Wati wambonzwa sekunge pasina nguva yakakwana pazuva kuti apedze zvose zvaunofanira kuita here? Wakambozviparadzira iwe wakaonda here uye zvino iwe unomanikidzwa kunze kwebasa, mhuri, uye zvaunoda kuita? Hausi wega. Vanopfuura hafu yevashandi vekushanda uye inenge hafu yevaAmerica vose vane hanya nemanzwiro avo emazuva ano. Sezvo kunetseka zvishoma nezvishoma asi zvechokwadi kunokutambudza, zviri nyore kwazvo kukudziridza tsika dzisina kunaka dzinofarira kusava nekushanda, kushushikana mupfungwa, kudya zvisina kunaka uye zvisina kudya zvinovaka muviri, kusvuta, kufunga kusina kunaka, nekuzvidzivirira iwe zvakakwana zororo.
Iyi miitiro yakaipa ndiyo inokonzera kusangana kwehutano hwehutano hwevanhu hunobudirira kubva mukunetseka, kusanganisira kuwedzera kwehutano (high blood pressure), kuzvidya mwoyo, kuora mwoyo, uye kuneta.
Vazhinji vedu tinoda kufunga kuti tine simba-revanhu rinokwanisa kuita kuti tiwane zvirwere zvehutano zvinokonzera kudzvinyirira. Zvinosuruvarisa, handizvo. Vazhinji vedu vane mhosva yekuregeredza hutano hwedu kusvikira chimwe chinhu chisina kunaka, zvakadai sekumuka muropa redu.
Dambudziko reRopa rinokosha
Ropa kudzvinyirira chiratidzo chinonyanya kukosha kwehutano hwako nokuti inotarisa kuti zvakaoma mwoyo wako unoda kushanda sei kuputira ropa mumuviri wako wose. Avhareji yeropa rekuverenga iri 120/80 mmHG kana pasi. Kunyanya kufungira muviri ndiyo inotangira kuwedzera kweropa, iyo inowira mumakore 120-139 / 80-89 mmHG. Hypertension, kana kuti kuwedzera kweropa, rinotsanangurwa sekuverenga 140/90 mmHG kana chimwe chinhu chakakwirira. Vanopfuura mamiriyoni makumi manomwe veAmerica vane high blood pressure.
Kunyanya kufema uye kunyanya kuwedzera kwehutano kune ngozi kune hutano hwako nokuti zvinoratidza kuti mwoyo wako unoshanda kushizha kuitira kuti utapure ropa kuburikidza nemuviri wako. Izvi zvinowedzera kupemha kunobatanidza ropa rako kuti rive rakakomba pamasvingo ematombo ako, ayo anongotungamirira nyore kunhengo yomuviri, kuora mwoyo kwemisumbu, uye kuomeswa uye kuderedza masheti anokonzera kukanganisa, kushaya mwoyo, kushaya mafungiro, uye chirwere chemwoyo.
Mashoko akanaka ndeokuti iwe unogona kuderedza ropa rako nekudzorera utano hwako nekuita mararamiro ehupenyu hunochinja.
Unogona kudzora ropa rako uye kuderedza mukana wako wekurwadziwa kwepfungwa kana kurohwa. Mwoyo wako mutsara, saka kana iwe uchisimbisa, unogona kupompa ropa rimwe nerimwe pamuswa kuti mwoyo wako uwedzere uye kuwedzerwa kweropa kuchaderera. Nzira yakanakisisa yekusimbisa mwoyo wako musumbu ndeyokugara uchiita zvekuita zvekuita kuti uwedzere moyo wako kutsungirira.
Cardio ndiye Mhedziso
Kana iwe ukaita muviri wepfungwa, muviri wako unofanirwa kutora okisijeni yakawandisa kumisungo yako yekushanda, yakadai semakumbo ako kana uri kutamba. Uine cardio nguva dzose, moyo wako unozopedzisira wava nani pakuputira ropa rakawandisa mukati memuviri wako nezvose zvinoputika kuitira kuti ogijeni ikwanise kuendeswa kumisungo yako. Kuda kwemwoyo wako uye kuwedzerwa kweropa kuchaderera uye iwe haunganeta kubva kumabasa mashoma nokukurumidza sezvawaimboita.
Zvisarudzo zvakanakisisa zvekuita muviri ndeyemishonga inoshandisa zvikwata zvemasimba makuru kuti simba rako rifambe. Izvi zvinoita kuti muviri wako upe purogiramu yakawanda yei okisijeni kune izvi zvakakura zvidzitiro zvemuchinjikwa sezvavanenge vaneta mukati mekugadzirira. Mienzaniso mikuru iri kumhanya, kutamba, kufamba-famba, kudzidzisa kuyerwa, mabhasikoro, kutumbuka, kushambira, kukwira-stair-kukwira , kufamba, makirasi ezvomutambo, mitambo, kutamba, uye maitiro aerobic.
Mumwe munhu anokwana mapaundi 200 anokwanisa kutarisira kupisa anenge 550 makorikori muawa yekufamba, 200 makoriki muawa yekufamba, 450 maorikiti kweawa yekureruka kudzidziswa, 650 maoriri kweawa yebhasikoro, 800 makori yeawa kushambira, uye mazana mashanu emakirori kweawa yekuita aerobic.
American Heart Association Zvirongwa
IAmerican Heart Association inokurudzira kuti kana uchida kuderedza ropa rako, tarisira maminitsi makumi mana ekuenzanisa kuti ushande nesimba rekuita muviri 3 kusvika 4 kanomwe pavhiki. Iwe unogona kuwedzera nguva yakawandisa uye nguva yakawanda yekurovedza muviri sezvo kutsungirira kwako kuwedzera kuwedzera.
Iva nechokwadi chekuita zvishoma nemaminitsi 150 emitambo yega yega vhiki imwe neimwe inoitwa zvishoma pamwero wakananga. Muenzaniso mukuru unofamba kufamba nokukurumidza . Ita basa rekuita mukati mevhiki yako zvakanyanya sezvinobvira kuitira kuti zvive tsika uye chikamu chenyu chezuva nezuva. Ita mafashoni uye kutambanudza maitiro mukati rese vhiki uye kuita musisi kusimbisa basa kwemazuva maviri pazuva. Iva nechokwadi chokuti unoramba uchifema mukati mako maitiro ako ezvokuita sezvo iwe ungashamiswa nehuwandu hwevanhu vanowanzoramba vachifema.
Shanda paNyanzvi Yakakosha Nhamba
Iva nechokwadi chokuti iwe unofambisa iwe pachako paunotanga chirongwa chako chekurovedza muviri. Unoda kushanda pamwero wakananga kusvika nesimba kuti udzikise ropa rako. Kuti ndikupe pfungwa yekuti unhu hunoenzanisa hunoita sei, iwe unogona kungokwanisa kugovana mito mishomanana emashoko mashomanana uchiri kuita basa rako pamwero wakadzika. Kana iwe uchikwanisa kuramba uchikurukurirana zvakakwana iwe uchiri kuita basa racho, uri kushanda pakaderera. Kana iwe ukazviwana uchibuda kunze kwekufema nokukurumidza kana kushungurudza kuti utaure mazwi mashomanene, uri kushanda pakakwirira. Vanhu vazhinji havadi kutarisana nachiremba wavo vasati vashandisa pamwero wakaenzana, asi pfungwa yakanaka kutaura nachiremba wenyu kana mune makore anopfuura makumi mashanu uye hamuna kushandiswa kuenzanisira basa rekuita muviri kana kana waiva nemoyo unetseka, kurwadziwa kwemoyo, zvinetso zvehutano zvakakomba, kana nhoroondo yemhuri yehutano hwemwoyo pazera remakore.
Chinangwa chako ndechokuti uite basa rakaenzana-yakasimba mumatambo kwenguva yakareba zuva rega rega, kana kuti uite basa rakawanda zuva rega rega. Dzvinetsa iwe zvishoma zvishoma zuva rega rega kuti urambe uchiwedzera kukura kwemoyo wako, kana iri imwe nguva pfupa rekutsika kana kuti rimwe jira riri mudziva. Kudzidzira nguva dzose kuchaita kuti unzwe zviri nani zvose mumuviri uye mupfungwa, izvo zvinokukurudzira kuti uende.
Closing Thoughts
Munhu wese anofanira kunge akabatanidza miviri yepfungwa mumitambo yavo yezuva nezuva kuchengetedza mwoyo wakagadzikana . Kana uine utachiona hwehutachiona, zvakakosha kuti iwe utange chiito chekurovedza muviri kuti udzikise ropa rako kuitira kuti rirege kuramba richikwira kumazinga akawedzerwa ehutachiona. Kana uine hutano hwehutano, iva nechokwadi chekuti unoramba uchiita zvekuita zvezuva nezuva uye pane zvishoma, ita maminitsi makumi mana ekuenzanisa kuti uite basa rakaoma 3 kusvika 4 pavhiki. Sezvo muviri wako mafungiro achiwedzera, unogona kuwedzera nguva, nguva kana simba rezviitiko zvako zvekudzidzisa mukati mevhiki. Ropa rako rinopera zvishoma nezvishoma kana ukagara uchienderana nemuitiro wako wenguva dzose. Kana iwe uchikurumidza kuvaka paunofambira mberi zuva rimwe nerimwe, uchashamisika kuti zviri nyore sei kuwedzera kutsungirira kwako uye utano hwemoyo hungave. Kubatana kunoenderana kunobudirira kubudirira. Ita upenyu sekunge marathon, kwete sprint.
Sources
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Idzo 8 Maitiro Okubudirira Anonyanya Kuita Muviri Wakakwana Kurasikirwa Nesimba . Ganda Rine Fiber, 11 Jul 2013. Web. 4 Feb 2016.
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