Ngaba unomdla wokwazi ukuba usendleleni eya ekuphileni ubomi obude nobunempilo kwiminyaka yakho yegolide? Uninzi lweengcali zempilo ziya kukuxelela ukuba ufike kwisikali, njengoko amanani afana nobunzima kunye ne-BMI (isalathisi sobunzima bomzimba) ehlala esetyenziselwa ukuqikelela amathuba akho okuphuhlisa izifo ezithile kunye neminyaka okulindelekileyo yokuphila ngokubanzi. Ingxaki kukuba ubunzima okanye i-BMI ayingomlinganiselo ochanekileyo wempilo yakho.
Oku kungenxa yokuba ubunzima kunye ne-BMI ayenzelwanga ngokwesini okanye uhlobo lomzimba, kwaye ayithatheli ngqalelo ubunzima bezihlunu, ukuxinana kwamathambo, ukwakheka komzimba wonke, kunye nokwahluka ngokobuhlanga.
Thatha umzekelo umakhi womzimba onobunzima bezihlunu ezixineneyo. Loo mntu unokuwela ngempazamo kuhlelo lokutyeba kakhulu okanye ukutyeba ngobunzima okanye iBMI. Ngokuchasene noko, ezi metrics azijongani nengxaki yabantu abatyebe kakhulu abanobunzima obuqhelekileyo, owaziwa ngokuba "amanqatha abhityileyo", ababonakala bebhityile nge-BMI kodwa benepesenti ephezulu yamafutha omzimba kunye nomngcipheko okhulayo wesifo sentliziyo.
Esikhundleni sokukhathazeka kakhulu malunga nobunzima, iqela leengcali lifumene ezinye iimetriki ezinokuba zixhobo eziluncedo ekuhloleni impilo yakho kunye nobungozi besifo. Inyaniso, le milinganiso yomine (isantya sokuhamba, amandla okugoba, amandla okubambelela, kunye nomjikelezo wesinqe) banokutyhila ngakumbi malunga nemeko yempilo yakho kunabo nabuphi na ubunzima.
isantya sakho sokuhamba
Ngokophononongo olupapashwe ngoJuni walo nyaka, indlela okhawuleza ngayo ukuhamba ihambelana nokuba uphila ixesha elide kangakanani. Abaphandi bafumanisa ukuba abantu abahamba ngokukhawuleza banandipha ixesha elide lokuphila kunabo bahamba ngokukhawuleza, kungakhathaliseki ukuba yi-BMI yabo. Mhlawumbi oku kungenxa yokuba ukuhamba, ngokungafaniyo nobunzima, ngumlinganiselo osebenzayo wezinto eziliqela ezibalulekileyo. Ukuhamba kuhlola ibhalansi, ukulungelelanisa, umgca ophantsi kunye namandla angundoqo, kunye nempilo ye-cardiovascular. Kufuneka ube sesimweni esihle somzimba ukuze ugcine isantya esikhawulezayo.
Ukulinganisa isantya sokuhamba kwakho:
Hamba ikhilomitha eyi-1. Yahlula-ke ama-60 ngenani lemizuzu oyithathileyo ukuhamba loo mgama. Kungenjalo, uzinike ixesha njengoko uhamba ngeemitha ezi-6. Yahlula ngesithandathu ngenani lemizuzwana ekuthathileyo ukuba ugqibezele olu hambo. Ukuba uhamba ngeemitha ezintandathu ngemizuzwana emithathu, isantya sakho siziimitha ezi-2 ngomzuzwana.
Isakhono sakho sokwenza ii-push-ups
Kuba iipushups zisebenza umzimba wonke, kwaye zifuna amandla kunye namandla, inani onokuthi uligqibe sesinye isalathisi sempilo yakho iyonke. Iipush ups ngumlinganiselo olungileyo womzimba ophezulu kunye namandla angundoqo, kunye nempilo yentliziyo. Ngamafutshane, okukhona iipushups onokuthi uzenze, kokukhona yomelele kwaye ibe ngcono inkqubo yakho yentliziyo iya kuba.
Indlela yokulinganisa i-push-ups yakho:
Okokuqala, sebenzela ukuqonda ubuchule obuchanekileyo.
- Qala kwindawo yeplanga ngezandla zakho phantsi kwamagxa akho kunye nomzimba wakho kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni.
- Qhagamshelana nezihlunu zesisu sakho ukuze isinqe sakho singagungqi kwaye umqolo wakho ungagungqi.
- Goba iingqiniba zakho njengoko uthoba isifuba sakho phantsi, ugcine isinqe sakho sisezantsi.
- Iingqiniba zakho kufuneka zibe kwi-engile ye-45 degree emzimbeni.
- Nje ukuba ufikelele ezantsi kangangoko unako, zityhale ubuyele ebhodini.
- Zama ukwenza ii-push-ups ezininzi kangangoko kunokwenzeka ngobuchule obugqibeleleyo ngaphambi kokuba udinwe.
amandla akho okubamba
Okumangalisayo kukuba, ukukwazi ukucudisa imitha yokubamba kunokuqikelela ukuba uyakuphila na ukuya kutsho kwiminyaka yobudala evuthiweyo. Kodwa kutheni? Amandla okubamba anokunceda ukuchonga ubuthathaka be-muscular kunye ne-cardiovascular. Oku kungenxa yokuba indlela onokuthi ubambe ngayo into ethile inxulumene nokomelela komzimba wakho ongasentla kunye nokukwazi kwentliziyo yakho ukumelana nokumpompa ngokuchasene noxinzelelo oluphezulu (kuba uxinzelelo lwegazi lwakho luyenyuka xa usatsalwa).
Andikukholisanga? Ngokutsho kolunye uphononongo, amandla okubamba abuthathaka afunyanwe enxulunyaniswa kakhulu nokuvela kweziphumo ezibi zempilo ezifana nomhlaza wemiphunga kunye nesifo sentliziyo. Ngaphaya koko, amandla okubamba yayiyeyona nto ibhetele yokufa kunoxinzelelo lwegazi okanye umthambo jikelele.
Indlela yokulinganisa amandla okubamba:
Ukubala amandla okubambelela, ekuphela kwento ekufuneka uyenzile kukucudisa i-handgrip dynamometer kwindawo yokuzivocavoca okanye kwiofisi kagqirha wakho. Ukuphucula olu hlobo lwamandla, kufuneka wakhe imisipha. Zibophelele kuqeqesho lokuxhathisa kabini ukuya kathathu ngeveki.
umjikelezo wesinqe sakho
Umjikelezo wesinqe esikhulu unokuba luphawu lwesilumkiso kwiingxaki zempilo ezizayo. Kungenxa yokuba i-circumference isalathisi samafutha esisu. Ngamanye amazwi, ubungakanani besinqe buyanda njengoko izitolo zamafutha zangaphakathi zinyuka. Kwaye amanqatha amaninzi esiswini anxulumene neemeko zempilo ezifana nohlobo lwe-II yeswekile, i-cholesterol ephezulu, i-triglycerides ephezulu, uxinzelelo lwegazi oluphezulu, kunye nesifo se-coronary artery.
Ulinganisa njani umjikelezo wesinqe:
Ngesisu sakho sityhilekile, beka iteyiphu yokulinganisa esinqeni sakho, ngaphezulu kwehipbone yakho ephezulu. Thatha umlinganiselo njengoko ukhupha (kodwa musa ukukrazula isisu sakho!). Indawo efanelekileyo esinqeni ingaphantsi kwama-intshi angama-89 kubasetyhini kwaye ingaphantsi kwama-intshi angama-101 kumadoda.
Nika ingqalelo kumjikelezo wesisu sakho. Ngaba utyebe sisisu?
Ezinye izilumkiso zempilo enkenenkene
Xa kuziwa ekuvavanyeni impilo yentliziyo yakho, unokufuna ukujonga uxinzelelo lwegazi kunye namanqanaba e-cholesterol.
La uxinzelelo lwegazi yibarometer enkulu yempilo yentliziyo. Xa uxinzelelo lwegazi lwakho luphezulu, inkqubo ye-cardiovascular system kunye / okanye inkqubo ye-nervous enovelwano igxininisekile.
Ukuba oyena nobangela wokonyuka koxinzelelo lwegazi unxulumene nento ethile ngokomzimba, ngokwengqondo, okanye kwanokungabikho kokulala, uxinzelelo olusemzimbeni alunampilo. Ukuba uxinzelelo lwegazi lwakho lungaphezulu kwe-130/80 rhoqo, kufuneka ubone ingcali yezonyango ukukunceda ukuvavanya imeko kwaye ikuncede wenze utshintsho olunempilo yokuphila.
El cholesterol ikwangumlinganiselo olungileyo wengozi yentliziyo. Okukhona iphezulu icholesterol embi (i-LDL cholesterol), kokukhona eyanda amathuba okuhlaselwa sisifo sentliziyo kunye nestroke. Nangona i<em>cholesterol idla ngokunxulunyaniswa ngamandla nemfuza, kusekho amanyathelo onokuwathabatha ukuze uthobe amanqanaba akho; njengokunciphisa ukutya okunamafutha ahluthayo, ukulandela ukutya kweMeditera kunye nokutya okuninzi okusekwe kwizityalo, kunye nokwenza umthambo rhoqo. ukwandisa HDL cholesterol elungileyo.