Ukuphucula ukuLawula i-insulini kunye nabaMakishi beMpilo ngokuhamba
Ukuzivocavoca nokuhamba zixhobo ezifanelekileyo zokulawula isifo sikashukela sohlobo lwe-II kunye nokuphucula impilo kubantu abanesifo sikashukela.
Hamba ii-38 imizuzu okanye i-4400 iNyulo yeSifo sikashukela
Uphononongo lubonelelwe ukuba kuhamba kangakanani ukuhamba ukuvelisa iziphumo ezintle kubantu abanesifo sikashukela. Ukuhamba okanye ukwenza olunye uhambo lwe-aerobic imizuzu engama-38 (malunga neekhilomitha ezingama-2 okanye i-4400 amanyathelo) kubonise impembelelo ebalulekileyo kulabo abanesifo sikashukela, nangona bengakhange bahlawule.
Baphucula i-hemoglobin A1C nge-0.4 ekhulwini, banciphisa ingozi yesifo senhliziyo, kwaye baphucula i-cholesterol yabo kunye ne-triglyceride. Bawusindise i-$ 288 ngemali kwiindleko zonyango.
I-30-Minute Ukuhamba ngokuSebenza ngeSifo sikashukela
Ukusebenza ngokukhawuleza ukuhamba kunokunceda uhlale unomlinganiselo wokushukela wegazi kunye nesisindo somzimba ukuba unesifo sikashukela sohlobo lwe-2. Ukuhamba kwemizuzu engama-30 ubuncinane iintsuku ezintlanu ngeveki kunconywa yi-American College of Medicine Medicine kunye noMbutho waseMelika waseSyibetes kubantu abanesifo sikashukela. Qhagamshelana neqela lakho lononophelo lwempilo ukuze ubone ukuba ukuhamba kukusebenza ngokufanelekileyo kwaye kukho naziphi na izicwangciso eziyimfuneko kwiimeko zakho kunye nokulungiswa kumachiza okanye ukutya.
Iinjongo zokuhamba : Ukuhamba imizuzu engama-30, kunye nemizuzu engama-20 eqhubekayo ngexesha elikhawulezayo elinemizuzu engama-15 ukuya kweyimizuzu engama-20 nganye.
Yintoni oya kuyidinga:
- Ukuhamba izicathulo kunye neesokisi: Udinga ukukhusela iinyawo zakho kwaye uthintela ukuphuhla izilonda okanye izilonda. Zilungiselele izicathulo eziplaniweyo neziguquguqukayo kwivenkile yokuhamba ehamba phambili kwindawo yakho. Gwema iisokisi zepotton kunye neesitokisi zethubhu kwaye ukhethe amasokisi e-athletiki okanye iisokisi zesifo sikashukela esenziwe nge-ficker-sweating polyester fiber.
- Ukuhamba iimpahla: Ufuna inkululeko enhle yokuhamba kwaye kufuneka ukhusele ukutshisa, oku kunokukhokelela kwizilonda. Gqoka i-shirt ye-fitness kunye neifutshane zempilo, ibhulukhwe ezifudumele okanye i-yoga ibhulukhwe. Indwangu yokwenza i-polyester yokugaya i-sweat ikhethwa ngaphezu kwekotoni.
- Apho uhamba khona: Ungasebenzisa i-treadmill yokuhamba ngokuhamba. Ukuba ukhetha ukuhamba ngaphandle, kufuneka ufune indlela yokuhamba apho unokuhamba khona kunye neziphazamiso ezimbalwa zokuwela ezitalatweni. Ukusebenzisa umzila kwisikolo esiseduze kukukhetha, okanye ujonge umendo ohlaza okanye ipaki ene-loop yokuhamba. Okunye: 14 Ubhekisela kwiNdlela ehambayo yokuhamba
Ukuhamba emsebenzini
- Yilungele ukuhamba: Lungiselela uhambo lwakho kunye neendlela ezimbalwa zokulungisa umzimba wakho. Yima. Mkhulula amahlombe akho nentamo kunye neetruksi ezimbalwa kunye nezigulane zamagxa. Mkhulule imilenze yakho kwaye ukhawule ngokuhamba endaweni ethile imizuzwana embalwa. Ukuba uthanda isimiso esilula ngokupheleleyo, sebenzisa ukuhamba kwethu ngokufudumalayo
- Lungisa ukunyameka kwakho: Ukunyameka kubaluleke kakhulu ukuba ukwazi ukuhamba ngokukhawuleza ngexesha elikhawulezayo. Thatha isikhashana ukuba ungene ekuhambeni kokuhamba okulungileyo. Yimani ngokuchanekileyo, ngamehlo akho phambili kunye neengxowa zakho zihambelana nomhlaba. Yenza imisipha yakho yangundoqo ngokukrazula esiswini sakho kwaye ugqithise izibilini zakho ngokukhawuleza njengoko uhamba emva kwakho. Ngoku ulungele ngokuzenza ngathi uluhlu olunamathele phezulu kwentloko yakho, kunye neenyawo ezinqamlekileyo emhlabeni, ziphakamise uphakamise ekhanda lakho ukuya phezulu kwentloko yakho. Hlaziya amahlombe akho kunye nezinye iintlobo ze-shrugs. Gcina iingalo zakho. Ngoku ulungele ukuhamba. Okuninzi: Ukuhamba kwithuba
- Hamba nge-Pace elula kwi-3 ukuya kwe-5 Imizuzu: Sebenzisa isiqalo sokuhamba kwakho njengokufudumala ukufumana igazi lakho ligeleza kwiimisipha zakho kwaye uqhubeke nokuhlaziya ukuhamba kwakho. Ukuhamba okulula kukunye apho unokuhlabelela okanye uqhube incoko epheleleyo ngaphandle kokuphefumla kunzima.
- Ukukhawuleza ukuya kwiNqanaba eliPhuphayo eli-20 ukuya kuma-25 Amaminithi: ngoku ngoku ufuna ukuhamba ngesantya sokuhamba ngokukhawuleza ukuze ufikelele ekusebenziseni umlinganiselo wokuzivocavoca onomgangatho ophezulu wezempilo. Hambisa iingalo zakho ngokukhawuleza ekusebenzisaneni kunye namanyathelo akho ukuze uncede ukuthabatha isantya. Inqanaba elihambayo lokuhamba linye apho uphefumula kunzima kodwa usenokuthetha ngezivakalisi. Ufuna ukulungiselela u-50% ukuya kuma-70% wezinga eliphezulu lentliziyo. Sebenzisa i-Heart Rate Zone Calculator ukufumana uluhlu olufanelekileyo kwixesha lakho. Thatha umthambo wakho ukuze ubone ukuba ungowommandla ongqongileyo.
- Khuphela phantsi kwi-1 ukuya kwe-3 imizuzu: Qedela ukuhamba kwakho ngokuhamba ngokulula. Unokufuna ukuphelisa ngokuqhelekileyo.
Akunako ukufumana umsebenzi?
Ukuba unobunzima bokuphakamisa izinga lentliziyo yakho kummandla ongqinelanayo, sebenzisa iingcebiso malunga nendlela yokuhamba ngokukhawuleza ukuthabatha isantya sakho. Unako ukuphakamisa izinga lentliziyo ngokunyusa ukunyathela kwi-workreadreader okanye usebenzisa indlela kunye neenduli kunye namanqanaba okusebenzela ngaphandle. Ukusebenzisa iipilisi zokuhamba ngempilo okanye i-Nordic Walking inokuphakamisa izinga lentliziyo yakho ngesantya esicothayo.
Amanyathelo ama-10,000 ngeSuku loLawulo oluSondlo lweSwekile
Abahambahamba abafumana amanyathelo angama-10,000 ngosuku - malunga nemizuzu engama-90 okanye iilili ezili-5 - babona inzuzo enkulu. Inani labahamba ngesifo sikashukela abadinga unyango lwe-insulin behla ngamaphesenti angama-25, kwaye abo baphelelwe unyango lwe-insulin banciphisa i-dosage yabo ngemiyinge engama-11 ngosuku. Baye baphucula kakhulu kwi-hemoglobin A1C yamanqanaba e-1.1, i-cholesterol ephucukisiwe, i-triglycerides, uxinzelelo lwegazi, kunye nomngcipheko we-heart disease. Banciphisa iindleko zabo zonyango ngama $ 1200 ngonyaka.
Ukukhetha nokusebenzisa i-Pedometer ukubala iiNqanaba: Yiyiphi i-pedometer efanelekileyo? Funda malunga neentlobo ezahlukeneyo ezikhoyo kwaye ubone iipokethi eziphezulu kwindlela nganye.
Hlalani kwi-Couch-Gula kwaye ulahle Imali
Abo bazange bahambe babone iindleko zabo zokunakekelwa kwempilo zikhuphuka ngaphezu kwama-$ 500 kwiminyaka emibini yokufunda. Ukusetyenziswa kwabo kwe-insulin kwenyuka, njengoko kwenza i-cholesterol, i-triglycerides, kunye negazi. Kukho indleko enkulu ekuhlulekeni nasekusebenzeni, ngakumbi abo baneesifo seswekile.
Okunye: Iingozi zeMpilo zokuhlala
Akunakudluli ixesha lokuthatha Isinyathelo sokuQala
Ukuzivocavoca nokuhamba kuye kwaboniswa ukunciphisa ingozi yokuphuhlisa uhlobo lwesifo sikashukela se-II. Enoba unesifo sikashukela okanye hayi, akukaze kwenzeke ngokukhawuleza okanye ukukhawuleza ukuqala inkqubo yokuhamba okanye yokuzilolonga.
- Isicwangciso sokuQala ngokukhawuleza seSuku se-30: Esi sicwangciso seentsuku ezingama-30 uhamba ukusuka kwi-zero ukuya kwiintsuku ezingama-30 ngosuku lokuhamba. Yenzelwe abaqalayo kwaye uya kwakha ukusuka kwiminyaka eyi-10 okanye eyi-15 yokuhamba. Ekugqibeleni uya kukwazi ukufumana ukuhamba okuhamba ngomzuzu wama-30 wokulawula isifo sikashukela.
- Iingcebiso ezili-10 zokuhamba nesifo sikashukela: Uzakufuneka unakekele iinyawo zakho kwaye ugqoke izicathulo ezifanelekileyo kunye nokulawula amandla okutya. Nazi izicwangciso zabahambahambayo abanesifo sikashukela.
- Indlela yokuhamba ukuLawula umthamo: Ukulahlekelwa ubunzima obukhulu kunconywa kubantu abanesifo sikashukela. Nantsi indlela yokwenza inxalenye yesicwangciso sakho sokulahleka kwesisindo. Funda ubuninzi beekhalori ezihambayo kunye nokubaluleka kokuhamba ngokukhawuleza nokulawula ukutya kwakho ukulahlekelwa isisindo.
- Isicwangciso seTreadmill Isisindo sokuLawula isisindo sokuLawula umzimba: Vula i-rollreader yakho ibe ngumshini oshisayo. Sebenzisa le mi sebenzi kwiintlobo ezahlukeneyo, ucelomngeni umzimba wakho ngeendlela ezahlukeneyo ngeveki. Uya kwakha ukuqina kwaye utshise amafutha ukuze ulahlekelwe isisindo.
Imithombo:
UChiara Di Loreto, MD, uCarmine Fanelli, MD, kunye no-. "Yenza Isifo Sabantu Abasifo Sikasifo Sikasifo Sobomi Sokuhamba: Impembelelo yexesha elide leemali ezahlukahlukeneyo zomsebenzi wesifo sikashukela," Ukunyameka kweSwekile 28: 1295-1302, 2005
> Sheri R. Colberg, PHD, FACSM, et al. UKUXHUMANA OKUQHELEKILEYO: ISitatimende soNxibelelwano esisisigxina. Amagqirha kunye neNzululwazi kwimidlalo kunye nokuzivocavoca . Disemba 2010 - Umqulu 42 - Iphepha 12 - iphe 2282-2303 inkcazo: 10.1249 / MSS.0b013e3181eeb61c