Utano hunobatsira hwekurovedza muviri huri kure, kubva pakudzivirira chirwere chepfungwa, kenza, uye kuora mwoyo kwekubatsira kuti uite kana kuti uchengetedze kuora muviri. Asi iwe unogona kunge uchishamisika: kana warova uremu hwako-kurasikirwa chinangwa, iwe unotora nguva yakawanda sei yezvokurovedza muviri iwe uchifanira kuisa kurema kwacho?
Basic Exercise Guidelines
Mitemo yakawanda yenyika uye yenyika dzakawanda inokurudzira kuwana mwedzi inenge maminitsi 150 ekuenzanisa-masimba masikati vhiki.
Izvi zvinogona kushandura mumaminitsi makumi matatu ekuenzanisa-kushanda masikati katatu pavhiki, somuenzaniso. Uye kutsvakurudza kwakaratidza mararamiro ehutano hwekufamba kwemaminitsi makumi matatu ega-ega: muVa Nurses 'Health Study, somuenzaniso, avo vaifamba nokukurumidza kana kuti vakawana kuenzanisa-kushanda kwemaitiro kwemaminitsi makumi matatu ega rega zuva rimwe nerimwe raive nejodzi shoma rekurumidza kufa kwemoyo mukati memakore makumi mana ekutevera.
Ndezvipi zvinokosha sekuenzanisa kusinganisa-simba? Zviito zvepanyama zvakadai seminda yakawanda , kufamba nokukurumidza, kutamba kwebhora, uye zvakaenzana zvinowira munharaunda yekuongororwa-simba.
Kuwedzerwa, maererano neChristian Activity Activity Guidelines kune veAmerica kubva muUnited Health Health and Human Services (HHS), kuwana maawa anomwe nemaminitsi gumi emasimba ekushingaira masvondo ega ega kunogona kuwana huwandu huwandu hwehutano hunoshandiswa. Basa rakasimba-rinosanganisira mabasa epanyama akadai sokukwira kumucheto, bhasikoro kana kuti kupfuura makiromita gumi paawa, kushambira nokukurumidza, kushanda, tsika dzechirongwa chemazuva, uye kushambadzira kwakaoma kana dongo kukumba, pakati pevamwe.
Kuenda Kunze kweBasics: Kuchengetedza Kurasikirwa Kwemafuro
Cherechedza kuti mitemo iri pamusoro apa ndeyekuti zvishoma zvingaitwa nemunhu wese anenge ari mumuviri anofanira kunge achiita nguva dzose, pasinei norema kana muviri mashizha index (BMI). Zvisinei, kuchengetedza kurasikirwa kwemairi, kwete chete basa rezuva nezuva rinofanirwa, asi nyanzvi dzakawanda dzinokurudzira kwemaminitsi makumi maviri nemashanu ekuenzana-kusvika-nesimba-kushanda masikati zuva rose kungochengetedza mapaundi kubva pakukwira.
Uyezve, zvidzidzo zvakaratidza kuti zviyero zvakawanda zvezuva nezuva (zvemaminitsi makumi mashanu kana kupfuura) zvinowedzera hukuru hwekurema nekurema nekugadzirisa.
Ramba uchifunga, zvakadaro, kuti chiito choga chaicho hachingakwani kukwanisa kurerutsa uremu kana shanduko ine utano shanduko haina kuitwa uye kuchengetwa. Muhurukuro muBritish Journal of Sports Medicine munaMuvhuro 2015, vatsvakurudzi vakatsanangura kuti kurovedza muviri ndoga - zvisinei kuti zvakanaka sei pakudzivirira chirwere chemwoyo , chirwere chechirwere cheshuga, mamwe marariya, uye kunyange kuora mwoyo -hazvikwanisi kurapa kana kudzivirira kuneta, kana kukurira kukanganisa kwakaitwa nekudya zvakaipa.
Tora-Home Message
Mharidzo yekutora pamba pano yakajeka: kurovedza muviri uye kudya kunoenda pamwe chete. Zvose-zvakakomberedza utano hwakanaka hazvigoni kuchengetedzwa kana munhu aripo asina mumwe. Kuti urege kurema uremu, tsanangurira kuzvinhu zvakanaka zvinoshandiswa pakudya zvinokuwana iwe ipapo, uye ramba uchiita basa rako zuva rega rega kwemaminitsi makumi mashanu, kana kwete kwenguva refu.
Sources:
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Kubvuma kune pangozi yakaderera, mararamiro ane hutano uye panjodzi yekufa kamwe kwemoyo mukati mevakadzi. JAMA 2011; 306: 62-69.
Donnelly JE, Smith B, Jacobsen DJ, et al. Basa rekurovedza muviri kunorema kurasikirwa nekugadzirisa. Best Pract Res Clin Gastroenterol 2004; 18: 1009-29.
Malhotra A, Noakes, T, Mhinje S. Mharidzo: inguva yekugadzirisa nhema yekusagadzikana kwepanyama uye kuneta kwepamusoro: haugone kubuda kudya kwakashata. Br J Sports Med 2015. ini: 10.1136 / bjsports-2015-094911.
Chiitiko Chemuviri Mirayiridzo yevaAmerica. United States Dhipatimendi Rezve Utano uye Human Services. Inowanikwa paIndaneti pa http://www.health.gov/PAGuidelines/ musi waJune 12, 2014.
Robertson C, Avenell A, Stewart F, et al. Kubudirira kwekliniki yekurema kwekureruka uye kuyerwa kwemaziro ekuchengetedza kwevarume: kurongeka kwekuongorora kwevarume-chete maitiro anorongedzwa anorongwa (ROMEO Project). Am J Mens Health 2015 Jun 30.