Isilinganiso senhliziyo ebhekisiwe ekukhulelweni

-Delile

• Kungani Ukuzivocavoca Kubalulekile Ngesikhathi Sokukhulelwa?
• Ingabe Kunemikhawulo Ekuzivocavoca Ngesikhathi Sokukhulelwa?
• Kufanele Ngibize Nini Udokotela Wami?
• Iyini isilinganiso senhliziyo ekhonjiwe?
• Ingabe isilinganiso sami senhliziyo ebhekisiwe siyashintsha ngesikhathi sokukhulelwa?

Kungani Ukuzivocavoca Kubalulekile Ngesikhathi Sokukhulelwa?

Ukuzivocavoca umzimba kuyindlela enhle yokuhlala uphilile ngenkathi ukhulelwe. Ukuvivinya umzimba kunga:

• unciphise ubuhlungu emuva kanye nezinye izinhlungu
• ikusize ulale kangcono
• khuphula izinga lamandla akho
• gwema ukuzuza ngokweqile kwesisindo

Kukhonjisiwe futhi ukuthi abesifazane abanesimo esihle somzimba bathola umsebenzi omfishane nokubeletha okulula.

Noma ubungazivocavoci njalo ngaphambi kokuba ukhulelwe, kuwumqondo omuhle ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngokuza nohlobo lwemithi yokuzivocavoca. Abesifazane abaphilile ngokuvamile banconywa ukuthi bathole ukuvivinya umzimba ngamandla amaphakathi namamitha ayi-150 - njengokuhamba, ukugijima, noma ukubhukuda - isonto ngalinye. (Psst! Ukuqondiswa kokukhulelwa kweviki neviki, amathiphu wokuzivocavoca, nokuningi, bhalisela incwadi yethu ethi Ngilindele.)

Ingabe Kunemikhawulo Ekuzivocavoca Ngesikhathi Sokukhulelwa?

Esikhathini esedlule, abesifazane babexwayiswa ngokuzivocavoca umzimba kanzima ngesikhathi sokukhulelwa. Lokhu akuselona iqiniso. Iningi labesifazane lingaqhubeka nokuzivocavoca ngaphambi kokukhulelwa njengenjwayelo ngaphandle kwenkinga.

Kufanele uhlale ukhuluma nodokotela wakho ngaphambi kokuqala ukuzivocavoca ngesikhathi sokukhulelwa. Izimo ezithile noma izimpawu zingadala ukuthi udokotela wakho akweluleke ukuthi ungazivocavoci umzimba. Lokhu kufaka:

• isifo senhliziyo noma samaphaphu esivele sikhona
• umfutho wegazi ophakeme
• ukopha esithweni sangasese
• Izinkinga zomlomo wesibeletho
• ingozi enkulu yokuzalwa kwangaphambi kokubeletha

Iningi labesifazane lizokwazi ukuzivocavoca njengenjwayelo ngenkathi likhulelwe. Ungahle udinge ukuguqula inqubo yakho uma ujwayele ukubamba iqhaza kwezemidlalo noma emisebenzini engadala ingozi enkulu yokulimala, njengoba usengozini yokulimala lapho ukhulelwe. Lokhu kuyingxenye ngoba ibhalansi yakho iphonswa ngaphandle izinguquko emzimbeni wakho. Kufanele ugweme noma yini ekubeka engcupheni yokulimala esiswini, ukuwa noma ukulimala ngokuhlanganyela. Lokhu kufaka phakathi imidlalo yokuxhumana (ibhola likanobhutshuzwayo), imidlalo enamandla ye-racquet (ithenisi), nokuvivinya umzimba okubandakanya ibhalansi (ukushushuluza eqhweni).

Kufanele Ngibize Nini Udokotela Wami?

Kubalulekile ukunaka indlela ozizwa ngayo ngenkathi uzivocavoca umzimba. Uma uqaphela lezi zimpawu ezilandelayo, yeka ukujima ngokushesha bese ushayela udokotela wakho:

• ukopha esithweni sangasese
• uketshezi oluvuza esithweni sakho sangasese
• ukusikwa kwesibeletho
• isiyezi
• ubuhlungu besifuba
• ukushaya kwenhliziyo okungalingani
• ikhanda

Iyini isilinganiso senhliziyo ekhonjiwe?

Ukushaya kwenhliziyo yakho yisivinini inhliziyo yakho eshaya ngaso. Ishaya kancane uma uphumule futhi ishesha lapho uzivocavoca umzimba. Ngenxa yalokhu, ungasebenzisa ukushaya kwenhliziyo yakho ukukala ukuqina kokuvivinya umzimba kwakho. Kuwo wonke amaqembu eminyaka, kukhona “ukushaya kwenhliziyo okuqondisiwe.” Isilinganiso senhliziyo eqondiwe yisilinganiso inhliziyo yakho eshaya ngaso ngesikhathi sokuzivocavoca okuhle kwe-aerobic. Ngokuqapha izinga lokushaya kwenhliziyo yakho futhi uliqhathanise nebanga lakho elihlosiwe, unganquma ukuthi uzivocavoca kanzima kakhulu noma cha kanzima ngokwanele. Uma uzivocavoca umzimba, kufanele uhlose ukufinyelela izinga lokushaya kwenhliziyo yakho futhi uhlale ngaphakathi kwalolo hlu imizuzu engama-20 kuya kwengama-30.

Ungalinganisa isilinganiso sokushaya kwenhliziyo yakho ngokushaya ishayela lakho. Ukuze wenze kanjalo, beka inkomba yakho neminwe emaphakathi esihlakaleni sesinye isandla, ngezansi nje kwesithupha sakho. Kufanele ukwazi ukuzwa ukushaya kwenhliziyo. (Akufanele usebenzise isithupha sakho ukuthatha isilinganiso ngoba sinesithinta uqobo lwaso.) Bala ukushaya kwenhliziyo imizuzwana engama-60. Inombolo oyibalayo ukushaya kwenhliziyo yakho, ngokushaya ngomzuzu. Ungathenga futhi nomqaphi wokushaya kwenhliziyo wedijithali wokulandela umkhondo wokushaya kwenhliziyo yakho.

Ungathola isilinganiso senhliziyo esihlosiwe seminyaka yakho kuwebhusayithi ye-American Heart Association.

Ingabe isilinganiso sami senhliziyo ebhekisiwe siyashintsha ngesikhathi sokukhulelwa?

Abesifazane abakhulelwe babejwayele ukutshelwa ukuthi ukushaya kwenhliziyo yabo akumele kweqe ukushaya okungu-140 ngomzuzu. Ukubeka leyo nombolo kumongo, i-American Heart Association ilinganisela ukuthi ukushaya kwenhliziyo yowesifazane oneminyaka engama-30 kufanele kube phakathi kwamaphesenti angama-95 no-162 ngomzuzu ngesikhathi sokuzivocavoca okulingene. Namuhla, awukho umkhawulo ekushayeni kwenhliziyo kwabesifazane abakhulelwe. Kufanele uhlale ugwema ukuzikhandla ngokweqile, kepha awudingi ukugcina izinga lokushaya kwenhliziyo yakho lingaphansi kwanoma iyiphi inombolo ethile.

Umzimba wakho uhamba ngezinguquko eziningi ezahlukahlukene ngesikhathi ukhulelwe. Kubalulekile ukunaka noma yiziphi izinguquko zomzimba ozibonayo, kufaka phakathi lapho uzivocavoca umzimba, futhi ukhulume nodokotela wakho nganoma yikuphi ukukhathazeka onakho.