Kodi kupalasa njinga ndi njira yachifumu yathanzi?

BWERANI njinga yanu ndi uthenga wochokera kwa olamulira atsopanowo ndi malonjezo ake oti € 360 miliyoni itha kupatsidwa kwa oyendetsa njinga ndi oyenda pansi chaka chilichonse munthawi yake yonse.

Kudzipereka kwa Fianna Fáil, Wonderful Gael ndi Opanda Gulu osonkhana pamsonkhanowu amatha kuwona 10% ya ndalama zonse zoyendetsera ndalama zoyendetsedwa panjinga, chizindikiro chatsopano kwambiri kuti ichi ndiye chiyambi cha nyengo ya golide yanjinga.

M'miyezi yaposachedwa talandila magudumu awiri ngati kale kuposa kale. Pachimake penipeni pa mliri wa Covid-19, ogulitsa njinga mdziko lonselo akuti akuvutika kuti apitirize kufunafuna kukwapula njinga zatsopano ndi zachiwiri, ndi magawo omwe atha m'masitolo ambiri. Ku Donnybrook Bikes ku Dublin kunanenedwa kuti 500% ikuyenda bwino pamalonda pomwe Marry Bikes, Co Mayo, adatchulapo zakugulitsa kwakukulu kwa ana komanso kukula njinga anakhalabe pachimake ngakhale panthawi yonse yoletsa kwambiri.

Ku Metropolis View Wheels, wogulitsa njinga zamagetsi ku Cork, panali "70%, mwina 75% amasintha" pakugulitsa kwakukulu ndi kuphulika kwachidwi komwe kumasiya ogulitsa njinga akuyesetsa kuti apeze zomwe amapereka.

Ndipo pomwe tinkalimbana ndi malo olowera m'malo opumira, malo olimbirana ufulu ndi thanzi kudzera pama mawilo awiri adazindikira chidwi chathu chokwera njinga. Kafukufuku wopangidwa ndi Sport Eire adapeza kuti akulu opitilira 510,000 akuti akutenga njinga posachedwa pa sabata mu Might, kukwera kwa 220,000 munthawi yomweyo miyezi 12 yomaliza yomwe ingangotanthauza nkhani zabwino zathanzi lathu m'chiuno. Zitha kutalika.

Kuyenda njinga ndikoposa njira yolembera - itha kukulitsa thanzi lanu lamaganizidwe, chitetezo chanu komanso ngakhale kukhala ndi moyo wautali. Pompano, timayang'ana chilichonse chomwe chingachitike (kapena sichitha) kuti mukhale bwino:

Osadalira zotsatira tsiku limodzi

Kulemera kwambiri, kulimba kwina komwe kumafunika kuti thupi lanu liziyenda - ndichifukwa chake sitima iliyonse imawoneka ngati yolemetsa mukakhala ndi zolemera zambiri kuti muchepetse. Mu ola limodzi panthawi yapadera, kupalasa Ndi kalori-blaster yothandiza, komabe siyothandiza kwambiri. Kwa munthu amene amalemera 100kg, kupalasa njinga pamaulendo othamanga kwa ola limodzi kumawotcha mphamvu 500. Kuyenda mofulumira kwa wina wofanana kulemera kwake kungagwiritse ntchito mphamvu 400 ndikuthamanga mphamvu 700 pa ola limodzi. Muyenera kuzungulira kwa mphindi 60 katatu pa sabata kuti mugwiritse ntchito mphamvu 1500.

Muyenera kuzungulira kuposa momwe mumathamangira

Kupalasa njinga ndi maopaleshoni ndi mitundu yabwino ya sitima zamtima, komabe popeza mukuthandizira ndikusintha thupi lanu mukangothamanga (ndipo mutakhala pachishalo pa njinga yamoto), kugwiritsa ntchito kumagwiritsa ntchito mphamvu zowonjezerapo kuti mupeze mtunda womwewo. Phunzitsani akatswiri azamagetsi kuwerengera kuti, monga chizolowezi chazala, muyenera kuzungulira katatu kuposa momwe mungathere kuwotcha kofanana.

"Mukakhala olimbikira ntchito, mupeza zotsatira mwachangu," atero othandizira azaumoyo a Matt Roberts. "Kuphatikiza mapiri kapena kuphulika kwakanthawi kothamanga kungayambitsenso kuzungulira kuchita masewera olimbitsa thupi osawonongetsa nthawi. ”

Sizingapangitse mafupa anu

Bone ndi minyewa yomwe ikukhalanso yomwe imakhudzidwa ndikuwonjezeka mazana ndi mphamvu pakukula mwamphamvu. Kuti sitima ikulitse mphamvu ya mafupa iyenera kukhala ndi kusuntha thupi lanu pansi ndi kudumpha motsatana - ndipo kupalasa njinga sikuyesa izi. Miyezi 12 yomaliza, ofufuza ochokera ku Norway Faculty of Sport Sayansi ndi Norway Olimpiki Coaching Center ku Oslo adayang'ana mafupa a okwera njinga komanso othamanga.

Onse othamanga adadya njira yochepetsera thupi yokwanira kuthandiza mafupa koma mafupa awo anali osiyana kwambiri ndi oyendetsa njinga omwe anali ndi mafupa owonda kuposa othamanga. Mzere wakumbuyo? Kupalasa njinga ndi kwabwino mumtima ndi m'mapapu anu, ngakhale mutakhala ndi masewera olimbitsa thupi - kunyamula zolemera, kudumpha, kugwira ntchito - kuti mununkhize mafupa anu.

Ganizirani za thupi lanu lapamwamba

Kuyendetsa njinga kumalimbitsa ma quadriceps anu ndi magulu aminyewa yotsogola komanso pang'ono pang'ono magulu amkati mwamiyendo yocheperako. Komabe mawonekedwe apamwamba amakhalabe osatsutsidwa. "Kupalasa njinga ndizosatheka kuti thupi likhale labwino komanso kukhala ndi mphamvu zamiyendo yamiyendo, komabe sizabwino kwenikweni," akutero a Roberts. "Onetsetsani kuti mukuthana ndi kusamvana ndi zida zambiri zankhondo, pachifuwa ndi m'mapewa."

Ndi mtundu wa mankhwala

Kutsegulira njinga kwa ola limodzi pa sabata kumabweretsa zabwino zothetsa nkhawa mogwirizana ndi akatswiri azamisala. A James Beale, omwe adatsogolera ku College of East London, adalemba amuna 11 azaka 34-52 omwe anali ndiukadaulo wazaka ziwiri zoyendetsa njinga kwa ola limodzi pa sabata la malo omwe amatchedwa "njinga zobiriwira" ndi malo osadziwa zambiri kumidzi. Palibe m'modzi wamwamuna yemwe adanenedwa kuti adalimbikitsidwa ndi omwe amapikisana nawo, komabe chifukwa cha kupsinjika kwawo komwe kumakhala bwino, zotsatira za "kuthawa zonsezi" panjinga zawo. "Kuyendetsa njinga mosadziwa zambiri kumaphatikiza zofunikira za malo oyera - zokongoletsa, malingaliro odekha komanso mwayi wofufuza - zomwe zingayambitse vuto la thupi ndipo izi zidapangitsa kuti mukhale ndi malingaliro abwino," akutero Beale.

Maubwino amatha kuposa zoyipa zowononga mpweya

Palibe kuthawa tinthu tina tomwe timauluka mlengalenga mosakayika, makamaka mukamayenda m'mizinda. Kumamatira kumisewu yopanda phokoso kapena kukonzekera kugwiritsa ntchito njira zodzipereka kungathandize kuchepetsa kufalikira kwa kuwonongeka kwa mpweya, monga momwe mungathere kunyamula nkhope, komabe ngakhale mutayenda mozungulira madera amzindawo, pakhoza kukhala umboni kuti thanzi Ubwino wokhotakhota pakati pazowopsa za mpweya.

Kafukufuku wa 2016 motsogozedwa ndi ofufuza a Center for Food regimen and Exercise Analysis (CEDAR) ndi Medical Analysis Council Epidemiology Unit ku College of Cambridge adatinso ngakhale ku Delhi, mwina mizinda yoyipitsidwa kwambiri padziko lapansi, anthu angafune kupitiliza Maola 5 pasabata pasadakhale zoopsa zowononga mpweya zimaposa mwayi wokhala bwino.

Zimalimbikitsa chitetezo chanu

Kafukufuku wa 2018 wa okwera njinga zakale omwe adachitika ku College of Birmingham adazindikira kuti samangokalamba kuposa otsalawo (mafuta awo ndi kuchuluka kwa mafuta m'thupi mwawo sizinakule msinkhu komanso ma testosterone, omwe nthawi zambiri amaponya Ndi zaka, ndimakhala wochulukirapo) koma kuwonjezera pamenepo ndili ndi chitetezo chamthupi chaching'ono.

Chiwalo chotchedwa thymus, chomwe chimapangitsa T-cell kufunikira chitetezo chokwanira, chimayamba kuchepa ndi ukalamba koma ofufuza akuti mu magaziniyo Cell Yokalamba kuti oyendetsa njinga zamtundu wa newbie a zaka zapakati pa 55 mpaka 79 omwe adayesedwa ma labotale anali atatsimikiziridwa kuti amapereka ma T-cell ambiri ngati achinyamata.

Ndizofanana ndi zimfundo (komabe penyani mawondo anu)

Chifukwa cha kulemera kwake kosalemera ndipo ma kilos anu owonjezera amathandizidwa ndi chishalo, kupalasa njinga, monga kusambira, kumakhala kokoma pamabondo kuposa kugwira ntchito. Komabe oyendetsa njinga zamoto nthawi zambiri samakhala olimba pamavuto. Nthawi zambiri, zimakhala zotsatira za chishalo chokhala pamwamba chosayenerera chomwe chimapangitsa kuti mchiuno ugwedezeke ndikupindika pamondo. Zotsatira zakukwiya kwa malo a patellofemoral (PF) oyenera pakhomo la bondo.

Phil Burt anati: "Chimodzi mwazomwe zimayambitsa kuwonongeka ndi oyenda pa njinga yopuma kapena obwera kumene pamasewerawa ndi chishalo choyipa," akutero Phil Burt. “Ikani chishalo chanu kukhala digiri limodzi ndi fupa lanu la m'chiuno. Ndibwino kukhala ndi bondo 'lofewa' osagwada mokwanira. ” Ikani mahandulo anu pafupifupi digiri limodzi ndi chishalo chanu. ”

Sizingatheke kuti ziwononge kugonana kwa amuna

Oyendetsa njinga zamwamuna amatenga nthawi yochulukirapo mchishalo ikuthandizira kuti azichita bwino m'chipinda chogona atha kupumula molunjika. Ofufuza ena apeza kuti microtrauma kupita ku perineum ndi kupsinjika kwa zishalo kumachepetsa kuyenda kwa magazi kupita ku mbolo, ndikupangitsa kuwonongeka kwa kanthawi kochepa.

Komabe kafukufuku wa 2018 mkati mwa Zolemba za Urology Kuphatikiza oyendetsa njinga zamwamuna 2,774, osambira 539, ndi othamanga 789 adazindikira kuti thanzi lawo lachiwerewere ndi kwamkodzo ndilofanana.

Oyendetsa njinga zamphamvu kwambiri anali ndi ma erectile okwera kwambiri kuposa oyendetsa njinga otsika kwambiri ndipo amatuluka pachishalo chopitilira 20% ya nthawi pomwe njinga zamoto zimachepetsa kwambiri kuchuluka kwa ziwalo zoberekera.

Kuyendetsa njinga zamoto kwatsimikiziranso kuti kumawonjezera ma antigen (PSA) m'magazi kwa maola makumi awiri mphambu anayi kafukufuku wa 2014 ndi ofufuza aku College School London amalimbikitsa amuna azaka zopitilira 50 omwe amapalasa njinga kuposa maola 9 pasabata anali kuopseza kwa khansa yambiri ya prostate. Komabe, ofufuzawo sananene kuti panali zoyambitsa komanso zomwe zimachitika ndikuti oyendetsa njinga zamwamuna anali ndi khansa yocheperako katatu kuposa momwe amawonera anthu wamba.

Kumenya akuyenda kuti agwire ntchito

Kafukufuku wofufuza wa College of Otago, College of Melbourne ndi College of Auckland, omwe adasindikizidwa mkati mwa Padziko Lonse Journal of Epidemiology mu Januwale adapeza kupalasa oyendetsa anali ndi kuchotsera kwa 13% pakumwalira kudzera pazaka 15. Pofufuza zambiri kuchokera kwa anthu 3.5m, 80% ya anthu ogwira ntchito ku New Zealand, Dr Caroline Shaw, ochokera pagulu la anthu ku College of Otago, akuti kafukufukuyu sanapeze mgwirizano uliwonse pakati pa kuyenda ndi kugwira ntchito kufa.