Ruwan (ane makore 32) achangobva kuuya kukiriniki yangu achinzwa kuneta zvakanyanya uye kunetseka. Ruwan iinjiniya wesoftware anoshanda pamberi pekombuta kwemaawa angangoita gumi pazuva.
"Dr. Priya, ndawedzera uremu uye muviri wangu unonzwa usina simba. Ndinoziva kuti ndinofanira kurovedza muviri. Kunyangwe ndichifunga kuti ndichatanga mangwana, ndinova neusimbe hukuru mangwanani. Ndinosuwa vhiki imwe chete mushure mekuita rimwe zuva. Ndingakunda sei usimbe uhwu ndosarudza kuramba ndichirovedza muviri, Chiremba?" Ruwan akabvunza.
Ndakatarisa Ruwan ndikati ndichinyemwerera zvine hushamwari. "Ruwan, dambudziko guru riri kusangana nemamiriyoni evanhu pasi rose, kwete iwe chete, nderekuti ungavaka sei chido chekurovedza muviri . Haufanire kutanga kurovedza muviri nenzira dzakaoma. Kana ukanyengedza pfungwa dzako wotanga nematanho ari nyore, unogona kukunda kufinhwa uku zviri nyore. Ngatitaurei nezvazvo nhasi chaiye."
๐จ Mireza Dzvuku Yekuchenjerera Paunenge Uchirovedza Maekisesaizi
Kunyangwe kurovedza muviri kuchibatsira zvikuru mumuviri, kana zviratidzo zvinotevera zvikaitika panguva yekurovedza muviri, unofanira kurega kurovedza muviri nekukasika wotsvaga rubatsiro rwechiremba:
- Kunzwa kumanikidzwa kwakasimba, kusungwa, kana kurwadziwa pakati pechipfuva (ichi chiratidzo chikuru chechirwere chemwoyo).
- Musoro, dzungu, kana kunzwa kupera simba (zvinogona kukonzerwa nekushaya mvura mumuviri kana kuderera kweshuga muropa).
- Kushaya mweya wekufema kusvika pakusakwanisa kufema.
- Kurova kwemoyo kunokurumidza kana kurova kwemoyo (kurova kwemoyo).
- Kurwadziwa kamwe kamwe, kwakapinza uye kwakanyanya mumajoini kana tsandanyama.
Sei uchinzwa usimbe hwekuita maekisesaizi?
Miviri yedu inongoda kuzorora uye kushandisa simba shoma. Kana tisina kurovedza muviri kwenguva yakareba, uropi hunoona pfungwa yekurovedza muviri se "basa rakaoma" uye hunofinhwa.
Kuwedzera:
- Kuisa zvinangwa zvikuru, zvisiri zveSMART: kumhanya kana kusimudza zvinorema kweawa imwe chete pazuva rekutanga.
- Kuita zvinhu zvavasingade: Kuedza kumanikidza munhu asingade kuenda kugym kuti aende kugym.
- Kutarisira mhedzisiro ipapo ipapo: Kuora mwoyo kana usingaderedze uremu mukati mevhiki imwe chete.
Nzira shanu dzinoshanda dzekuzvikurudzira kuita maekisesaizi
Tevedzera mazano aya kuti urambe uchiita maekisesaizi ako zvinobudirira:
1. Tanga zvishoma (Mutemo weMaminitsi Gumi)
Usaronge kurovedza muviri kweawa imwe chete pazuva rekutanga. Tanga nekufamba nekukurumidza kwemaminitsi gumi pazuva. Kuita maminitsi gumi hakuna kuoma mumuviri, saka hazviiti kuti pfungwa dzive neusimbe. Wobva wawedzera zvishoma nezvishoma kusvika pamaminitsi makumi maviri kana makumi matatu.
2. Isa zvinangwa zveSMART
Zvinangwa zvako zvinofanira kunge zviri nyore uye zvakajeka:
- S (Chaizvo): "Ndinofamba mangwanani mazuva matatu pasvondo."
- M (Inoyerwa): "Ndinofamba nhanho 5,000 pazuva."
- A (Zvinogoneka): Pane kufunga nezvekudzikisa makirogiramu mashanu muvhiki rekutanga, vavarira kudzikisa kirogiramu imwe pamwedzi.
- R (Zvakakodzera): Sarudza maekisesaizi akakodzera hutano hwako.
- T (Nguva yakatarwa): "Ndichaderedza makirogiramu matatu mumwedzi mitatu."
3. Sarudza chiitiko chaunofarira.
Kurovedza muviri hazvirevi kungoenda kugym nekusimudza masimbi chete. Sarudza chero chiitiko chaunofarira, chakadai sekushambira, kutamba badminton, kuchovha bhasikoro, kutamba, kana yoga.
4. Bata pamwe chete neMubatsiri weKuzvidavirira
Kurovedza muviri neshamwari kana nhengo yemhuri kunoshanda zvakanyanya pane kurovedza muviri uri wega.
5. Nyora kufambira mberi kwezuva nezuva
Tarisa kufambira mberi kwako zuva nezuva uchishandisa nhanho kana wachi. Kuona kufambira mberi kunoburitsa dopamine muuropi, zvichikukurudzira kuti uite zvakawanda.
Nguva yekurovedza muviri inokurudzirwa kune vakuru (zano reNHS)
Sangano reWorld Health Organization neNHS vanokurudzira mabasa anotevera ezuva nezuva kuvanhu vakuru vane makore ari pakati pe19-64:
| Rudzi rwekurovedza muviri | Nguva shoma inokurudzirwa | Mienzaniso |
|---|---|---|
| Kurovedza Muviri Nesimba Riri Pakati Nepakati | Maminetsi zana nemakumi mashanu pasvondo (mazuva mashanu, maminetsi makumi matatu pazuva) | Kufamba nekukurumidza, kuchovha bhasikoro, kushambira, kutamba |
| Simba Rakasimba | Maminetsi makumi manomwe nemashanu pavhiki | Kumhanya, kushambira nekukurumidza, kutamba nhabvu kana tenesi |
| Kurovedza Mhasuru | Mazuva maviri pasvondo | Kusimudza masimbi, ma push-ups, maekisesaizi e yoga |
Zvinofanira kuitwa uye Zvisingafaniri kuitwa
| โ๏ธ Zvinhu zvekuita (Zviito) | โ Zvisingafaniri kuitwa |
|---|---|
| Inwa mvura yakawanda usati waita maekisesaizi uye wapedza kuita maekisesaizi kudzivirira kupera mvura mumuviri. | Kana uine zvirwere zvakakomba zvisingatapuriranwe kana chirwere chemwoyo, usaerekana waita maekisesaizi anorema usina kupiwa mazano nachiremba. |
| Iva nechokwadi chekudziya muviri usati watanga maekisesaizi uye wozodzikamisa muviri mushure mezvo. | Usazvimanikidza kuita maekisesaizi kana uchinzwa kuneta zvakanyanya kana kuti pamazuva aunorwara (muviri unoda kuzorora). |
| Gadzira mikana yekufamba zvakanyanya zuva nezuva (semuenzaniso, kushandisa masitepisi akajairwa panzvimbo pema escalator). | Usagare panzvimbo imwe chete kweanopfuura maawa maviri panguva imwe chete; simuka ufambe-fambe kwemaminitsi mashanu. |
โ Mimwe mibvunzo yaungave nayo (FAQ)
Inguva yakanakisa yekurovedza muviri: mangwanani kana manheru here? โผ
Hapana nguva chaiyo yakakodzera kurovedza muviri. Chinhu chakakosha ndechekuzviita nguva dzose, chero nguva yezuva inoenderana nehurongwa hwako hwezuva nezuva.
Zvakajairika here kuva nekurwadziwa kwemhasuru mushure mekurovedza muviri? โผ
Ehe, zvakajairika kunzwa kurwadziwa kwetsandanyama zvishoma (DOMS) paunotanga kurovedza muviri kana kuwedzera simba. Zvinozopera zvega mukati memazuva maviri kusvika matatu.
Kurovedza muviri kana kudya zvinovaka muviri zvinonyanya kukosha here pakuderedza uremu? โผ
Kuderedza huremu zvinoreva kudya zvine 80% (kushaya macalorie) uye 20% kurovedza muviri. Asi kuita zvese pamwe chete kwakakosha kuti urambe uine hutano hwakanaka uye kudzivirira kuwedzera huremu.
Ndeipi njodzi huru pahutano inokonzerwa nekusaita maekisesaizi? โผ
Kusaita maekisesaizi, kana kuti kurarama hupenyu husina kugadzikana, kunowedzera zvikuru njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri, BP, chirwere chemwoyo, sitiroko, uye mamwe magomarara.
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