Ubomi bakho obude buxhomekeke kwizinto ezininzi, kubandakanya isini, uxinzelelo lwegazi, i-cholesterol, ubudala, kunye nokukhetha kwendlela yokuphila. A uphononongo lwakutsha nje ye-Mayo Clinic Proceedings icebisa ukuba kungakho enye kolo luhlu: inqanaba lokuqina komzimba we-cardiorespiratory (CRF), emiselwa bubuninzi bakho be-VO2.
Nangona oogqirha bengasoloko bejonga esi siphawuli sezempilo, abaphandi bakholelwa ukuba uvavanyo lweCRF akufanele lugcinelwe kuphela abo baneengxaki zentliziyo.
Umsebenzi ongcono kufuneka wenziwe ukukhuthaza umsebenzi womzimba kunye nokuqeqeshwa ngokomzimba, kubandakanywa nokuqeqeshwa kwe-aerobic kunye nokuxhatshazwa, kuyo yonke inkqubo yokunakekelwa kwezempilo, izikolo, indawo yokusebenzela, kunye noluntu lokuthintela isifo senhliziyo. Impilo yexesha elide yabemi bethu iya kuxhomekeka kwimpumelelo yale mizamo.
Abaphandi baqeshe abantu abamalunga ne-59.000, ababudala be-40 ukuya kuma-69, kwaye bavavanya amanqanaba abo okuqina kwentliziyo ngovavanyo lokuzilolonga oluncinci, okanye "Uvavanyo loxinzelelo«, ukugqiba ubuninzi bomthamo wokwenza umthambo womntu ngamnye. Ukusuka apho, bahlelwa ngokwendlela abawuphethe ngayo umsebenzi wentliziyo.
Kwiminyaka emithandathu kamva, abaphandi bafumanisa ukuba iqela labantu ababehlelwe njengabona bantu basemngciphekweni, abo banengxaki yovavanyo loxinzelelo, badityaniswa nobomi obufutshane.
Uphononongo lubonisa ukuba phakathi abantu abanomngcipheko omncinci kwaye ngaphandle kwezifo, inqanaba eliphezulu lokuqina komzimba lalinxulunyaniswa kakhulu ne umngcipheko ophantsi wokufa kwangaphambi kwexesha. Izinto ezifunyanisiweyo zenza ukuba kubonwe ulwazi olutsha kwixabiso elongezelelweyo kunye neprognostic yovavanyo lokufaneleka.
Nangona ezinye iimpawu zempilo ezifana noxinzelelo lwegazi, amanqanaba e-cholesterol, kunye nesalathisi sobunzima bomzimba kubalulekile ukugcina engqondweni, imeko yomzimba kufuneka nayo ihlolwe, njengenxalenye yovavanyo lomzimba oluqhelekileyo lonyaka.
Ubunzima kukuba oogqirha abaninzi abafikeleli lula kwiimvavanyo ezinjalo, yaye abanabo nabasebenzi bokulawula nokubeka iliso kwiimvavanyo. Oku kunokwenza kube nzima ukucela uvandlakanyo lweCRF ngaphandle kokuba kukho ezinye iimeko zomngcipheko eziqinisekisa uphononongo. Nangona kunjalo, kukho into enokwenziwa ngumntu wonke, nokuba unokuvavanywa okanye akunjalo.
Yandisa umsebenzi wakho womzimba ngexesha lemini kwaye uyigcine ngokuhamba kwexesha. Yiloo nto etshintsha inqanaba leCRF yakho kwaye ibonelele ngezibonelelo kungekuphela nje kwinkqubo yakho yentliziyo, kodwa kunye nokusebenza kwemetabolism, izihlunu zamathambo, kunye nenkqubo yemiphunga.
Nokuba ungakanani na umgangatho womzimba wakho, zininzi iindlela zokusebenza ukunyusa i-VO2 max yakho, ezinjengokongeza i-HIIT yokuzilolonga, ukunyuka, kunye neeseshini zoqeqesho kwindlela yakho.