Zamkatimu
Kuyenda, kuthamanga, kusambira, kapena kupalasa njinga ndizochita masewera olimbitsa thupi. Mawu akuti aerobic amatanthauza "ndi okosijeni," kutanthauza kuti kupuma imayang'anira kuchuluka kwa okosijeni komwe kumatha kufikira minofu kuti iwathandize kuwotcha mafuta ndikusuntha. Komabe, chinsinsi sichikhala chochuluka muzochita zokha monga momwe zilili mphamvu pozichita. Kuchita masewera olimbitsa thupi kwa aerobic ndi komwe kumapangidwa pang'onopang'ono kapena kutsika kwambiri kwa nthawi yayitali kuti athe kukana kwambiri.
Pochita izi mtundu wa masewera olimbitsa thupi mphamvu imapezeka powotcha ma carbohydrates ndi mafuta omwe mpweya umafunikira. Kuphatikiza apo, amapangitsa mtima kupopa magazi mwachangu komanso mwamphamvu kwambiri. Mwa kupopa mofulumira, kufunikira kwa okosijeni kumawonjezeka ndipo kupuma kumathamanga. Ndi ichi, mtima umalimbikitsidwanso ndipo mphamvu ya mapapu imakondedwa. Chifukwa chake, a World Health Organization analimbikitsa perekani osachepera mphindi 150 kuchita masewera olimbitsa thupi kwapakati, kapena mphindi 75 zolimbitsa thupi mwamphamvu sabata iliyonse, kapena kuphatikiza kofananako kochita masewera olimbitsa thupi komanso mwamphamvu.
Popeza mafuta ndi mafuta amagwiritsidwa ntchito ngati mphamvu, ndizofala kwambiri kusankha masewera olimbitsa thupi kuti muchepetse thupi. Ngakhale kuti ndi zachilendo kusankha pakati masewera olimbitsa thupi a aerobic kapena anaerobic Kutengera zolinga zomwe zakhazikitsidwa, choyenera ndikusinthira zonse ziwiri kuti muwonjezere mapindu amitundu yonseyi.
Panthawi yochita masewera olimbitsa thupi, magulu akuluakulu a minofu amagwiritsidwa ntchito mobwerezabwereza kwa nthawi yayitali, pakati pa 30 ndi 60 mphindi. masiku atatu kapena asanu pa sabata. Ngakhale zingawoneke ngati masewera olimbitsa thupi ochepa kuposa anaerobic, ayenera kuyambika pang'onopang'ono. Kuonjezera apo, machitidwe ake mwa anthu omwe ali ndi matenda aakulu monga shuga kapena matenda oopsa kwambiri ndi osangalatsa kwambiri. Mulimonsemo, kulimbana ndi matendawa nthawi zonse ndibwino kuti muyambe kufufuza zachipatala musanayambe kudziwa zofooka ndi malangizo otetezeka.
Ndibwino kuti muyankhule ndi dokotala musanayambe kuchita masewera olimbitsa thupi. Funsani zomwe mungakhale nazo.
Kodi muyenera kuyamba bwanji?
Chiyambi chiyenera kukhala chowonjezera.
Konzani magawo angapo pa sabata.
Mupite kukayezetsa kuchipatala.
Muzitenthetsa nthawi zonse musanayambe.
Kuchita masewera okonzekera.
Modekha yambani gawo lililonse.
Chitani zotambasula mukamaliza.
Samalani fayilo ya hydration.
Sungani chakudya chamagulu.
Pang'onopang'ono onjezerani mphamvu zolimbitsa thupi kuti zigwirizane ndi momwe minofu ikuyendera.
ubwino
- Imawongolera kukhazikika kwa mtima.
- Amachepetsa chiopsezo cha matenda a mtima.
- Chepetsani kuthamanga kwa magazi.
- Amathandiza kutentha mafuta.
- Imawonjezera kuchuluka kwa HDL (cholesterol yabwino) ndikuchepetsa LDL (cholesterol yoyipa).
- Imathandiza kuwongolera bwino shuga wamagazi.
- Imathandiza kuwonda pamodzi ndi zakudya zoyenera
- Bwino maganizo.
- Amachepetsa kugunda kwa mtima popuma.
- Wonjezerani mphamvu zanu.
- Amachepetsa kuchepa kwa chidziwitso mwa okalamba.
- Kumalimbitsa chitetezo cha m'thupi.
- Kupititsa patsogolo ntchito ya m'mapapo.