Kukulitsa zolimbitsa thupi zanu zabwino ndi zosavuta monga kumvetsetsa kulumikizana pakati pa masewera olimbitsa thupi komanso chitetezo. Kuwongolera Mavuto ndi Zakudya zoyenera ndizofunikira kuti zithandizire chitetezo cha mthupi, koma masewera olimbitsa thupi limachitanso mbali yofunika kwambiri. Ngakhale atatopa, kusuntha thupi lanu nthawi zonse kumatha kupereka chida champhamvu chothana ndi matenda. Komabe, ndikofunikira kudziwa kuti si zolimbitsa thupi zonse zomwe zimakhudzanso chitetezo cha mthupi. Ichi ndichifukwa chake takambirana ndi akatswiri omwe adaphunzira kuchita zathupi pa chitetezo cha mthupi, ndipo tikufuna kumvetsetsa kwanu.

Kodi kuchita masewera olimbitsa thupi kumalimbitsa bwanji chitetezo cha mthupi lanu?

Kuchita masewera olimbitsa thupi sikungathandize kukhala ndi thanzi labwino, komanso kumawonjezera chitetezo cha mthupi chofananira mu kovuta pa ola limodzi, kuwunikirananso mozama kwambiri, ndipo kuchepetsa chiopsezo cha matenda, komanso kuchepetsa mizu. Wolemba Wotsogolera, David Nieman, Runf, pulofesa yemwe ali pa dipatimenti ya Biloelekian State University, adafotokoza kuti chiwerengero cha maviyoni a anthu wamba chimakhala ndi matenda.

Chitetezo chokwanira mokhazikika

Kuchita masewera olimbitsa thupi kumathandizanso pa chitetezo cha mthupi lanu, chomwe sichikhala chakanthawi chokha, komanso chochepa. Kuyankha mwachangu kuchokera ku chitetezo cha mthupi mukakhala kwa maola angapo, koma kuchita masewera olimbitsa thupi mosasintha kumatha kukulitsa kuyankha kwanu kwakanthawi. M'malo mwake, phunziro la Dr. Nieman ndipo gulu lake lidawonetsa kuti lizichita masewera olimbitsa thupi kwa nthawi zisanu kapena zingapo pa sabata limatha kuchepetsa matenda oposa 40% m'masabata 12 okha. Chifukwa chake, kuphatikiza masewera olimbitsa thupi munthawi yanu ya tsiku ndi tsiku kumatha kukhala njira yabwino yolimbikitsira chitetezo chanu komanso kukhala ndi thanzi labwino.

Zomwezo zimapita ku chitetezo cha mthupi. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuperekera thanzi lanu komanso thanzi lanu. Ofufuzawo ku Jourch Britain Jour of Sports mankhwala omwe amapezeka kuti zinthu zolimbitsa thupi sizingachepetse chiopsezo cha matenda, komanso kuuma kwa Covid-19 komanso mwayi wachipatala kapena imfa. Monga nyumba yoyera nthawi zonse, moyo wogwira ntchito mosalekeza ungayambitse kusintha ntchito ya chitetezo komanso thanzi. Chifukwa chake, muzichita nawo gawo lanu tsiku ndi tsiku ndikuwona zotsatira zabwino zomwe zingakhale ndi chitetezo cha mthupi komanso thanzi lanu.

"Zochita masewera olimbitsa thupi ngati mtundu wopanga nyumba kuti muteteze chitetezo cha mthupi, zomwe zimakuthandizani kuti muyendetse thupi lanu ndikuthana ndi mabakiteriya ndi ma virus," Nieman. Sizotheka kuchita chiwele chokha ndipo ndikuyembekeza kukhala ndi chitetezo chathupi chomwe chiri chopirira. Mwa kuchita zolimbitsa thupi pafupipafupi, chitetezo cha mthupi chimakhala chokwanira kuti muchepetse majeremusi omwe amayambitsa matenda.

Izi zikuchitikabe ngakhale mutakhala zaka. Kuchita masewera olimbitsa thupi pafupipafupi kungathandize kuti chitetezo chanu cha mthupi chikhale champhamvu, ngakhale mutakhala zaka zanu. Chifukwa chake, sizinachedwe kwambiri kuti ndiyambe kupanga chizolowezi chanu chazomwe mumachita tsiku ndi tsiku kuti mukhale ndi thanzi labwino.

Kodi ndi mtundu wanji wochita masewera olimbitsa thupi kuti musinthe chitetezo chathupi?

Komabe, ndikofunikira kudziwa kuti sizabwino zonse zomwe zimafanana pakukhudzana ndi chitetezo cha mthupi. Kuchita masewera olimbitsa thupi kwa aerobic, kuthamanga, kapena njinga, zakhala gawo la maphunziro ambiri akupenda chibwenzicho pakati pa masewera olimbitsa thupi, kuphatikizapo omwe Dr. Nieman. Kufufuza kwambiri kumafunika kudziwa mtundu woyenera kwambiri wokulitsa chitetezo chambiri, nthawi zonse kuchita zinthu zolimbitsa thupi zolimbitsa thupi zomwe zikuwonetsedwa bwino pa chitetezo cha mthupi.

- Kuyenda

Ngati mukufuna kukulitsa chitetezo cha mthupi lanu ndikuchita masewera olimbitsa thupi, ndikofunikira kukhalabe wolimba mtima. Malinga ndi Dr. Nieman, akuyenda nthawi yayitali pafupifupi mphindi 15 pa mailo ndi cholinga chabwino chofunafuna. Liwiro ili lithandizanso kuti agwiritse ntchito ma cell a mthupi pakuzungulira, zomwe zingakuthandizeni bwino. Kwa mitundu ina ya masewera olimbitsa thupi, monga kuthamanga kapena kuzungulira, cholinga chokwanira pafupifupi 70% ya mtima wanu wapamwamba. Kuchuluka kwa mphamvu kumawonetsedwa kuti ndi zothandiza pakuwonjezera chitetezo. Komabe, ndikofunikira kumvetsera thupi lanu ndipo musadzikakamize kwambiri, makamaka ngati mukungoyamba kuchita masewera olimbitsa thupi kapena kukhala ndi thanzi labwino.

- zolimbitsa thupi

Sayansi yokhudza maphunziro apamwamba kwambiri (Hit) pazachitetezo ndi malire. Kafukufuku wina adanenanso kuti Hit atha kukonza chitetezo chamchikulu, pomwe ena sanapeze zovuta. Kafukufuku wa 2018 wolembedwa mu Journal "Kafukufuku wa Arthritis & mankhwala," omwe amayang'ana kwambiri odwala a nyamakazi, omwe amapezeka kuti Hit angathandize kuteteza chitetezo. Komabe, kafukufuku wa 2014 mu "Journation ya kafukufuku wotupa" adapeza kuti zolimbitsa thupi sizimachepetsa chitetezo chochepa.

Mwambiri, malinga ndi Dr. Neiman, zolimbitsa thupi zam'madzi zitha kukhala zotetezeka kuti mukhale ndi chitetezo chanu. "Matupi athu amazolowera chilengedwe chakumbuyo ichi, ngakhale kwa maola angapo, bola ngati silingochita masewera olimbitsa thupi kwambiri," anatero Dr. Neimen.

- kulimbikira maphunziro

Kuphatikiza apo, ngati mukungoyambitsa dongosolo lophunzirira, ndibwino kuyamba ndi kulemera kwambiri ndikuyang'ana fomu yoyenera kuti muchepetse ngozi. Pamene mphamvu ndi kupirira kwanu ndi, mutha kuwonjezera kulemera komanso kulimba kwa ntchito yanu. Monga masewera aliwonse ochita masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu ndikumalitsa masiku opuma ngati pakufunika.

Mwambiri, chinsinsi chakuthandizira chitetezo cha mthupi kapena kusasinthika ndi kusasinthika. Pulogalamu yochita masewera olimbitsa thupi yozizira yomwe imaphatikizapo kusakaniza kwa ntchito ya aerobic, kuphunzitsa, komanso kutambasula kungathandize kukonza thanzi lanu komanso kuchepetsa chiopsezo cha matenda. Komabe, ndikofunikira kukumbukira kuti kuchita masewera olimbitsa thupi nokha sikuyenera kutsutsana ndi matenda, ndipo kuyenera kuphatikizidwa ndi zakudya zopatsa thanzi, kugona mokwanira, komanso njira zoyeserera zothandizira.

# Kodi ndi mitundu yanji yamitundu yomwe ilipo?