Simba-simba guru rekuita basa rinoitwa nemaoko akawanda. Ndihwo huwandu hwaunenge uine huwandu hwepamwoyo hwepamusoro uye kufema nokukurumidza. Iwe unongokwanisa chete kutaura mumashoko mashomanana nekuda kwekufema nokukurumidza nekuedza. Iwe unogona kuisa chikwata chako chekuedza kubva kubva kune zvakaoma kusvika zvakaoma zvikuru. Mabasa anowanzotaridzwa sekuve akasimba nesimba anosanganisira kumhanya, mabhasikoro, uye singles tennis.
Izvo zvinodanwawo: Kuwedzera-kushanda muviri, kushanda zvakaoma.
Kunaka-Kuwedzeredza Kunoita Kuenzanisa Sei?
- Kutaura Nhaurwa: Nzira yakajeka yekuziva kana iwe uri pamwero wakakura wekurovedza muviri ndeyekuedza kutaura . Pakusimba nesimba, unogona kungotaura mazwi mashomanana panguva. Iwe haugone kutaura nyore nyore mumitsara yakazara.
- MET uye Calories Yakatsva: Kuedza kunoitwa nesimba guru rinoshandiswa kunotsanangurwa neCenters for Disease Control iyo inopfuura 6 nhamba yemagetsi (MET), ichipisa kupfuura 7 kilocalories paminiti. Iyi inokwana katanhatu simba rekugara pakanyarara, 1 MET, inopisa 1.2 kilocalories paminiti.
- Kuyera Kwemwoyo: Kusimba kwakanyanya kunorondedzerwa neCDC sekuita zvekuvhima pamutambo wemwoyo we 70 kubva pane kusvika 85 kubva muzana yepamusoro pemunhu. Izvi zvinokonzera nezera uye hutano hwakanaka, naizvozvo unofanira kushandisa moyo wekero yebhadha chati kana kuti kubhadhara kuti uwane nhamba iyi yezera rako uye zvepabonde.
- Mutengo Wakaonekwa Wakashanda (RPE) : Kana iwe uchifanira kuverenga kuedza kwako paBorg Yakanzwisiswa Kushanda Kwakawanda , iyo chiyero kubva ku 6 kusina kuedza kusvika 20 pakuita zvakanyanya, kusimba nesimba kune 15 kusvika ku19, uwandu hwaunogona kutarisa zvakaoma, zvakaoma, kana zvakaoma zvikuru, maererano neAmerican Heart Association.
Ndezvipi Zviitiko Zvakaoma-Kuwedzerwa Kwemabasa Panyama?
- Kuramba kana kumhanya
- Racewalking
- Hiking uphill
- Kunoita mabhirikoro kupfuura makiromita gumi paawa kana kunyanya kukwira
- Kubhabhatidza nokukurumidza kana kubata kushambira
- Kutamba kweAerobic, kutamba nekukurumidza, kutsika aerobics
- Bindu rakaoma nekuchera, hoeing, foshuvha yechando yakakura, kusunungura kana kusundira zvinhu zvakaremara, kutakura mitengo yemapuraundi makumi mashanu pahupamhi hwepamusoro kana masendimita 25 kana kupfuura kumusoro.
- Martial arts
- Kutamba mitambo ine zvakawanda zvakadai se basketball, hockey, soccer
- Singles tennis
- Mitambo yeRare yakafanana nesabata, racquetball, squash
Ndezvipi Zvakawanda-Kuwedzeredza Kwokukudzidzira Kunoita Unoda?
Utano hwezvehutano hunobva kuCenters for Disease Control, American Heart Association, uye dzimwe hurumende dzinopa huwandu hwehuwandu hwekushingaira hutano hunoda hunodiwa kuti huchengetedze hutano uye kuderedza ngozi dzehutano. Basa rakasimba-simba rinokurudzirwa kwemaminitsi makumi maviri pazuva, mazuva matatu pavhiki kana nguva yeawa imwe nemaminitsi gumi neshanu (vhiki 75). Simba-simba guru rinogona kushandiswa nekodzero-yakasimba yekuvhima kuti uwane zvinangwa zvekuderedza njodzi.
- Inguva yakareba sei : Maminitsi gumi nematanhatu panguva imwe, zvichida kwemaminitsi 25 panguva.
- Chii Chinonzi Kubwinya Kwakaitwa Aerobic Kudzidzira Kunzwa Kudai? Iwe uri kufema nekukurumidza uye unokwanisa chete kutaura mumitsara mafupi. Kuda kwemoyo wako kwakanyanya kuwedzerwa, uye iwe unogona kunge uine jira.
- Kakawanda sei : Dhipatimendi reUnited Health Health and Human Services neAmerican Heart Association vanokurudzirai nguva yeawa imwe nemaminitsi gumi nemashanu pavhiki. Izvi zvinogona kuitwa semaminitsi makumi maviri emabasa ekushanda aerobic, mazuva matatu (kana kupfuura) kwevhiki kwemazana makumi manomwe nemashanu pavhiki kwehutano hwehutano hwemwoyo
Kuenzanisa-ku-Kubwinya Kwakawanda Kuedza Kudzidzira: Zvimwe Zviri nani
Mabasa mazhinji ane kusanganiswa kwezvakawanda, zvishoma, uye zvine simba. Musanganiswa wekuenzanisa-kuita-simba-simba basa kwemaminetsi makumi mana panguva imwe, mazuva matatu kana mana pavhiki inokurudzirwa kuderedza ropa rega uye cholesterol neAmerican Heart Association.
Mirayiridzo yehutano inowanzokurudzira kusanganiswa kwezviitiko, nekuwedzera kuva nani. Aya mazano ndeaashoma ekuchengetedza hutano hwakanaka. Kana ukashanda kwenguva yakareba, kana kakawanda, iwe unowedzera kuvandudza mafungiro ako uye kuderedza dambudziko rako rezvirwere zvisingaperi uye kuwedzera kuwedzera.
Basa rakawanda rinotarisa rinotarisa nguva yaunopedza nayo mukuenzanisira -kusvika-nesimba-kuita muviri kuitira kuti iwe unogona kuva nechokwadi chekuti uri kusangana nehuwandu hwekupa mazano.
> Sources:
> Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. Chiitiko Chemuviri uye Utano Hwevanhu. Rakagadziriswa Nhungamiro yeVakuru Kubva kuAmerican College of Sports Medicine uye American Heart Association . Circulation . 2007 Aug 28; 116 (9): 1081-93. Epub 2007 Aug 1.
> Shingairira Nzira Yako: Chikamu Chechokwadi Chevakuru MaDhipatimendi Rehutano neHuman Services. Yakaperedzwa Gumiguru 25, 2017.
> Kuenzanisa Chiito Chemuviri Kuwedzerwa, Zvivako zveMishonga Kudzora nekudzivirira. Yakaperedzwa June 4, 2015.
> Chii chinonzi Moderate-intensity uye Vigorous-masimba Physical Activity? World Health Organization