Inani Lama-Push-Ups Ongakwenza Lingabikezela Ingcuphe Yesifo Sakho Senhliziyo

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Ukwenza ama-push-up nsuku zonke kungenza okungaphezu kokukunikeza izibhamu ezinkulu-kungasiza ukwehlisa ingozi yesifo senhliziyo, ngokusho kocwaningo olusha ku I-JAMA Network Open. Umbiko uthi ukukwazi ukukhipha okungenani ama-push-ups angama-40 kusho ukuthi ubungozi bakho besifo senhliziyo cishe buphansi ngamaphesenti angama-96 kunabantu abakwazi ukukhipha abambalwa.

Ocwaningweni, abacwaningi baseHarvard bafaka abacishi bomlilo abangaphezu kwe-1,100 ngokuhlolwa okuphezulu kwe-push-up rep. Abaphenyi baqaphe impilo yeqembu iminyaka eyi-10, futhi babika ukwesaba kwezempilo okungama-37 okuhlobene nesifo senhliziyo-kodwa kuphela eyodwa ubeseqenjini labafana abangenza okungenani ama-push-up angama-40 ngesikhathi sokuhlolwa okuyisisekelo.

"Uma uphilile emzimbeni, amathuba akho okuhlaselwa yisifo senhliziyo noma we-cardiac aphansi ngokuzenzekelayo kunomuntu onobungozi obufanayo ongasebenzi," kusho uSanjiv Patel, MD, udokotela wenhliziyo e-MemorialCare Heart & Vascular Institute e-Orange Coast IMedical Centre eseFountain Valley, CA, ebingahlangene nalolu cwaningo. (Kufanele futhi ubheke izinga lokushaya kwenhliziyo yakho ephumule.)

Odokotela sebeyakwazi lokhu; enye yezindlela ezingcono kakhulu zokubikezela ubungozi be-cardiologists esetshenziswayo njengamanje ukuhlolwa kokucindezeleka kwe-treadmill. Futhi uma ungenza kahle esivivinyweni esisodwa somzimba, uzokwenza kahle kolunye, kusho uDkt. Patel. Nokho, lezi zivivinyo ze-treadmill ziyabiza ukuzisebenzisa. Ukubala ama-push-ups, ngakolunye uhlangothi, kuyindlela eshibhile futhi elula yokuthola umuzwa ojwayelekile wokuthi ume kuphi ebangeni lobungozi, usho kanjalo.

"Angiqiniseki ukuthi yini ekhethekile mayelana nama-40 uma kuqhathaniswa ne-30 noma i-20-kodwa uma kuqhathaniswa, uthi, i-10, ukukwazi ukwenza ama-push-up amaningi uthi usesimweni esihle kakhulu," kuchaza uDkt Patel. (Okuhlobene: UBob Harper Usikhumbuza Ukuthi Ukuhlaselwa Yinhliziyo Kungehlela Noma ngubani)

Qaphela: Ababhali bezocwaningo bagcizelela ukuthi ngoba iphepha labo libheke amadoda kuphela, abakwazi ukuqinisekisa ukuthi ukuhlolwa kuzoba yingozi engozini yesifo senhliziyo sabesifazane-futhi uDkt. Patel uyavuma. Ngakho-ke uma ama-push-up angama-40 ezwakala njengokuningi, ungawjuluki. Uma abesifazane bekwazi ukushaya amazinga afanayo okuzikhandla ngokomzimba, cishe bavikelekile, kusho uDkt. Patel.

Akunakwenzeka ukusho ukuthi iliphi ibanga elilinganayo lokuphinda livikeleke kwabesifazane, kodwa siyazi ukuthi konke ukusunduza kuyasiza: "Uma ungenazo izici zobungozi ezifana nesifo sikashukela, ukubhema, umfutho wegazi ophakeme, noma i-cholesterol ephezulu, lezi ezimbili ezinkulu kakhulu. Izinto udokotela wenhliziyo azozibheka wukuvivinya umzimba nomlando womndeni,” kusho uDkt. Patel.

Uma umzali wakho noma ingane yakini ihlaselwa yisifo senhliziyo ngaphambi kwama-50 kwabesilisa noma ngaphambi kweminyaka engama-60 kwabesifazane, kufanele ukhulume nodokotela wakho, kanye nokuqinisekisa ukuthi ulala ngokwanele (ngaphansi kwamahora amahlanu ebusuku kukhulisa ubungozi bakho ngamaphesenti angama-39) nokuthola umfutho wegazi wonyaka kanye nokuhlolwa kwe-cholesterol. (Thola izindlela ezinhlanu ezilula zokuvikela isifo senhliziyo.)

Kodwa uma uzivocavoca njalo, uphephe kakhulu kunabaningi. Ukuzivocavoca okungenani imizuzu engu-30 ngosuku kunciphisa isifo senhliziyo kwabesifazane ngamaphesenti angu-30 kuya kwangu-40 futhi ingozi yokushaywa unhlangothi ngamaphesenti angu-20, ngokwe-American Heart Association. (Uma kwenzeka udinga i-inspo eyengeziwe: Funda ukuthi kwenzekani ngenkathi lo wesifazane enza ama-push-up ayikhulu nsuku zonke unyaka.)

Bese ufunda ukuthi ungayenza kanjani i-push-up efanele, futhi uthole i-cranking. Labo abangama-40 ngeke bazenzele.

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