Mirayiridzo yeVakuru Vakwegura uye Vanopfuura makore 50 vane Chronic Chronic
Ndezvipi zvakakanganiswa zvakanaka zvekuita zvekurovedza muviri kuti ugare wakaenzana uye kuderedza ngozi dzehutano pamakore makumi matanhatu? IAmerican College of Sports Medicine neAmerican Heart Association vane mazano kune vanhu vakuru pane makore makumi matanhatu nemashanu, uye kune avo vane makore makumi mashanu kusvika ku64 vane chirwere chisingaperi, zvakadai seArthritis.
Sarudza Moderate kana Simba reAerobic (Kutsungirira) Kuita muviri
Simudza mwoyo wako mudiki kwemaminitsi gumi panguva imwe.
Nhungamiro inoratidza kuti iwe unogona sei kuzviita nemwero wakanyanyisa kana kuti zvine simba mabasa epanyama. Sarudza mabasa aunofarira-kutamba, kufamba nokukurumidza , mabhasikoro, kana kushambira. Zvinonakidzawo kufarira mabasa akasiyana-siyana mukati mevhiki.
Kuenzanisa Kwakaitwa Aerobic Kudzidzira Kwemaminitsi makumi matatu pazuva, Mazuva mashanu pavhiki
- Kusvika kwenguva yakareba sei : Nguva shoma yekuenzanisa zvine mwero maitiro anerobic maitiro 30 maminitsi pazuva. Asi iwe unogona kuputsa izvozvo kusvika mukushanda kwenguva shomanana kwemaminitsi gumi panguva imwe. Cherechedza kuti ichi ndicho chiduku. Iwe unogona kuwana huwandu hwehutano hwakanaka nekupeta kaviri iyo yehutano, maererano neDhipatimendi reUnited Health uye Human Services.
- Inowanzoitika sei : Mazuva masere mashanu pavhiki
- Chii Chinoita Mazuva Ekupedzisira Aerobic Kudzidzira Kuita Sei? Iwe uri kunyanya kuwedzera kana kufema kwako uye moyo wako kuonekwa zvakanyanya kuwedzerwa. Iwe unogona kuramba uine hurukuro yakazara, asi iwe uchange uine kufema kunorema uye ungave uri kufema. Panhamba ye-10-point scale, ne zero iri nzvimbo yekuzorora, kuenzanisa kunenge iri 5 kana 6.
- Mhando dzekurovedza muviri : Kufamba nokukurumidza, kufamba-famba nyore, kutsika-tsika, elliptical trainer , kutasva bhasikoro, kushambira, kutamba.
- Izvo Zvisingaverengi : Iwe hausi munharaunda yakanyanyisa yakawanda ine kufamba nyore uko iwe ungave uchiwedzera matanho pane pedometer yako asi kwete kufema kunorema. Iwe unofanirwa kuwedzera kufamba kwako nekukurumidza kana kufamba kumakwidza kana kukwira masitepisi kuti uwedzere mwoyo wako muzinga munzvimbo inonongedza.
- Nzira Yokutanga Kutamba : Kana iwe usina kunge uchifamba nekuda kwekurovedza muviri, ona kuti ungatanga sei nekuvaka nguva yako yekufamba kuti uwane maminitsi makumi matatu panguva imwe.
- Kufamba Kwevhiki Nekuita Basa Rokushanda : Shandisa chirongwa ichi chekuita basa kuti uchinje kushanda kwekufamba kwako.
Kana, Kubwinya kweAerobic Basa kweMaminitsi makumi maviri paTatu Mazuva Evhiki Nevhiki
- Inguva yakareba sei : maminitsi makumi maviri
- Iko kazhinji : Mazuva masere kwevhiki
- Chii Chinonzi Kubwinya Kwakaitwa Aerobic Kudzidzira Kunzwa Kudai? Pakusimba nesimba, uri kufema nekukurumidza uye haukwanisi kunyatsoita hurukuro yakazara, mhedziso shoma. Kuda kwemoyo wako kunowedzera uye iwe uchada kuputsa jira. Pamusana kubva 1 kusvika ku10, kuedza kwekudzidzira kwakasimba kungava 7 kana 8.
- Mhando dzeKubwinya kweAerobic Kubwinya : Nezvikamu zvakasiyana zvehutano muvanhu vakwegura, vamwe vanozoshanda nesimba nesimba nekufamba kwenguva. Vamwe vachada kutamba kana bhasikoro kuti vawedzere kushingaira kwavo kune simba guru.
Wedzera Simba Kudzidzisa Mazuva maviri kusvika Mazuva matatu pavhiki
Simba yekurovedza muviri inokosha zvakanyanya kune vakwegura kuti vadzivise kurasikirwa kwemaviri masimba uye bone, uyewo kukwanisa kufamba uye kushanda zviri nani.
- Ndezvipi : Mazana masere kusvika gumi ekudzidzira simba-simba, masere kusvika ku12 anodzokorora mumwe nomumwe.
- Iko kazhinji:: Mazuva maviri kusvika matatu vhiki imwe neimwe
- Chii Chine Simba Rokudzidzisa Kudzidzira ? Kusimudza, kusundira uye kudhonza maitiro kunobatsira musimba simba nekutsungirira. Iwe unogona kushandisa makemikari ekurovedza, maitiro emasikirwo, kana zvipfeko zvakasununguka zvakadai sedumbbells, barbells, mishonga mipira. uye kettlebells. Mukuwedzera, kana uri murimi, iwe unogona kuverenga kugadzira, kusimudza, uye kutakura semasimba masimba.
- Simba Rokudzidzisa Nhungamiro : Dzidzai zvinokosha zvekudzidzisa simba uye kuti ungatanga sei.
Wedzera Kuenzanisa Kwokuita Muviri Kana Uri Pangozi yeMvura
Kuita chero basa chero ripi zvaro rinogona kubatsira kuderedza ngozi yako yekuwa. Kuwedzera kuenzanisa muviri katatu pavhiki kunogona kuderedza kuderedza kuwira mungozi.
HURS mirayiridzo inokurudzira kubhadhara kudzidzisa nekuita zvakadai sekudzokera shure, kumativi ekufamba, zvitsitsinho kufamba, zvigunwe zvichifamba, uye zvakamira kubva pakagara. Iwe unogona kuwedzera izvi zvakanyatsofamba kune kufamba kwako kwezuva nezuva kuti unakidzwe mabasa maviri. Tai chi uye yoga inogonawo kubatsira kukura.
Wedzera Flexibility Exercises Sokutaura
Tora maminitsi gumi okuwedzera pane rimwe zuva rekushanda zuva kuti utambanudze matanda ako makuru nemasikoni . Tora masekondi 10 kusvika ku30 kubva pane, uye dzokorora imwe neimwe katatu kusvika mana. Kutsigira kunobatsira muupenyu hwako.
Mirayiridzo Iyo Inofananidzwa Sei Nevamwe?
IAACSM / AHA mirayiridzo yakasiyana kubva muDhipatimendi reMweya weUnited States uye Human Services 2011 mazano mune zvishoma chete. Nhungamiro yeHHS inoshandiswa kwemaminitsi 150 ekuita basa rakaenzana mukati mevhiki, uye inoti kuparadzira mukati rose vhiki. Icho chiyero chakafanana chekudzidzira, asi nehuwandu hukuru mune zvahuchigoverwa vhiki rose. Masangano anoti anotsigira mirayiridzo yeHHS.
Tungamira Chirongwa Chebasa
Vakuru vakwegura vane utano vanogona kutanga ivo pachavo, asi vangada kushanda nemupi wehutano wehutano kana mudzidzisi kuronga hurongwa hwekuita basa hwakachengeteka uye hwakakodzera. Kana uine chirwere chisingaperi, shanda nachiremba wako kana mumwe wehutano wehutano kuti uite chirongwa chebasa chinotarisa chero hupi hwehutano hwako, ngozi, uye kurapa. Iwe uchawana zvakanakisa kubva pane zvaunogona kuita zvakachengeteka.
Zvimwe Zviri nani-Asi Kutanga ndiyo Best
Iwe haufaniri kumira nekungoita zvishoma zvishoma zvekuita purogiramu yakanyorwa. Kuwedzerwa nguva uye kushanda kwenguva yakareba kunogona kuderedza kupera kwehutano hwehutano uye kubatsira kudzivisa kuwedzera kuwanda .
Zvisinei, vamwe vakwegura vangave vane zvingakwanisi uye havagone kuwana zvishoma. Chero huwandu hwekurovedza muviri huri nani kudarika chero, saka kutanga kutora ndicho chinhu. Iwe unofanirwa kudzivisa kusaita. Tanga nemhando ipi zvayo yebasa.
> Sources:
> ACSM, AHA Kutsigira Federal Federal Activity Guidelines. American College of Sports Mishonga. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-aha-support-federal-physical-activity-guidelines.
> Nelson ME, Rejeski WJ, Blair SN, uye. al. Basa Romuviri uye Utano Hwomunhu Muvanhu Vakwegura Vakuru: Kurumbidza Kubva kuAmerican College of Sports Medicine uye American Heart Association . Circulation . 2007; 116 (9): 1094-1105. doi: 10.1161 / circulationaha.107.185650.
> Basa Rokuita Mirayiridzo yevaAmerica, Chitsauko 5: Active Vakwegura Vakuru. HHS Office yezvirwere Kudzivirira uye Utano Kukurudzira. https://health.gov/paguidelines/guidelines/chapter5.aspx.