I-Crazy Into Ekwenza Utholakale Kakhudlwana Ezingozini Zokugijima

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Uma ugijima, wazi kahle kamhlophe ukuthi ukulimala okuhlobene nezemidlalo kumane kuyingxenye yendawo-cishe amaphesenti ama-60 abagijimi babika ukuthi balimala ngonyaka odlule. Futhi leyo nombolo ingakhuphuka ize ifike emaphesentini angama-80, kuya ngezinto ezifana nokuthi iyiphi indawo osebenza kuyo, isikhathi esimaphakathi esichithwe usebenza, futhi usebenzise umlando noma isipiliyoni. Lokhu kuvele ocwaningweni olushicilelwe kwiBMJ futhi akukhona nje ukuklwebheka, imihuzuko, noma izinzipho ezimnyama esikhuluma ngazo. Abagijimi babike zonke izinhlobo zokulimala ngokweqile emilenzeni nasezinyaweni zabo. Futhi yize ukulimala kwamadolo bekuyisikhalazo esiphezulu, abantu abaningi bahlushwe ama-sprains, ama-shin splints, i-plantar fasciitis, kanye nokwaphuka kwengcindezi okusabekayo.

Uma uthanda ukugijima, ngeke uvele uyeke ukunqwabelana ukuze ugweme ukulimala. Kodwa uzofuna ukufunda amathiphu awusizo ukuze uvimbele ukulimala okujwayelekile okugijimayo, kanye nokuthi yini ongase uyenze ukuze wandise ubungozi bakho. Yebo, ucwaningo lwamuva luthole into eyodwa ebucayi ekusethela izinhlungu esikhathini esizayo. Ukulungele lokhu? Igijima ngenkathi owesifazane.

Ucwaningo olwenziwa yi-Ohio State University luthole ukuthi abesifazane abanesisindo esiphansi abane-BMI engu-19 noma ngaphansi basengozini enkulu yokulimala lapho begijima, futhi ikakhulukazi ngokuphuka kwengcindezi. Lezo zici ezimbili-ubulili nesisindo-ngasinye sithinta ukusebenza kwakho ngezindlela ezihlukene, ngokusho kukaBrian Schulz, M.D., udokotela ohlinzayo wamathambo kanye nochwepheshe bemithi yezemidlalo e-Kerlan-Jobe Orthopedic Clinic e-Los Angeles."Ukwephuka kwengcindezi okunye kokulimala okuvame kakhulu esikubona kubagijimi ngokujwayelekile, kodwa kubonakala sengathi kwenzeka kaningi ezigulini zethu zesifazane," esho.

Kungani? Kalula nje: i-anatomy yabesifazane. I-Estrogen ithinta umzimba wethambo, futhi i-relaxin-ihomoni eyanda ekukhulelweni-ikhulula imigqa, ikakhulukazi njengoba ukhula, kusho uDkt. Schulz. Abesifazane futhi banosayizi wenhliziyo omncane kunabagijimi besilisa, umfutho wegazi ophansi, amaphaphu amancane, kanye ne-VO2 max ephansi, okusho ukuthi ukuvivinya umzimba kanzima kuthinta kakhulu imizimba yabesifazane kunakwabesilisa. (Ukuze sicace, lokhu akusho ukuthi abesifazane abanamandla, ngaphakathi nangaphandle, njengamadoda.) Njengoba ukhula, leyo ngozi emathanjeni akho iyanda kuphela, ngoba njengoba amazinga e-estrogen ehla, ingozi yakho ye-osteoporosis kanye nokuphuka. uyanezela.

Kukhona futhi "i-angle ye-Q," noma i-engeli ehlukahlukene ukusuka okhalweni lwakho kuya edolweni lakho. Abesifazane bane-Q-engeli enkulu ngokwemvelo kunabesilisa, ngenxa yezinqulu ezibanzi, okubeka ingcindezi eyengeziwe emalungeni abo, ikakhulukazi amadolo. Futhi lapho ukucindezeleka okukhulu emalungeni akho, maningi amathuba okuthi ulimale, okungase kuchaze ukuthi kungani abesifazane bebika kakhulu ubuhlungu be-hip namadolo ngemva kokugijima, kunezela uDkt. Schulz. "Ngenxa yezinqulu ezibanzi, amadolo abesifazane asengozini enkulu emisebenzini enomthelela omkhulu kubandakanya ukugijima," kusho uSteve Toms, inhloko yezokuqeqeshwa komuntu weLifetime Fitness kanye nochwepheshe bokuvivinya umzimba, ku-9 Ways Being a Woman Affects Your Workout.

Uma kukhulunywa ngesisindo, ukugijima ukunciphisa umzimba nokugijima ngesisindo esijwayelekile ngokuvamile kulungile emzimbeni wakho. Kepha uma uba nesisindo esincane (i-BMI engu-19 noma ngaphansi), lokho kungakhuphula ubungozi bokuphuka kwengcindezi, ngokusho kocwaningo lwe-Ohio State. Uma ungaphansi kwesisindo somzimba awubi nemisipha eyanele futhi amathambo akho agcina emunca konke ukushaqeka, kusho abacwaningi esitatimendeni sabezindaba.

Ngakho-ke, enkuluUngowesifazane ozacile, onesisindo somzimba othanda ukugijima. Manje? Ngenhlanhla, kunezinto ezithile ezilula ongazenza ukunciphisa ubungozi bokuphuka kwengcindezi nokunye ukulimala okugijima.

Enye yezinto ezinhle kakhulu ongayenza ukuqinisekisa ukuthi amazinga akho kavithamini D asezingeni elijwayelekile, njengoba leli zinga libalulekile empilweni yethambo, kusho uDkt Schulz. Futhi, ukugcina isisindo sakho ngaphakathi kwebanga eliphilile lokuphakama kwakho kuzosiza, njengoba ukukhuluphala ngokweqile noma ukukhuluphala kungakhuphula ubungozi bakho. Yebo, i-BMI yakho ayilona igama lokugcina uma kuziwa empilweni enhle, futhi kubaluleke kakhulu ukuthola isisindo sakho esijabulisayo-isisindo umzimba wakho osizwayo nesisebenza kangcono ngaso. UDkt. Schulz futhi uncoma ukugijima ezindaweni ezithambile lapho kungenzeka-i-treadmill esikhundleni sokugqoka izicathulo ze-sidewalk zikakhonkolo ezilingana kahle (duh!), futhi ungagawuli amagxathu amaningi ngokushesha okukhulu. Umthetho ojwayelekile uwukukhuphula ibanga lakho ngamaphesenti angeqile ku-10 ngeviki.

Landela lawa macebiso futhi uzobe ukhahlela izinqe emijahweni (okuhlanganisa nokudlula inqwaba yamadoda!) iminyaka ezayo.

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