Ngabe ukuhamba ngebhayisikili kungumgwaqo wasebukhosini oya empilweni nasempilweni?

THOLA ebhayisikili lakho umyalezo ovela kuziphathimandla ezintsha sha ngesithembiso saso sokuthi ama- € 360 million angabelwa izinhlelo zokuhamba ngamabhayisikili nabahamba ngezinyawo minyaka yonke phakathi nesikhathi saso.

Ukuzinikela kweFianna Fáil, iWonderful Gael kanye ne-Inexperienced Social association umfelandawonye kungabona ngisho u-10% wazo zonke izimali zezokuthutha ezinikezwe izinhlelo zokuhamba ngebhayisikili, uphawu olusha sha lokuthi lokho kungukuqala kwesikhathi segolide sokuhamba ngebhayisikili.

Ezinyangeni zamanje samukele amasondo amabili ngokungafani nalutho ngaphambili. Kuwo wonke amanani aphezulu obhubhane lweCovid-19, abathengisi bamabhayisikili esizweni sonke babike ukuthi bakuthola kunzima ukuhlangabezana nezidingo zokushaywa komkhiqizo ngamabhayisikili amasha nawamasekeni, amasheya eseqedwe ezitolo eziningi. E-Donnybrook Bikes eDublin kube nokubikwa okungu-500% kwezentengiselwano kanti u-Marry Bikes, uCo Mayo, ubalule ukuthengiswa okuphelele kwengane nokukhula amabhayisikili yahlala esicongweni naphakathi nesikhathi esikhawulelwe kakhulu sokuvala.

EMetropolis View Wheels, umthengisi wamabhayisikili kagesi eCork, bekukhona u- “70%, mhlawumbe u-75% othuthukayo” ekuthengisweni okuphelele ngokuqhuma kwelukuluku lokushiya abathengisi bamabhayisikili abalwela ukuphepha.

Futhi ngenkathi salwa kanzima nokungena ezindaweni zokuzivocavoca nezokungcebeleka, ukuthakathwa kwenkululeko nempilo ngamasondo amabili kuqaphele intshisekelo yethu yokuhamba ngebhayisikili. Ucwaningo olwenziwe yiSport Eire luthole ukuthi abantu abadala abangaphezu kwama-510,000 babalula ukuthi bahamba ngebhayisikili okungenani masonto onke eMight, ukukhuphuka kwama-220,000 esikhathini sokugcina sezinyanga eziyi-12 okungasho izindaba ezinhle kakhulu ngenhlalakahle yethu kanye nezethu okhalweni. Kungathatha isikhathi eside.

Ukuhamba ngebhayisikili kukhulu kunendlela yokungena efomini - kungakhuphula impilo yakho ngokwengqondo, ukuzivikela komzimba wakho futhi kuholele nasempilweni enwetshiwe. Lapha, sibheka yonke into encane ukunyathela (noma engakwaziyo) ukukwenza empilweni yakho:

Ungathembeli emiphumeleni ngosuku olulodwa

Uma usinda kakhulu, ubungqabavu obuthile obudingekayo ukuhambisa umzimba wakho - okuyingxenye yokuthi kungani noma yisiphi isitimela sibukeka njengomsebenzi okhandlayo lapho usunesisindo esikhulu sokulahlekelwa. Ngehora elinikeziwe kuthempeli elinikeziwe, ngebhayisikili iyi-calorie-blaster ephumelelayo, kepha empeleni ayisebenzi kahle kakhulu. Kumuntu onesisindo esingu-100kg, ukuhamba ngebhayisikili ngesivinini esifanele ngehora kungasha amandla azungeze ama-500. Ukuhambahamba ngamandla komuntu onesisindo esifanayo angasebenzisa amandla angama-400 nokugijima amandla angama-700 ngehora. Kuzofanele ujikeleze imizuzu engama-60 kathathu ngeviki ukuze usebenzise amandla afinyelela ku-1500.

Kuzofanele ujikeleze okungeziwe kunalokho okugijimayo

Ukuhamba ngebhayisikili nokusebenza kuyizinhlobo ezinhle zesitimela senhliziyo nemithambo yegazi, kepha njengoba usekela futhi ushintsha umzimba wakho uma usugijima (futhi uhleli esihlalweni sesithuthuthu), ukusebenza kusebenza amandla athe xaxa ukuze kutholwe amabanga afanayo. Izitimela ze-physiologists zibalela ukuthi, njengomthetho ojwayelekile wesithupha, kuzodingeka ujikeleze kathathu ngaphezu kokugijimela ukushiswa kwekhalori elifanayo.

"Uma uqina, uzoshesha ukuthola imiphumela," kusho umqeqeshi wezempilo uMatt Roberts. “Kubandakanya amagquma noma ukuqhuma kwesikhashana kwe-velocity kungaphinda kuvuselele i-yakho umjikelezo ukuzivocavoca ngendlela eyonga isikhathi. ”

Akuzange wakhe amathambo akho

I-Bone iyisicubu esihlala siphendukela kuzokwanda ngamakhulu nangamandla ngokuqina ngamandla. Ukuze isitimela sandise amandla emathambo kufanele siqukathe ukususa isisindo sakho somzimba sisuke ezansi ngokulandelana kweqa kanye nokujikijela - futhi ukuhamba ngebhayisikili akukuzami lokhu. Izinyanga zokugcina eziyi-12, abacwaningi abavela eNorway Faculty of Sport Sciences naseNorway Olympic Coaching Center e-Oslo babheka amathambo abagibeli bamabhayisikili nabagijimi abanolaka.

Bonke abasubathi badle uhlelo lokwehlisa isisindo olwanele ukusiza amathambo kepha ukuqina kwamathambo abo bekuhluke ngokuphelele lapho abagibeli bamabhayisikili benamathambo amancane kunabagijimi. Umugqa ongemuva? Ukuhamba ngebhayisikili kumnandi enhliziyweni nasemaphashini akho, noma ngabe kunjani ukuzivocavoca okunesisindo - ukuphakamisa izinsimbi, ukweqa, ukusebenza -ukunonga amathambo akho.

Cabanga ngomzimba wakho ophakeme

Ukuhamba ngebhayisikili kunika amandla ama-quadriceps akho kanye namaqembu emisipha ekhazimulayo nakwezinga elincane amaqembu emisipha ngaphakathi kwemilenze eyehlayo. Kodwa-ke umzimba ophakeme uhlala ungaphikiswa kakhulu. “Ukuhamba ngebhayisikili akunakwenzeka ukuthuthukisa impilo yenhliziyo nemithambo yemisipha yomlenze, kodwa akukuhle kangako ngomzimba ophakeme,” kusho uRoberts. "Qinisekisa ukuthi ulungisa ukungalingani ngemisebenzi eminingi yokumelana nezingalo, isifuba namahlombe."

Luhlobo lwekhambi

Ukuhamba ngebhayisikili evulekile ihora ngesonto kuletha izinzuzo ezinkulu zokuqeda ukucindezeleka ngokuhambisana nezazi zokusebenza kwengqondo zesitimela. UJames Beale, obehola ukuhlaziywa kweKolishi lase-East London, uqashe abesilisa abali-11 abaneminyaka engama-34-52 abanolwazi lweminyaka emibili lokuhamba ngebhayisikili okungenani ihora elilodwa ngeviki lalokho okuthiwa yi “green-cycling” ezindaweni ezingenalwazi kanye emaphandleni. Akekho noyedwa owesilisa okukhulunywe ngaye owayekhuthazwe abancintisana nabo, kepha ngamazinga abo okuthuthuka okuthuthuka, imiphumela "yokubaleka kukho konke" emabhayisikili abo. "Ukuhamba ngebhayisikili ongenalwazi kuhlanganisa izimfanelo ezibalulekile zemvelo emsulwa - ubuhle, imizwa yokuzola nethuba lokuhlola - namandla enkinga yomzimba futhi okwaholela ekubeni nenhlalakahle ephezulu yengqondo," kusho uBeale.

Izinzuzo zingadlula izinto ezimbi zokungcola komoya

Akukho ukuphunyuka kwezinye izinhlayiya eziyingozi ngokungangabazeki, ikakhulukazi uma ujikeleza emadolobheni. Ukunamathela emigwaqeni ethulile noma ukuhlela ukusebenzisa imizila yomjikelezo ezinikele kungasiza ekunciphiseni ukusakazwa kokungcola komoya, njengoba kungathwala imaski yobuso, noma ngabe kwenzeka kanjani ukuthi ujikeleze ngezindawo zedolobha, kungahle kube nobufakazi bokuthi inhlalakahle izinzuzo zokweqa isilinganiselo phakathi kwezingozi zokungcoliswa komoya.

Ucwaningo lwango-2016 oluholwa abacwaningi abavela kuCentre for Food regimen and Exercise Analysis (CEDAR) kanye ne-Medical Analysis Council Epidemiology Unit eKolishi laseCambridge babike ukuthi naseDelhi, mhlawumbe amadolobha angcoliswe kakhulu emhlabeni, abantu bangafisa ukujikeleza Amahora ama-5 ngeviki ngaphambi kwezingozi zokungcola komoya zidlula izinzuzo zokuba ngcono.

Kukhulisa ukungatheleleki kwakho

Ucwaningo lwango-2018 lwabagibeli bamabhayisikili asebekhulile olwenziwa eKolishi laseBirmingham lathola ukuthi abagugi kuphela ngaphezu kwensalela yabakhileyo (amanoni abo omzimba namazinga e-cholesterol awazange athuthuke ngobudala nasemaqenjini e-testosterone abesilisa, avame ukucwilisa ngeminyaka, uhlala ngokweqile) kepha ngaphezu kwalokho unamasosha omzimba amancane.

Isitho esaziwa njenge-thymus, esenza ama-T-cell afunelwe amasosha omzimba anempilo, athanda ukuncipha ngeminyaka kodwa abacwaningi babika ngaphakathi kwephephabhuku Iseli Elikhulayo ukuthi abagibeli bamabhayisikili abasha besikhathi eside abaneminyaka engama-55 kuya kwengama-79 abahlolwa amaselebhu bekuqinisekisiwe ukuthi banikeze ama-T-cell amaningi njengabantu abasebasha.

Luhlobo lwamalunga (kepha qaphela amadolo akho)

Njengomphumela wokungabi nasisindo sakho futhi ama-kilos akho athe xaxa asekelwa isihlalo, ukuhamba ngebhayisikili, njengokubhukuda, kunomusa emadolweni kunokusebenza. Kodwa-ke abagibeli bamabhayisikili abavame ukumelana nezinkinga zamadolo. Imvamisa, kuyimiphumela yokuthi isihlalo sibekwe esihlalweni esingafaneleki esenza ukuthi izinkalo zitsheke futhi kuguqe ngamadolo ukunwebeka. Ukucasuka komphumela wesikhala se-patellofemoral (PF) esifanele emnyango wedolo.

"Enye yezimbangela ezisabalalayo zomonakalo ngabagibeli bamabhayisikili bokuzilibazisa noma abafikayo kulo mdlalo isihlalo esime kabi," kusho uPhil Burt oyisazi somzimba. “Beka isihlalo sakho sezihlalo sibe yiziqu kanye nethambo lakho lesinqe. Kungcono ukuba nedolo 'elibuthakathaka' ngaphandle kokuguqa ngokweqile. ” Setha izibambo zakho mayelana neziqu kanye nesali yakho. ”

Akunakwenzeka ukuthi kuphazamise inhlalakahle yezocansi yabesilisa

Abagibeli bamabhayisikili abesilisa babandakanyeka ukuthi isikhathi esiningi ngokweqile phakathi kwesihlalo sizoba nomthelela ekusebenzeni kwabo kahle ekamelweni lokulala kungakhululeka ngqo. Abanye abacwaningi bathole ukuthi i-microtrauma eya e-perineum kanye nengcindezi evela ezihlalweni kunciphisa ukunyakaza kwegazi kuya endondeni, kubangele ukungasebenzi kahle kwesikhashana kwe-erectile.

Kodwa-ke ucwaningo lwango-2018 ngaphakathi kwe- Ijenali ye-Urology okubandakanya abagibeli bamabhayisikili abesilisa abangama-2,774, ababhukudi abangama-539, nabagijimi abangama-789 bathola ukuthi impilo yabo yezocansi neyomchamo ingafaniswa.

Abagibeli bamabhayisikili abaphezulu ngokweqile babenezibalo eziphakeme kakhulu ze-erectile kunabashayeli bamabhayisikili abaphansi futhi beme ngaphandle kwesali enkulu kunama-20% wesikhathi ngenkathi ukuhamba ngebhayisikili kwehlisa kakhulu amaphesenti wokuqina kobulili.

Ukuhamba ngebhayisikili okunamandla kubuye kwafakazelwa ukuthi kunweba ububanzi be-antigen (i-PSA) egazini amahora angamashumi amabili nane, ucwaningo olwenziwe ngo-2014 ngabaphenyi baseCollege School London lwenza abesilisa abaneminyaka engaphezu kuka-50 ababehamba ngebhayisikili amahora angaphezu kwayi-9 ngesonto usongo oluphakanyisiwe lomdlavuza wendlala yesinye. Yize kunjalo, abacwaningi bakhulume ukuthi ayikho i-trigger kanye nomthelela nokuthi abagibeli bamabhayisikili banomdlavuza omningi okhokhisa ukwehla kathathu kunalokho okuphawulwe phakathi kwabahlali abajwayelekile.

Ishaya ukuhambahamba ukuze isebenze

Ucwaningo lwabacwaningi abavela eKolishi lase-Otago, eKolishi laseMelbourne naseKholeji lase-Auckland, olwaluphrintiwe ngaphakathi Ijenali Yomhlaba Wonke Ye-Epidemiology ngoJanuwari kwatholakala ngebhayisikili abagibeli babenesaphulelo esingu-13% ekufeni ngocwaningo lweminyaka engu-15. Ehlaziya imininingwane evela kubantu abayi-3.5m, ama-80% wabantu abaseminyakeni yokusebenza eNew Zealand, uDkt Caroline Shaw, ovela emkhakheni wokuhlala kahle komphakathi eKolishi lase-Otago, uthi ucwaningo alutholanga ukuhlangana phakathi kokuhamba uye emsebenzini nesaphulelo ukufa.