Kodi Kuchita Maseŵera Olimbitsa Thupi Kumalimbitsa Chitetezo Chanu Chamthupi?

Kuchita masewera olimbitsa thupi kwambiri kuti mukhale ndi thanzi labwino n'kosavuta monga kumvetsetsa kugwirizana pakati pa masewera olimbitsa thupi ndi chitetezo chamthupi. Kuchepetsa kupsinjika maganizo ndi kudya zakudya zoyenera n'kofunika kwambiri polimbitsa chitetezo chamthupi chanu, koma kuchita masewera olimbitsa thupi kumachitanso gawo lofunika kwambiri. Ngakhale kuti mukumva kutopa, kusuntha thupi lanu nthawi zonse kungapereke chida champhamvu cholimbana ndi matenda. Komabe, ndikofunikira kudziwa kuti si masewera olimbitsa thupi onse omwe ali ndi zotsatira zofanana pa chitetezo chamthupi chanu. Ichi ndichifukwa chake takambirana ndi akatswiri omwe aphunzira momwe masewera olimbitsa thupi amakhudzira chitetezo chamthupi, ndipo tikufuna kugawana nanu malingaliro awo.

Kodi Kuchita Maseŵera Olimbitsa Thupi Kumalimbitsa Bwanji Chitetezo Chanu Chamthupi?

Kuchita masewera olimbitsa thupi sikungopindulitsa thanzi lanu la maganizo, komanso kumawonjezera chitetezo chanu chamthupi, malinga ndi ndemanga yasayansi yomwe idasindikizidwa mu Journal of Sport and Health Science mu 2019. Ndemangayi idapeza kuti kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi apakati mpaka amphamvu omwe amakhala osakwana ola limodzi, kumatha kuwonjezera chitetezo chamthupi, kuchepetsa chiopsezo cha matenda, komanso kuchepetsa kutupa. Wolemba wamkulu wa kafukufukuyu, David Nieman, DrPH, pulofesa mu dipatimenti ya zamoyo ku Appalachian State University komanso director wa Human Performance Laboratory ya yunivesiteyi, adafotokoza kuti kuchuluka kwa maselo oteteza thupi m'thupi ndi kochepa ndipo nthawi zambiri amakhala m'maselo a lymphoid ndi ziwalo, monga ndulu, komwe amathandizira kulimbana ndi mavairasi, mabakiteriya, ndi tizilombo tina tomwe timayambitsa matenda.

Chitetezo Cholimba Chokhazikika ndi Kukhazikika

Kuchita masewera olimbitsa thupi kumakhudza chitetezo chamthupi chanu, chomwe sichimangokhala kwakanthawi kokha, komanso chimawonjezeka. Kuyankha mwachangu kuchokera ku chitetezo chamthupi chanu panthawi yochita masewera olimbitsa thupi kumatha kukhala kwa maola ochepa, koma kuchita masewera olimbitsa thupi nthawi zonse komanso nthawi zonse kumatha kuwonjezera chitetezo chamthupi chanu pakapita nthawi. Ndipotu, kafukufuku wopangidwa ndi Dr. Nieman ndi gulu lake adawonetsa kuti kuchita masewera olimbitsa thupi kwa masiku asanu kapena kuposerapo pa sabata kungachepetse kuchuluka kwa matenda opatsirana m'mapapo ndi 40% m'masabata 12 okha. Chifukwa chake, kuphatikiza masewera olimbitsa thupi tsiku ndi tsiku kungakhale njira yothandiza yowonjezerera chitetezo chamthupi chanu ndikusunga thanzi labwino.

Chimodzimodzinso ndi chitetezo chanu chamthupi. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kwambiri thanzi lanu lonse komanso thanzi lanu lonse. Ofufuza mu British Journal of Sports Medicine adapeza kuti kuchita masewera olimbitsa thupi nthawi zonse sikungochepetsa chiopsezo cha matenda, komanso kuopsa kwa COVID-19 komanso mwayi wogonekedwa m'chipatala kapena kufa. Monga momwe nyumba yoyera nthawi zonse imakhalira, moyo wochita masewera olimbitsa thupi nthawi zonse ungapangitse kuti chitetezo chamthupi chizigwira bwino ntchito komanso thanzi lanu lonse. Chifukwa chake, pangani masewera olimbitsa thupi kukhala gawo la zochita zanu za tsiku ndi tsiku ndikuwona zabwino zomwe zingakhudze chitetezo chanu chamthupi komanso thanzi lanu lonse.

"Kuchita masewera olimbitsa thupi kumagwira ntchito ngati njira yosamalira chitetezo chamthupi chanu, chomwe chimathandiza kuti chiziyang'anira thupi lanu ndikupeza ndikuthana ndi mabakiteriya ndi mavairasi," adatero Dr. Nieman. Sizotheka kuchita masewera olimbitsa thupi nthawi zina ndikuyembekezera kukhala ndi chitetezo chamthupi chomwe chimapirira matenda. Mwa kuchita masewera olimbitsa thupi nthawi zonse, chitetezo chamthupi chanu chimakhala chokonzeka bwino kuteteza majeremusi omwe amayambitsa matenda.

Izi zimakhala zoona ngakhale mutakula. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti chitetezo chanu cha mthupi chikhale cholimba, mosasamala kanthu za msinkhu wanu. Chifukwa chake, sikuchedwa kuyamba kuchita masewera olimbitsa thupi kukhala gawo la zochita zanu za tsiku ndi tsiku kuti chitetezo cha mthupi chanu chikhale chathanzi komanso kuti mukhale ndi thanzi labwino.

Kodi ndi mtundu uti wa masewera olimbitsa thupi ogwira mtima kwambiri pothandiza chitetezo chamthupi?

Komabe, ndikofunikira kudziwa kuti si mitundu yonse ya masewera olimbitsa thupi yomwe imafanana pa zotsatira zake pa chitetezo cha mthupi. Masewera olimbitsa thupi othamanga, monga kuyenda, kuthamanga, kapena kukwera njinga, akhala akufufuzidwa kwambiri pa kafukufuku wambiri wofufuza ubale pakati pa masewera olimbitsa thupi ndi chitetezo chamthupi, kuphatikizapo omwe adalembedwa ndi Dr. Nieman. Ngakhale kuti kafukufuku wowonjezereka akufunika kuti adziwe mtundu woyenera wa masewera olimbitsa thupi kuti awonjezere chitetezo chamthupi, kuchita masewera olimbitsa thupi pang'ono mpaka mwamphamvu nthawi zonse kwawonetsedwa kuti kumakhudza chitetezo chamthupi.

-- Kuyenda

Ngati mukufuna kulimbitsa chitetezo chanu chamthupi pogwiritsa ntchito masewera olimbitsa thupi, ndikofunikira kukhala ndi mphamvu zochepa. Malinga ndi Dr. Nieman, kuyenda pa liwiro la mphindi 15 pa kilomita imodzi ndi cholinga chabwino chomwe muyenera kutsata. Liwiro limeneli lithandiza kubweretsa maselo a chitetezo chamthupi kuti aziyenda bwino, zomwe zingathandize thanzi lanu lonse. Pa masewera ena olimbitsa thupi, monga kuthamanga kapena kukwera njinga, yesetsani kufika pafupifupi 70% ya kugunda kwa mtima wanu kwakukulu. Mlingo uwu wa mphamvu wawonetsedwa kuti ndi wothandiza pakuwonjezera chitetezo chamthupi. Komabe, ndikofunikira kumvetsera thupi lanu osadzikakamiza kwambiri, makamaka ngati mukuyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi matenda enaake.

-- Masewera olimbitsa thupi a HIIT

Sayansi yokhudza momwe maphunziro a high-intensity interval training (HIIT) amakhudzira chitetezo chamthupi ndi yochepa. Kafukufuku wina wasonyeza kuti HIIT ikhoza kupititsa patsogolo chitetezo chamthupi, pomwe ena sanapeze zotsatirapo zake. Kafukufuku wa mu 2018 wofalitsidwa mu magazini ya "Arthritis Research & Therapy," yomwe idayang'ana kwambiri odwala nyamakazi, adapeza kuti HIIT ikhoza kulimbitsa chitetezo chamthupi. Komabe, kafukufuku wa mu 2014 mu "Journal of Inflammation Research" adapeza kuti masewera olimbitsa thupi a HIIT sachepetsa chitetezo chamthupi.

Kawirikawiri, malinga ndi Dr. Neiman, kuchita masewera olimbitsa thupi nthawi ndi nthawi kungakhale kotetezeka pa chitetezo chanu cha mthupi. "Matupi athu amazolowera kuchita izi, ngakhale kwa maola ochepa, bola ngati si kuchita masewera olimbitsa thupi amphamvu nthawi zonse," adatero Dr. Neiman.

-- Kuphunzitsa Mphamvu

Kuphatikiza apo, ngati mukungoyamba pulogalamu yolimbitsa thupi, ndi bwino kuyamba ndi zolemera zopepuka ndikuyang'ana kwambiri mawonekedwe oyenera kuti muchepetse chiopsezo chovulala. Pamene mphamvu zanu ndi kupirira kwanu zikuwonjezeka, mutha kuwonjezera pang'onopang'ono kulemera ndi mphamvu ya masewera olimbitsa thupi anu. Monga momwe zimakhalira ndi mtundu uliwonse wa masewera olimbitsa thupi, ndikofunikira kumvetsera thupi lanu ndikukhala ndi masiku opumula ngati pakufunika.

Kawirikawiri, chinsinsi cholimbitsa chitetezo cha mthupi mwa kuchita masewera olimbitsa thupi ndi kusinthasintha komanso kusinthasintha. Pulogalamu yolimbitsa thupi yokwanira yomwe imaphatikizapo kuphatikiza masewera olimbitsa thupi, masewera olimbitsa thupi amphamvu, komanso kutambasula thupi ingathandize kukonza thanzi lanu lonse ndikuchepetsa chiopsezo chanu cha matenda. Komabe, ndikofunikira kukumbukira kuti kuchita masewera olimbitsa thupi kokha si chitsimikizo cha matenda, ndipo kuyenera kuphatikizidwa ndi zakudya zabwino, kugona mokwanira, komanso njira zowongolera kupsinjika kuti mupeze zotsatira zabwino.

# Kodi ndi mitundu yanji ya zida zolimbitsa thupi zomwe zilipo?