Ngabe Ukulindela Impilo Yakho Kunganqunywa Umshini Wokunyathelisa?

-Delile

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Esikhathini esizayo esiseduze, kungahle kube nokungezwa okujwayelekile ehhovisi likadokotela wakho: umshini wokunyathelisa. Lokhu kungaba izindaba ezinhle noma izindaba ezimbi, kuya ngokuthi uthanda kangakanani-noma uzonda kangakanani i-dreadmill. (Sivotela uthando, ngokusekelwe kulezi zizathu ezi-5.)

Ithimba lodokotela benhliziyo yase-Johns Hopkins University lithole indlela yokubikezela ngokunembile ingozi yakho yokufa esikhathini esiyiminyaka eyi-10 ngokusekelwe kuphela ekutheni ukwazi kanjani ukugijima ku-treadmill, usebenzisa into abayibiza ngokuthi i-FIT Treadmill Score, isilinganiso. wezempilo yenhliziyo. (I-PS: umshini wokunyathela ungaphikisana ne-Alzheimer's.)

Nakhu ukuthi kusebenza kanjani: Uqala ukuhamba endaweni yokunyathela ngo-1.7 mph, ngo-10%. Njalo ngemizuzu emithathu, wandisa ijubane lakho nokuthambekela. (Bheka izinombolo eziqondile.) Ngenkathi uhamba futhi ugijima, udokotela wakho ugcina amathebhu ekushayeni kwenhliziyo yakho kanye nokuthi angakanani amandla owachithayo (kukalwa ngama-MET, noma ukulingana kwe-metabolic yomsebenzi; i-MET eyodwa ilingana nenani lamandla onawo. Ngilindele ukuhlala nje, ama-MET amabili ukuhamba kancane, njalonjalo). Uma uzizwa sengathi ukusemkhawulweni wakho ophelele, uyama.

Uma usuqedile, i-M.D yakho izobala ukuthi yimaphi amaphesenti okushaya kwenhliziyo okubikezelwe okukhulu (i-MPHR) ofinyelele kuyo. (Bala i-MPHR yakho.) Kususelwa eminyakeni yobudala; uma uneminyaka engu-30, ngu-190. Ngakho uma ukushaya kwenhliziyo yakho kufinyelela ku-162 ngenkathi ugijima kumshini wokunyathelisa, ushaya amaphesenti angu-85 e-MPHR yakho.)

Ngemuva kwalokho, uzosebenzisa le ndlela elula ukubala i-FIT Treadmill Score yakho: [amaphesenti we-MPHR] + [12 x METs] - [4 x iminyaka yakho] + [43 uma ungowesifazane]. Uphokophele ukuthola amaphuzu angaphezu kuka-100, okusho ukuthi unamathuba angamaphesenti angama-98 okusinda kule minyaka eyishumi ezayo. Uma uphakathi kuka-0 no-100, unethuba elingamaphesenti angama-97; phakathi kuka -100 kanye -1, kungamaphesenti angama-89; futhi ngaphansi kuka-100, kungamaphesenti angama-62.

Ngenkathi imishini yokunyathela ejwayelekile ibala ukushaya kwenhliziyo nama-MET, lezo zinyathelo azihlali zinembile ngaso sonke isikhathi, ngakho-ke lokhu kungenzeka kuyinto okufanele uyenze ngokuholwa udokotela wakho. (Bheka: Ingabe I-Tracker Yakho Yokufaneleka Iqamba Amanga?) Noma kunjalo, kulula kakhulu kunokuhlola ukucindezeleka okuvamile, okubuye kucabangele okuguquguqukayo okufana nokufundwa kwe-electrocardiogram, ngakho-ke kuthatha isikhathi esiningi kakhulu. (Kunoma ikuphi, kufanele nakanjani uzame okunye kokusebenza kwe-treadmill esikuthandayo.)

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