Kuvandudza Kwaungaita Yako Cardiorespiratory Fitness Kunogona Kusimbisa Yako immune System

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Tora mweya wakadzika. Icho chiito chakareruka chinogona kubatsira kusimbisa kusadzivirirwa kwako. Tanga kubvongodza uye kuzvitutumadza panguva yekurovedza muviri, uye izvo zvinozozvivandudza futi. Mapapu uye simba remwoyo nzira dzakawanda dzekuzvidzivirira, ndosaka nzira yaunofema nayo uye hutano hwako hwese hwemweya hwakakosha.

Mapapu ako anofambisa ropa-rakapfuma reropa rinopinda mumoyo kuburikidza nema capillaries, uyezve moyo wako unoburitsa okisijeni kubva muropa ndokuipomba yakatenderedza muviri wako, senge kune mhasuru dzauri kubatira iwe paunenge uchifamba kana kutenderera kana squat, anodaro Benjamin Levine, MD , purofesa wesainzi yekurovedza muviri paYunivhesiti yeTexas Southwestern Medical Center muDallas. Iko kusimudzira mukufamba kwemhasuru uye kuyerera kweoksijeni zvakare kunoita kuti kuwedzere kutenderera kwemaseru ekudzivirira. Kurovedza muviri kunodzidzisa moyo wako nemapapu kupomba ropa rine oxygen nemazvo uye, nekuwedzera, kutumira mamwe maseru ekudzivirira kuita basa rinoshanda. (Zvimwe apa: Maitiro Ekurovedza muviri Anokwidziridzira Yako immune System)

Asi kutarisa mweya wako kunyangwe pawakagara zvakadaro zvinobatsira. Kana iwe uchifemesa uye uchifemesa zvizere uye zvishoma nezvishoma, unobatidza yedu parasympathetic system - inodzikamisa lever yetsinga dzedu, anodaro Susan Blum, MD, munyori we Iyo Immune System Recovery Plan (Tenga Izvo, $15, amazon.com). (Mharidzo inotumirwa kuburikidza ne vagus nerve, iyo inomhanya kubva muuropi ichienda nemumapapu nemoyo uye mu diaphragm nemuura.) mahormone, senge cortisol uye adrenaline, anodaro Thomas W. Decato, MD, chiremba wemapapu muSpokane, Washington.

Imwe bhenefiti ine simba rekudzivirira yekuparadzira mahormone ekushushikana? Cortisol uye adrenaline vanowana nzira yavo mune yedu lymphoid tishu (iri mu thymus gland uye kumwewo), uko masero ekudzivirira ekudzivirira ari kukura. "Mahomoni iwayo anogona kukanganisa kukura kwesero, saka kana iwe uchiwedzera kudzivirira kukura kwemasero ekudzivirira kubva pakusangana, anoita zvirinani kana akura," anodaro Dr. Blum.

"Maminitsi gumi chete pazuva chero dumbu rekufema rinowedzera hwaro hwemapapu kunogona kuita mutsauko," anodaro. Edza iyi pranayama nzira inoshandiswa muyoga: Femera zvakadzama uye zvishoma nezvishoma kuburikidza nemhino yako, wozofemera zvinyoronyoro uye zvizere nemhino yako; enderera "kudhonza" uye "uchisunda" mweya nekudzora. (Zvakabatana: Dzidzisa Muviri Wako Kuti Unzwe Usina Kunyanya Kunyanya Kushungurudzika NeIchi Chiitwa Chekufema)

Isimba rekurovedza muviri, kuburikidza neyemoyo-mapapu chiitiko, icho chinobva chasimudzira kutenderera kwemasero ekudzivirira. Paunenge wakazorora, masero ako ekudzivirira anowanzo kuvharirwa mukati me lymphoid tissue, semasoja akamirira kudanwa kuti atumire. "Asi kana tichifema zvakadzama uye nekukurumidza uye kurova kwemoyo wedu kukwira uye mhasuru kubatika panguva yekurovedza muviri, inoratidza aya maseru emasimba ane simba kutenderera nekutenderera muviri kune utachiona kweanosvika maawa matatu mushure," anodaro David Nieman, purofesa Appalachian State University muNorth Carolina. Nekufamba kwenguva, ichi chinowedzera mukufamba-famba maseru ekudzivirira anoshandura mumazuva mashoma ekurwara achienzaniswa nevasiri-maekisesaizi. Kuenzanisa zvine simba kune kurovedza muviri kwakanyanya mazuva mazhinji kunonyengera. (FTR, kurara kwakakodzera kunogona kubatsira kusimbisa immune system yako zvakare.)

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