Kukulitsa zolimbitsa thupi zanu kuti mukhale ndi thanzi labwino ndikosavuta monga kumvetsetsa kugwirizana pakati pa masewera olimbitsa thupi ndi chitetezo chamthupi. Kuwongolera kupsinjika komanso kudya moyenera ndikofunikira kuti chitetezo chanu cham'thupi chikhale cholimba, koma masewera olimbitsa thupi amakhalanso ndi gawo lofunikira. Ngakhale mutatopa, kusuntha thupi lanu nthawi zonse kungakuthandizeni kwambiri polimbana ndi matenda. Komabe, ndikofunikira kuzindikira kuti sizinthu zonse zolimbitsa thupi zomwe zimakhudza chitetezo chanu cha mthupi. Ichi ndichifukwa chake takambirana ndi akatswiri omwe adaphunzira momwe masewera olimbitsa thupi amakhudzira chitetezo chamthupi, ndipo tikufuna kugawana nanu zidziwitso zawo.

Kodi Kuchita Mase?era olimbitsa thupi Kumalimbitsa Bwanji Chitetezo Chanu?

Kuchita masewera olimbitsa thupi sikumangopindulitsa thanzi lanu lamaganizo, komanso kumalimbitsa chitetezo chanu cha mthupi, malinga ndi ndemanga ya sayansi yomwe inafalitsidwa mu Journal of Sport and Health Science mu 2019. ola limodzi, likhoza kuonjezera chitetezo cha mthupi, kuchepetsa chiopsezo cha matenda, ndi kuchepetsa kutupa. Mlembi wamkulu wa kafukufukuyu, David Nieman, DrPH, pulofesa mu dipatimenti ya biology ku Appalachian State University komanso mkulu wa yunivesite ya Human Performance Laboratory, anafotokoza kuti chiwerengero cha maselo oteteza thupi m'thupi ndi ochepa ndipo amakonda kukhala m'matumbo a lymphoid. ndi ziwalo, monga ndulu, zomwe zimathandiza kulimbana ndi mavairasi, mabakiteriya, ndi tizilombo tina timene timayambitsa matenda.

Kupititsa patsogolo chitetezo chokwanira ndi Regularity

Kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zabwino pa chitetezo chanu cha mthupi, zomwe sizongokhalitsa, komanso zimawonjezera. Kuyankha mwamsanga kuchokera ku chitetezo cha mthupi lanu panthawi yochita masewera olimbitsa thupi kumatha kukhala kwa maola angapo, koma kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti chitetezo chanu cha mthupi chitetezeke pakapita nthawi. Ndipotu, kafukufuku wa Dr. Nieman ndi gulu lake anasonyeza kuti kuchita masewera olimbitsa thupi kwa masiku asanu kapena kuposerapo pa sabata kungachepetse matenda a m'mwamba ndi 40% m'milungu 12 yokha. Chifukwa chake, kuphatikiza masewera olimbitsa thupi m'zochita zanu zatsiku ndi tsiku kumatha kukhala njira yabwino yolimbikitsira chitetezo chanu komanso kukhala ndi thanzi labwino.

Momwemonso ndi chitetezo chanu cha mthupi. Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kuti mukhale ndi thanzi labwino komanso thanzi lanu. Ofufuzawo mu British Journal of Sports Medicine adapeza kuti kuchita masewera olimbitsa thupi nthawi zonse sikungachepetse chiopsezo chotenga matenda, komanso kuopsa kwa COVID-19 komanso mwayi wogonekedwa m'chipatala kapena kufa. Mofanana ndi nyumba yaukhondo nthawi zonse, kukhala ndi moyo wokangalika kungapangitse kuti chitetezo cha mthupi chitetezeke komanso thanzi labwino. Chifukwa chake, pangani masewera olimbitsa thupi kukhala gawo lazochita zanu zatsiku ndi tsiku ndikuwona zotsatira zabwino zomwe zingakhudze chitetezo chanu chamthupi komanso kukhala ndi moyo wabwino.

Dr. Nieman ananena kuti: “Mase?era olimbitsa thupi amakhala ngati njira yotetezera chitetezo cha m’thupi mwanu, kuti chizitha kuyang’anira thupi lanu ndi kuzindikira ndi kulimbana ndi mabakiteriya ndi mavairasi. Sizingatheke kumangochita masewera olimbitsa thupi mwa apo ndi apo ndikuyembekeza kukhala ndi chitetezo chamthupi chomwe chingathe kupirira matenda. Mwakuchita masewera olimbitsa thupi nthawi zonse, chitetezo chanu cha mthupi chimakhala chokonzeka kuteteza majeremusi oyambitsa matenda.

Izi zimakhala zoona ngakhale mukamakula. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti chitetezo cha mthupi chanu chikhale cholimba, mosasamala kanthu za msinkhu wanu. Chifukwa chake, sikuchedwa kwambiri kuti muyambe kupanga masewera olimbitsa thupi kukhala gawo lazochita zanu zatsiku ndi tsiku kuti mukhale ndi chitetezo chokwanira komanso kukhala ndi thanzi labwino.

Ndi Mtundu Wotani Wolimbitsa Thupi Wothandizira Kulimbitsa Thupi Lopanda Chitetezo?

Komabe, ndikofunika kuzindikira kuti si mitundu yonse ya masewera olimbitsa thupi yomwe imakhala yofanana ndi zotsatira zake pa chitetezo cha mthupi. Kuchita masewera olimbitsa thupi, monga kuyenda, kuthamanga, kapena kupalasa njinga, kwakhala cholinga cha maphunziro ambiri omwe amafufuza mgwirizano pakati pa masewera olimbitsa thupi ndi chitetezo chamthupi, kuphatikizapo Dr. Nieman. Ngakhale kuti kafukufuku wowonjezereka akufunika kuti adziwe mtundu woyenera kwambiri wa masewera olimbitsa thupi kuti ateteze chitetezo cha mthupi, kuchita masewera olimbitsa thupi nthawi zonse mpaka amphamvu a aerobic kwasonyezedwa kukhala ndi zotsatira zabwino pa chitetezo cha mthupi.

-- Kuyenda

Ngati mukufuna kulimbikitsa chitetezo cha mthupi mwanu pochita masewera olimbitsa thupi, ndikofunikira kuti mukhale olimba kwambiri. Malinga ndi Dr. Nieman, kuyenda pa liwiro la pafupifupi mphindi 15 pa kilomita ndi cholinga chabwino kuti ukwaniritse. Kuthamanga kumeneku kudzakuthandizani kusonkhanitsa maselo a chitetezo cha mthupi, zomwe zingapangitse thanzi lanu lonse. Pazinthu zina zolimbitsa thupi, monga kuthamanga kapena kupalasa njinga, yesetsani kufika pafupifupi 70% ya kugunda kwa mtima wanu. Kuchuluka kumeneku kwawonetsedwa kuti ndi kothandiza pakuwonjezera chitetezo chokwanira. Komabe, ndikofunika kumvetsera thupi lanu osati kudzikakamiza kwambiri, makamaka ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi vuto linalake la thanzi.

-- HIIT Workouts

Sayansi yokhudzana ndi maphunziro apamwamba kwambiri (HIIT) pa chitetezo chamthupi ndi yochepa. Kafukufuku wina wasonyeza kuti HIIT ikhoza kupititsa patsogolo chitetezo cha mthupi, pamene ena sanapeze zotsatirapo. Kafukufuku wa 2018 wofalitsidwa mu nyuzipepala ya "Arthritis Research & Therapy," yomwe imayang'ana kwambiri odwala nyamakazi, idapeza kuti HIIT ikhoza kulimbikitsa chitetezo chamthupi. Komabe, kafukufuku wa 2014 mu "Journal of Inflammation Research" adapeza kuti kulimbitsa thupi kwa HIIT sikuchepetsa chitetezo chamthupi.

Nthawi zambiri, malinga ndi Dr. Neiman, kulimbitsa thupi kwakanthawi kumakhala kotetezeka ku chitetezo chanu chamthupi. "Matupi athu amagwiritsidwa ntchito ku chikhalidwe ichi, ngakhale kwa maola angapo, malinga ngati sikuli masewera olimbitsa thupi osasunthika," adatero Dr. Neiman.

-- Maphunziro Amphamvu

Kuonjezera apo, ngati mutangoyamba pulogalamu yophunzitsa mphamvu, ndi bwino kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti muchepetse chiopsezo chovulala. Pamene mphamvu zanu ndi chipiriro chanu chikuwonjezeka, mukhoza kuwonjezera pang'onopang'ono kulemera ndi kulimbitsa thupi lanu. Mofanana ndi mtundu uliwonse wa masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu ndi kupuma masiku ofunikira.

Kawirikawiri, chinsinsi chothandizira chitetezo cha mthupi mwanu pogwiritsa ntchito masewera olimbitsa thupi ndi kusasinthasintha komanso kusiyanasiyana. Pulogalamu yochita masewera olimbitsa thupi yomwe imaphatikizapo kusakaniza zochitika za aerobic, kuphunzitsa mphamvu, ndi kutambasula kungathandize kusintha thanzi lanu lonse ndi kuchepetsa chiopsezo cha matenda. Komabe, ndi bwino kukumbukira kuti kuchita masewera olimbitsa thupi kokha sikutsimikiziranso matenda, ndipo kuyenera kuphatikizidwa ndi zakudya zopatsa thanzi, kugona mokwanira, ndi njira zothetsera kupsinjika maganizo kuti zikhale ndi zotsatira zabwino.

# Ndi Zida Zotani Zolimbitsa Thupi Zomwe Zilipo?