Konke Ngaleyo Pace: Izinzuzo Zokugijima

-Delile

• Kungakususa kulelo thafa lokuzivocavoca
• Kungakusiza ukuthi wehlise isisindo
• Ingaqinisa amasosha akho omzimba
• Inomphumela omuhle ekumelaneni ne-insulin
• Kungasiza ukukuvikela emiphumeleni emibi yengcindezi
• Kungakusiza ukuthi ubhekane nokudangala
• Igcina umgogodla wakho uguquguquka njengoba ukhula
• Okokugcina kodwa nakanjani okungenani: Kungasindisa impilo yakho
• Isikhathi esihle sosuku sokugijima?
• Okubalulekile

Endaweni ethile phakathi kwe-sprint evuthayo, ejuluka izithukuthuku nokuhambahamba ngokukhululeka, kunendawo emnandi eyaziwa njengejog.

Ukugijima kuvame ukuchazwa njengokugijima ngejubane elingaphansi kwamamayela ayi-6 ngehora (mph), futhi kunezinzuzo ezithile ezibalulekile kubantu abafuna ukuthuthukisa impilo yabo ngaphandle kokweqisa.

Yini enkulu ngalokhu kuvivinya umzimba ngokulingene? Njengokugijima, kuthuthukisa impilo yakho yokuphefumula futhi kukhulise imizwa yakho. Nalu uhlu lwezinye izinzuzo zokugijima:

Kungakususa kulelo thafa lokuzivocavoca

I-American Heart Association ibiza ukuhamba uhlobo oludume kakhulu lokuvivinya umzimba esizweni. Abantu bahamba nezinja zabo, bahambahamba olwandle, bakhuphuka izitebhisi emsebenzini - siyathanda ukuhamba.

Kepha kuthiwani uma ukuhamba kungakhuphi izinga lokushaya kwenhliziyo yakho ngokwanele isikhathi eside ngokwanele? Kuthiwani uma usuqede ipuleti? Ukugijima kuyindlela enhle yokwandisa ukuqina kokuzivocavoca kwakho kancane kancane, ukuze unciphise ubungozi bokulimala okungakubeka eceleni amasonto.

Ngaphambi kokuba uqale ukugijima, khuluma nodokotela wakho ukuze uqiniseke ukuthi yindlela efanele yokuzivocavoca umzimba kuwe.

Kungakusiza ukuthi wehlise isisindo

Ukuhamba, ukuhamba ngamandla, ukugijima, nokugijima - konke kuthuthukisa impilo yenhliziyo futhi kusize ukuvimbela ukukhuluphala. Kepha uthole ukuthi uma ufuna ukukhulisa ukwehla kwesisindo sakho, uzoba nempumelelo enkulu uma uthatha ijubane lakho.

Isifundo asihlukanisi phakathi kokugijima nokugijima. Esikhundleni salokho, kugxile ekwehleni kwesisindo esenzekile lapho ababambiqhaza begijima esikhundleni sokuhamba.

Ingaqinisa amasosha akho omzimba

Engxenyeni engcono yekhulu leminyaka, ososayensi bokuzivocavoca bacabanga ukuthi ukuvivinya umzimba ngamandla kungakushiya ubuthakathaka futhi usengozini yokutheleleka nezifo. Ukubhekisisa lokhu kubonisa okuphambene nakho kuyiqiniso.

Ukuvivinya umzimba ngokulingene, njengokugijima, empeleni kuqinisa impendulo yomzimba wakho ekuguleni. Lokho kusebenza kuzo zombili izifo zesikhashana, njengezifo eziphezulu zokuphefumula, kanye nezifo zesikhathi eside, njengesifo sikashukela.

Inomphumela omuhle ekumelaneni ne-insulin

Ngokusho kwalaba baseMelika abangaphezu kwezigidi ezingama-84 bane-prediabetes, okuyisimo esingaguqulwa.

Ukumelana ne-insulin kungenye yezimpawu ze-prediabetes. Amaseli asemzimbeni wakho avele angaphenduli i-insulin, i-hormone egcina amazinga kashukela egazini ehlolile.

Izindaba ezimnandi: Ucwaningo oluthile luthole ukuthi ukugijima noma ukugijima njalo kunciphisa ukumelana ne-insulin kubahlanganyeli besifundo. Abaphenyi baqaphele ukuthi ukwehla kwamafutha omzimba nokuvuvukala kungahle kube ngemuva kokuthuthuka kokumelana ne-insulin.

Kungasiza ukukuvikela emiphumeleni emibi yengcindezi

Noma ungumuntu othanda ukugijima, umthandi weHatha yoga, noma isilo sebhola, nakanjani uzohlangabezana nengcindezi. Ukugijima kungavikela ubuchopho emiphumeleni eyingozi yokuxineka.

Izifundo ezithile zathola ukuthi ukuvivinya umzimba nge-aerobic, njengokugijima, kungathuthukisa ukusebenza okuphezulu futhi kuvikele ubuchopho ekunciphiseni okuhlobene nokuguga nokucindezeleka.

A ovela eBrigham Young University uthole ukuthi phakathi kwamagundane avezwe ezimeni ezicindezelayo, labo ababevunyelwa njalo ukugijima esondweni benza kangcono, benza amaphutha ambalwa kakhulu ukulandela umgwaqo futhi bakhombisa amandla aphezulu okukhumbula nokuhamba ngobuchule.

Kungakusiza ukuthi ubhekane nokudangala

Ukuzivocavoca kudala kwaziwa ukusiza abantu ukuphatha izimpawu zokucindezeleka, kepha isayensi entsha ingasiza ekuchazeni ukuthi kanjani.

Izinga eliphakeme le-cortisol lixhunyaniswe neziqephu zokudangala. ICortisol yihomoni ekhishwa ngumzimba wakho ekuphenduleni ukucindezeleka.

Ucwaningo lwango-2018 luhlolisise amazinga e-cortisol kubantu abafuna ukwelashwa kokucindezeleka. Ngemuva kokuzivocavoca amasonto ayi-12, labo ababezilolonga njalo esifundweni babenciphise amazinga e-cortisol kulo lonke usuku lwabo.

Odokotela eMayo Clinic beluleka abantu abanezimpawu zokukhathazeka noma zokudangala ukuthi benze umsebenzi abawujabulelayo. Ukugijima kuyisibonelo esisodwa nje.

Ukuze uthole okuhle kunqubo yakho yokugijima:

• Sebenzisa impango. Ochwepheshe bezokugijima bathi uzoba umgijimi osebenza kahle uma usebenzisa ama-glutes akho ukukuhambisa.
• Thola ukuhlaziywa kwe-gait. Udokotela osebenza ngokukhethekile kwezokuqeqeshwa kwezemidlalo angakusiza ugijime ngokuphepha nangendlela efanele.
• Thuthukisa ukuzivocavoca umzimba wonke. Ngeza amandla, umongo, nokuqeqeshwa ukulinganisela ukuvimbela isithukuthezi nokuzuzisa umzimba wakho wonke.

Igcina umgogodla wakho uguquguquka njengoba ukhula

Phakathi kwamathambo omgogodla osemhlane wakho, amadiski amancane, aguquguqukayo enza njengamaphakethe wokuvikela. Ama-disc empeleni angamasaka agcwele uketshezi. Bangancipha futhi baphele lapho ukhula, ikakhulukazi uma uphila impilo yokuhlala phansi.

Ukuhlala isikhathi eside kungangeza ekucindezelweni kwalawa ma-disc ngokuhamba kwesikhathi.

Izindaba ezimnandi ukuthi ukugijima noma ukugijima kugcina usayizi nokuguquguquka kwalawa ma-disc.

Omunye wabantu abangu-79 uthole ukuthi abagijimi abajwayelekile abagijima ngejubane lamamitha ama-2 ngomzuzwana (m / s) babenama-disc hydration angcono namazinga aphezulu we-glycosaminoglycan (uhlobo lokuthambisa) kuma-disc abo.

Uma lawo madiski enempilo futhi enamanzi amaningi, uzozizwa uguquguquka kalula njengoba uhamba osukwini lwakho.

Okokugcina kodwa nakanjani okungenani: Kungasindisa impilo yakho

Indlela yokuphila yokuhlala phansi, noma ngabe udlala imidlalo yevidiyo noma usebenza etafuleni lakho, kungakhuphula ubungozi bokufa ngaphambi kwesikhathi. Okungaziwa kangako ukuthi ukugijima ngokuhamba kancane izikhathi ezimbalwa ngesonto kungakugcina uphila isikhathi eside.

KuCopenhagen City Heart Study, abacwaningi balandela iqembu labagijimi kusukela ngo-2001 kuya ku-2013. Iqembu elaba nomlando omuhle kakhulu wokuphila isikhathi eside kwakuyiqembu elaligijima ngejubane “elikhanyayo” ihora elingu-1 kuye kwangama-2.4, izinsuku ezi-2 kuye kwezi-3 isonto.

Ucwaningo luthole ukugxekwa, ngokwengxenye ngoba "ukukhanya" bekungachazwa, futhi lokho okubhekwa njengokukhanya "kumdlali kungaba yinkinga enkulu komunye umuntu. Okutholakele kuphikisana nolunye ucwaningo oluphakamisa ukuthi ukuvivinya umzimba kanzima kungaba ngcono kuwe.

Yize kunjalo, ucwaningo luqinisekisa lokho esesivele sikwazi mayelana nokungena kutrreadmill noma ukushaya umzila: Awudingi ukusubatha njengoCaster Semenya noma ugijime ama-marathons afana no-Yuki Kawauchi ukuzwa izinzuzo zokuzivocavoca umzimba.

I-American Heart Association incoma ukuthi uzinakekele kahle izinyawo zakho ngaphambi, phakathi nangemva kokugijima. Gqoka izicathulo ezenzelwe ukugijima, khuluma nochwepheshe mayelana nokufakwa noma ama-orthotic, futhi uhlole noma yimaphi amabhamuza noma ukuvuvukala ngemuva kokugijima.

Isikhathi esihle sosuku sokugijima?

Vele, isikhathi esihle sosuku sokugijima yiso esikusebenzelayo! Kubantu abaningi, lokho kusho ukugijima ekuseni ngaphambi kokuba usuku lwabo olumatasa ludle wonke umzuzu wokuphumula.

Izifundo eziqhathanisa imiphumela yokuzivocavoca ngezikhathi ezahlukahlukene zosuku zithole imiphumela exubile.

Ukubuyekezwa kwezifundo zika-2013 kutholile ukuthi, kwamanye amadoda, ukukhuthazela kokuzivocavoca nge-aerobic kwandisiwe uma kwenziwa ekuseni.

Ucwaningo lwakamuva luthole ukuthi ukuzivocavoca ekuseni kungalungisa isigqi sakho se-circadian, kwenze kube lula ukulala kusihlwa futhi kube lula ukuvuka ekuseni kakhulu.

Ukubuyekezwa kwezincwadi zika-2005 ezibandakanya isigqi se-circadian nokuzivocavoca kuphethe ngokuthi isikhathi esihle sosuku sokuzivocavoca singancika ekuvivinyweni.

Ngenkathi imisebenzi ebandakanya amakhono amahle, isu, kanye nesidingo sokukhumbula izeluleko zokuqeqesha - njengemidlalo yeqembu - ibingcono uma yenziwa ekuseni, imisebenzi yokukhuthazela - njengokugijima nokugijima - ingahle ikhiqize kakhulu uma yenziwe ntambama noma kusihlwa kakhulu lapho izinga lokushisa kwakho okuyisisekelo liphakeme.

Kodwa-ke, abacwaningi baxwayisa ngokuthi iziphetho zabo zingaba ukweqisa ngokweqile.

Uma ukunciphisa isisindo kuyinjongo yakho, kutholakale ukuthi ababambiqhaza abazilolonge ekuseni balahlekelwe "isisindo esikhulu" kunalabo abazivocavoca kusihlwa. Ekugcineni, isikhathi esihle sosuku sokugijima sincike ezinhlosweni zakho nasendleleni ophila ngayo.

Ukugwema ukulimala:

• Thola igiya elifanele. Ukugwema ukubekelwa eceleni ngokulimala, sebenza nochwepheshe ukuthola uhlobo olulungile futhi ulingane esicathulweni esigijimayo.
• Ungagudluki. Kungabonakala sengathi ukugoqa okuningi kulingana nomthelela omncane, kepha uma ungumgijimi omusha, ukubuyela emuva kungaba yiqiniso. baxhumanise izicathulo ezingama-cushy, "maximalist" namathuba amakhulu okulimala.
• Prakthiza ukuma kahle. Ukugijima ikhanda lakho libheke phansi noma amahlombe akho ewile kubeka ukucindezeleka okwengeziwe kuwo wonke umzimba wakho. Amehlo aphakeme, amahlombe emuva nangaphansi, isifuba siphakanyisiwe, ukubandakanyeka okuyisisekelo - yindlela onqanda ngayo ukulimala emhlane nasemadolweni.
• Khuluma nodokotela wakho kuqala. Uma ukhuluphele noma sekunesikhathi uzivocavoca, khuluma nodokotela wakho ngaphambi kokuqala ukugijima.

Okubalulekile

Ukugijima kuyindlela yokuzivocavoca umzimba lapho ugcina khona isivinini sokugijima ngaphansi kuka-6 mph. Ukugijima njalo kungakusiza wehlise isisindo, ikakhulukazi uma futhi ushintsha indlela odla ngayo.

Ukugijima kungakusiza nokuthi uthuthukise impilo yenhliziyo yakho namasosha omzimba, unciphise ukumelana ne-insulin, ubhekane nengcindezi nokudangala, futhi ugcine ukuguquguquka njengoba ukhula.