Kufanele kube yini ukushaya kwenhliziyo yami lapho ngihamba?

Izinto ezimbalwa zingathinta izinga lokushaya kwenhliziyo yakho ngenkathi uhamba. Lokhu kufaka phakathi iminyaka yakho, ukuqina kokuzivocavoca, kanye nezinga elijwayelekile lokuqina.

Ingabe zikhona izici ezithile ezihlobene nokuhamba ezithinta ukushaya kwenhliziyo?

Izici eziningi zingase zibe nomthelela ekushayeni kwenhliziyo okuphakeme. Bheka uhlu olungezansi.

Ngaphezu kwalokhu, isivinini sakho ngenkathi uhamba, ukuqina kwakho, ukuphakama kuyashintsha endaweni, ubude besikhathi, izinga lokushisa konke kungase kuthinte indlela inhliziyo yakho esebenza kanzima ngayo, kanjalo nokushaya kwenhliziyo yakho.

Izinga lokushaya kwenhliziyo oqondisile

Ukushaya kwenhliziyo okuqondiwe kwakho isilinganiso senhliziyo okufanele usihlose ngesikhathi sokusebenza ngokomzimba. Ngomsebenzi oqinile omaphakathi izinga lokushaya kwenhliziyo yakho okuhlosiwe kufanele libe phakathi kuka-64% no-76% wesilinganiso sakho esiphezulu senhliziyo. Ngomsebenzi womzimba onamandla, izinga lokushaya kwenhliziyo okuhlosiwe kufanele libe phakathi kuka-77% no-93% wesilinganiso sakho esiphezulu senhliziyo. [I-CDC]

Ungasebenzisa izinga lokushaya kwenhliziyo yakho ukulandelela ukuqina kwakho ngenkathi uhamba. Ukuze wenze lokhu, udinga ukuthola isilinganiso esiphezulu senhliziyo yakho.

Izinga lakho eliphezulu lokushaya kwenhliziyo

Izinga lokushaya kwenhliziyo lakho eliphezulu izinga lokushaya kwenhliziyo okungafanele udlule ngaphandle kwalo.

Indlela elula yokubala ukushaya kwenhliziyo kwakho okukhulu ukususa iminyaka yakho yobudala isuka kokungu-220. Ngakho-ke, isibonelo, uma uneminyaka engu-40 ubudala, izinga lokushaya kwenhliziyo yakho elibikezelwe lingu-220-40, noma 180, ukushaya ngomzuzu (bpm).

Isibali nesibonisi kuleli khasi kuyindlela esheshayo yokubona ukuthi izinga lokushaya kwenhliziyo yakho likuyiphi indawo phakathi nomsebenzi.

Kuyini ukushaya kwenhliziyo ephumula?

Yinombolo yezikhathi lapho inhliziyo yakho ishaya ngomzuzu lapho ungazange uhlanganyele kunoma yimuphi umsebenzi isikhathi eside. Izinga lenhliziyo yakho lapho ufunda, uhlezi esofeni ubukele ithelevishini, noma udla ukudla.

Izinga lokushaya kwenhliziyo ephumula lihlukile nezinga lokushaya kwenhliziyo yakho phakathi nomsebenzi noma uzivocavoca. Kubalulekile ukuthi ungaphambanisi izilinganiso ezimbili.

Ngingakala kanjani ukushaya kwenhliziyo yami? Ingabe ikhona indlela yokuhlola ukushaya kwenhliziyo yami ku-inthanethi?

Ngokuvamile kuzomele ubale ukushaya kwenhliziyo yakho iminithi lonke, noma imizuzwana engu-30 bese uphindaphinda ngo-2, noma imizuzwana engu-15 bese uphindaphinda ngo-4, njll. Ikhawunta yesilinganiso senhliziyo kuleli khasi izokwenzela izibalo futhi ikunikeze. ukushaya kwenhliziyo yakho okumaphakathi emizuzwaneni embalwa nje.

Ngingalinganisa kanjani ukushaya kwenhliziyo yami ephumule?

Linganisa izinga lokushaya kwenhliziyo yakho ngemva kokuba ungasebenzi isikhathi esibalulekile. Imizuzu engu-15-30 kufanele yanele.

Ngingayithola kanjani ishayela lami?

Izindawo eziningi ezizungeze umzimba lapho ukugeleza kwegazi kuzwakala khona zingasebenza njengezindawo zokuhlola ukushaya kwenhliziyo yakho. Ngokuvamile ungakwazi ukuzwa ukushaya kwenhliziyo yakho ngomunwe ohlangothini lwesithupha lwesihlakala sakho. Ungakwazi futhi ukubeka iminwe emi-2 eceleni kwentamo yakho, eduze koqhoqhoqho.

Yiziphi izilinganiso ezijwayelekile zokushaya kwenhliziyo ephumula?

Akuwona wonke umuntu ukushaya kwenhliziyo okufanayo. Izinga lokushaya kwenhliziyo liyahlukahluka kumuntu nomuntu. Ukulandelela izinga lokushaya kwenhliziyo yakho kungakunikeza ulwazi olubalulekile mayelana nempilo yenhliziyo yakho, futhi okubaluleke nakakhulu, izinguquko empilweni yakho yenhliziyo.

Okuthathwa njengokushaya kwenhliziyo okunempilo noma okungenampilo kuhlanganisa izici ezimbalwa, ikakhulukazi, uma ungowesilisa noma owesifazane, kanye neminyaka yakho. Isibonisi esikuleli khasi sizokuvumela ukuthi ukhethe ubulili bakho kanye nebanga lobudala ukuze likubonise ububanzi bokushaya kwenhliziyo kwakho.

Nazi ezinye izici eziphelele ezingathinta izinga lokushaya kwenhliziyo yakho:

  • Ubudala njengoba uguga ukushaya kwenhliziyo yakho kanye nokushaya kwenhliziyo kungashintsha, okuhlanganisa nokujwayelekile kokushaya kwenhliziyo yakho kungashintsha.
  • Ucansi ngokujwayelekile amadoda anezinga eliphezulu lokushaya kwenhliziyo kunabesifazane.
  • Umlando womndeni Ezinye izimo zezempilo zitholwa ngofuzo
  • Izinga lomsebenzi izinga lokushaya kwenhliziyo yakho liyakhuphuka ngomsebenzi, ngakho-ke lizokhuphuka uma isibonelo usanda kukhuphuka izitebhisi.
  • Izinga lokufaneleka ngokuvamile ngendlela ofanele ngayo, izinga lokushaya kwenhliziyo yakho eliphumule liyancipha.
  • Izinga lokushisa le-ambient sezulu elishisayo nezinga lokushisa lidinga inhliziyo yakho ukuthi iphampe ngokushesha.
  • Imithi yemithi ingathinta izinga lokushaya kwenhliziyo yakho ephumule. Ama-beta blockers ngokwesibonelo angehlisa izinga lokushaya kwenhliziyo yakho lapho uphumule, futhi eminye imithi ye-thyroid ingakwandisa.
  • Izidakamizwa utshwala, ikhofi netiye (i-caffeine), nokubhema kungathinta izinga lokushaya kwenhliziyo yakho ephumule.
  • Ukuma komzimba ngokwesibonelo, kungakhathaliseki ukuthi uhlezi noma ulele phansi.
  • Isimo somzwelo ishayela lakho lingashesha lapho uzizwa ucindezelekile noma ujabulile kakhulu.
  • Isikhathi sosuku izinga lokushaya kwenhliziyo yakho livame ukuba ngaphansi ebusuku.

Ingabe kukhona ukushaya kwenhliziyo okuphumula okujwayelekile?

Izinga lokushaya kwenhliziyo “elivamile” kubantu abadala liphakathi kwamabhithi angama-60 no-100 ngomzuzu (BPM).

Ngokuvamile, lapho izinga lokushaya kwenhliziyo yakho ephumule liphansi, yilapho inhliziyo yakho isebenza ngokuphumelelayo futhi kuyinkomba yokufaneleka kwakho.

Umgijimi webanga elide, isibonelo, angase abe nesilinganiso senhliziyo esiphumule cishe ngamabhithi angu-40 ngomzuzu.

Ingabe ukushaya kwenhliziyo yami kusho okuthile ngomfutho wami wegazi?

Ukushaya kwenhliziyo “okujwayelekile” akusona inkomba yomfutho wegazi “ovamile”. Umfutho wegazi lakho udinga ukukalwa ngokwehlukana nangokuqondile.

Thola usizo lwezempilo oluphuthumayo uma:

  • unenkinga yokuphefumula
  • inhliziyo yakho ishaya kakhulu (igijima) ngesigqi esingajwayelekile
  • kukhona ubuhlungu esifubeni sakho

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Le sayithi ihloselwe ukusiza umuntu ojwayelekile onentshisekelo engasho lutho ekushayeni kwenhliziyo yakhe. Akuhlosiwe njengethuluzi lokuxilongwa kwezokwelapha. Akuwona umkhiqizo wezokwelapha obuyekezwe ngontanga. Akuhloselwe ukufaka esikhundleni sodokotela bezokwelapha noma ukubonisana nochwepheshe abaqinisekisiwe. Uma unenkinga yezokwelapha, inkinga yezokwelapha, uzizwa ugula, unezinye izinkinga zezokwelapha, sicela uthintane nochwepheshe onelayisensi.