Wakambonzwa dzungu here mushure mekumhanya uchikwira masitepisi, kumhanya uchitevera bhazi, kana kutamba nemwana mudiki? Ungawana zvakaoma kufema, chipfuva chako chingave chichirova... Izvi zvingaita sezvakajairika kuvanhu vazhinji. Asi zvinogona kunge zviri chiratidzo chechimwe chinhu chakakosha mumiviri yedu: hutano hwemwoyo nemapapu edu.
Zvichitaurwa zviri nyore, chii chinonzi kutsungirira kwemwoyo?
Vamwe vanhu vanodanawo kuti `(Aerobic Fitness)`. Zvichitaurwa zviri nyore, zvinoyera kuti mwoyo nemapapu ako zvinogona kupa muviri wako okisijeni yaunoda kana uchiita maekisesaizi zvine mwero uye zvinobudirira sei.
Fungidzira uri kufamba, kumhanya, kana kutamba mutambo nekukurumidza. Panguva iyoyo, tsandanyama dzako dzinoda simba rakawanda, zvinoreva okisijeni yakawanda, kupfuura zvakajairika. Kana 'Cardiovascular Endurance' yako iri padanho rakanaka, moyo wako nemapapu zvinogona kuparadzira huwandu uhu hweokisijeni mumuviri wako wese pasina matambudziko.
Mugumisiro wacho ndewekuti unogona kurovedza muviri kwenguva yakareba usinganeti . Uchanzwa kuneta kushoma uye mukana wekushaya mweya wakawanda.
Ndezvipi zvakanakira kuva nekutsungirira kwakanaka kwemwoyo?
Mabhenefiti ekuchengetedza izvi zviri padanho rakanaka haaverengeki. Zvakaita sekuti 'sevhisi yekuendesa' inotakura simba kumatiriyoni emasero mumuviri wedu iri kushanda zvakanaka. Ngatitarisei mamwe emabhenefiti aya.
| Kubatsirwa | Kubatsira kwazvinoita muviri wedu |
|---|---|
| Kusimbisa moyo nemapapu | Nekuti nhengo mbiri idzi dzinofanira kushanda nesimba pakuita maekisesaizi, dzinosimba nekufamba kwenguva. |
| Kolesteroli ine hutano uye BP | Inobatsira kuderedza cholesterol yakaipa, kuwedzera cholesterol yakanaka, uye kudzora BP. |
| Kuderedzwa kwenjodzi yezvirwere | Zvinoderedza zvakanyanya njodzi yezvirwere zvakawanda zvisingatapuriranwe zvakaita sechirwere chemwoyo, BP, uye chirwere cheshuga. |
| Kuita kuti basa rezuva nezuva rive nyore | Unogona kuita mabasa ezuva nezuva akadai sekutakura mbatya dzakawanda kana kukwira masitepisi usinganeti kana kudonha. |
| Hutano hwepfungwa | Zvinovandudza mashandiro europi uye zvinowedzerawo kuburitswa kwemahormone anobatsira kuderedza kushushikana uye kuita kuti unzwe kufara. |
| Kuwedzera kwehupenyu hwehupenyu | Tsvagiridzo yakaratidza kuti vanhu vane hutano hwakanaka vane hupenyu hurefu. |
Zvakanaka, zvino tingavandudza sei izvi?
Ichi ndicho chikamu chakakosha. Hazvina kuoma kuvandudza hutano uhwu. Chinhu chakakosha kutanga zvishoma woenderera mberi.
Unogona kutanga kurovedza muviri nemaminitsi gumi kusvika gumi nemashanu pazuva. Wobva wawedzera nguva yacho zvishoma nezvishoma nemaminitsi mashoma vhiki rega rega. (Kazhinji, zvinokurudzirwa kuti vakuru varovedze muviri kwemaminitsi zana nemakumi mashanu pavhiki.)
Pamusoro pekuwedzera nguva, unogona zvakare kuwedzera simba rekurovedza muviri kwako. Semuenzaniso, wedzera daro raunofamba kana, kana uri patreadmill, wedzera kutsvedza. Zvese izvi zvinopa moyo wako nemapapu 'dambudziko' zvishoma. Zvinosimba kana zvikaomerwa.
Nzira dzakasiyana-siyana dzekurovedza muviri
Idzi inzira mbiri dzinozivikanwa uye dzinoshanda dzekurovedza muviri mazuva ano.
- Kudzidziswa Kwenguva Yekumhanya-mhanya (SIT):Izvi zvinosanganisira kuita chimwe chinhu nekukurumidza sezvaunokwanisa, sekumhanya kana kutasva bhasikoro, kwenguva pfupi, senge masekondi gumi kusvika makumi matatu. Wobva watora maminetsi maviri kusvika mashanu kuti uzorore, wobva wazviita zvakare. Tsvagiridzo yakawana kuti kuita izvi katatu kusvika kanomwe kunogona kuwedzera hutano hwako nepakati pe4% ne13.5% mukati memavhiki mashoma.
- Kudzidziswa Kwenguva Yepamusoro (HIIT): Izvi zvakafanana neSIT, asi zvinosanganisira kuchinjana nguva dzekurovedza muviri nesimba nedzenguva dzekurovedza muviri nesimba shoma. Semuenzaniso, unogona kumhanya nekukurumidza kwako kweminiti imwe, wozofamba kwemaminetsi maviri. Unogona kumhanya kweminiti imwe, wozofamba kwemaminetsi maviri. Nzira iyi yakaratidzwa kuti inowedzera hutano hwemuviri ne38% kusvika 79%.
Ndeapi mamwe maekisesaizi ari nyore anogona kuvandudza kugwinya uku?
Kana zvichikuomera kuita zvinhu zvakaita sekuti ``(HIIT)``, hapana dambudziko. Kune maekisesaizi akawanda ari nyore asi anoshanda atinogona kuita muhupenyu hwedu hwezuva nezuva. Maekisesaizi aya anowedzera kufema kwako uye kurova kwemoyo zvishoma.
| Kurovedza muviri | Pfungwa dzakakosha |
|---|---|
| Kufamba netsoka | Nzira yakanakisisa uye iri nyore yekutanga ndeyekufamba nekukurumidza. |
| Kumhanya/Kumhanya | Zvinopa mhedzisiro yakawanda kupfuura kufamba netsoka. Unogona kutanga nekumhanya. |
| Kutasva bhasikoro | Kurovedza muviri kunonakidza kusinganyanyi kumanikidza majoini. |
| Kushambira | Kurovedza muviri kwakanaka kwazvo kumuviri wese. |
| Kutamba | Kutamba uchiteerera rwiyo inzira yakanaka yekurovedza mwoyo. |
| Kukwira masitepisi | Ita tsika yekushandisa masitepisi panzvimbo perifiti. |
Pasinei nezera rako, unogona kuvandudza kutsungirira kwemwoyo wako. Chinhu chakakosha ndechekuzviita zvakachengeteka uye nenzira inokodzera muviri wako.
Zvakakosha: Usati watanga chirongwa chitsva chekurovedza muviri, kunyanya kana uine chirwere chawagara uinacho senge chirwere chemwoyo, chirwere cheshuga, kana BP, iva nechokwadi chekubvunza chiremba wako. Iye anogona kukutungamira kuti ndeapi maekisesaizi akanakira hutano hwako uye kuti unofanira kuaita kwenguva yakareba sei.
Mharidzo Yekuenda Nayo Kumba
- Kutsungirira kwemwoyo nemapapu ndiko kugona kwemoyo nemapapu kupa mweya wekufema mumuviri panguva yekurovedza muviri.
- Kuchengeta izvi zviri padanho rakanaka kunogona kubatsira kuchengetedza hutano hwemwoyo, BP, uye huwandu hwecholesterol, uye kuderedza njodzi yekurwara.
- Kugwinya uku kunogona kuwedzerwa kuburikidza nekurovedza muviri kuri nyore kwakadai sekufamba, kumhanya, kushambira, uye kutasva bhasikoro.
- Tanga nemaminitsi gumi kusvika gumi nemashanu pazuva uye zvishoma nezvishoma wedzera nguva nesimba rekurovedza muviri kwako.
- Zvakakosha kubvunza chiremba wako usati watanga chero chirongwa chekurovedza muviri, kunyanya kana uine zvimwe zvirwere.
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