Ukunciphisa iingozi ze-Hypertension nge-Walky & Working Strength
Ukuzivocavoca kunokuncedisa ukunciphisa uxinzelelo lwegazi oluninzi njengamachiza amaninzi. Ukuqhutywa rhoqo kwendlela yokusebenzisa i-aerobic efana nokuhamba ngokukhawuleza kunconywa kubantu abanomfutho wegazi ophezulu ngabaphathi bezempilo ezifana ne-American Heart Association.
Iindaba ezilungileyo kukuba unokuzonwabisa ngezinto ezahlukeneyo zokuhamba, kuquka ukuhamba okufutshane, ukuhamba ngokukhawuleza, kunye nokuhamba ixesha elide ukufumana iziphumo ezifunwayo.
Ukuqeqeshwa kwamandla, okwenziwe ngaphezu kokuzilolonga kwe-aerobic, kunenzuzo kubantu abanomfutho wegazi ophezulu.
Xoxa ngesidingo sakho sokusebenza kunye nodokotela wakho kwaye uqinisekise ukuba nayiphina imirhumo ifanelekile kwiimeko zakho kunye nezidingo zononophelo lwempilo. Musa ukutshintsha amayeza akho ngaphandle kokubonisana nodokotela wakho.
Isicwangciso sokuSebenza
NgoMvulo: Ukuqala kweveki yakho yomsebenzi kungabonakala. Lo ngumhla omuhle wokuzonwabisa ngeeseshoni ezi-10 zokuhamba ngokukhawuleza, ngoko suku lwakho lukhulu. Umoya wehla ekupheleni kosuku ngeendlela eziguquguqukayo kunye nokwelula ukunyusa uxinzelelo.
NgoLwesibini: Usuku lokuzivocavoca. Hlanganisa ukuhamba okuhamba ngeminithi engama-40 ngaphandle okanye kwi-rollreader ene-20-minute-minute workout session.
NgoLwesithathu : Ngumhla wobomi. Ukunciphisa uxinzelelo lwakho ngokucwangcisa ukuhamba ngepaki okanye kwindawo eluhlaza. Unokwenza ukuhamba ngokukhawuleza okanye ukuhamba ngokukhawuleza, ukuhamba ngokuphumayo. Jabulela ukulungelelanisa nokulula.
NgoLwesine : Usuku lokuzivocavoca.
Ukuhamba okuhamba ngomzuzu wama-40 kunye neseshoni yokugqiba amandla emininzi engama-20.
NgoLwesihlanu: Vala ngeveki ngemisebenzi emithathu engama-minute. Unokufuna ukwenza enye ngaphambi komsebenzi, omnye ekuphumeni komsebenzi, kunye nesinye isidlo sasemini okanye emva komsebenzi. Ngoku unako ukuphumla ekhaya, uye kwiphathi, okanye uqalise ukuhamba kwakho ngeveki.
NgoMgqibelo : Ngeveki yithuba eliqaqambileyo lokufumana iintsuku zokufunda okungenzeka ungenako ukuzenza ngeveki.
Ukuba ufutshane kwiimitha ezili-150 zokuhamba ngokukhawuleza, cwangcisa ukuhamba okuhambayo ukugqiba iveki. Ukuba ulahlekelwe iseshoni yokuqeqesha amandla, ujonge ngoku ngoku.
NgeCawe : Cwangcisa ukuphumla ukuhamba ngepaki okanye enye indawo eluhlaza ukuze unciphise uxinzelelo. Indlela yokuguquguquka kunye nokwelula iyakwazi ukunceda ukuxhatshazwa.
Iingcebiso Zomsebenzi
Uya kufumana iirjimen ehlukeneyo zokuzivocavoca ngegazi eliphezulu njengoko uphendlo olutsha kunye noluninzi lufumanisa oko kukulungileyo. Umgca ongundoqo kukuba uqeqesho lunconywa, ngoko ungavumeli umfutho wegazi ophezulu ube yisizathu sokuyidibanisa.
- I-American Heart Association icebisa ukunciphisa uxinzelelo lwegazi: "Fumana okulingana nemizuzu engama-150 (iiyure ezimbini kunye nemizuzu engama-30) ngeveki yokusebenza ngokunyanisekileyo ngokomzimba, njengokuhamba ngokukhawuleza. Yenza imizuzu engama-40, iinyanga ezintathu ukuya kwezine ngeveki. Kubandakanya umsebenzi wokuqinisa imisipha ubuncinane iintsuku ezimbini ngeveki. Kubandakanywa ukuguquguquka nokuzilolonga. "
- I-CDC icebisa ukuba, "Qalisa. Zama ukuthatha umzuzu ongama-10 uhamba kathathu ngosuku, iintsuku ezintlanu ngeveki."
Ukuhamba ngokukhawuleza
Ukuze uhambo luye lucatshangelwe ukuba lusebenze ngokulinganiselayo, ijubane lakho kufuneka likhawule ngokukhawuleza ukuba liphakamisa izinga lakho lokupasa kwaye uyabona ukuba uphefumlela ngokukhawuleza.
Nika ukukhetha uhambo lwakho lokuhamba ukufikelela kweli nqanaba. Unokuquka iinduli kunye nezitepsi ukuphakamisa izinga lentliziyo yakho. Ukuba uthatha i-pulse yakho okanye ugqoke i-smartwatch okanye ibhendi yokuzivocavoca ebonisa intlawulo yesimo senhliziyo yakho, jolise isantya esingama-50 ukuya kuma-70 ekhulwini wezinga eliphezulu lentliziyo yakho.
Ukusebenzisa ifomu elifanelekileyo lokuhamba
Qalisa ukuhamba ngokuhamba nganye kunye nemizuzu embalwa kwinqanaba elilula njengolufudumele. Ziphumelele ekuhambeni kwakho ngokusebenzisa ukuhamba kakuhle kokuhamba kunye nomda onamandla. Uyakwazi ukuphefumula, kwaye uzakufumana ukwazi ukuhamba ngokukhawuleza.
Gcina ukuhamba
Ziphathe ngokwesibili izicathulo zezemidlalo ezifanele ukuhamba ngempilo.
Izindlela ezininzi ezifanelekileyo zokuhamba kwezicathulo zifanelekile, kwaye abasebenzi beesitokisi ezinzulu ezikhuselekileyo banokuqinisekisa ukuba ulungele ngokufanelekileyo. Khangela izicathulo ezinobumba kwaye ziguquguquke. Ukuba uceba ukuhamba ngethuba lomsebenzi, yizisa ngeesibini izicathulo zezemidlalo okanye ugqoke izicathulo zokuthuthuzela eziza kukuvumela ukuba uhambe ngokukhawuleza.
Ugqoke kwiingubo ezivulekileyo eziza kukuvumela ukuba ujabulele ukuhamba ngaphandle kokuba uqhube umda okanye isondo salo. Khetha izitayela zobugcisa eziza kuguqa kwaye zigcine zipholile kwaye zome. Unokuze ugcine iisethi zokugqoka iimpahla ezisebenzisayo emsebenzini okanye kwimoto yakho ukuze utshintshe ngokukhawuleza.
Hydration
Kubalulekile ukuhlala i-hydrated. Ukuba ngumdaka ochaphazelekayo kuya kuthintela uxinzelelo lwegazi kwaye kungangonakalisa imeko yakho. Phuza indebe yamanzi ngaphambi kokuhamba nganye kunye nekomiti eyongezelelweyo yamanzi nganye ehamba kuyo, malunga nemizuzu engama-20. Isiphakamiso esivakalayo kukuvumela ukoma kube yikhokelo yakho. Nangona kunjalo, ukuba uphantsi kweyeza unyango lwakho lwenkxu lungaqiniseki. Ungadinga ukuphatha ibhotile yamanzi kunye nokufikelela kumanzi njengoko uhamba.
Yenza ixesha lokuzivocavoca
Izifundo zombini ezinde kwaye ezincinci zifunyenwe ziyanceda ngezifundo kwaye ziyacetyiswa ngabaphathi bezempilo. Ukuba uthola kunzima ukubeka eceleni ibhloko elikhulu lokusebenzisa umzimba, fumana ixesha lokuhamba ngokukhawuleza kwemizuzu elishumi ukuya kwemi-15. Ukusebenza kwamandla akudingeki ukuba ube yidla ixesha. Thenga iintlobo zokumelana namanqamzana okanye i-dumbbells ukuze uhlale unesiqhelo kwiseshoni esheshayo, okanye sebenzisa ukuqeqeshwa komzimba okungafuneki zixhobo.
> Imithombo:
> Ipaki S, uRink LD, Wallace JP. Ukuhlanganiswa komsebenzi wokuzilolonga kubangela ukunciphisa uxinzelelo lwegazi ngaphezu kweseshoni esisodwa esisigxinayo, kwi-hypertension. Umbhalo we-Hypertension . 2006; 24: 9.
> Pescatello LS, MacDonald HV, uLamberti L, uJohnson BT. Ukuzivocavoca nge-Hypertension: Uhlaziyo lweMigqaliselo yoLondolozo lweMigangatho yokuHlanganisa iziNconywa ezikhoyo ngokuPhando oluPhakamileyo. I-Curr Hypertens Rep. 2015; 17 (11): 87.
> "Umsebenzi oPhezulu kunye noxinzelelo lwegazi," i-American Heart Association, 8/4/14.