Nei Uchigona Kuda Kutonhodza Pane Yakakwira-Kuomarara Kushanda Panguva yeCNVIDZI Dambudziko

Zvemukati

• Ongororo ye

Chero ani anondiziva anoziva kuti ndiri junkie yekurovedza muviri. Pamusoro pechangu chiitiko chemishonga yemitambo kuHospital for Special Surgery muNew York City, ndiri mutambi anofarira. Ndamhanya marathoni makumi matatu nemashanu, ndaita gumi nematatu e Ironman triathlons, uye ndatanga nharaunda yenyika yakasimba inonzi Ironstrength.

Munguva nyowani yeCOVID-19 uye kusimukira munharaunda, magyms akavhara, ma studio emunharaunda uye varairidzi vari kufamba chete online, uye ungangodaro wakakumbirwa kudzora zviitiko zvako zvekunze. Nekudaro, vanhu vazhinji vakandikumbira kuraira pamusoro pekuti ndedzipi nzira yekuita maekisesaizi panguva yedenda.

Kubva pamaonero angu sachiremba, mumhanyi, uye murairidzi wekugwinya ndine chinhu chimwe chete chekutaura: Zviise pasi!

Basa rangu sechiremba wemishonga yemitambo rakashanduka zvikuru mumwedzi wapfuura. Panzvimbo pekuona varwere vane nyaya dzemapfupa pachangu, ndiri kuita zvemitambo zvemitambo kuburikidza netelemedicine - kubata kushanya chaiko kuti uongorore marwadzo uye marwadzo, uye nekupa mhinduro dzekugadzirisa nyaya idzi kumba. Ndiri kunyora uye kudzidzisa makirasi ekurovedza muviri sezvandakaita mumakore apfuura, asi ikozvino, zvese zviri pachena. Misimboti iyi inofambirana nebasa rangu mumakore gumi apfuura kubatsira vanhu kuporesa kumba, kusanganisira mabhuku andakanyora pamusoro penyaya: Bhuku reMutambi reMishonga Yemusha yakagadzirirwa kudzidzisa vanhu maitiro ekugadzirisa kwavo kukuvara kwemitambo kumba, uye Dr. Jordan Metzl's Workout Chiremba uye The Exercise Mushonga akapa mirairo yekurovedza muviri kumba kwekudzivirira zvirwere.

Pamberi penjodzi yeCOVID-19, vanhu vemuhutano hwese vangabatana neni kumakirasi emabhoti eCentral Park, asi mazuva ano, ndiri kuchinja zano rangu - uye hazvisi zvekudzivirira kurovedzwa kweboka. Panzvimbo pekuita mabhureki akawanda sezvaunogona kuita mumasekondi makumi matatu kuti uwane mukana wepamusoro wekusimba (uye nesimba!), Ini ndoda kuti uchengetedze kurovedza kwako munzvimbo ine mwero-yakasimba kuitira kuti unyatsoona iwo mufananidzo mukuru kana zvasvika kune wako hutano.

Ndinozviwana: Unoda kudikitira uye kufamba, uye uine imwe nguva yemahara pamaoko ako, unogona kunge uchiedzwa kupwanya kurovedza muviri kwese. Kunyangwe paine kurudziro iyoyo, ikozvino ndiyo nguva chaiyo yekudzora kuregedza nekusimba.

Panguva iyo kuchengetedza hutano hwako ndiyo inonyanya kunetseka, ndiri kukukumbira kuti uchinje maonero ako kuti ufunge nezve maekisesaizi senzira yekuwedzera dhigirii yako yezuva nezuva yeimwe yemishonga ine simba kwazvo pasi rose: kufamba. (Sechiyeuchidzo, iyo American College yeMitambo Mushonga inokurudzira kuti iwe uwane mashoma emaminetsi makumi matatu ekurovedza muviri mazuva ese.)

Kuita zvezuva nezuva chinhu chinoshamisa mushonga wepfungwa nemuviri. Mukuwedzera kune zvikomborero zvemafungiro ako uye hutano huzhinji, kune humwe uchapupu hwokuti kuenzanisa-kusimba kurovedza muviri kunovandudza kushanda kwemuviri. Ma immune immune akasimba anoreva kuti kana muviri watarisana nechero rudzi rwehutachiona, unorwira zvakare.

Nepo kurovedza muviri kuri pakati nepakati kwakaratidzwa kuwedzera immune basa, nguva refu-yakanyanya kurovedza muviri kwakaratidzwa dzikisa immune immune. Semuenzaniso, zvidzidzo zvakatarisa kusatendeseka pakati pevamhanyi vemujaho wemujaho zvakawana kuti vatambi 'vakagara vachiratidza kudonha mumatanho e-interleukin -iwo mamwe mahormone makuru anokonzeresa immune immune- maawa 48-72 mushure mekumhanya. Dudziro: Mushure menguva refu, yekurovedza muviri kwakasimba, haugone kurwisa hutachiona. (Zvimwe pano: Ndiwe Chaizvo Chaicho Chakanyanya Kudzidzira Maitiro Kugonesa Kurwara?)

Zvino, izvi zvese hazvireve kuti kana uchifanira kurasikirwa neTabata yako zvachose. Panzvimbo iyoyo, ini ndaizopa zano rekudzora chero basa repamusoro-soro kusvika pasi pechetatu chenguva yako yekuekisesaiza. Kune izvo zvakakosha, kutsvagisa kwakaratidza kuti iwe ungangoda kudzivirira kuita akawandisa mazuva akateedzana eHIIT kudzidziswa zvakajairika nekuti zvinogona kukuisa iwe panjodzi yekuwedzeredza.

Kuti ugone kuwedzera rako rekubatsira mabhenefiti, ino ndiyo nguva yekubvisa tsoka yako pagasi. Ndinoda kuti urambe uchifamba, zvakangwara nenzira.

Heino maitiro ekuchengetedza kurovedza muviri kwakasimba (uye uchiri kuchengetedza hutano hunobatsira):

• Rovedza muviri zuva rega rega kwemaminetsi makumi matatu.
• Ita chimwe chinhu kunze kana uchikwanisa. Mhepo yakachena yakanaka kune zvese zvepanyama uye zvepfungwa zvinobatsira.
• Chengetedza kurovedza muviri munzvimbo ine mwero-kureva. unofanira kukwanisa kutaura.
• Sarudza nguva yekugadzirisa usati waita basa rako rinotevera.
• Kupfuura zvese: Teerera kune muviri wako! Kana iri kukuudza kuti udzokere shure, ndapota teerera.

Jordan Metzl, MD ndiye anokunda mubairo chiremba wemishonga muHospital yeSpecial Surgery muNew York City uye munyori anotengesa zvakanyanya emabhuku mashanu pamharadzano yemishonga nekusimba.

Ongororo ye