Ukuba nomthamo ofanelekileyo we-aerobic kubalulekile kuyo nayiphi na imbaleki, kuba inoxanduva lokusivumela ukuba sizilolonge kakhulu kwaye ixesha elide. Kodwa kukho esinye isizathu sokuba obu buchule bubalulekile: bunokunciphisa umngcipheko wokufa sisifo sentliziyo, umhlaza kunye nezinye izifo, ngokophando olwenziwa eSpain.
Ku kufunda, eboniswe kwi-European Society of Cardiology's I-EuroEcho imaging 2018, abaphandi bahlalutya amavolontiya e-12.615 phakathi kweminyaka eyi-18 kunye ne-91 kunye ne-coronary disease eyaziwayo okanye ekrokrelwayo. Abathathi-nxaxheba benza uvavanyo loxinzelelo nge-echocardiography kwi-treadmill, apho bahamba khona okanye bagijimela ukudinwa.
Iziphumo zovavanyo lomthambo zilinganiswe ngo ukulingana kwemetabolism (MET) okanye inkcitho yamandla kumsebenzi. I-MET enye ilingana nokuhlala ngokuzolileyo, kwaye ii-MET ezintandathu okanye ngaphezulu ziyafana nokwenza imisebenzi enamandla njengokubaleka okanye ukukhwela ibhayisekile.
Luluphi uvavanyo olwenza olu vavanyo lomzimba?
Ukwenza uvavanyo loxinzelelo ngokuchanekileyo, amavolontiya kwafuneka aphumelele i-10 METs. Oko kukuthi, ukukwazi ukunyuka ezintathu okanye ezine iinqwelomoya zezinyuko ngokukhawuleza ngaphandle kokuyeka. Amacandelo amane alingana neemitha ezingama-20 zomgama, kwi-inclination ye-30-35%. Ngoko umntu okwaziyo ukunyuka loo macandelo ngemizuzwana engama-45-55 unokufikelela kwi-10 METs.
Abaphandi ke bahlula amavolontiya ngamaqela amabini: abo baphumelele i-10 okanye ngaphezulu kwe-METs babhalwe "amandla okusebenza kakuhle", kwaye abo bangenako ukufikelela kwi-10 METs bafakwe "amandla okusebenza aphantsi«.
Wonke umntu walandelwa iminyaka emihlanu emva koko, kwaye izazinzulu zafumanisa ukuba abo bakwiqela elinokusebenza okulambathayo babenakho kusenokwenzeka ukuba afe ngenxa yezifo zentliziyo, umhlaza okanye ezinye izifo. Enyanisweni, abantu abangafanelekanga babesengozini yokufa ngokuphindwe kathathu ngenxa yesifo sentliziyo kwaye phantse amathuba okuba babulawe ngumhlaza ngokuphindwe kabini kuloo minyaka mihlanu.
Okukhona befiter abathathi-nxaxheba ngexesha lovavanyo, kokukhona babonakala benokhuseleko olungakumbi. I-MET nganye ephunyeziweyo emva kwelo nqaku le-10 yayanyaniswa ne-9%, i-9% kunye ne-4% yengozi ephantsi, ngokulandelanayo, kuhlobo ngalunye lwesifo. Ke ukuba kwimeko entle yomzimba kuya kuhlala kunefuthe elihle kuxinzelelo lwegazi, lipids kunye nenkqubo yentliziyo. Ukongezelela, ukuvuvukala kuyancipha.
Ungalibazisi ukuqhubeka nokurekhoda iinjongo zemidlalo, zombini umgama, ukuphumla okanye ixesha. Ukusigcina sisebenza kunciphisa umngcipheko wokufa ngokukhawuleza ngenxa yomhlaza okanye iingxaki zentliziyo. Ndiyakukhuthaza ukuba uzame uvavanyo lomzimba lokunyuka izitebhisi, ngaba uya kuba ufanelekile njengoko ucinga?