Ingabe ufuna ukwazi uma usendleleni yokuphila impilo ende futhi enempilo eminyakeni yakho yegolide? Ochwepheshe abaningi bezempilo bangakutshela ukuthi ufike esikalini, njengoba izinombolo ezifana nesisindo kanye ne-BMI (inkomba yesisindo somzimba) zivame ukusetshenziselwa ukubikezela amathuba akho okuba nezifo ezithile kanye neminyaka oyiphila ngayo ngokujwayelekile. Inkinga ukuthi isisindo noma i-BMI ayisona isilinganiso esinembile sempilo yakho.
Lokhu kungenxa yokuthi isisindo ne-BMI akwenziwe ngendlela oyifisayo ubulili noma uhlobo lomzimba, futhi akunaki isisindo somzimba, ukuminyana kwamathambo, ukwakheka komzimba wonke, kanye nokwehluka kobuhlanga.
Thatha isibonelo umakhi womzimba onesisindo somzimba esiminyene. Lowo muntu angase awele ngephutha esigabeni sokukhuluphala ngokweqile noma ukukhuluphala ngesisindo noma i-BMI. Ngokuphambene nalokho, lawa mamethrikhi awayixazululi inkinga yabantu abakhuluphele abanesisindo esijwayelekile, eyaziwa nangokuthi "amafutha amancane“, ababonakala bezacile ngenxa ye-BMI kodwa banamaphesenti aphezulu amafutha omzimba kanye nengozi eyengeziwe yesifo senhliziyo nemithambo yegazi.
Esikhundleni sokukhathazeka kakhulu ngesisindo, iqembu lochwepheshe lithole amanye amamethrikhi angaba amathuluzi awusizo ekuhloleni impilo yakho kanye nobungozi besifo. Empeleni, lezi zilinganiso ezine (ijubane lokuhamba, amandla okugoba, amandla okubambelela, nokuzungeza ukhalo) bangadalula okuningi mayelana nesimo sakho sempilo kunanoma yisiphi isisindo.
isivinini sakho sokuhamba
Ngokocwaningo olushicilelwe ngoJuni walo nyaka, ukuthi uhamba ngesivinini esingakanani kuhlobene nokuthi uphila isikhathi esingakanani. Abacwaningi bathola ukuthi abantu abahamba ngokushesha bajabulela isikhathi sokuphila eside kunalabo abahamba kancane, kungakhathaliseki ukuthi i-BMI yabo. Mhlawumbe lokhu kungenxa yokuthi ukuhamba, ngokungafani nesisindo, kuyisilinganiso esisebenzayo sezinto ezimbalwa ezibalulekile. Ukuhamba kuhlola ibhalansi, ukusebenzisana, umkhawulo ophansi namandla ayisisekelo, kanye nempilo yenhliziyo nemithambo yegazi. Udinga ukuba sesimweni esihle somzimba ukuze ugcine ijubane elisheshayo.
Ukukala isivinini sakho sokuhamba:
Hamba ikhilomitha elingu-1. Bese uhlukanisa u-60 ngenani lemizuzu okuthathile ukuhamba lelo banga. Kungenjalo, uzinike isikhathi lapho uhamba amamitha ayi-6. Hlukanisa ngesithupha ngenani lamasekhondi okuthathile ukuthi uqedele lolu hambo. Ngakho-ke uma uhamba amamitha ayisithupha ngemizuzwana emithathu, ijubane lakho lingamamitha angu-2 ngomzuzwana.
Ikhono lakho lokwenza ama-push-ups
Njengoba ama-pushups esebenza umzimba wonke, futhi edinga amandla namandla, inombolo ongayiqedela ingenye inkomba yempilo yakho iyonke. Ama-Push-ups ayisilinganiso esihle somzimba ophezulu namandla ayisisekelo, kanye nempilo yenhliziyo nemithambo yegazi. Ngamafuphi, ama-pushups amaningi ongayenza, uhlelo lwakho lwenhliziyo nemithambo yegazi luyoba namandla futhi lube ngcono.
Ungalinganisa kanjani ama-push-ups akho:
Okokuqala, sebenzela ukuqonda indlela efanele.
- Qala endaweni yepulangwe izandla zakho ngaphansi kwamahlombe akho kanye nomzimba wakho umugqa oqondile ukusuka ekhanda kuye ozwaneni.
- Hlanganisa imisipha yakho yesisu ukuze ama-hips angagxumeki futhi umhlane wakho ungagobi.
- Gobisa izindololwane zakho njengoba wehlisela isifuba sakho phansi, ugcine izinqulu zakho zisezingeni.
- Izindololwane zakho kufanele zibe engeli engu-45 degree emzimbeni.
- Uma usufike phansi kakhulu ngangokunokwenzeka, ziphushele emuva ebhodini.
- Zama ukwenza ama-push-ups amaningi ngangokunokwenzeka ngesu eliphelele ngaphambi kokuthi ukhathale.
amandla akho okubamba
Okuxakayo ukuthi, ikhono lokuminyanisa imitha yokubamba lingabikezela ukuthi uzophila yini uze ufike ebudaleni obuvuthiwe. Kodwa kungani? Amandla okubamba angasiza ekuboneni ubuthakathaka bemisipha nenhliziyo. Lokhu kungenxa yokuthi indlela obamba ngayo into eqinile ihlobene namandla akho angaphezulu kanye nekhono lenhliziyo yakho lokusingatha ukumpompa ngokumelene nomfutho ophakeme (ngoba umfutho wegazi wakho uyakhuphuka lapho udonsa).
Angikukholisanga? Ngokocwaningo oluthile, amandla okubamba abuthaka atholakala ehlobene kakhulu nokuvela kwemiphumela engemihle yezempilo njengomdlavuza wamaphaphu nesifo senhliziyo. Ngaphezu kwalokho, amandla okubambelela ayeyisibikezelo esingcono nakakhulu sokufa kunomfutho wegazi noma umsebenzi ovamile womzimba.
Ungakala kanjani amandla okubamba:
Ukuze ubale amandla okubambelela, okumele ukwenze nje ukuminyanisa i-dynamometer yokubamba ngesandla ejimini noma ehhovisi likadokotela wakho. Ukuze uthuthukise lolu hlobo lwamandla, udinga ukwakha imisipha. Zibophezele ekuqeqesheni ukumelana kabili noma kathathu ngesonto.
ukuzungeza ukhalo lwakho
Isiyingi esikhulu sokhalo singaba uphawu oluyisixwayiso ngezinkinga zempilo zesikhathi esizayo. Lokhu kungenxa yokuthi i-circumference iyinkomba yamafutha asesiswini. Ngamanye amazwi, usayizi okhalweni uyakhula njengoba izitolo zamafutha zangaphakathi zanda. Futhi amafutha amaningi esiswini ahlotshaniswa nezimo zezempilo ezifana nesifo sikashukela sohlobo lwe-II, i-cholesterol ephezulu, i-triglycerides ephezulu, umfutho wegazi ophakeme, nesifo se-coronary artery.
Indlela yokukala umjikelezo wokhalo:
Uma isisu sakho sisobala, beka itheyiphu yokukala okhalweni lwakho, ngenhla nje kwe-hipbone yakho engenhla. Thatha isilinganiso njengoba ukhipha umoya (kodwa ungasihlikihli isisu sakho!). Isiyingi esihle sokhalo singaphansi kwamayintshi angu-89 kwabesifazane futhi singaphansi kwama-intshi angu-101 kwabesilisa.
Amanye ama-alamu ngempilo ebuthaka
Uma kuziwa ekuhloleni impilo yenhliziyo yakho, ungase ufune nokuqapha umfutho wegazi lakho namazinga e-cholesterol.
La umfutho wegazi iyi-barometer enkulu yempilo yenhliziyo nemithambo yegazi. Lapho umfutho wegazi wakho uphakeme njalo, isimiso senhliziyo nemithambo yegazi kanye/noma isimiso sezinzwa esinozwela siyacindezelwa.
Uma imbangela yokwanda komfutho wegazi wakho ihlobene nokuthile ngokomzimba, ngokwengqondo, noma ngisho nokuntula ubuthongo, ukucindezeleka emzimbeni akunampilo. Uma umfutho wegazi wakho ungaphezu kuka-130/80 njalo, kufanele ubone uchwepheshe wezokwelapha ukuze akusize ahlole isimo futhi akusize wenze izinguquko endleleni yokuphila enempilo.
El cholesterol futhi kuyisilinganiso esihle sengozi yenhliziyo nemithambo yegazi. Uma iphezulu i-cholesterol embi (i-LDL cholesterol), makhulu amathuba okuhlaselwa yinhliziyo nesifo sohlangothi. Nakuba i-cholesterol ivame ukuhlotshaniswa kakhulu nezakhi zofuzo, zisekhona izinyathelo ongazithatha ukuze wehlise amazinga akho; njengokunciphisa ukudla okunamafutha agcwele, ukulandela ukudla kwaseMedithera ngokudla okuningi okusekelwe ezitshalweni, nokuzivocavoca njalo. ukwandisa i-HDL cholesterol enhle.