Nikeza inhliziyo yakho ukuzivoxavoxa

Ukuzivocavoca umzimba kungenye yezinto ezinhle kakhulu ongayenzela inhliziyo yakho. Ukuzivocavoca njalo kusiza ukunciphisa ubungozi besifo senhliziyo futhi kwengeza iminyaka empilweni yakho.

Awudingi ukuchitha amahora ejimini nsuku zonke ukuze ubone izinzuzo. Ukuhambisa umzimba wakho imizuzu engama-30 ngosuku kwanele ukuthuthukisa impilo yenhliziyo yakho.

Uma unesifo sikashukela noma isifo senhliziyo, khuluma nomhlinzeki wakho wezempilo ngaphambi kokuqala uhlelo lokuzivocavoca.

Ukuvivinya umzimba kusiza inhliziyo yakho ngezindlela eziningana.

• Ishisa ama-calories. Lokhu kungakusiza ulahlekelwe amakhilogremu (kilograms) noma uhlale esisindweni esinempilo. Ukukhuluphala ngokweqile kuyimbangela enkulu yesifo senhliziyo.
• Yehlisa umfutho wegazi. Ukwenza uhlobo oluthile lokuvivinya umzimba ngokulingene, okwemizuzu engama-30 kuye kwengu-60 ezinsukwini eziningi zesonto, kungasiza ukwehlisa umfutho wegazi. Umfutho wegazi ophakeme ungenye ingozi enkulu yesifo senhliziyo.
• Yehlisa ukucindezeleka. Ukuvivinya umzimba njalo kuyisimo esiqinisekisiwe sokucindezeleka. Ochwepheshe abaqiniseki ukuthi ukucindezeleka kudlala indima eqondile yini esifweni senhliziyo. Kepha kungahle kube nomthelela kwezinye izinto ezinobungozi.
• Yehlisa i-cholesterol. Ukuvivinya umzimba kungehlisa izinga lakho le-LDL ("elibi" le-cholesterol). Izinga eliphakeme le-LDL liyingcuphe enkulu yesifo senhliziyo.

Uma kwenziwa kahle, noma yiluphi uhlobo lokuzivocavoca lungaba luhle emzimbeni wakho. Kepha ukuzivocavoca umzimba ngohlobo oluhle kakhulu lwenhliziyo yakho. Ukuvivinya umzimba nge-aerobic yinoma yimuphi umsebenzi osebenzisa imisipha emikhulu emzimbeni wakho futhi ushaye inhliziyo yakho ngokushesha.

Ukuzuzisa inhliziyo yakho, ochwepheshe batusa ukuthola okungenani imizuzu engama-30 yokuvivinya umzimba ngokulingene ngezinsuku eziningi. Lokhu kungamahora angama-2,5 ngesonto. Ungakuhlukanisa futhi lokhu kube yizikhathi ezimbalwa zemizuzu eyi-10 noma engu-15 usuku ngalunye. Ukuzivocavoca okuphakathi kwe-aerobic kufaka:

• Ukudansa
• Ukuhamba izintaba endaweni eyisicaba
• Ukuhamba ngebhayisikili ngaphansi kuka-10 mph
• Ukuhamba okumaphakathi (cishe u-3.5 mph)
• Igalofu (ayisebenzisi inqola)
• Ukushushuluza eqhweni
• Ithenisi (iphindwe kabili)
• I-Softball
• Ukubhukuda
• Ingadi
• Umsebenzi wegceke elikhanyayo

Ukuze uthole izinzuzo zenhliziyo ezengeziwe, cabanga ukungeza umsebenzi onamandla esontweni lakho. Uma konke ukuzivocavoca kwakho kunomdlandla, lwela ukuthola okungenani imizuzu engama-75 isonto ngalinye. Ukuzivocavoca ngamandla kwe-aerobic kufaka:

• Ukuhamba ngamandla (cishe u-4.5 mph)
• Ukuhamba ngebhayisikili ngaphezulu kwe-10 mph
• Ukukhuphuka intaba
• Ukushushuluza unqamule izwe
• Ukugibela izitebhisi
• Ibhola
• Ukugijima
• Intambo yokweqa
• Ithenisi (ibalula)
• Ibhola lomnqakiswano
• Umsebenzi osindayo wegceke

Ungabona ukuthi ukuzivocavoca kwakho kusesilinganisweni noma kunamandla ngokunaka ukuthi umzimba wakho uzizwa kanjani ngenkathi uzivocavoca.

Isilinganiso se-Borg se-Perceived Exertion Scale sikala ukuzikhandla kusuka ku-6 kuye ku-20. Ngesikhathi sokuvivinya umzimba, khetha inombolo echaza kangcono ukuthi usebenza kanzima kangakanani.

• 6 = Akukho ukuzikhandla
• 7 = Kukhanya kakhulu
• 8
• 9 = Kukhanya kakhulu, njengokuhamba kancane noma imisebenzi elula
• 10
• 11 = Ukukhanya
• 12
• 13 = Ngandlela thile, kudinga umzamo kepha akukwenzi uphelelwe umoya
• 14
• 15 = Kunzima
• 16
• 17 = Kunzima kakhulu, kufanele uziphoqe ngempela
• 18
• 19 = Kunzima kakhulu, izinga lokuzivocavoca eliphakeme kakhulu ongaligcina
• 20 = Ukuzikhandla okukhulu

Izinga lokuzivocavoca elilinganisiwe ngokuvamile lisuka ku-12 liye ku-14. Ungaguqula ileveli yokuzivocavoca kwakho ngokwehlisa ijubane noma ukusheshisa.

Ukuze ubone imiphumela eqondile yokuvivinya umzimba enhliziyweni yakho, landela isilinganiso senhliziyo yakho, okungaba ngu-50% kuye ku-85% wesilinganiso senhliziyo yakho esiphezulu, ngokuya ngeminyaka yakho. Leli banga linika inhliziyo yakho inzuzo enkulu kakhulu.

Ukuthola isilinganiso senhliziyo yakho eqondisiwe:

• Thatha ikhefu elifushane ekuzivocavoca umzimba ukuze ushaye ngamandla. Ukukala ukushaya ngamandla kwakho esihlakaleni, beka inkomba yakho neminwe yakho ephakathi nendawo esihlakaleni sakho esiphambene, ngezansi kwesisekelo sesithupha. Ukukala i-pulse yakho entanyeni, beka inkomba yakho neminwe ephakathi nendawo ohlangothini lwe-apula lika-Adam.
• Bala inani lamabhithi ozizwayo ngemizuzwana eyi-10.
• Phindaphinda le nombolo ngo-6 ukukunika amabhithi ngomzuzu.

Thola iminyaka yakho bese uqonde isilinganiso senhliziyo:

• Iminyaka engama-20 ubudala - ukushaya okungu-100 kuya ku-170 ngomzuzu
• Uneminyaka engama-30 ubudala - ama-95 kuya ku-162 amabhithi ngomzuzu
• Uneminyaka engama-35 ubudala - ukushaya okungu-93 kuya ku-157 ngomzuzu
• Iminyaka engama-40 ubudala - ukushaya okungu-90 kuya ku-153 ngomzuzu
• Uneminyaka engama-45 ubudala - ukushaya okungu-88 kuya ku-149 ngomzuzu
• Iminyaka engama-50 ubudala - ama-beats angama-85 kuya kwangama-145 ngomzuzu
• Uneminyaka engama-55 ubudala - amabhithi angama-83 kuya kwayi-140 ngomzuzu
• Iminyaka engama-60 ubudala - ama-80 kuya ku-136 amabhithi ngomzuzu
• Iminyaka engama-65 ubudala - ama-78 kuya ku-132 amabhithi ngomzuzu
• Iminyaka engama-70 ubudala - ama-beats angama-75 kuya kwangama-128 ngomzuzu

Ukuthola isilinganiso senhliziyo yakho esilinganiselwe, susa iminyaka yakho kusuka ku-220.

Ukuvivinya umzimba ngokulingene, izinga lokushaya kwenhliziyo yakho okufanele libhekiswe kulo kufanele libe ngu-50% kuye ku-70% wesilinganiso senhliziyo yakho esiphezulu.

Ukuzivocavoca ngamandla, izinga lokushaya kwenhliziyo yakho okufanele libhekiswe kulo kufanele libe ngama-70% kuye kuma-85% wesilinganiso senhliziyo yakho esiphezulu.

Lapho uqala ukuzivocavoca umzimba, lwela inombolo ephansi ebangeni lakho leminyaka. Njengoba uthola ukulingana, ungasebenza kancane uye enombolweni ephakeme.

Uma izinga lokushaya kwenhliziyo yakho liphansi kunenhliziyo yakho ebhekiswe kuwe, kungenzeka ukuthi awujimi umzimba ngokwanele ukuze uzuze inhliziyo yakho. Uma izinga lokushaya kwenhliziyo yakho liphakeme kunalokho obekuhlosiwe, kungenzeka ukuthi uzivocavoca kanzima kakhulu.

Eminye imishanguzo yegazi inganciphisa izinga lokushaya kwenhliziyo yakho. Uma uthatha umuthi womfutho wegazi ophakeme, buza udokotela wakho ukuthi yiluphi uhla oluphilile kuwe.

Uma kube yisikhathi kusukela ubusebenza, kufanele uhlole umhlinzeki wakho ngaphambi kokuqala noma yimuphi umsebenzi omusha. Futhi, ukuze uqiniseke ukuthi uphilile ngokwanele ukuzivocavoca umzimba, hlola umhlinzeki wakho uma une:

• Umfutho wegazi ophezulu
• Isifo sikashukela
• Isimo senhliziyo
• Enye inkinga yezempilo

Ukuzivocavoca - ukuzivocavoca kwenhliziyo; Ukuvimbela i-CAD - ukujima; Ukuvimbela izifo zenhliziyo nemithambo yegazi - ukujima

Iwebhusayithi yeAmerican Heart Association. Izinga lenhliziyo ekhonjiwe. healthforgood.heart.org/move-more/articles/target-heart-rate. Kubuyekezwe uJanuwari 4, 2015. Kufinyelelwe ngo-Ephreli 8, 2020.

U-Arnett DK, uBlumenthal RS, u-Albert MA, et al. Umhlahlandlela we-2019 ACC / AHA mayelana nokuvinjelwa okuyinhloko kwesifo senhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice Guidelines. Ukujikeleza. 2019; 140 (11): e596-e646. I-PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

UBorg GA. Izisekelo ze-Psychophysical zokuzikhandla okubonakalayo. Ukuzivocavoca kweMed Sci Sports. 1982; 14 (5): 377-381. I-PMID: 7154893 pubmed.ncbi.nlm.nih.gov/7154893/.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

UThompson PD, uBaggish AL. Ukuzivocavoca kanye nezemidlalo yezinhliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 53.

• Izinzuzo Zokuzivocavoca
• Ukuzivocavoca Nokuqina Komzimba
• Ungayinciphisa Kanjani I-cholesterol
• Indlela Yokuvimbela Isifo Senhliziyo