. Tsopano mukhoza kumasuka kunyumba, kupita ku phwando, kapena kuyamba kuthawa kwa mlungu.
Loweruka : Loweruka ndi Lamlungu ndi nthawi yochuluka yomwe mungakumane nayo masiku omaliza omwe simungathe kuchita sabata.
Ngati mwafupikitsa pafupipafupi 150 kuyenda mofulumira, konzani maulendo oyendayenda kuti mutsirize sabata. Ngati mwaphonya gawo lophunzitsira mphamvu, sangalalani tsopano.
Lamlungu : Konzani zokondwerera kudutsa paki kapena malo ena obiriwira kuti muchepetse nkhawa. Kusintha ndi kusinthasintha njira kungathandizenso kuthetsa mavuto.
Malangizo Ogwira Ntchito
Mudzapeza zosiyana zochita masewero olimbitsa thupi monga maphunziro atsopano komanso akuluakulu kudziwa zomwe ziri zabwino. Chofunika kwambiri ndikuti kuchita masewera olimbitsa thupi kumalimbikitsidwa, kotero musalole kuti matenda anu okhudzidwa ndi chifuwa akhale chifukwa cholimbiritsa.
- American Heart Association imalimbikitsa kuchepetsa kuthamanga kwa magazi: "Pezani nthawi yokwana 150 minutes (maola awiri ndi 30 minutes) pa sabata lochita masewera olimbitsa thupi, monga kuyenda mwamsanga. Pangani mphindi 40, katatu kapena kanayi pa sabata. Phatikizani ntchito yolimbitsa thupi osachepera masiku awiri pa sabata. Phatikizani kusinthasintha ndi machitidwe otambasula. "
- CDC imalimbikitsa, "Khala wolimbikira. Yesetsani kuyenda ulendo wamphindi 10 katatu patsiku, masiku asanu pa sabata."
Kuyenda Mwakhama
Kuti muyambe kuyendetsa masewero olimbitsa thupi, mayendedwe anu azikhala mofulumira kwambiri moti amachititsa kuti muziyenda bwino ndipo muwona kuti mukupuma mofulumira.
Lembani kuyenda mwendo wanu kuti mukwaniritse msinkhu uwu. Mungaphatikizepo mapiri ndi masitepe kuti muthe kukwera mtima wanu. Ngati mutenga masewera anu kapena kuvala bandwatch kapena mawonekedwe olimbitsa thupi omwe amasonyeza kuthamanga kwa mtima wanu, yesetsani mlingo womwe ndi 50 mpaka 70 peresenti ya kuchuluka kwanu kwa mtima.
Kugwiritsa Ntchito Fomu Yoyenda Yoyenera
Yambani kuyamba kuyenda limodzi ndi mphindi zingapo mofulumira ngati kutentha. Pindulani kwambiri ndi mayendedwe anu pogwiritsa ntchito malo abwino oyendayenda komanso ndondomeko yamphamvu. Mudzakhoza kupuma mozama, ndipo mudzapeza kuti mukutha kuyenda mofulumira.
Sungani Kuti Muziyenda
Dzipangire wekha pa nsapato za masewera oyenerera kuti aziyenda bwino.
Mitundu yambiri ya nsapato zothamanga ndi yoyenera, ndipo antchito pa sitolo yaikulu ya nsapato akhoza kuonetsetsa kuti mwakonzeka bwino. Fufuzani nsapato zomwe zili zosavuta komanso zosasintha. Ngati mukukonzekera kuyenda tsiku la ntchito, tengani nsapato za masewera kapena mutenge nsapato zotonthoza zomwe zingakuthandizeni kuyenda mofulumira.
Valani zovala zonyansa zomwe zingakuthandizeni kuti musangalale kuyenda popanda kuyendetsa kapena kuyendetsa mkono. Sankhani nsalu zamakono zomwe zidzatuluka thukuta ndikukupangitsani kukhala ozizira ndi owuma. Mwinanso mukhoza kusunga zovala zolimbitsa thupi popita kuntchito kapena m'galimoto yanu.
Kuthamanga
Ndikofunika kukhala hydrated. Kukhala wopanda madzi m'thupi kumakhudzanso kuthamanga kwa magazi ndipo kungawononge mkhalidwe wanu. Imwani kapu ya madzi musanayende maulendo ndi kapu ya madzi pa mtunda uliwonse womwe mukuyenda, pafupifupi maminiti 20. Malingaliro onsewa ndi kulola ludzu kukhala mtsogoleri wanu. Komabe, ngati muli ndi mankhwala mankhwalawa amatha kukhala odalirika. Mungafunike kunyamula botolo la madzi limodzi kuti mukakhale ndi madzi pamene mukuyenda.
Pangani Nthaŵi Yophunzitsa Zochita
Zomwe zimachitika nthawi yayitali komanso zochepa zimapezeka kuti zimapindula ndi maphunziro ndipo zimalimbikitsidwa ndi akuluakulu azaumoyo. Ngati mukuona kuti ndi kovuta kupatula nthawi yambiri yogwiritsira ntchito masewera olimbitsa thupi, pezani nthawi yoyenda mofulumira kwa mphindi 10 mpaka 15. Kugwiritsa ntchito mphamvu sikuyenera kukhala nthawi yambiri. Gulani kutsutsa magulu kapena dumbbells kuti mukhale osakonzekera mwamsanga, kapena gwiritsani ntchito thupi lopanda thupi lomwe silikusowa zipangizo.
> Zotsatira:
> Park S, Rink LD, Wallace JP. Kuwonjezeka kwa zochitika zolimbitsa thupi kumawombera kuchepetsa kuthamanga kwa magazi kusiyana ndi gawo limodzi lopitirira, mukuthamanga kwa thupi. Journal of Hypertension . 2006; 24: 9.
> Pescatello LS, MacDonald HV, Lamberti L, Johnson BT. Kuchita Kachilombo Kachilombo: Kapepala Kakang'ono Kuthandizira Kuphatikiza Malangizo Opezekapo ndi Research Research. Curr Hypertens Rep. 2015; 17 (11): 87.
> "Ntchito Yopangidwira ndi Kuthamanga kwa Magazi," American Heart Association, 8/4/14.