Isithuthuthu
Ukukhwela ibhayisikile yombane ithathwa njengenye yezona zinto zisempilweni onokuzenza- inokuphucula ukomelela kwakho, imeko yentliziyo, ukusebenza kwengqondo, yomeleze ukhuseleko lwakho kwaye yonyuse imeko yakho yempilo, phakathi kolunye uncedo lwezempilo.
Phucula Intliziyo Yakho
Izifundo ezininzi zibonise unxibelelwano phakathi kwebhayisikile kunye nokuphucula impilo yentliziyo.
Ngo-2017, umzekelo, abaphandi beYunivesithi yaseGlasgow bafumana umbutho phakathi kwebhayisikile ukusebenza kunye nomngcipheko omncinci wokufa ngaphambi kwexesha emva kokufunda abantu abangama-264,337 iminyaka emihlanu. Ngapha koko, ukuhamba ngebhayisikile malunga neekhilomitha ezingama-30 ngeveki kubonisiwe ukunciphisa umngcipheko wesifo sentliziyo.
“Ukuhamba ngebhayisikile konke okanye inxenye yendlela yokusebenza bekuhambelana nomngcipheko omncinci kakhulu weziphumo ezibi zezempilo. Abo bahamba ngebhayisikile ixesha elipheleleyo lokuhamba kwabo babenomngcipheko ongaphantsi kweepesenti ezingama-40 wesifo sentliziyo, umhlaza, kunye nokufa jikelele kule minyaka mihlanu yokulandelwa, utshilo uGqirha Jason Gill weZiko leCardiovascular and Medical Sciences.
Ukuba umntu uhlala ehamba ngebhayisikile okanye ibhayisekile yombane (mhlawumbi i-30 yeekhilomitha ngeveki) iyafana nokuhamba ngebhayisikile, kuya kulandela ukuba ukukhwela rhoqo-nokuba uyasebenza okanye awusebenzi- kunokunceda ukuphucula impilo yentliziyo ngokuthe ngqo kunye nempilo ngokubanzi.
Ukuphucula impilo yentliziyo
Ukuzilolonga ngokulinganayo kuza nokuphucula impilo iyonke-isibonelelo esiqhelekileyo esivayo amaxesha ngamaxesha kunye neengcali. Kodwa, esinye sezibonelelo eziphambili yimpilo yentliziyo.
Impilo ye-Cardiovascular health inxulumene nendlela efanelekileyo emzimbeni wakho yokufumana kunye nokusebenzisa ioksijini, ngelixa uhambisa kwaye ulahla ikharbon diokside. Ngokusebenzisa i-e-bhayisekile kunye nokuzilolonga ngokulinganisela rhoqo, umzimba wakho ulungelelanisa umsebenzi ngokwenza ii-capillaries ezifanelekileyo ngakumbi ezinokuthi zitshintshe ioksijini kunye nekhabhon dayoksayidi kwimiphunga nakwizihlunu, kwaye zenze iiseli ezibomvu zegazi ukuhambisa iigesi ngokulula.
Ekugqibeleni, oku kunokwenza ukuba imisebenzi yemihla ngemihla ibe lula kakhulu- ngelixa usenokuziva ngathi unamandla ngakumbi kwimisebenzi yemihla ngemihla nayo!
ukongeza, ngokukaGqirha Amar Singal, ugqirha wentliziyo, “ukukhwela ibhayisikile yenye yezona mithambo ilungileyo yabantu abakubudala obahlukeneyo kunye nazo zonke iintlobo zomzimba. Ayincedi kuphela ukutshisa iikhalori kunye nokugcina ubunzima buphantsi kolawulo, kodwa ikwanceda ukwakha amandla kunye nokwandisa amandla emisipha kunye nethambo. Ukuba ngumthambo wempembelelo ephantsi, ikwathambile kumalungu kwaye ngokungafaniyo neeseshoni zoqeqesho lokuzilolonga, ayikubeki emngciphekweni wokonzakala okanye ukusetyenziswa kwemithambo. Yiyo loo nto inokuthathwa ngabantu abadala abanamalungu omzimba. ”
Ukuphucula ithoni
Indoda ebonisa izibonelelo zebhayisekile zombane zokukhwela i-e-bhayisekile kwindlela
Ngelixa ungayiboniyo eyomeleza intliziyo yakho ngokwasemzimbeni, ngokuqinisekileyo ungalubona utshintsho xa kufikwa kwithoni yemisipha kuwo wonke umzimba wakho-ngakumbi imilenze yakho.
Ukukhwela ibhayisekile kuyaziwa ukuphucula amandla akho ngokubanzi, kwaye ngokusebenzisa izihlunu zakho rhoqo-nokuba lula-ithoni kunye namandla ziya kuphucula. Uya kuqaphela izihlunu eziqinileyo, ngakumbi izihlunu eziphambili ezenza umsebenzi, kubandakanya i-quads, imisipha, amathole kunye nokuqaqamba kwakho.
Kwangelo xesha, ukukhwela ibhayisekile kubandakanya ukulinganisela kunye nokuzinza ngokwakho, oko kuthetha ukuba eyona nto ibalulekileyo kukufumana ukuzilolonga. Ukuba ukhetha ukukhwela kancinci, kwaneengalo zakho zifumana ukuzilolonga okulula!
Ukunyusa inkqubo yakho yokuzikhusela
Ukuzivocavoca okuphakathi, njengokukhwela ibhayisekile rhoqo, kunokuwunciphisa umngcipheko wokufumana usulelo oluphezulu lokuphefumla ngama-29 epesenti xa kuthelekiswa nabantu abadala abangazilolongiyo, ngokutsho kophando olukhankanyiweyo rhoqo olupapashwe kwi Umbhalo we-Applied Physiology.
Ukongeza, abaphandi beYunivesithi yaseCalifornia-San Diego bafumanise ukuba imizuzu engama-20 kuphela yokuzilolonga ehlengahlengise amanqanaba akho omzimba inokuwonyusa amajoni akho omzimba.
Ukonyusa imetabolism yokwehla kobunzima
Ngelixa ukukhwela i-e-bhayisekile akufuneki kube nzima, ukwandisa umsebenzi wakho womzimba kukwathetha ukuba utshisa amandla ngakumbi. Nokuba usebenzisa i-e-bhayisekile yakho ukubumba ngobunono kwiivenkile zalapha okanye uhambe ngokuthe chu ngempelaveki nabahlobo bakho, uya kube uvutha amandla angaphezulu kunokuba ubuya kwenza ukuba ubuya kuqhuba imoto, uthathe ibhasi , uloliwe okanye uhambe ngeenyawo.
Oku kuthetha ukuba uyakuba kwimeko engcono yokugcina ubunzima bakho okanye ulahlekelwe ziikhilogu ezimbalwa [4] (ukuba yinjongo yakho leyo), kodwa ezona ndaba zimnandi kukuba xa uyekile ukukhwela, imetabolism yakho iya kuhlala inyukile njengoko uchacha. Ngokufanelekileyo, ugcina amandla ovuthayo (iikhalori) nokuba sele ugqibile!
Ewe, esi siphumo asihlali ngonaphakade-nje ukuba uphinde wachacha kumthambo omnye wokuzilolonga, imetabolism yakho iya kubuyela esiqhelweni, ke kubalulekile ukuba ugcine umsebenzi oqhelekileyo ukuze uqhubeke usebenza kuwe. Ixesha elingaphezulu, njengoko umzimba wakho usiya uzilungelelanisa ngakumbi kwaye uhlengahlengiswa kolu hambo lwebhayisikile luhlala luhamba, luya kutshisa amandla ngakumbi ekuphumleni njengoko uza kuba nemicu emininzi yemisipha yokugcina ioksijini kwaye ilungele isenzo.
Nciphisa umngcipheko wohlobo lwe-2 lweSwekile
“Abaphandi beYunivesithi yaseBristol e-United Kingdom bajonge ifuthe lokukhwela ibhayisikile yombane kubantu abathathe inxaxheba kwisifo seswekile sesi-2. Izifundo ezili-18 zophononongo bebehamba ngeebhayisekile zabo zombane ngokomyinge weemayile ezili-13 ngeveki kangangeeveki ezingama-20, ”ngokwenqaku elalipapashwe ngaphambili i-EVELO.
"Izifundo zikonwabele ukonyuka ngepesenti ye-10.9 yeepesenti kumandla e-aerobic aqikelelweyo ngexesha lesifundo. Abathathi-nxaxheba bafikelele kuma-74.7 epesenti yezona ntliziyo zabo zibalaseleyo ngelixa bekhwele ibhayisekile yombane xa kuthelekiswa nama-64.3 epesenti xa behamba. ”
“Ukukhwela ibhayisikile yombane ayikokuzivocavoca nje ngamandla njengokukhwela ibhayisekile okanye, mhlawumbi, nokubaleka imigama emide, kodwa oko kwenza ukuba uzilolonge ngakumbi kunokuhamba nje. Kwaye, njengoko esi sifundo sigqibile, ukukhwela ibhayisekile yombane kunokuba nakho ukunceda ukunciphisa umngcipheko onxulumene nohlobo lwesibini lweswekile, mhlawumbi, nokuba udlale indima ekuxolelweni okunxulunyaniswa nokwehla kobunzima. ”
Ukuphucula impilo kunye nokunciphisa uxinzelelo
“Abantu abenza umthambo rhoqo baya kukuxelela ukuba baziva bebhetele. Abanye baya kuthi kungenxa yokuba imichiza ebizwa ngokuba zii-neurotransmitters, eziveliswa kwingqondo, ziyavuselelwa ngexesha lokuzilolonga. Njengokuba kukholeleka ukuba ii-neurotransmitters zingenelela kwiimvakalelo neemvakalelo zabantu, zinokukwenza uzive ungcono kwaye ungabi noxinzelelo oluninzi, ”ngokutsho kweAmerican Council on Exercise.
Kuyaziwa ukuba ukuphuma elangeni kunye nomoya omtsha rhoqo kubalulekile kwimpilo yethu iphela, kodwa ii-e-bikes zinokubonelela ngenqanaba lenkululeko kunye nokubaleka uye kwiindawo ezintsha ongazange ube nazo ngaphambili. I-NHS ibanga i-30% yomngcipheko ophantsi woxinzelelo kwabo bathatha inxaxheba kwimisebenzi yomzimba.
Kwaye ukonwabela ukukhwela ibhayisekile kunokunika ithuba lokuphumla kuxinzelelo lwemihla ngemihla esiba nalo sonke, kwaye ii-endorphins esizifumana ngokwenza umthambo zinokunceda ngokwenene ukuphakamisa imimoya.
Iphucula umgangatho wokulala
Ukulala kubalulekile ukuze iingqondo nemizimba yethu ibuye kwakhona. Nokuba ngeentsuku apho singekenzi kakhulu, sonke kufuneka 'sivale' kwaye siphumelele ukulala okusemgangathweni ukuze sibe ngaphezulu komdlalo wethu ngosuku olulandelayo.
Ngokukhwela i-e-bhayisekile nokwenza umthambo ngokuzinzileyo, sinokomeleza amanqanaba ethu amandla. Kwaye, ngelixa kuvakala ukubuya umva kancinci, ngokwenza njalo sikhuthaza iingqondo nemizimba yethu ukuba ilale ngcono xa ilixesha lokuphumla.
Oku kungakhokelela kwipateni yokulala yesiqhelo, kunye nokulala ngokunzulu ngakumbi, okukhokelela ekuphaphameni ngakumbi nokulungela usuku olulandelayo.
Ngokufanayo, a IYunivesithi yaseGeorgia ifunda ifumanise ukuba xa abantu abadala bezilolonga kancinci bakhalaza malunga neengxaki zokulala ngakumbi.
I-HOTEBIKE: www.funbike.com