Ndeapi mabhenefiti eAerobic Exercise?

Zvemukati

• 13 Kubatsirwa
• 1. Inovandudza hutano hwemwoyo
• 2. Kunoderedza BP
• 3. Inobatsira kudzora shuga yeropa
• 4. Inoderedza zviratidzo zveasima
• 5. Inoderedza kurwadziwa kusingaperi
• 6. Kurara kweAids
• 7. Inodzora huremu
• 8. Inosimbisa immune system
• 9. Inovandudza masimba ehuropi
• 10. Kunowedzera mafungiro
• 11. Inoderedza njodzi yekudonha
• 12. Yakachengeteka kuvanhu vazhinji, kusanganisira vana
• 13. Inotengeka uye inosvikika
• Ko kurovedza muviri kwakachengeteka here?
• Kutora

Yakawanda sei kurovedza muviri yaunoda?

Kurovedza muviri kweaerobic chero chiitiko chinowana kupomba kweropa rako uye mapoka makuru emhasuru achishanda. Iyo inozivikanwawo seyemwoyo chiitiko. Mienzaniso yekurovedza muviri inosanganisira:

• kufamba nekukurumidza
• kushambira
• kuchenesa zvakanyanya kana kurima gadheni
• achimhanya
• kuchovha bhasikoro
• kutamba nhabvu

Nyanzvi dzinokurudzira kutora kanokwana maminetsi zana nemakumi mashanu ekurovedza muviri zvine mwero, kana maminetsi makumi manomwe nemashanu ekuita zvine simba vhiki rega rega. Kufamba nekukurumidza kana kushambira ndiyo mienzaniso yechiitiko chine mwero. Kumhanya kana kuchovha bhasikoro mienzaniso yekuita nesimba.

Asi nei kurovedza muviri kuchikurudzirwa? Verenga pamusoro kuti udzidze nezve mabhenefiti uye uwane matipi enzira dzokubatanidza kurovedza muviri muitiro wako.

13 Kubatsirwa

1. Inovandudza hutano hwemwoyo

Aerobic kurovedza muviri inokurudzirwa neAmerican Heart Association uye navanachiremba vazhinji kune vanhu vane, kana vari panjodzi ye, chirwere chemwoyo. Imhaka yekuti kurovedza muviri kunosimbisa moyo wako uye kunoubatsira kunyatso pomba ropa mumuviri wese.

Kurovedza muviri kwemoyo kunogona kubatsirawo kudzikisa kukwira kweropa, uye chengetedza arteri yako yakajeka nekusimudza "yakanaka" high-density lipoprotein (HDL) cholesterol uye nekudzikisa "yakaipa" yakaderera-density lipoprotein (LDL) cholesterol mwero muropa.

Kana iwe uri kunyatsotarisa kudzikisa kukanganiswa kweropa uye cholesterol, tarisa maminetsi makumi mana ekuenzanisira- kusimba-kusimba kurovedza muviri pakati pe3 ne4 nguva pasvondo.

2. Kunoderedza BP

Kurovedza muviri kwemoyo kunogona kukubatsira iwe kubata zviratidzo zvekuwedzera kweropa. Imhaka yekuti kurovedza muviri kunogona kubatsira kudzikisa BP. Hedzino dzimwe nzira dzekudzikisa BP pasina mushonga.

3. Inobatsira kudzora shuga yeropa

Kugara uchirovedza muviri kunobatsira kudzora insulin uye kudzikira shuga yeropa, zvese uchichengeta huremu hwemuviri uchitarisa. Mukutsvaga kwevanhu vane chirwere cheshuga chechipiri, vatsvakurudzi vakaona kuti chero nzira yekufamba, ingave aerobic kana anaerobic, inogona kuva nemhedzisiro iyi.

4. Inoderedza zviratidzo zveasima

Kurovedza muviri kweaerobic kunogona kubatsira vanhu vane asthma kudzikisira kuwanda uye kuomarara kweasthma kurwisa. Iwe unofanirwa kutaura nachiremba wako usati watanga mutsva maitiro ekurovedza muviri kana iwe uine asthma, zvakadaro. Ivo vanogona kukurudzira zviitwa zvakasarudzika kana matanho ekudzivirira kuti ugare wakachengeteka iwe uchishanda kunze.

5. Inoderedza kurwadziwa kusingaperi

Kana iwe uine chirwere chisingaperi chekushungurudzika, zvemwoyo kurovedza muviri - kunyanya zvakadzikira zviitiko, sekushambira kana aqua aerobics - dzoka musimba basa uye kutsungirira. Kuita maekisesaizi kunogona zvakare kubatsira iwe kudzikisa huremu, izvo zvinogona kuwedzera kudzikisira kurwadziwa kusingaperi kwemusana.

6. Kurara kweAids

Kana iwe uchinetseka kurara husiku, edza kurovera pamwoyo panguva yako yekumuka maawa.

Chidzidzo chevanhu vane chirwere chisingaperi chekurara chakaratidza kuti chirongwa chenguva dzose chekurovedza muviri chakabatanidzwa nedzidzo yehutano hwekurara mushonga unoshanda wekusarara.

Vatori vechikamu vakaita basa reerobic kwemavhiki gumi nematanhatu uye ndokuzadza mibvunzo yemibvunzo nezvekurara kwavo pamwe neyakajairika mamiriro. Boka rebasa rakarondedzera zvirinani yekurara uye nguva, pamwe nekuvandudzwa mukusvinura kwavo masikati nehutano.

Kurovedza muviri padhuze nenguva yekurara kunogona kuita kuti zvive zvakaoma kurara, zvakadaro. Edza kupedzisa Workout yako kwemaawa maviri usati warara.

7. Inodzora huremu

Iwe unogona kunge wakanzwa kuti kudya uye kurovedza muviri ndizvo zvivakwa zvekuderedza uremu. Asi kurovedza muviri kweaerobic chete kunogona kubata simba rekukubatsira kuonda uye kuichengeta.

Mune kumwe kuongorora, vaongorori vakakumbira vatori vechikamu vakawandisa kuti vachengete kudya kwavo zvakafanana, asi kuti vapinde muzvirongwa zvekurovedza muviri zvinopisa mazana mana kusvika mazana matanhatu emakoriori, kashanu pavhiki, kwemwedzi gumi

Mhedzisiro yacho yakaratidza kukosha kwekurasikirwa, pakati pe4.3 uye 5.7 muzana yezviyereso zvavo zvekutanga, zvevarume nevakadzi. Vazhinji vatori vechikamu vaifamba kana kumhanya pamatanho ekutsikisa mazhinji ezviitiko zvavo zvekurovedza muviri. Kana iwe usina mukana wekutsika, edza kutora mashoma mashoma kufamba kana kumhanya pazuva, senge panguva yako yekudya kwemasikati kana usati wadya.

Zvichienderana nehuremu hwako uye nekumhanyisa, ungangoda kufamba kana kukwira kusvika mamaira mana kuti upise mazana mana kusvika mazana matanhatu emakori. Kucheka macalorie mukuwedzera kune kurovedza muviri kunogona kudzikamisa huwandu hwezviitwa hunodiwa kuti uremerwe huremu hwakaenzana.

8. Inosimbisa immune system

Vatsvagiri vePennsylvania State University vakaongorora vakadzi vanoshanda uye vakagara pasi uye nemhedzisiro yekurovedza muviri pane avo immune system.

• rimwe boka rakarovedzwa pachitsiko chemaminetsi makumi matatu
• rimwe boka rakaputika nekuita kwakasimba pamusoro pemasekondi makumi matatu
• boka rekupedzisira harina kurovedza muviri

Vakadzi vese vakatorwa ropa ravo zvisati zvaitika, shure, uye panguva dzakasiyana mumazuva nemavhiki mushure mezviitiko zvekurovedza muviri.

Mhedzisiro yacho yakaratidza kuti kugara uchiteedzera uye zvine mwero maekisesaizi eerobic kunowedzera mamwe maantibhakitiriya muropa anonzi maemunoglobulins. Izvo pakupedzisira zvinosimbisa immune immune. Iyo sedentary boka revakadzi harina kuona kuvandudzwa kwe immune immune function uye avo cortisol mazinga aive akakwirira zvakanyanya kupfuura iwo ari mumapoka anoshanda.

9. Inovandudza masimba ehuropi

Waizviziva here kuti huropi hunotanga kurasikirwa nemaviri mushure mekunge usvike makore makumi matatu? Masayendisiti akafumura kuti kurovedza muviri kunogona kunonoka kurasikirwa uku uye kunatsiridza kuita kwekuziva.

Kuti uedze iyi dzidziso, makumi mashanu neshanu vakuru vakaendesa magineti resonance imaging (MRI) ekuongorora. Vatori vechikamu vakazoongororwa kuti vaongorore hutano hwavo, kusanganisira kugwinya kweaerobic. Vakuru vaive vakanyanya kukodzera vakaratidza kuderedzwa kushoma kumberi, parietal, uye kwenguva dzenzvimbo dzehuropi. Pakazara, hura hwavo hwehuropi hwaive hwakasimba.

Izvi zvinorevei kwauri? Kurovedza muviri kweaerobic kunoitwa nemuviri uye uropi kugona.

10. Kunowedzera mafungiro

Kufambisa muviri wako kunogona zvakare kugadzirisa mafungiro ako. Mune kumwe kuongorora pamusoro pevanhu vane kushushikana, vatori vechikamu vakafamba pane yekutsika-tsika vachiita zvikamu zve 30 maminetsi chikamu. Mushure memazuva gumi, ivo vakabvunzwa kuti vataure chero shanduko mumanzwiro avo.

Vese vatori vechikamu vakashuma kuderedzwa kukuru muzviratidzo zvavo zvekushushikana. Mhedzisiro iyi inoratidza kuti kuita maekisesaizi, kunyangwe kwenguva pfupi, kunogona kukanganisa maitiro.

Iwe haufanire kumirira angangoita mavhiki maviri kuti uone kuvandudzwa. Mhedzisiro yekudzidza yakaratidza kuti kunyangwe imwe chete yekurovedza muviri chikamu inogona kukwana kuti ikupe simba.

11. Inoderedza njodzi yekudonha

Mumwe chete muvanhu vatatu vanopfuura makore makumi matanhatu nemashanu anodonha gore rega rega. Kudonha kunogona kutungamira kumapfupa akaputsika, uye zvingangoita kukuvara kweupenyu hwese kana kuremara. Kudzidzira muviri kunogona kubatsira kudzikisa njodzi yako yekudonha. Uye kana iwe uchinetseka kuti wakura zvakanyanya kuti utange kuita maekisesaizi, usadaro. Une zvakawanda zvaunowana.

Mhedzisiro kubva kuongororo yevakadzi vane makore makumi manomwe nemaviri kusvika makumi masere nemasere yakaburitsa kuti kutamba kweaerobic, semuenzaniso, kunogona kudzikisa njodzi yekudonha nekusimudzira nani kusagadzikana uye kugona. Vakadzi vakashanda kweawa, katatu pasvondo, kwevhiki gumi nembiri. Matambiro acho aisanganisira kukwikwidza kwakawanda, mwero wegumbo, uye mamwe mabasa akakosha emota.

Pakupera kwekudzidza, vakadzi veboka rekutonga vakaita zvirinani pamabasa sekumira negumbo rimwe maziso akavharwa. Ivo zvakare vaive nesimba rekubata simba uye kusvika, ese akakosha masimba emuviri anogona kudzivirira muviri kubva kudonha.

Ive neshuwa yekutaura nachiremba wako usati watanga mutsva maitiro ekurovedza muviri, uye tanga kunonoka. Makirasi eboka inogona kuve nzira huru yekurovedza muviri zvakachengeteka. Mudzidzisi anogona kukuudza kana iwe uchiita zvinofamba nemazvo uye vanogona zvakare kukupa iwe kugadzirisa, kana zvichidikanwa, kudzikisa njodzi yako yekukuvara.

12. Yakachengeteka kuvanhu vazhinji, kusanganisira vana

Kurovedza muviri kwemoyo kunokurudzirwa kumapoka mazhinji evanhu, kunyangwe avo vakura kana vane hutano husingaperi. Chinokosha chiri kushanda nachiremba wako kuti uwane zvinoshanda zvakanyanya kwauri uye zvakachengeteka mune yako chaiyo mamiriro.

Kunyangwe vana vanofanirwa kugara vachirovedza muviri. Muchokwadi, kurudziro yevana yakakwira zvishoma pane yevakuru. Vavarira kuti mwana wako achifamba kanenge kana kupfuura zuva nezuva. Zviitiko zvine mwero zvakanaka, asi vana vanofanirwa kupinda munzvimbo ine simba kwemazuva matatu pavhiki.

13. Inotengeka uye inosvikika

Iwe haudi chero chinoshamisira michina kana yejimu nhengo kuti ushande. Kuwana maekisesaizi ezuva nezuva kunogona kuve nyore sekutamba famba uchitenderedza nharaunda yako kana kuenda kune jog neshamwari panzira yemuno.

Dzimwe nzira dzekuti utore maekisesaizi ako emahara kana akadhura:

• Tarisa zvikoro zvemuno kana nzvimbo dzemunharaunda kwemaawa edziva. Vazhinji vanopa mahara kubvumidzwa kuvagari kana kuve nekutsvedza masikero emazinga. Dzimwe nzvimbo dzinopa makirasi emahara kana asingadhuri kuvanhu vese.
• Bhurawuza online kuti uwane mahara ekushandira pane saiti seYouTube. Kusimba Blender, Yoga neAdriene, uye maBlogilates inzira dzinozivikanwa.
• Tarisa nemushandirwi wako nezvezvikwereti kana nhengo dzemahara munzvimbo dzejimu. Kana nzvimbo yako yebasa isingapi chero chinhu, unogona kukodzera kuwana zvinokurudzirwa kuburikidza neako inshuwarisi yehutano.

Ko kurovedza muviri kwakachengeteka here?

Taura nachiremba wako usati watanga maitiro matsva ekurovedza muviri. Kunyange kurovedza muviri kwakakodzera kune vanhu vazhinji, pane mamwe mamiriro ezvinhu apo iwe ungangoda kuve uri pasi pekutungamira kwechiremba.

Semuyenzaniso:

• Kudzidzira muviri kunoderedza shuga yeropa. Kana iwe uine chirwere cheshuga, tarisa yako mashuga eropa usati usati uye mushure mekurovedza muviri. Kudya chikafu chine hutano usati watanga kudikitira kuchabatsirawo kudzivirira mazinga ako kubva mukunyura zvakanyanya.
• Shandisa imwe nguva yekudziya usati watanga chiitiko chako kana uine kurwadziwa kwemhasuru uye kwemajoini, senge ane arthritis. Funga kutora yekugeza inodziya usati warovera kumusoro kana kuenda kunzvimbo yekurovedza muviri. Bhutsu zvine yakanaka cushioning uye inofamba kutonga inogona zvakare kubatsira.
• Kana iwe uine asthma, tsvaga maekisesaizi nepfupi kuputika kwechiitiko, senge tenesi kana baseball. Nenzira iyo iwe unogona kutora mabrefu ekuzorodza mapapu ako. Uye usakanganwa kushandisa inhaler pazvinenge zvakakodzera.
• Kana iwe uri mutsva kuti uite maekisesaizi, zviri nyore kupinda muchiitiko. Kutanga kwemavhiki akati wandei nekuita maminetsi gumi kusvika makumi maviri mazuva ese. Izvi zvinobatsira nekuneta uye kusuruvara kwemhasuru.

Chiremba wako anogona kupa mimwe mirayiridzo uye mazano eako chaiwo mamiriro kana hutano hwehutano.

Kutora

Vazhinji vanhu vanofanirwa kuvavarira kutenderera maminetsi makumi matatu ezviyero zvemoyo zvemwoyo kwemazuva mashanu pasvondo. Izvi zvinoshanda kutenderera maminetsi zana nemakumi mashanu kana maviri nemaawa maviri nesvondo. Unogona kusanganisa kusimba uye zviitiko kuti zvirambe zvichinakidza.

Kana iwe uri mutsva muchiitiko, tanga pfupi uye unononoka. Iwe unogona kugara uchivaka sekukura kwehutano hwako. Rangarira: Chero kufamba kuri nani pane kusafamba.

Kana iwe uchimanikidzwa kwenguva, funga kuputsa kurovedza muviri kwako zuva rese kuita akati wandei gumi-maminitsi chunks. Kunyangwe zvikamu zvipfupi zveeerobic kurovedza muviri zvakakwana kukwana kuti uwane mibairo.