Elona xesha lilungileyo lokuzilolonga kumadoda nabasetyhini

Elona xesha lilungileyo lokuzilolonga kumadoda nabasetyhini

Umbuzo malunga nexesha elifanelekileyo lomhla wokuzilolonga sele lide ixesha elide, kwaye ngoku impendulo ifika kumxholo weziphumo zophando olutsha olubonisa ukuba luyahluka ngokwesini. Iqela labaphandi lifumene ukuba umthambo we-aerobic ngokuhlwa wawusebenza ngakumbi kumadoda kunesiqhelo sasekuseni, ngelixa iziphumo zahluka kubasetyhini, kunye neziphumo ezahlukeneyo zempilo eziphuculweyo ngamaxesha ahlukeneyo okuzivocavoca, ngokutsho kweNew Atlas, ecaphula iFrontiers kwiPhysiology.

Uphononongo lubonise ukuba kukho umsebenzi omkhulu wenzululwazi ojonga imiphumo yokuba ixesha lemini linokuba nalo ekusebenzeni komthambo, kwaye iziphumo ziyahluka ngokupheleleyo.

Nokuba kukuzilolonga kanye ngaphambi kokulala okanye kusasa, emva kwemini okanye ngorhatya, kukho iingenelo nezingeloncedo kwixesha ngalinye, kwaye iziphumo kunye neenzuzo zinokuhluka ngokusekelwe kuhlobo lomthambo kunye nesiphumo esifunekayo, nokuba umntu unenjongo yokufumana. ukususa amafutha okanye ukwakha izihlunu. , umzekelo.

Iziphumo ezinomdla

Kuphononongo olutsha, abaphandi beKholeji yaseSkidmore eNew York bazimisele ukuphanda iziphumo zokuzivocavoca ngamaxesha ahlukeneyo emini, kugxilwe ngakumbi kumahluko phakathi kwamadoda nabasetyhini. Iziphumo zazinomdla, zibonisa ukuba ukuhlwa kokuzivocavoca kwakuyeyona nto ingcono kakhulu kumadoda, ngelixa ixesha labasetyhini lixhomekeke kwinjongo yokuzivocavoca umzimba.

Kwelakhe icala, uGqr. Paul Arceiro, umphengululi ophambili kolu hlolisiso, wathi okwesihlandlo sokuqala kwafunyaniswa ukuba “kumabhinqa, ukwenza umthambo kusasa kunceda ekunciphiseni amanqatha esisu noxinezeleko lwegazi, ngoxa umthambo wangokuhlwa kumabhinqa unyusa umzimba ophezulu. amandla emisipha." ukunyamezela, ukuphucula imo kunye nokuhlutha."

Wongezelela wathi, "Kubantu, ukuzivocavoca kusihlwa kunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo senhliziyo kunye nokukhathala, ngaphezu kokutshisa amafutha amaninzi, xa kuthelekiswa nokuzivocavoca ekuseni."

Ukunyuka kweNkqubo yoQeqesho

Olu vavanyo lubandakanya abasetyhini abangama-27 kunye namadoda angama-20 aphantsi kwenkqubo yomthambo yeeveki ezili-12 eyenzelwe ngokukodwa liqela labaphandi elibizwa ngokuba yi-RISE. Abathathi-nxaxheba baqeqeshwe phantsi kolawulo lobuchwephesha kwiiseshoni zemizuzu ye-60 iintsuku ezine ngeveki, kunye nosuku ngalunye lujolise ekuchaseni, i-interval sprints, ukuzolula okanye ukunyamezela uqeqesho. Ekuphela komahluko yayikukuba babesenza umthambo phakathi kwe-6:30 ne-8:30 kusasa okanye eyesi-6 neyesi-8 ebusuku, yaye bonke babelandela ucwangciso oluchanileyo lwesidlo.

Bonke abathathi-nxaxheba babephakathi kwe-25 kunye ne-55 iminyaka ubudala, kwaye babenempilo, ubunzima obuqhelekileyo kunye neendlela zokuphila ezisebenzayo. Ekuqaleni kovavanyo, abathathi-nxaxheba bavavanyelwa amandla, ukunyamezela kwemisipha, ukuguquguquka, ukulinganisela, amandla omzimba ophezulu nangaphantsi, kunye nokukwazi ukuxhuma. Amanye amanyathelo ezempilo, afana noxinzelelo lwegazi, ukuqina komthambo, umlinganiselo wokutshintshiselana ngokuphefumula, ukuhanjiswa kwamafutha omzimba kunye nepesenti, kunye neempawu zegazi, zithelekiswe ngaphambi nasemva kovavanyo, kunye nemibuzo malunga nemo kunye nemvakalelo yokuhlutha kokutya.

Amafutha esisu kunye nethanga

Ngelixa impilo yabo bonke abathathi-nxaxheba kunye nokusebenza kwabo kuphuculwe ngexesha lolingo, kungakhathaliseki ukuba leliphi ixesha losuku abalwenzayo, kubonakala kukho umahluko kwiqondo lophuculo kwimilinganiselo ethile. Uphononongo lufumene ukuba bonke abafazi kwilingo baye banciphisa isisu kunye nethanga kunye namafutha omzimba wonke, kunye noxinzelelo lwegazi oluphantsi, kodwa iqela lokuzivocavoca ekuseni libonise ukuphucula okukhulu.

I-cholesterol yamadoda

Okubangela umdla kukuba, amadoda awazilolonga ngokuhlwa kuphela afumana ukuphuculwa kwenqanaba le-cholesterol, uxinzelelo lwegazi, umlinganiselo wokuphefumla kunye ne-carbohydrate oxidation.

Ngelixa iqela labaphandi lathi uphando lunokunceda umntu ngamnye ukuba anqume ukuba yiyiphi ixesha losuku abafanele basebenzise ngalo, ngokusekelwe kuhlobo kunye nenjongo, beqaphela ukuba ukuzivocavoca ngokubanzi nangaliphi na ixesha kwaye rhoqo ekugqibeleni kunceda ukuphucula impilo yonke.