Wake wake wazizwa sengathi akukho isikhathi esanele ngosuku ukuze uqede konke okumele ukwenze? Uke wakwazi ukusakazeka kakhulu futhi manje ugxilile phakathi komsebenzi, umndeni, nezibopho zakho zomuntu siqu? Awusodwa. Abantu abangaphezu kwesigamu sabasebenzi kanye nesigamu sabo bonke abaseMelika bakhathazekile ngamazinga abo okucindezeleka okwamanje. Njengoba ukucindezeleka kuhamba kancane kodwa ngokuqinisekile kukulimaza, kulula kakhulu ukuthuthukisa imikhuba engafanele engathandi ukudla, ukudla ngokomzwelo, ukudla ukudla okungenampilo nokungahlosi kahle, ukubhema, ukucabanga okungalungile, nokuziphumula ngokuphumula okufanele.
Le mikhuba emibi yimbangela yezinkinga eziningi zempilo abantu abazithola besuka ekucindezelekeni, kuhlanganise nokucindezeleka okukhulu (ukuphakama kwengcindezi yegazi), ukukhathazeka, ukucindezeleka nokukhuluphala.
Abaningi bethu bangathanda ukucabanga ukuthi sinabantu abanamandla kakhulu okwenza ukuthi sigweme izifo zezempilo ukuthi ukucindezeleka kungabangela. Ngeshwa, akunjalo. Abaningi bethu banecala lokunakekelwa impilo yethu kuze kube yinto engalungile, njengokunyuka kwegazi lethu.
Ukucindezelwa kwegazi kubalulekile
Ukucindezelwa kwegazi kuyisibonakaliso esibalulekile sempilo yakho ngoba silinganisa ukuthi inhliziyo yakho idinga kangakanani ukusebenza ukupompa igazi emzimbeni wakho. Ukufundwa kwengcindezi ejwayelekile yegazi kuyinto 120/80 mmHG noma ephansi. Ukwelashwa ngokweqile kuyisandulela se-high blood pressure, ewela ku-120-139 / 80-89 mmHG. I-hypertension, noma ukucindezelwa kwegazi eliphezulu, ichazwa njengokufunda kuka 140/90 mmHG noma noma yini ephakeme. Abantu baseMelika abangaphezu kwezigidi ezingu-75 banomfutho wegazi ophezulu.
Ukwelashwa ngokweqile futhi ikakhulukazi kwengcindezi kuyingozi kakhulu empilweni yakho ngoba kubonisa ukuthi inhliziyo yakho kufanele isebenze ngokweqile ukuze uphepule igazi emzimbeni wakho. Lo mzamo ongeyena wokumisa uphoqa igazi lakho ukuba libophe izindonga zemibhobho yakho, okuholela kalula ekulimaleni komzimba, ukuhlushwa kwe-heart muscle, kanye nemithambo ekhuni futhi emincane eholela ekushayweni, ukuhlaselwa yinhliziyo, ukwehluleka kwezinso kanye nesifo senhliziyo.
Izindaba ezinhle ukuthi unganciphisa ukucindezeleka kwegazi futhi uphinde uphile impilo yakho ngokushintsha indlela ethile yokuphila.
Ungakwazi ukulawula umfutho wegazi lakho futhi wehlise amathuba okuba nesifo senhliziyo noma isifo sohlangothi. Inhliziyo yakho iyisisindo, ngakho uma uyiqinisa, ingaba negazi elingaphezu kwesigqoko ukuze ukushaya kwenhliziyo yakho nokucindezela kwegazi kuyancipha. Indlela engcono kakhulu yokuqinisa imisipha yenhliziyo yakho ngokuqhubeka nokuzivocavoca kwe-aerobic ukwakha ukukhuthazela kwenhliziyo.
I-Cardio iyisihluthulelo
Uma wenza umzimba wokuzivocavoca umzimba, umzimba wakho kufanele unikeze okhejini okuningi emisipha yakho yokusebenza, njengemilenze yakho uma ugijima. Nge-cardio ejwayelekile, inhliziyo yakho ekugcineni ihamba ngcono ekupompheni amanani amakhulu kakhulu emzimbeni wakho ngawo wonke ama-beat ukuze oksijeni eningi ikhiphe emisipha yakho. Ukushaya kwenhliziyo yakho nokucindezela kwegazi kuyokwehla futhi ngeke ukhathele emisebenzini elula ngokushesha.
Izinketho ezinhle kakhulu zokuzivocavoca komzimba ziyimisebenzi esebenzisa amaqembu amakhulu ama-muscle ukuze ashukumise ukunyakaza kwakho. Lokhu kwenza umzimba wakho upompe okwe-oksijeni okwedlulele kulezi zinhlanzi ezinkulu ezihamba phambili lapho zikhandla kulo lonke isikhathi sokuzivocavoca. Izibonelo ezinhle zihamba, ukugijima, ukuhamba okusheshayo, ukuqeqeshwa kwesisindo, ukuhamba ngebhayisikili, ukugibela, ukubhukuda, ukugibela izitebhisi , ukuhamba ngezinyawo, amakilasi okuzivocavoca, ezemidlalo, ukudansa nokuzivocavoca kwe-aerobic.
Umuntu ovamile wamakhilogremu angu-200 angalindela ukushisa ama-kilojoule angama-550 ngehora lokugijima, amakholori angu-200 ngesikhathi sokuhamba, amakholori angu-450 ngehora lokuqeqeshwa kwesisindo, amakholori angu-650 ngehora lokuhamba ngebhayisikili, amakholori angu-800 ngehora ukubhukuda, nama-khalori angu-500 ngehora lokuzivocavoca kwe-aerobic.
Izincomo ze-American Heart Association
I-American Heart Association iyeluleka ukuthi uma udinga ukwehlisa ukucindezelwa kwegazi, ihlose imizuzu engama-40 yokulinganisela ukuze usebenze ngamandla emisebenzini yomzimba 3 kuya 4 izikhathi ngesonto. Ungakwazi njalo ukwandisa inani nemvamisa yokuzivocavoca njengoba izinga lakho lokukhuthazela landa.
Qinisekisa ukwenza okungenani imizuzu eyi-150 yokusebenza ngokomzimba isonto ngalinye okwenziwe okungenani ezingeni elilinganisiwe lokuqina. Isibonelo esihle ukuhamba okusheshayo . Spread umsebenzi womzimba phakathi nesonto lakho ngangokunokwenzeka ngakho kuba umkhuba kanye nengxenye yendlela yakho yansuku zonke. Yenza ukuzivumelanisa nezimo nokuzivivinya isonto lonke futhi wenze umsebenzi wokuqinisa imisipha okungenani izinsuku ezingu-2 ngesonto. Qinisekisa ukuthi uqhubeka uphefumula ngesikhathi sakho sokuzivocavoca njengoba ungamangala ukuthi bangaki abantu abavame ukubamba umoya.
Sebenza ezingeni eliphakeme lokuqina
Qinisekisa ukuthi uyazihambela lapho uqala uhlelo lwakho lokuzivocavoca. Hlela ukusebenza ngokulinganisela ukuze ube namandla ukuze unciphise ukucindezelwa kwegazi. Ukukunika umqondo wokuthi izinga elilinganiselayo lokuzizwa lizwa kanjani, kufanele ukwazi ukushintshanisa imisho emifushane yamagama ambalwa ngenkathi wenza umsebenzi wakho ngokulinganisela okulinganiselwe. Uma ungakwazi ukuqhuba ingxoxo egcwele ngenkathi wenza lo msebenzi, usebenza ngamandla. Uma uthola ukuphuma emoyeni ngokushesha noma ukucindezela ukukhuluma amagama ambalwa nje, usebenza ngamandla. Iningi labantu akudingeki lihlole nodokotela ngaphambi kokuzivocavoca ezingeni elilinganiselwe, kodwa kungumqondo omuhle ukukhuluma nodokotela wakho uma ungaphezu kuka-50 futhi awusetshenziselwa ukulinganisela umsebenzi owenziwe ngokomzimba noma uma kwaba nezinkinga zenhliziyo, ukuhlasela kwenhliziyo, izinkinga zempilo ezimbi, noma umlando womndeni wesifo senhliziyo esemncane.
Umgomo wakho ukuthi uhlanganyele emsebenzini wezinga lokulinganisela okwesikhashana usuku ngalunye, noma ukubandakanyeka emsebenzini onamandla usuku ngalunye. Zibekela inselelo kancane kancane nsuku zonke ukuze uqhubeke ukwandisa ukubekezela kwakho kwenhliziyo, kungakhathaliseki ukuthi umzuzu owengeziwe ku-treadmill noma elinye ithanga echibini. Ukuzivocavoca njalo kuzokwenza uzizwe ungcono kokubili ngokomzimba nangokomzwelo, okukusiza ukuba uqhubeke.
Imicabango yokuvala
Wonke umuntu kufanele afake ukuzivocavoca kwenhliziyo emisebenzini yabo yansuku zonke ukuze alondoloze inhliziyo enempilo . Uma une-hypertension, kubalulekile ukuthi uqale isimiso sokuzivocavoca ukuze unciphise umfutho wegazi lakho ngakho awuqhubeki okhuphuka emazingeni aphakeme wegazi lokushisa. Uma une-hypertension, qiniseka ukuthi unamathele emisebenzini yansuku zonke yokuzivocavoca futhi okungenani kakhulu, yenza imizuzu engama-40 yokulinganisela ukuze usebenze ngokuzikhandla ngokomzimba izikhathi ezintathu kuya kwesine ngesonto. Njengoba isimo sakho somzimba sanda, ungakwazi ukwandisa imvamisa, ubude noma amandla okuzivocavoca kwakho kulo lonke isonto. Umfutho wegazi wakho uzohlehla kancane uma uhlala uhambisana nomkhuba wakho wokuzivocavoca. Uma uthuthuka kancane kancane ekuthuthukisweni kwakho nsuku zonke, uzomangala ukuthi kulula kanjani ukuthuthukisa ukukhuthazela nokuphila kwenhliziyo yakho. Intuthuko ehambisanayo iqinisekisa ukuphumelela. Phatha impilo njengokungathi i-marathon, hhayi i-sprint.
Imithombo
Ukusebenzisa Indlela Yakho Yokunciphisa Ukucindezeleka Kwegazi. I-American College of Sports Medicine. Iwebhu. 4 Feb 2016.
Ukucindezeleka Okuphansi, Yehlisa Ukucindezeleka Kwegazi . I-Harvard Health Publications, 21 Mashi 2015. Iwebhu. 4 Feb 2016.
Umsebenzi womzimba nokucindezelwa kwegazi . American Heart Association, 17 Aug 2015. Iwebhu. 4 Feb 2016.
Isizwe Esicindezelekile . Stambor Z. American American Psychological Association, ngoMbasa 2006. Iwebhu. 4 Feb 2016. www.apa.org/monitor/apr06/nation.aspx
Qinisekisa Inhliziyo Yakho Ngokuzivocavoca Ngokuvamile Kwe-Cardio . I-Yoon S. University of Maryland Baltimore Washington Medical Centre. Iwebhu. 4 Feb 2016.
Ukuzivocavoca Okuyisishiyagalombili Kokuphumelela Kokuphelele Kwesisindo Sokushisa . I-Skinny With Fiber, ngo-11 Julayi 2013. Iwebhu. 4 Feb 2016.
Umhlahlandlela Wakho Wokunciphisa Ukucindezeleka Kwegazi . I-National Heart, Lung, ne-Blood Institute: UMnyango WezeMpilo wase-US, ngoMeyi 2003. Iwebhu. 4 Feb 2016.