Zvakakosha zvekuita muviri nguva dzose zvakanyanyisa uye zvinosanganisira kudzivirira uye kurapwa kwekuneta .
Chii Chinokonzera Kurovedza Muviri?
Apo nharaunda yezvokurapa uye yehutano inotaura pamusoro pekuita basa, tinowanzoreva chero basa rekuita. Izvi zvinogona kunge zvichifamba makwidza , kuita ndiro, kuita mabasa epamba, kuita basa rejadhi, kugadzira munda, kana kutamba nevana vako kana zvipfuwo zvako.
Izvi zvinorevawo maitiro akasiyana-siyana ekuita basa rakarongeka, rakadai semitambo yematambo, kumhanya, yoga , martial arts, uye kunyange kusimudza kusimba.
Pane zvakasiyana-siyana zvekuita maitiro, zvichienderana kana iri aerobic (yakadai sokushambira nekukwira) kana anaerobic (yakadai sekusimudza kusimba). Kuita zvekudzidzira kwakave kwakarongedzwa zvichienderana nekuti kana kwete iyo inonzi inenge iri nguva kana kudzidzisa kudzivirira. Pakupedzisira, kune marongerwo akasiyana, kana simba, rekuita basa; izvi zvinowanzoonekwa sokuti zvinosanganisira chiedza, zvishoma, uye zvine simba.
Unofanira Kudzidzira Muviri Wakawanda Sei?
Mhinduro iri nyore kune izvi ndeyekufamba zvakanyanya sezvinobvira zuva rega rega-pasina kuenda kunzvimbo yekukuvara, hongu! Zvidzidzo zvakaratidza kuti kugara kwemaawa anodarika maawa mana zuva rega rega kunonyanya kuipa kune mwoyo yemavhudhi kupfuura kuputa fodya.
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.
Nhungamiro yeHHS inotarisa kuti humwe hutano hunobatsira hunogona kuwanikwa kuburikidza nekuwedzerwa kuwanda kwekuita kwechiito chemuviri kusvika kwemaawa mashanu pavhiki, kana kuwedzerwa simba-kushanda muviri kusvika maawa maviri ne2 pavhiki.
Iyi mitemo inokurudzirawo kupinda muchiito chekusimbisa musimba kwemazuva maviri pavhiki. Izvi zvakakosha pakuvaka nokuchengetedza mapfupa akasimba, nokuda kwehutano hwakakwana, nekuwedzera kwemaonda emasumbu-izvo zvinobatsirawo pakurwisa kuneta.
Nhungamiro iyi inotaura zvakare kuti "chiitiko chipi nechipi chekuita muviri chiri nani kupfuura kuita chinhu ... kunyange kutora mumaminitsi gumi ekuwedzera." Uye izvi zvinosvika pakurongwa kwepamusoro kuti kuita chinangwa chekuramba uchifamba zvakanyanya sezvinobvira zuva rose iiko kuitira kuti hutano hwakanaka uye hukama huve nani kupfuura kwenguva refu.
Sources :
Doucet E, Mambo N, Levine JA, Ross R. Ongorora pakurovedza muviri uye kurerutsa. J Obes 2011; 2011: 358205. Epub 2011 Dec 18.
Chiitiko Chemuviri Mirayiridzo yevaAmerica. United States Dhipatimendi Rezve Utano uye Human Services. Inowanikwa paIndaneti pa http://www.health.gov/PAGuidelines/ musi waJune 12, 2014.
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.