Kurovedzera muviri uye Kurova Kwemoyo Wako Panguva Yepamuviri

Zvemukati

• Nei Takatarisa Kuongorora Kubata Pamuviri Mwoyo Rate
• Ikozvino Kurudziro Nezvepamuviri Mwoyo Rate
• Icho Chinokosha
• Ongororo ye

Kubata pamuviri inguva inonakidza, pasina mubvunzo nezvazvo. Asi ngatitendesei: Izvo zvinouyawo nemubvunzo unosvika bhiriyoni. Zvakachengeteka here kushandira kunze? Pane zvinorambidzwa here? Sei heck munhu wese ari kundiudza kuti ndinoda chirwere chemoyo chemimba?

Kana iwe ukasangwarira, mibvunzo inogona kukurumidza kuva yakaoma, uye inoedza kugara pamubhedha wepamuviri wese. Pandakatanga kubata pamuviri pemapatya, zvakange zvakanzi "zvine njodzi huru," sezvazvakaita nhumbu dzakawanda. Nekuda kweizvozvo, ndakarohwa nemhando dzose dzezvirambidzo pane zviitiko. Kuva munhu anoshingairira muhupenyu hwangu hwezuva nezuva, izvi zvaive zvakandiomera kuputira huropi hwangu, saka ndakaenda kunotsvaga maonero mazhinji. Chimwe chidimbu chezano ini ndakawana nguva uye nguva zvakare: Tora moyo wekutarisa, uye chengeta yako yepamuviri yekurova kwemoyo pazasi "X" uchirovedza muviri. (ICYMI, tsvaga izvo zororo rako remoyo rinogona kukuudza nezve hutano hwako.)

Nei Takatarisa Kuongorora Kubata Pamuviri Mwoyo Rate

Asi chokwadi ndechokuti nhungamiro dzokusimbisa muviri uchiri nepamuviri dzakachinjwa kubva mukurovedza muviri kwose kwose uye mabhuku ezveutano hwevanhu, inoshuma kudaro National Institute of Health (NIH). Muna 2008, U.S. Department of Health and Human Services (HHS) yakapa nhungamiro yakazara pamusoro pekuita basa remuviri uye yaisanganisira chikamu chinotaura kuti vane utano, vakadzi vane pamuviri vanofanira kutanga kana kupfuurira zvine mwero-kusimba aerobic basa panguva yekuzvitakura, vachiunganidza zvishoma maminitsi 150 pavhiki. Asi pane zvishoma ruzivo nezve chiyero chemwoyo, kunyanya. Uye muna1994, American Congress of Obstetricians and Gynecologists (ACOG) yakabvisa kurudziro ichiri kutevedzwa navanachiremba vanoona nezvekusununguka - kuchengetedza nhumbu kurova kwemoyo kusvika pasi pema 140 kurova paminiti- nekuti zvakaonekwa kuti kuteedzera kurova kwemoyo panguva yekurovedza muviri hakunyatso dzimwe nzira dzekutarisa. (Inoenderana: Mashandisiro Aungaita Mahara Ekutora Mwoyo Kudzidzisa maMax Exercise Bhenefiti)

Chii chinopa? Nyanzvi dzinogara dzichiti kuyera moyo wako panguva yekurovedza muviri senzira yekunyatsonzwisisa kuti uri kushanda nesimba zvakadii. Saka sei usingaite zvakafanana panguva yekuzvitakura, kana paine humwe hupenyu hwekutarisisa?

"Kushandisa kurova kwemwoyo sechiyero chekuedza kunogona kusavimbika pakuzvitakura nekuda kwekuchinja kwakawanda kwemuviri kunoitika kuitira kutsigira mwana ari kukura," anodaro Carolyn Piszczek, MD, ob-gyn muPortland, Oregon. Muenzaniso: Uwandu hweropa, kurova kwemwoyo, uye kubuda kwemwoyo (huwandu hweropa rinopombwa nemoyo wako paminiti) zvese zvinowedzera muna amai vachazova. Panguva imwecheteyo, systemic vascular resistance- aka huwandu hwekupikisa hunofanira kukurirwa nemuviri kuitira kumanikidza ropa kubudikidza neropa - inoderera, anodaro Sara Seidelmanm, MD, Ph.D., muongorori muchikamu chemwoyo paBrigham. uye Chipatara chevakadzi muBoston, Massachusetts. Ese aya masisitimu anoshanda pamwechete kugadzira chiyero chinobvumira kuyerera kweropa rakakwana kutsigira amai nemwana panguva yekurovedza muviri.

Chinhu ndechekuti, "nekuda kweshanduko idzi dzese, kurova kwemoyo wako kunogona kusawedzera mukupindura kurovedza muviri nenzira imwechete iyo yaakaita usati wabata pamuviri," anodaro Seidelmann.

Ikozvino Kurudziro Nezvepamuviri Mwoyo Rate

Panzvimbo yekutarisa nhumbu yekurova kwemoyo, iyo yazvino yekurapa pfungwa ndeyekuti zviri nani kutarisisa kune inoonekwa ine mwero kuedza-neimwe nzira inozivikanwa seyedzo yekutaura. "Panguva yekuzvitakura, kana mukadzi achikwanisa kuenderera zvakanaka nekukurukura achirovedza muviri, hazviite kuti ari kuzvishingisa," anodaro Seidelmann.

Zvino, izvi zvinorevei kuti ushande uchiri nepamuviri? Sekureva kweCentre for Disease Control Prevention (CDC), vakadzi vane nhumbu vanofanirwa kuronga kuwana maminetsi zana nemakumi mashanu ezviyero zvine simba zveeerobic vhiki rega rega. Kusimba kuri pakati nepakati kunotsanangurwa sekufamba zvakakwana kusimudza kurova kwemoyo wako uye kutanga kudikitira, uchiri kukwanisa kutaura zvakanaka-asi kwete kuimba. (Kazhinji, kukurumidza kufamba kuri padyo nedanho chairo rekuita.)

Icho Chinokosha

Kushanda uchiri nepamuviri kunobatsira iwe nemwana. Kwete chete inogona kuderedza marwadzo ekudzokera shure, kukurudzira uremu huremu panguva yekuzvitakura, uye kusimbisa moyo wako nemidziyo yeropa, asi inogona zvakare kuderedza njodzi yako ye gestational chirwere cheshuga, preeclampsia, uye cesarean kusununguka, maererano neACOG. (PS: Wana kurudziro neaya anopenga-akasimba ane nhumbu CrossFit Mitambo makwikwi.)

Zvakadaro, izvo hazvireve kuti iwe unofanirwa kuenda mabhora-kune-kumadziro uye kutora tsika yausina kumboedza kare. Asi kana iwe uine hutano uye chiremba wako achikupa kuenda-kumberi, zvinowanzo kuve zvakachengeteka kuenderera uchiita chiitiko chemuviri. Ingoshandisa bvunzo iyo yekutaura kuti ikubatsire kukuchengetedza mumutsara, uye pamwe kusiya nhumbu yemoyo-yekutarisisa kumba.

Ongororo ye