Izindlela ze-2 Zokukhulisa Impilo Yenhliziyo Ezingahlangene Nokudla noma Ukuzivocavoca

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UFebruwari ngokwezobuchwepheshe yiNyanga Yenhliziyo YaseMelika-kodwa amathuba awukuthi, ugcina imikhuba enempilo yenhliziyo (ukwenza umsebenzi we-cardio, ukudla i-kale yakho) unyaka wonke.

Kepha ngenkathi ukugcina ukudla okunempilo nokuzijwayeza ukuzivocavoca umzimba (futhi, ngokusobala, ukudla ushizi) kuyizindlela zomlilo eziqinisekile zokugcina ithikha lakho liphilile, kunezindlela ezimbili ezilula zokulikhuthaza ngemizuzu nje embalwa: ukuma kahle nesimo esihle sengqondo.

Kungani? Ukuma okungalungile kwehlisa amandla akho okuphefumula futhi kukhawulele ukusakazwa kwakho, kusho u-Alice Ann Dailey, ongumzimba wokuzivocavoca umzimba nombhali Ukuqiniswa kweDailey: Izikhiye ezi-6 Zokulinganisela Imisipha Engumbono Yempilo Efanele. Ukuqondanisa umgogodla okulungile kuvumela ukujikeleza kwakho kugeleze futhi inhliziyo yakho impompe kahle. (Zama lokhu kuvivinya umzimba ukuze uqinise indlela yakho yokuma okungcono.)

"Ukuma kahle kwamahlombe kulinganisa imisipha ezingxenyeni ezingaphambili nezingemuva zebhande lehlombe," esho. "Ithambo lesifuba liyaphakama nezimbambo zivuleka ngaphandle, kunikeze isikhala esithe xaxa samaphaphu." Yenza lokhu, futhi kuzophumuza umzimba wakho ngokushesha, kwehlise izinga lokushaya kwenhliziyo yakho, kwehlise umfutho wegazi, futhi kwenze kube lula kuwe ukuphefumula. Kufana nokuphefumula (okungokoqobo) komoya omusha.

Futhi, ukuma kabi nokungahambisani kahle nomgogodla kulimaza intamo yakho, amahlombe kanye nomhlane, kukwenza uthambekele kakhulu ekulimaleni (futhi ngokuvamile akuyona impilo enhle), kusho uMichael Miller, MD, University of Maryland Medical Center nombhali we Heal Inhliziyo Yakho, Imithi Emihle Yemithi Yokuvikela Nokuguqula Izifo Zenhliziyo. Imiphumela: Awunamathuba amancane okubandakanya i-aerobic neminye imisebenzi enempilo yenhliziyo.

"Lokhu kungasiza ekuchazeni ubungozi obuphindwe kabili besifo senhliziyo obuhambisana nokuma kahle komzimba," esho.

Ngabe uvele wahlala kancane uma ufunda? Kuhle. Usuvele usendleleni eya empilweni yenhliziyo engcono. Nakuba iqhinga lesibili elilula-ukuba nesimo sengqondo esihle-kungenziwa ngokwakho, ukuba nesimo esingcono kungase kukuholele ngqo kulokhu kukhuphuka kwemizwa.

"Ukuma okuhle nokuqondile kuthinta isimo sakho sengqondo esihle (PMA) esizonikeza isimo sokulinganisela nokuba nenhliziyo ejabulayo," kusho uDailey. Ucwaningo luye lwabonisa nokuthi ukuma uqonde, ukuvula amehlo akho kakhulu, nokubeka ukumamatheka ebusweni bakho kungathuthukisa isimo sakho sengqondo, esho. (Okungcono okwamanje, zama ukuzivocavoca umzimba okukhuthaza ukukunikeza i-endorphin enamandla kakhulu.)

Konke lokhu kukhuluma kwemizwa nesimo sengqondo kungazwakala njengokuthuthuka empilweni yengqondo, kepha, i-ICYMI, ingcindezi ingumthelela omkhulu esifweni senhliziyo. (Vele ubuze lo mfundisi osemncane, ofanele we-spin owayehlaselwe yisifo senhliziyo ngenxa yaleso sizathu.) Eqinisweni, ukucindezeleka okungapheli nemizwelo emibi kubanga cishe amaphesenti angama-30 okuhlaselwa yinhliziyo nokushaywa unhlangothi, kusho uMiller. (Lesi esinye sezizathu sokuba ungashadile kunempilo yangempela enhliziyweni yakho kunokukhuthazelela ubudlelwane obubi.)

"Imizwelo eyakhayo njengokugona nsuku zonke, ukulalela umculo ojabulisayo, nokuhleka uze ukhale hhayi nje kuphela ukucisha ukucindezeleka kepha futhi kuthuthukisa umfutho wegazi nempilo yemithambo yegazi," kusho uMiller. Ngakho-ke, yebo, usanda kuthola esinye isizathu sokudansa ku-Queen Bey bese uzijabulisa Idolobha Elibanzi umlutha ku-reg.

Izindaba ezimbi: Ngolunye usuku lokuma okuqondile kwe-ballerina nokuzizwa ungenakho ukucindezeleka ngeke kugcine inhliziyo yakho iqinile impilo. Imiphumela ihlala kuphela emahoreni angama-24, kusho uMiller. Izindaba ezinhle: Lezi zilula (futhi ziyajabulisa) ngokwanele ukuze uzikhohlise ukuze uzenze nsuku zonke.

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