Tarisiro Yehupenyu Hwako Inogona Kugadziriswa neTreadmill Here?

Zvemukati

• Ongororo ye

Munguva pfupi iri kutevera, panogona kunge paine kuwedzera kujairika kuhofisi yechiremba wako: treadmill. Idzi dzinogona kuve nhau dzakanaka kana nhau dzakaipa, zvinoenderana nekuwanda kwaunoda-kana kuvenga-iyo ol 'dreadmill. (Isu tinovhotera rudo, zvichibva paizvi Zvikonzero zvishanu.)

Chikwata cheJohns Hopkins University cardiologists chawana nzira yekufanotaura nemazvo njodzi yako yekufa pamusoro pegumi-gore nguva zvichibva panzira yekuti unokwanisa sei kumhanya pachitsiko, uchishandisa chimwe chinhu chavanodaidza kuti FIT Treadmill Score, chiyero yehutano hwemwoyo. (PS: iyo yekutsika inogonawo Kupikisa Alzheimer's.)

Heino mashandiro azvinoita: Unotanga kufamba pa treadmill pa1.7 mph, pa 10% incline. Maminitsi matatu ega ega, iwe unowedzera kumhanya kwako uye kurerekera. (Ona nhamba chaidzo.) Paunenge uchifamba uye uchimhanya, chiremba wako anoramba akatarisa kurova kwemoyo wako uye kuti ingani simba rauri kushandisa (kuyerwa neMETs, kana metabolic yakaenzana nebasa; imwe MET yakaenzana nehuwandu hwesimba rauri kushandisa. Ini ndinotarisira kungogara zvakatenderedza, maMET maviri anononoka kufamba, zvichingodaro). Kana iwe uchinzwa sekunge wasvika pamhedziso yako, unomira.

Paunenge wapedza, MD yako ichaverengera kuti ndeipi chikamu cheyako yakanyanya kufanotaurwa kurova kwemoyo (MPHR) yawakasvika. (Verenga MPHR yako.) Zvinobva pazera; kana iwe uri makumi matatu, zviri 190. Saka kana moyo wako uchinge wasvika 162 iwe uchimhanya pachigadziko chetsika, unorova 85 muzana yeMPHR yako.)

Ipapo, anoshandisa fomula iri nyore kuverenga yako FIT Treadmill Score: [muzana reMPHR] + [12 x METs] - [4 x zera rako] + [43 kana uri mukadzi]. Uri kutsvaga zvibodzwa zvakakura kupfuura zana, zvinoreva kuti une 98 muzana mukana wekupona mumakore gumi anotevera. Kana iwe uri pakati pe0 ne100, iwe une 97 muzana mukana; pakati -100 na -1, zvikamu makumi masere nemapfumbamwe muzana; uye isingasviki -100, i62 muzana.

Nepo akawanda enguva dzose anotsika achiverenga kurova kwemoyo uye METs, iwo matanho haasi akarurama nguva dzose, saka ichi ndicho chimwe chinhu chaunofanira kuita nekutungamirirwa kwachiremba wako. . (Chero nzira, iwe unofanirwa kuyedza mamwe etinofarira treadmill workouts.)

Ongororo ye