Yesetsani Kukhala Wamphamvu, Mtima Wathanzi

Ngati cholinga chanu chirimbikitsa mtima wanu ndi kuchepetsa mavuto a mtima wanu, kuchita masewera olimbitsa thupi kungakhale ndi phindu lalikulu, monga kuchepetsa kupuma kwanu kwa mtima (RHR), cholesterol, ndi kuthamanga kwa magazi. Simusowa kuchita maola ambiri patsiku kuti mupeze ubwino, mwina. Kupita pang'ono kungapangitse kusiyana.

Zomwe Mudziwa Zokhudza Kugwiritsa Ntchito Mtima Wamphamvu

Ngati mukufuna kutaya mafuta kapena kusintha kwambiri thupi lanu, muyenera kuchita zambiri zolimbitsa thupi ndikugwira ntchito molimbika kwambiri.

Koma, chifukwa cha ubwino wa thanzi, apa pali zomwe muyenera kudziwa:

1. Mtundu wa masewera olimbitsa thupi : Malangizowo kuti azitha kuchita masewera olimbitsa thupi amatanthauza zinthu monga kuyenda, kuthamanga, njinga zamoto, kusambira, kapena ntchito iliyonse yamaganizo yomwe imapangitsa mtima wanu kukula (makamaka mwachindunji chanu cha m'madera oyandikana nawo). Anthu ambiri amayamba ndi ndondomeko yoyenda, koma muyenera kusankha zinthu zomwe mumakonda komanso kuti mumadziwonera nokha nthawi zonse.
2. Mphamvu yapafupi : Kuthamanga kwapafupi kumatanthauza kuti mukugwira ntchito pafupifupi 60 peresenti mpaka 70 peresenti ya kuchuluka kwa mtima wanu, kapena zomwe zingakhale mlingo wachinayi kapena zisanu pazomwe mukuganiza kuti mukuchita. Izi sizikutanthauza kuti mumangogwira ntchito pamlingo umenewu. Kuponyera mowonjezereka kumapangitsa kuti mtima wanu wonse usagwiritsidwe ntchito (osati kutchula kalori yanu-yotentha) ndipo motalika, pang'onopang'ono kugwira ntchito mofulumira kuli ndi phindu lalikulu. Kuphatikizana ndi zofuna zambiri kumapangitsa zinthu kukhala zosangalatsa popindula kwambiri mtima wanu.

1. Nthawi yambiri : Kuti amvetsetse bwino thanzi la mtima, American Heart Association imapanga mphindi 150 pamlungu kuti azichita masewera olimbitsa thupi kapena 75 mphindi pa sabata lochita masewera olimbitsa thupi. Chosavuta kukumbukira ndi mphindi 30 patsiku, kasanu pa sabata. Simukuyenera kuchita zonse mwakamodzi, phindu lidzabwera ngati mutagawanitsa ntchito yanu mu magawo awiri kapena atatu a 10 mpaka 15 mphindi patsiku. Musalole kuchita masewera olimbitsa thupi chifukwa chakuti simungathe kuchita maminiti 30. Kusuntha kulikonse kuli bwino kuposa kanthu. Musachite mantha kuti muzipanga nthawi yanu kapena kuyamba pang'ono. Yambani kumene muli, osati kumene mukufuna kukhala.

1. Masiku ambiri a sabata : Mofanana ndi zochitika zina zochitika, nthawi zambiri mumachita masewero olimbitsa thupi, zomwe mungathe kuchita ndi zomwe nthawi yanu imapereka. Ngati ndinu oyamba, mukhoza kuyamba ndi masiku atatu pa sabata ndi tsiku lopuma pakati. Kuchita masewera olimbitsa thupi kungapange kanthu tsiku lililonse la sabata. Mukamachita masewera olimbitsa thupi, mukamayesetsa kuchita zambiri, yambani ndi zomwe zimakukondani ndipo mupite kumeneko.

Kuyambapo

Ngati simukulimbikitsidwa kusunthira, malangizo awa angakuthandizeni kuthana ndi zovuta zomwe zikukuyenderani:

• Chotsani zifukwa . Chifukwa chimodzi chodziwika bwino chomwe timapuma pochita masewera olimbitsa thupi ndikuti tili ndi zina, zofunika kwambiri, zomwe tiyenera kuchita. Tsopano kuti mudziwe kuti nthawi yaying'ono bwanji komanso kuti mtima wanu ukhale wamphamvu bwanji, mutha kuikapo chifukwa ichi kuti mupumule.
• Ganizirani za thanzi . Tangoganizani mtima wanu ukupopera magazi ambiri pamtunda uliwonse, mpweya womwe ukuyenda mthupi mwako, mphamvu zonse zomwe mumamanga nthawi zonse mukasuntha. Kuwona zinthu zonse zabwino zomwe zikuchitika mkati mwa thupi lanu kungakuthandizeni kuchita zomwe mwachita.
• Sungani bwino . Zimakhala zosavuta kuti ukhale wopanikizika ndi zosankha zonse, koma monga mukuonera pazimenezo, sizikutenga zambiri kuti kulimbikitse mtima wanu. Yambani ndi ntchito yosavuta, yopezeka pomwepo ndikusankha liti, kuti ndi liti momwe mungakwaniritsire mlungu uliwonse. Zonse zomwe muyenera kuchita ndizitsatira ndondomekoyi ndi kuonjezeranso pamene mukukonzekera.

• Khalani osinthasintha . Ngati simungathe kupeza ntchito yanu, ganizirani njira zina zogwirira ntchito. Yendani maulendo owonjezera pa golosale kapena misika, tambani pazitali zam'kati kapena mutenge galuyo kuti muyende ulendo wochuluka. Zonsezi ndi zabwino kwa mtima wanu, ngakhale kuti sizinakhazikitsidwe ntchito.

_Zotsatira

_{Fogoros, Rich, MD " Zizindikiro Zodziwika za Matenda a Mtima ." Zokhudza Matenda a Mtima . http://heartdisease.about.com/od/coronaryarterydisease/a/heartsymptoms.htm . Kuchotsedwa: Feb. 16, 2008.}

_{Mankhwala Othandiza pa Intaneti. "Kodi Mtima Wanu Ndi Wolimba Motani?" Mankhwala Othandiza pa Intaneti. Ikubweranso Feb. 18, 2008.}

_{Muth, Natalie Digate, MPH, RD. "Matenda a Mtima: Kodi Pali Kugawanitsa kwa Magulu?" IDEA Fitness Journal, Nov-Dec 2007.}

_{Roberts, Scott.o. "Kuyankha kwachisomo cha mtima pazochita zolimbitsa - Ndemanga Mwachidule". American Fitness.}