Ukusebenza Okuphezulu Oku-2 Okwehlisa Ukuguga Ezingeni Leselula

-Delile

• Imininingwane yocwaningo
• Qala inqubo yakho ye-telomere-friendly noma kunini

Futhi, ungaguqula kanjani noma yikuphi ukuzivocavoca kube ukujima kwe-HIIT.

Ucwaningo olusha luthole ukuthi ngaphezu kwazo zonke ezinye izinzuzo zezempilo osuvele wazi ngokuzivocavoca umzimba, nakho kungasiza ngokuguga.

Kepha akuzona zonke izivivinyo ezenziwa zilingane - okungenani ngokusho kwesifundo esisha kwi-European Heart Journal.

Ngokwalolu cwaningo, kufanele ungeze ukukhuthazela nokuqeqeshwa kwesikhathi esiphakeme (HIIT) enkambisweni yakho. Lokhu kuzivocavoca kugcina izinga lokushaya kwenhliziyo yakho likhuphukile futhi kungagcina amaseli akho amancane isikhathi eside. Abaphenyi bakuthole lokhu ngokulinganisa izakhiwo ezisekugcineni kwama-chromosomes, aziwa ngokuthi ama-telomere.

Ngenxa yocwaningo oludala, siyazi ukuthi ama-telomeres ethu aqala ukuncipha njengoba sikhula. Futhi, abantu asebekhulile abanama-telomere amade ababoni ukuguga kwemithambo yegazi ngokushesha njengabantu abanemifushane. Lokhu kusho ukuthi imithambo yabo ivame ukuba sesimweni esingcono futhi abasengozini encane yezimo ezifana nesifo senhliziyo nesifo sohlangothi.

Imininingwane yocwaningo

• Ucwaningo lulandele abantu abangu-124 abazivocavoca imizuzu engama-45, kathathu ngesonto, amasonto angama-26.
• Abahlanganyeli bahlukaniswe baba ngamaqembu amane: iqembu le-aerobic (ukugijima okuqhubekayo), iqembu le-HIIT (uhlelo lwe-4 × 4 isikhawu), iqembu lokumelana (izivivinyo eziyisishiyagalombili ezenzelwe umshini), neqembu lokulawula (akukho ukuzivocavoca nhlobo).
• Ekupheleni kwamasonto e-26, labo abaseqenjini lokulawula nokuphikisa babengenalo ushintsho kubude be-telomere. Kodwa-ke, labo abaseqenjini le-aerobic ne-HIIT babone ukukhula “okuphindwe kabili” ubude.

Abaphenyi baphinde bathola ukuthi abantu abaseqenjini le-aerobic ne-HIIT bahlangabezana nomsebenzi owengeziwe we-telomerase. Le yinqubo edale ukuthi ama-chromosomes abo abe made.

Kuyafaneleka ukuphawula izinto eziningana ngalolu cwaningo:

• Ayizange ilinganise izinzuzo zokuphefumula, okukuvumela ukuthi ungashaywa umoya lapho unyuka ngezitebhisi.
• Ubude beTelomere abuyona kuphela into ebangela ukuguga.

Futhi ngeke kube nenembile ukusho ukuthi ukuvivinya umzimba nge-aerobic noma i-HIIT kuphela okwenza lolu shintsho ezintweni zokuguga ezinempilo. Lezi zivivinyo zisiza ukudlala indima ekuvuseleleni i-nitrous oxide, esiza ukugcina i-mitochondria yakho iphilile futhi igcina izindlela zokulwa noma zokundiza emzimbeni wakho.

Ngenkathi isifundo singatholanga izinzuzo zokulwa nokuguga ekuqeqesheni ukumelana, akusho ukuthi akukho nzuzo yokuphakamisa izinsimbi. Njengoba ukhula, umzimba wakho uzobe wehlise isisindo semisipha. Lokhu kungandisa ubungozi bakho:

• ukuwa
• ukuphuka
• umsebenzi okhubazekile
• ukukhumuzeka kwamathambo
• ukufa

Uma kukhona, phatha lolu cwaningo njengesikhumbuzo sokugcina indlela elinganiselayo yokuzivocavoca umzimba. Zama ukuxuba kwe-aerobic nokumelana: Qalisa ngoLwesibili bese uphakamisa izinsimbi ngoLwesine.

Qala inqubo yakho ye-telomere-friendly noma kunini

Uma ungakaze ube yi-gym aficionado, ukusebenzisa i-aerobic ne-HIIT kuyindlela enhle yokuqala. Ngemuva kwakho konke, lolu cwaningo lubone ukukhula kubude be-telomere babahlanganyeli abaneminyaka ephakathi noma bengenaso isizinda sokuqina. Ithiphu: Cishe noma ikuphi ukuzivocavoca kungaba ukusebenza kwe-HIIT ngokumane kwenziwe ngezikhathi zamandla.

I-HIIT ifaka izinkathi ezimfushane zokuzivocavoca okunamandla okulandelwa isikhathi sokululama noma esilula. Ukuzivocavoca kwe-HIIT okuyimizuzu eyisikhombisa kuvamile, noma ngabe kufanele wenze lo msebenzi ngokuya ngezidingo namandla akho omzimba.

Njengoba uthola ukunethezeka ngokwengeziwe ngokuzivocavoca umzimba, gxila ekwakheni imisipha yakho ngesisindo noma ngoqeqesho lokumelana.

U-Emily Gadd ungumbhali nomhleli ohlala eSan Francisco. Uchitha isikhathi sakhe sokuphumula elalela umculo, ebuka ama-movie, echitha impilo yakhe kwi-intanethi, nasemakhonsathini.