Xa intshukumo iba ngamanani achanekileyo
—Ukucaphula amava okwenyani omsebenzisi: Bendisoloko ndibaleka njengenkukhu engenantloko de iwotshi yam yabonisa ukuba 'ixesha lam lokutshisa amafutha' yayilimizuzu eli-15 kuphela." Umhleli weprogram uLi Ran ubonisa igrafu yedatha yakhe yokuzilolonga, kunye nokuguquguquka kwesantya sentliziyo, ngokuchanekileyo kumzuzu, enemibala: "Ngoku ndiyazi ukuba ukusebenza kwam ekutshiseni amafutha kwehla ngama-63 ekhulwini xa izinga lentliziyo yam lidlula i-160."
1. Amashumi asixhenxe anesihlanu ekhulwini okufa ngequbuliso ngexesha leemarathon kwenzeke kubantu ababenganxibanga zixhobo zokubeka esweni (Annals of Sports Medicine).
2. Uvavanyo lweFinnish Sports Institute lubonise ukuba abantu abaqeqeshwe ngokwezinga lokubetha kwentliziyo bonyuse i-VO2 Max yabo kwiinyanga ezi-3 ngokuphindwe kabini kunabaqeqeshi bemveli.
3. "Ukungaziva udiniwe" kusenokuba yindlela nje yokuthatha i-adrenaline - xa isantya sentliziyo esiphumlileyo sihlala singaphezulu kwe-10%, umngcipheko wesifo sengqondo esigqithisileyo unyuka ngama-300%.
Ukuthanda izinto zakuqala: Ulonwabo lwezemidlalo lubulawa yidatha
—Faka umyalelo womgijimi wendlela: "Ngethuba lokuba ndikhuphe iwotshi yam entabeni yekhephu, ndafumana imvakalelo yokuba ndiyaphila"
Umqeqeshi weYoga uLin Fei urekhode ividiyo njengoko wayesusa isantya sentliziyo yakhe: "Ngaba ookhokho bethu babebukela ukubetha kwentliziyo yabo ngelixa bezingela? Xa uqala ukuthemba umzimba ngaphezu kwamanani akwisikrini, yiloo nto kanye ebangela ukuvuka kwenjini."
Umgibe wedatha:Ngokutsho kophando olwenziwe yi-American Association of Sports Psychology, ama-41% abantu abakha umzimba banexhala kuba “abakho kwisantya sentliziyo yabo esijongiweyo” kwaye endaweni yoko banciphisa amaxesha abo okuzilolonga.
Iindawo ezingaboniyo nganye nganye:I-caffeine, ubushushu kunye nemeko yobudlelwane zinokuphazamisa izinga lentliziyo - irekhodi lokubetha kwentliziyo yomnye umdlali libonise "ukunyuka" okungaqhelekanga njengoko uthando lwakhe ludlula ngexesha lokubaleka kwakhe kusasa.
Ingxaki yokuswela ulwazi:Uphando lwe-neurological luqinisekisa ukuba ukuthembela kakhulu kwiimpawu ezibonakalayo kunokwenza ingqondo ingakwazi ukugweba ngokwendalo ukungcangcazela kwemisipha kunye nobunzulu bokuphefumla.
Ithetha ukuthini idatha yesantya sentliziyo
Nazi imizekelo embalwa yokukunceda uqonde
Umprogram oneminyaka engama-35 ubudala ogama linguLao Chen
Kunyaka ophelileyo xa wayexilongwa umzimba wafumana uxinzelelo lwegazi oluphezulu, ugqirha wamcela ukuba agijime ukuze anciphise umzimba. Ndandiba nesiyezi nesicaphucaphu rhoqo xa ndibaleka, de ndathenga iwotshi yezemidlalo.
"Isantya sentliziyo yam sanyuka saya kwi-180 xa ndandibaleka nje! Ngoku ilawulwa kuluhlu lwe-140-150, ilahlekelwe ziikhilogram ezili-12 kwiinyanga ezintathu, kwaye amayeza okulwa noxinzelelo lwegazi aphelile."
Xa uMnu. Li, oqalayo ukubaleka ihashe lonke okokuqala, iwotshi yakhe yashukuma ngamandla - wayengaziva ediniwe konke konke, kodwa isantya sentliziyo yakhe sabonisa ukuba sidlule kwi-190.
"Emva kwemizuzu emihlanu ndiyeke, ndavele ndabona amehlo amnyama ndaza ndahlanza. Ugqirha uthe ukuba bendingayekanga ngexesha elifanelekileyo, ngendife ngequbuliso."
Le yimizekelo yokwenyani, kwaye idla ngokwenzeka ngokungalindelekanga, ngoko ke singenza ntoni ngayo?
Iqela ledatha yesantya sentliziyo yeyona nto inzima ukuyithemba:
1. Kwimizuzu emi-5 yokunciphisa izinga lokubetha kwentliziyo ngomzuzu, umngcipheko wesifo sentliziyo wehla nge-13%
2. Isantya sentliziyo sihlala sidlula (ubudala obungama-220) x0.9 ngexesha lokuzilolonga, kwaye umngcipheko wokufa ngequbuliso uyanda kakhulu
3. Amashumi amathandathu ekhulwini eengozi zemidlalo zenzeka kwimeko "yokuziva kamnandi"
"Abo banxiba ibhendi yokubetha kwentliziyo bahleka ubumfama babanye, abo bangahlekiyo bubugwala babanye -- kodwa iminwe eqandisiweyo encotsheni yeNtaba i-Everest ayicinezeli izitshixo zaso nasiphi na isixhobo."
Kaloku, ukujonga izinga lokubetha kwentliziyo akufanele kube yinjongo yokuzilolonga, kodwa yenye yezona zinto zibalulekileyo ekuqondeni imizimba yethu. Abanye abantu bafuna isitshixo sokuvula ucango, abanye abantu bayakwazi ukungena ngefestile - into ebalulekileyo kukuba uyazi ukuba kutheni ukhetha kwaye unako ukukwazi ukukhetha.
Ixesha leposi: Februwari-12-2025
