Ukuba umnqweno wakho ukuqinisa intliziyo yakho nokunciphisa umngcipheko weengxaki zentliziyo, ukuzisebenzisa kunokuncedisa inzuzo enkulu, njengokunciphisa izinga lokushaya intliziyo yakho (RHR), i-cholesterol, kunye negazi. Akunakufuneka usebenzise iiyure ngosuku ukuze uzuze, nokuba. Ukunyakaza okufutshane kunokukwenza umehluko.
Izinto Eziza Kukwazi Ngokusebenzisa Iintliziyo Ezinamandla
Ukuba ufuna ukulahlekelwa ngamanqatha okanye ukwenza utshintsho olukhulu emzimbeni wakho, kuya kufuneka wenze umsebenzi omningi kwaye usebenze nzima kancinci kuwo.
Kodwa, ngenxa yeenzuzo zempilo, yilokho okufuneka ukwazi:
- Uhlobo lomsebenzi : Isiphakamiso sokusebenzisa umzimba ngokubhekiselele kubhekisela ezintweni ezifana nokuhamba, ukugijima, ukuhamba ngebhayisikili, ukubhukuda, okanye nayiphi na isistim esenza ukuba intliziyo yakho ifike phezulu (mhlawumbi ibe kwindawo yezinga lentliziyo yakho). Uninzi lwabantu luqala ngeprogram yohambo oluyisiseko, kodwa kufuneka ukhethe izinto ozonandiphayo kwaye unokuzibona uyenza rhoqo.
- Ubungakanani obuqhelekileyo: Ubungakanani obuqhelekileyo ngokuqhelekileyo kuthetha ukuba usebenza malunga neepesenti ezingama-60 ukuya kuma-70 ekhulwini wezinga eliphezulu lentliziyo yakho, okanye yintoni eya kuba yinqanaba lesine ukuya kweyisithupha kule nqanaba elingaziwayo. Oko akuthethi ukuba kufuneka usebenze kule nqanaba kuphela. Ukuphosa kwezinye iindawo eziphambili ekusebenzeni kwakho kukhululekileyo ngentliziyo yakho (ukuba ungathethi i-calorie-burn) kwaye ixesha elide, ukusebenza ngokukhawuleza kwintsikelelo ephantsi kunenzuzo enkulu. Ukubandakanya ukuxutywa kwamandla kuya kugcina izinto ezinomdla ngelixa uzuze intliziyo yakho ngakumbi.
- Inani lexesha : Ukuphucula impilo yonke ye-cardiovascular health, i-American Heart Association ibonisa ubuncinane imizuzu engama-150 ngeveki yokuzivocavoca ngokulinganisela okanye imizuzu engama-75 ngeveki yokuzivocavoca ngamandla (okanye ukudibanisa umsebenzi olinganiselayo kunye onamandla). Injongo elula ukuyikhumbula imizuzu engama-30 ngosuku, ezintlanu ngeveki. Awunayo yonke into ngokukhawuleza, kuza kuzuza iinzuzo xa ukwahlula ukusebenza kwakho kwiibini ezimbini okanye ezintathu zeemitha ezili-10 ukuya kwezi-15 ngosuku. Musa ukunqabana nje ngokuba awukwazi ukwenza imizuzu engama-30. Naluphina uhambo luhlala lungcono kunanto. Ungesabi ukwenza ubuchule ngexesha lakho okanye ukuqala encinci. Qalisa apho ukhona, kungekuphi apho ufuna ukuba khona.
- Uninzi lweentsuku zeveki : Njengawo onke amaqhinga okusebenzisa, ngaba usebenze kangakanani na kuwe, into ongayisebenzisa kunye neshedyuli yakho evumela. Ukuba uqala, ungaqala ngeentsuku ezintathu ngeveki kunye nomhla wokuphumla phakathi. Ukusetyenziswa okuphambili kakhulu kunokukwenza into yonke imihla yeveki. Xa usebenzise ngakumbi, xa ufuna usebenzise njalo, qalisa, qalisa oko kukuva kakuhle kuwe kwaye uhambe apho.
Ndiyaqalisa
Ukuba awusayi kukhuthazwa ukuba uhambe, ezi ngcebiso zingakunceda usebenze ngeengxaki ezimi endleleni yakho:
- Lahla izizathu . Esinye isizathu esithandwayo sisuke siqhankqalaza kukuba sinezinye, ezibaluleke ngakumbi, izinto ezenzayo. Ngoku ukuba uyazi ukuba ixesha elithatha ixesha elide kwaye unokuba lukhuni kangakanani intliziyo yakho, ekugqibeleni ungasifaka isizathu sokuphumla.
- Gxininisa kwimpilo . Khawucinge nje intliziyo yakho ukupompa igazi elingakumbi ngokubetha nganye, i-oksijeni idlulela emzimbeni wakho, onke amandla owakhayo xa uhamba. Ukujonga zonke izinto ezintle ezenzeka ngaphakathi komzimba wakho kunokukunceda ukuba ulandele ngokuzibophezela kwakho.
- Gcina kulula . Kulula ukuphazamiseka yiyo yonke indlela yokukhetha kodwa, njengoko ubona kwiinqununu, akuthathi nto ukuqinisa intliziyo yakho. Qala ngomsebenzi olula, ofikelelekileyo kwaye unqume ukuba nini, phi kwaye uza kuwufumana njani kwiveki nganye. Konke okufuneka ukwenze kukunamathela kule shedyuli kwaye wongeze xa usulungele.
- Yiba nezimo . Ukuba awukwazi ukufumana umsebenzi wakho, cinga ngezinye iindlela zokusebenza. Hamba ukuhamba okungaphezulu kwivenkile okanye kwivenkile, weqa i-escators okanye uthathe inja ukuze uhambe ngokude. Yonke intshukumo ilungile entliziyweni yakho, nangona kungengomsebenzi ohleliweyo.
Imithombo
Fogoros, Rich, MD " Iziganeko eziqhelekileyo zezifo zentliziyo ." Ngeentliziyo Zengqondo . http://heartdisease.about.com/od/coronaryarterydisease/a/heartsymptoms.htm . Kubuyiselwa: Feb. 16, 2008.
Amachiza Online. "Inhliziyo Yakho Inamandla Kangakanani?" I-Medicine Online. Ukubuyiselwa ngoFebruwari 18, 2008.
Muth, Natalie Digate, MPH, RD. "Iintliziyo Zengqondo: Ngaba Kukho Ulwahlulo Lwezesini?" IDEA Fitness Journal, ngoNovemba-Novemba 2007.
URoberts, Scott.o. "Impendulo yezinga lentliziyo ekusebenziseni umsebenzi - I-Tech Brief". American Fitness.