Ipa mwoyo wako kurovedza muviri

Kuva nesimba panyama ndechimwe chezvinhu zvakanakisa zvaungaitira moyo wako. Kugara uchirovedza muviri kunobatsira kudzikisa njodzi yako yechirwere chemwoyo uye kunowedzera makore kuhupenyu hwako.

Iwe haufanire kupedza maawa munzvimbo yekurovedza zuva nezuva kuti uone mabhenefiti. Kufambisa muviri wako chete maminetsi makumi matatu pazuva zvakaringana kugadzirisa moyo wako hutano.

Kana uine chirwere cheshuga kana chirwere chemwoyo, taura nemupi wako wezvehutano usati watanga chirongwa chekurovedza muviri.

Kurovedza muviri kunobatsira moyo wako nenzira dzinoverengeka.

• Inopisa macalorie. Izvi zvinogona kukubatsira iwe kurasikirwa mamwe mapaundi (kilograms) kana kugara pahuremu hune hutano. Kunyanya kufuta chinhu chikuru chinokonzera chirwere chemwoyo.
• Kunoderedza BP. Kuita imwe mhando yekuenzanisira maekisesaizi, kwemaminetsi makumi matatu kusvika makumi matanhatu pamazuva mazhinji evhiki, inogona kubatsira kudzikisa BP. Kuwedzera kweropa kweropa ndiyo imwe njodzi huru yechirwere chemwoyo.
• Inoderedza kushungurudzika. Kugara uchirovedza muviri kunoratidzirwa kunetseka kunetseka. Nyanzvi hadzina chokwadi kana kushushikana kuchiitisa chakanangana nechirwere chemwoyo. Asi zvinogona kubatsira kune zvimwe zvinenjodzi.
• Inoderedza cholesterol. Kudzidzira muviri kunogona kudzikisa LDL yako ("yakaipa" cholesterol pamwero). Chikamu chepamusoro cheLDL ndiyo njodzi huru yechirwere chemwoyo.

Kana yaitwa nemazvo, chero rudzi rwekurovedza muviri runogona kuve rwakanakira muviri wako. Asi kurovedza muviri kweaerobic ndiyo mhando yakanakisa yemoyo wako. Kurovedza muviri kweaerobic chero chiitiko chinoshandisa mhasuru huru mumuviri wako uye zvinoita kuti mwoyo wako urove nekukurumidza.

Kuti ubatsire moyo wako, nyanzvi dzinokurudzira kuwana kanokwana maminetsi makumi matatu eeerobic kurovedza muviri mumazuva mazhinji. Aya angangoita maawa maviri nesere pasvondo. Iwe unogona zvakare kupaza izvi kuita mashoma 10- kana gumi-maminetsi-echikamu zuva rega rega. Kuenzanisa maitiro eerobic anosanganisira:

• Kutamba
• Kufamba-famba panzvimbo yakati sandara
• Kuchovha bhasikoro pazasi kwe10 mph
• Kufamba zvine mwero (anenge 3.5 mph)
• Gorofu (isiri kushandisa ngoro)
• Kudzika kutsika
• Tennis (kaviri)
• Softball
• Kushambira
• Kurima gadheni
• Chiedza yadhi yebasa

Kune zvakatowanda moyo mabhenefiti, funga kuwedzera chimwe chinesimba chiitiko kuvhiki rako. Kana yako yese yekurovedza iri yakasimba, tarisa kuwana kanokwana maminetsi makumi manomwe nemashanu pasvondo. Yakasimba maekisesaizi maekisesaizi anosanganisira:

• Kufamba nekukurumidza (ingangoita 4.5 mph)
• Kuchovha bhasikoro kweanopfuura gumi mph
• Kukwira makomo
• Yambuka-skiing
• Kukwira masitepisi
• Bhora
• Kumhanya
• Tambo yekusvetuka
• Tennis (singles)
• Basketball
• Basa rinorema reyadhi

Unogona kuziva kana yako yekurovedza muviri ine mwero kana yakasimba nekuteerera kune ako muviri unonzwa iwe uchirovedza muviri.

Iyo Borg Rating yeiyo Inonzwisiswa Exertion Scale inosvika pakuedza kubva pa6 kusvika ku20 Panguva yekurovedza muviri, sarudza iyo nhamba inonyatsotsanangura kuti uri kushanda nesimba zvakadii.

• 6 = Hapana kuedza
• 7 = Chiedza chakanyanya
• 8
• 9 = Chiedza chakareruka, senge kufamba kunonoka kana mabasa epamoyo
• 10
• 11 = Chiedza
• 12
• 13 = Zvimwe zvakaoma, zvinoda kushanda nesimba asi hazviiti kuti ubude mukufema
• 14
• 15 = Zvakaoma
• 16
• 17 = Zvakanyanya kuoma, iwe unofanirwa kuzvimanikidza iwe
• 18
• 19 = Zvakanyanya kuomarara, danho repamusoro rekurovedza muviri raunogona kuchengeta
• 20 = Kuedza kukuru

Chiyero chine mwero chekurovedza muviri chinowanzo kubva pa12 kusvika pa14. Maekisesaizi akasimba anowanzove gumi neshanu kana kupfuura. Unogona kugadzirisa mwero wekurovedza muviri kwako nekudzora kana kukurumidza.

Kuti uone mhedzisiro yekurovedza muviri pamoyo wako, tarisa chako chakanangwa nemoyo kurovera, icho chiri chingangoita makumi mashanu kubva muzana kusvika 85% yehuwandu hwepamoyo wako, zvichienderana nezera rako. Iyi renji inopa moyo wako zvakanyanya kubatsirwa.

Kuti uwane chinangwa chako chemoyo:

• Tora kumbomira kubva pakuekisesaiza kutora kutora kwako. Kuyera kupomba kwako pachiuno, isa index yako nepakati zvigunwe mukati meiyo ruoko rwako rwakatarisana, pazasi pechigadziko chegumwe. Kuyera kurova kwako pamutsipa, isa index yako nepakati zvigunwe kudivi reapuro raAdamu.
• Verenga huwandu hwenhabvu dzaunonzwa kwemasekondi gumi.
• Wedzera nhamba iyi ne6 kuti ikupe zvinorova paminiti.

Tsvaga yako zera uye tarisa chiyero chemwoyo:

• Makore makumi maviri ekuberekwa - 100 kusvika 170 kurova paminiti
• Makore makumi matatu - 95 kusvika 162 kurova paminiti
• Makore makumi matatu nemashanu ekuberekwa - 93 kusvika 157 kurova paminiti
• Makore makumi mana ekuberekwa - 90 kusvika 153 kurova paminiti
• Makore makumi mana nemashanu - 88 kusvika 149 kurova paminiti
• Makore makumi mashanu ekuberekwa - 85 kusvika 145 mabheti paminiti
• Makore makumi mashanu nemashanu - 83 kusvika 140 kurova paminiti
• Makore makumi matanhatu ekuberekwa - 80 kusvika 136 kurova paminiti
• Makore makumi matanhatu nemashanu - 78 kusvika 132 kurova paminiti
• Makore makumi manomwe ekuberekwa - 75 kusvika ku128 kurova paminiti

Kuti uwane yako yekufungidzira yakanyanya kurovera kwemoyo, bvisa zera rako kubva pa220.

Zvekuenzanisira kusimba kurovedza muviri, Chinangwa chemwoyo wako chinofanira kunge chiri makumi mashanu kubva muzana kusvika makumi manomwe kubva muzana yehuwandu hwepamoyo wako.

Zvekusimbisa muviri, Chinangwa chemwoyo wako chinofanira kunge chiri 70% kusvika 85% yehuwandu hwepamoyo wako.

Paunotanga kurovedza muviri, tarisa kune yakaderera nhamba yezera rako renji. Sezvo iwe paunowedzera kukwana, unogona zvishoma nezvishoma kushandira wakakwira iyo yepamusoro nhamba.

Kana kurova kwemoyo wako kwakadzikira pane kwako kurovera moyo, unogona kunge usiri kurovedza zvakaoma zvakakwana kuti ubatsire moyo wako. Kana kurova kwemoyo wako kwakakwirira kupfuura kwawakanangira, unogona kunge uchirovedza zvakanyanya.

Mimwe mishonga yekumanikidza yeropa inogona kudzikisira yako yekurova yemoyo. Kana iwe ukatora mushonga weBP, bvunza chiremba wako kuti ndeupi huwandu hwakagwinya kwauri.

Kana panga patova nekanguva kubva pawakanga uchishanda, unofanirwa kutarisa nemupi wako usati watanga chero chiitiko chitsva. Zvakare, kuti uve nechokwadi chekuti une hutano zvakakwana zvekurovedza muviri, bvunza nemupi wako kana iwe uine:

• Kuwedzera kweropa
• Chirwere cheshuga
• Mamiriro emoyo
• Rimwe dambudziko rehutano

Exercise - moyo kurovedza muviri; Kudzivirira kweCAD - Workout; Kudzivirira chirwere chemoyo - Workout

American Heart Association webhusaiti. Target moyo yemitero. healthforgood.heart.org/move-more/articles/target-heart-rates. Yakagadziridzwa Ndira 4, 2015. Yakasvika muna Kubvumbi 8, 2020.

Arnett DK, Blumenthal RS, Albert MA, uye al. 2019 ACC / AHA Nhungamiro pane yekutanga kudzivirira chirwere chemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force paKiriniki Yekudzidzira Maitiro. Kutenderera. 2019; 140 (11): e596-e646. PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

Borg GA. Psychophysical mabhesheni ekuona kwakasimba. Med Sci Yemitambo Exerc. 1982; 14 (5): 377-381. PMID: 7154893 pubed.ncbi.nlm.nih.gov/7154893/.

Buchner DM, Kraus WE. Chiitwa chemuviri. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits. 13.

Thompson PD, Baggish AL. Kurovedza muviri uye mitambo cardiology. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chits.

• Kubatsirwa kweKurovedza muviri
• Exercise uye Panyama Kusimba
• Maitiro Ekudzikisa Cholesterol
• Nzira Yokudzivirira Sei Hosha Yemwoyo