ibhayisikili
Ukuhamba ngebhayisikili kagesi kuthathwa njengomunye wemisebenzi enempilo kunazo zonke ongayenza - kungathuthukisa ukuqina komzimba wakho, isimo senhliziyo nemithambo yegazi, ukusebenza kobuchopho, kuqinise ukuzivikela komzimba wakho futhi kukhulise umuzwa wakho wokuphila kahle, phakathi kwezinye izinzuzo eziningi zezempilo.
Thuthukisa Impilo Yenhliziyo Yakho
Ucwaningo oluningi lukhombisile ukuxhumana phakathi kwamabhayisikili nempilo yenhliziyo ethuthukisiwe.
Ngo-2017, isibonelo, abacwaningi baseYunivesithi yaseGlasgow bathola ukuhlangana phakathi kokuhamba ngamabhayisikili ukusebenza kanye nengozi ephansi yokufa ngaphambi kwesikhathi ngemuva kokufunda abantu abangama-264,337 iminyaka emihlanu. Eqinisweni, ukuhamba ngebhayisikili cishe ngamamayela angama-30 ngesonto kuboniswe ukwehlisa kakhulu ubungozi besifo senhliziyo.
“Ukuhamba ngebhayisikili yonke noma ingxenye yendlela yokusebenza bekuhlotshaniswa nengozi ephansi kakhulu yemiphumela emibi yezempilo. Labo abahamba ngamabhayisikili ubude obugcwele besikhathi sokuhamba kwabo babenengozi engaphansi kwamaphesenti angama-40 yesifo senhliziyo, umdlavuza, kanye nokufa kwabantu jikelele eminyakeni emihlanu yokulandelwa, ”kusho uDkt Jason Gill we-Institute of Cardiovascular and Medical Sciences.
Uma umuntu ethatha njalo ukugibela ibhayisikili noma ibhayisikili kagesi (mhlawumbe amamayela angama-30 ngeviki) kufana nokuhamba ngebhayisikili, kuzolandela ukuthi ukugibela njalo - noma uyosebenza noma cha - kungasiza ukuthuthukisa impilo yenhliziyo ikakhulukazi nempilo yonke jikelele.
Impilo ethuthukisiwe yenhliziyo
Ngokuvivinya umzimba ngokulingene kuza nempilo ephelele eyenziwe ngcono - inzuzo evamile esiyizwa kaninginingi kochwepheshe. Kepha, enye yezinzuzo ezinkulu impilo yenhliziyo.
Impilo yenhliziyo ihlobene nokuthi umzimba wakho ungamunca futhi usebenzise i-oxygen kahle kangakanani, ngenkathi uhambisa futhi ususa isikhutha. Ngokusebenzisa i-e-bike nokuvivinya umzimba ngokulingene njalo, umzimba wakho uzivumelanisa nomsebenzi ngokudala ama-capillaries asebenza kangcono angashintsha i-oxygen ne-carbon dioxide emaphashini nasemisipha, futhi akhe amangqamuzana egazi abomvu amaningi ukuhambisa amagesi kalula.
Ekugcineni, lokhu kungenza imisebenzi yansuku zonke ibe lula kakhulu - ngenkathi kungenzeka uzizwe sengathi unamandla athe xaxa kuleyo misebenzi yansuku zonke nayo!
ngaphezu kwalokho, ngokusho kukaDkt. Amar Singal, udokotela wenhliziyo, “ukuhamba ngebhayisikili kungenye yezindlela zokuvivinya umzimba ezihamba phambili kubantu bayo yonke iminyaka yobudala nazo zonke izinhlobo zomzimba. Akusizi nje kuphela ukushisa amakhalori futhi kugcina isisindo silawulwa, kepha kusiza nokwakha ukuqina futhi kwandise amandla emisipha namathambo. Ukuba ukuvivinya umzimba okunomthelela ophansi, kubuye kuthambe emalungeni futhi ngokungafani nezikhathi zokuzivocavoca okunzima, akukubeki engcupheni yokulimala ngokweqile noma ukuqunjelwa. Yingakho ingathathwa futhi ngabantu asebekhulile abanamalunga e-arthritic. ”
Iphutha le-muscle elithuthukisiwe
Indoda ekhombisa izinzuzo zezempilo zebhayisikili kagesi ngokugibela i-e-bike emzileni
Ngenkathi ungayiboni inhliziyo yakho iqinisa ngokomzimba, impela ungabona izinguquko uma kukhulunywa ngethoni yemisipha kuwo wonke umzimba wakho - ikakhulukazi imilenze yakho.
Ukuhamba ngebhayisikili kuyaziwa ukuthuthukisa amandla akho ajwayelekile, futhi ngokusebenzisa imisipha yakho kaningi - ngisho kancane - ithoni namandla kuzothuthuka. Uzoqaphela imisipha eqinile, ikakhulukazi kwimisipha eyinhloko eyenza lo msebenzi, kufaka phakathi ama-quads akho, imisipha, amathole kanye nama-glutes akho.
Ngasikhathi sinye, ukugibela ibhayisikili kuhilela ukulinganisela nento yokuzinza, okusho ukuthi nengaphakathi lakho lithola ukuzivocavoca. Uma ukhetha ukugibela kanzima, nezingalo zakho zithola ukuzivocavoca okulula futhi!
Thuthukisa uhlelo lwakho lokuzivikela komzimba
Ukuvivinya umzimba ngokulingene, njengokuhamba njalo ngebhayisikili kagesi, kunganciphisa ingozi yomuntu omdala yokuthola ukutheleleka okuphezulu okuphefumulayo ngamaphesenti angama-29 uma kuqhathaniswa nabantu abadala abangazivocavoci umzimba, ngokusho kocwaningo olukhulunywe kaningi olushicilelwe kuThe Journal of Physiology Applied.
Ngaphezu kwalokho, abacwaningi baseYunivesithi yaseCalifornia-San Diego bathole ukuthi ukuzivocavoca imizuzu engama-20 kuphela okulungiselelwe izinga lakho lokuqina kungakhuphula amasosha akho omzimba.
Ukwandisa imetabolism yokwehlisa isisindo
Ngenkathi ukugibela i-e-bike akudingeki kube nzima, ukwandisa umsebenzi wakho womzimba kusho nokuthi ushisa amandla amaningi. Noma usebenzisa i-e-bike yakho ukubumba ngobumnene ezitolo zasendaweni noma uhambe kahle ngempelasonto nabangane, uzobe usha amandla amaningi kunalokho obuyokwenza ukube ubeshayela imoto, uthathe ibhasi , isitimela noma ukuhamba ngezinyawo.
Lokhu kusho ukuthi uzoba sesimweni esingcono sokugcina isisindo sakho noma ulahlekelwe ama-kilos ambalwa [4] (uma lokho kuyinjongo yakho), kodwa izindaba ezimnandi kakhulu ukuthi uma uyeka ukugibela, umzimba wakho uzohlala uphakeme njengoba usalulama. Empeleni, ugcina uvutha amandla (ama-calories) noma usuqedile!
Vele, lo mphumela awuhlali unomphela - uma usululeme ekuvivinyweni okukodwa kokuzivocavoca, imetabolism yakho izobuyela kokujwayelekile, ngakho-ke kubalulekile ukugcina umsebenzi ojwayelekile ukuze ikugcine ikusebenzela. Ngokuhamba kwesikhathi, njengoba umzimba wakho ujwayeleka kakhulu futhi ujwayela lokhu kugibela okujwayelekile kwe-e-bike, kuzoshisa amandla amaningi ekuphumuleni njengoba uzoba nemicu eminingi yemisipha ukugcina umoya-mpilo ulungele ukusebenza.
Yehlisa Ubungozi Bakho Yesifo Sikashukela Sohlobo 2
“Abaphenyi base-University of Bristol e-United Kingdom baqaphe umthelela wokugibela ibhayisikili likagesi kubahlanganyeli abanesifo sikashukela sohlobo-2. Izifundo eziyi-18 zocwaningo zigibele amabhayisikili abo kagesi ngokwesilinganiso samamayela ayi-13 ngesonto amasonto angama-20, ”ngokusho kombhalo we-EVELO owawushicilelwe ngaphambilini.
“Izifundo zijabulele ukwanda ngamaphesenti ayi-10.9 emandleni amakhulu abikezelwe we-aerobic phakathi nocwaningo. Futhi ababambiqhaza bafinyelele kumaphesenti angama-74.7 esilinganiso sokushaya kwenhliziyo yabo ngenkathi begibela ibhayisikili likagesi uma kuqhathaniswa namaphesenti angama-64.3 lapho behamba. ”
“Ukuhamba ngebhayisikili likagesi akuyona into yokuzivocavoca enamandla njengokugibela ibhayisikili elijwayelekile noma, mhlawumbe, ngisho nokugijima amabanga amade, kodwa umsebenzi unikeza ukuzivocavoca okungcono kunokumane uhambe ngezinyawo. Futhi, njengoba lolu cwaningo luphetha, ukugibela ibhayisikili likagesi kunganele ukusiza ukunciphisa izingozi ezihambisana nesifo sikashukela sohlobo-2, mhlawumbe, ngisho nokudlala indima ekuxolelweni okuhambisana nokwehlisa isisindo. ”
Ithuthukisa inhlalakahle futhi yehlise ingcindezi
“Abantu abavivinya umzimba njalo bazokutshela ukuthi bazizwa bengcono. Abanye bazothi kungenxa yokuthi amakhemikhali abizwa ngokuthi ama-neurotransmitters, akhiqizwa ebuchosheni, avuselelwa ngesikhathi sokuzivocavoca umzimba. Njengoba kunenkolelo yokuthi ama-neurotransmitters alamulela imizwa nemizwelo yabantu, angakwenza uzizwe ungcono futhi ungakhathazeki kakhulu, ”kusho i-American Council on Exercise.
Kuyaziwa ukuthi ukuphuma ekukhanyeni kwelanga nomoya ohlanzekile njalo kubalulekile empilweni yethu yonke, kepha ama-e-bikes anganikela ngezinga lenkululeko nokweqa ezindaweni ezintsha okungenzeka ukuthi awukaze ube nazo ngaphambili. I-NHS ifuna ingozi engaphansi kwengu-30% yokudangala kulabo ababamba iqhaza ekusebenzeni komzimba.
Futhi, injabulo enkulu yokuhamba ngebhayisikili ingakunikeza ukuphumula ekucindezelekeni kwansuku zonke sonke esikutholayo, futhi ama-endorphin esiwatholayo ngokwenza ukuzivocavoca angasiza impela ukuphakamisa imimoya.
Ithuthukisa ikhwalithi yokulala
Ukulala kubalulekile ukuze izingqondo nemizimba yethu ilulame. Ngisho nasezinsukwini lapho singenzanga okuningi, sonke sidinga 'ukuvala' futhi sifinyelele ukulala kwekhwalithi enhle ukuze sibe phezulu komdlalo wethu ngosuku olulandelayo.
Ngokugibela i-e-bike nokuzivocavoca okungaguquguquki, singaqinisa amazinga ethu wamandla. Futhi, ngenkathi kuzwakala kubuyela emuva kancane, ngokwenza njalo sikhuthaza izingqondo nemizimba yethu ukuthi ilale kangcono uma sekuyisikhathi sokuphumula.
Lokhu kungaholela ekutheni kube nephethini yokulala ejwayelekile, nokulala okujulile, okuphumuzayo, okuholela ekuphaphameleni nasekulungiseleleni usuku olulandelayo.
Ngokufanayo, a Ucwaningo lwe-University of Georgia bathole ukuthi lapho abantu abadala bezivocavoca kancane bakhononda kakhulu ngezinkinga zokulala.
I-HOTEBIKE: www.umuhle.com