Kubatsira kweAerobic, Interval, uye Kurwisana Kuita muviri
Kudzidzira muviri kunokurudzirwa senzira yekuzvidzivirira uye kubata chirwere chemagetsi. Asi kurovedza muviri kunoreva zvinhu zvakasiyana kune vanhu vakasiyana. Iwe unogona kushamisika kana kutora kufamba kwakasimba kwakakwana, kana kana iwe uchida kumhanya kana kusimudza zvisikwa. Vatsvakurudzi vari kutarisa kuti zvii uye zviyero zvekuvhima ndezvakanakisisa kuderedza dambudziko rako.
Metabolic Syndrome
Kana chiremba wako akati iwe une chirwere chemagetsi kana iwe uri pangozi yekukudziridza, iwe hausi woga.
Anenge chikamu chimwe chete muzvitatu chevaAmerica vose vanosangana nemirairo yemamiriro aya. Metabolic syndrome inokonzera ngozi yako yehutano hwepfungwa, chirwere cheshuga, uye chirwere cheshuga.
Nzira yehutachiona hwemagetsi ndeyekuti une zvitatu kana kupfuura zvinotevera:
- Mafuta akawanda kwazvo akapoteredza chiuno chako : Waistline yakaenzana kana kupfuura kupfuura masentimita 102 kumurume, 88 masentimita zvevakadzi.
- High triglycerides muropa rako : Triglycerides yakaenzana kana yakakura kudarika 150 mg / dL
- Kuderera kwemuviri wakanaka weketserolori muropa rako : HDL cholesterol yakaenzana kana kana kudarika 40 mg / dL
- High blood pressure: Systolic yakaenzana kana yakakura kudarika 130 mmHg kana diastolic yakaenzana kana yakakura kupfuura 85 mmHg
- Mushuga wepamusoro weropa : Kutsanya glucose yakaenzana kana kuti inopfuura 100 mg / dL
Kudzidzira muviri, kudya, uye kuora kurasikirwa kunogona kuvandudza zvakawanda zvezviyero izvi uye kuchinja kana kudzivirira zvirwere zvemagetsi.
Maitiro Okudzidzira Mazano Okugadzirisa Metabolic Syndrome
Mwoyo unoita muviri unofanirwa unorondedzerwa kubva kuAmerican Heart Association uye National Heart, Lung, uye Blood Institute inotarisa pamashandiro emagetsi, anonziwo cardio exercise.
Nhamba uye rudzi rwakakurudzirwa kudzivirira kana kubata chirwere chemagetsi ndechekuti:
- Tora 150 maminitsi pavhiki yehuwandu-kusvika-simba-yakasimba basa rekuita.
- Kudzidzira muviri kunogona kuputsika kusvika mumisangano yemaminitsi gumi kana kupfuura mukati mezuva.
- Kufamba nokukurumidza (makiromita matatu paawa kana kukurumidza) muenzaniso wekuongororwa-kuwedzerwa kwemaitiro ekuita, asi chero basa rinosimudzira mwoyo wako kuwedzera rinosanganiswa.
Kuenzanisa-kuwedzeresa muviri kunokwidza mwoyo wako kusvika kumakore makumi mashanu makumi manomwe ekuwedzera kwemoyo wako. Iwe uri kufema zvakaoma kudarika zvinowanzoitika asi unogona kutaura uchida mitsara yakazara. Kudzidzira zvimwe kunze kwekufamba kwenguva kunosanganisira bhasikoro pazasi pamakiromita gumi paawa, mvura yeerobics, tennis mbiri, kana kutamba kwebhora.
Maitiro makuru-mashoma anosanganisira kumhanya, bhasikoro pakurumidza kukurumidza, kutamba kweaerobic, singles tennis, uye chero basa rinoita kuti mwoyo wako uwedzere kusvika kusvika kune makumi manomwe kusvika ku85 muzana yenguva yako yepamwoyo. Iwe unongokwanisa chete kutaura mumitsara mafupi.
Vakawanda vane mafungiro ehutano, akadai seFitbit, maitiro ekuenzanisa-kusvika-akasimba mashoma emitambo yekudzidzira . Pamusoro peFitbit, idzi dzinonzi miniti inoshanda. Kuchechechedza chiyero ichocho kunogona kukubatsira kuti uve nechokwadi chokuti uri kuwana maitiro anokwana anerobic zuva rimwe nerimwe.
Aya mazano haatauri zvakananga kudzidziswa kwemazuva, izvo zvinosanganisira kuputika kwepamusoro-soro basa mukati mekuita basa rekuita zvekuita kuti mwoyo wako uwedzere. Kuramba kushandiswa (kana basa rinosimbisa musimba) haritauri zvachose, kunyange zvazvo simba rekushanda mazuva maviri pavhiki rinokurudzirwa hutano uye hutano muDhipatimendi reMweya weUnited States neHuman Services '2008 Chiito Chekuita Nhengo Mirayiridzo yevaAmerica.
Vatsvakurudzi vave vachitsvaga kuti maitiro aya ekurovedza anobatsirawo mukuderedza dambudziko rekugadzirisa zvirwere.
Migumisiro yeAerobic Exercise Pamwechete uye Kana Yakasanganiswa Nokuramba Dzidzira
Meta-kuongororwa kwemiedzo 16 yakarongedzwa yakarongeka yakagadzirirwa kuona kana aerobic maitiro kana kusanganiswa kweaerobic uye kusagadzirisa muviri kwaive nemigumisiro inokonzerwa nevarwere vakanga vane chirwere chemagetsi. Tsvakurudzo yavo ye data yakawana izvi:
- Kubatsira kweAerobic kunobatsira : Aerobic zvoga zvinowedzera kukurudzira muviri wehuwandu huwandu (BMI), chiuno chechiuno, triglycerides, uye zvose systolic uye diastolic yeropa rekuyeresa kana achifananidza migumisiro yeavo vakashandisa varwere vakaramba varipo. Zvimwe zvakabatsiro zvekurovedza muviri zvinosanganisira muviri wakadzika uremu, mafuta akawanda, kutsanya ropa glucose, uye LDL cholesterol. Vanhu vaifarira maitiro aerobic vakange vashandura hutano hwakanaka hunoenzaniswa ne VO2peak . Zvinofadza kuti HDL yakasarudzwa nehutachiona.
- Kusanganiswa kwekuita muviri kunobatsira : Kubatanidza aerobic nekudzivirira muviri kunowedzera zvakanakisisa chiuno chechiuno, systolic ropa, uye HDL cholesterol. Kungofanana nebasa rinoshandisa aerobic roga, kushaya muviri kwakagadziriswa kwakaonekwa sekuonekwa kwe VO2peak. Zvimwe zviyero hazvina kuchinjwa.
- Migumisiro yehutachiona hwekuita zvemaitiro: Aerobic muviri wakagadziridzwa zvikuru kune avo vakashandisa zvakasimba (sekuita kumhanya) pamwe neavo vaifarira purogiramu yekubatanidza yekuenzanisa kushanda nesimba (sekufambisa kufamba) pamwe nekudzivirira kudzidzira. Kunyanya-kukwanisa kuita basa kwaiva kwakakunda pakasvika pakaderedza systolic blood pressure. Kwakanga kusina musiyano pakati pekuita maitiro emakwikwi mamwe emigumisiro.
- Kuramba kudzidzira chete : Hapana zvidzidzo zvekumanikidzira muviri chete zvakabatanidzwa, asi vanyori vanotaura kune dzimwe dzidzo dzinoti dzinogona kubatsira uye dzinokurudzira hutsvakurudzo hunodiwa.
Ukuru hwemigumisiro inobatsira yakanga yakakosha asi duku. Izvi zvinotungamirira kumubvunzo wokuti kana vaizoita mutsauko mune zvoutano. Muchechi yako inogona kuderera, asi kurovedza muviri iwe pachako hakugone kukwana kukuita iwe pasi pechikumbaridzo chemaitiro ekugadzirisa zvirwere. Ropa rako rekuedzwa rinogona kutarisa zviri nani, asi rinoreva here kuti une ngozi shoma yekurwadziwa kwemoyo kana chirwere? Vatsvakurudzi vanocherechedza kuti kurovedza muviri inzira imwe chete yekugadzirisa zvirwere zvemagetsi. Kugadzirisa nguva yakawanda nguva , kuvandudza kudya, nekuwana kurara zviri nani mamwe mazano ekuderedza ngozi.
Kudzidzisa-Kuvharidza Kukurukurirana (HIIT)
Maitiro akawanda anonyanya kuonekwa ekushanda kwemaawa uye mapurogiramu anosanganisira kuputika kwekuwedzera kwekuita muviri, zvakadai sokudzokorora zvinyorwa zveminiti zvinoteverwa nekufamba, kana kukurumidza kufamba kumhanya kwemaminitsi mashomanana. Pasinei nokuti maitiro aya aerobic workouts ari nani kumagadzirirwo emagetsi anoramba ari mubvunzo wakashama. Kunyange zvazvo kune zvimwe zvidzidzo zvinoratidza kuti dzine zvakawanda zvinogadzirisa pane kuenderera mberi kuenzanisa-kuwedzera simba, zvidzidzo izvi zvave zviduku uye zvimwe hazvisi zvepamusoro. Yakave yakashata zvikuru kuti utaure kuti HIIT iri nani. Asi kana iwe uchifarira HIIT kushanda, inofanirwa kunge iine zvimwe zvakafanana nedzimwewo maitiro aerobic.
Zvinyorwa zvemafuta, elliptical trainers, uye mabhasikoro akasimudza kazhinji ane zvikomo kana kuti nguva dzekushanda zvishoma zvakarongwa kuti iwe ushandise. Kana uchifarira kufamba kana kubuda panze, kune nzira dzakawanda dzekuwedzera kuwedzera kwehupamhi hukuru kune zvaunoshanda. Kurumidza, tora chikomo, kana kushandisa masitepiti kuti uwedzere mwoyo wako.
Kuramba Kuedza Kudzidzira uye Ngozi yeMetabolic Syndrome
Tichitarisa zvakananga pamusoro pemigumisiro yekudzivirira muviri, chidzidzo paCoper Clinic muDallas, Texas chekutarisa kana vanhu vanopfuura 7 400 vari muzviitiko zvavo zvekuvhima vakagadzira mishonga yemagetsi. Vaiona kuti 15 kubva muzana yevaya vari mune zvidzidzo zvavo vakagadzirisa zvirwere zvemagetsi uye vanogona kutarisa kumashure maitiro avo chaiwo uye mararamiro avo uye kana vakasangana nemitemo yekuita basa reUnited States :
- Kusangana nekurudzirwa kwekudzivirira muviri kaviri pavhiki kunoderedza dambudziko remagetsi emagetsi ne17 muzana, pasina kuzvipira kwekuita.
- Kusangana kwekurudzirwa kweaerobic nekudzivirira muviri kunoderedza dambudziko remagetsi emagetsi ne 25 muzana.
- Kuenzaniswa nekusagadzikana kupikisa, kuita kupikisa kwemaawa mashoma kweawa pavhiki kunoderedza dambudziko rehutachiona hwemagetsi ne 29 muzana. Kupedza nguva inopfuura awa pavhiki pakurwisana nekutengesa muviri hakuna kupa chero kuwedzera kuderedza ngozi.
Izvi zvinoguma migumisiro inoratidza kuti iwe unogona kuderedza ngozi yako yehutachiona hwehutachiona kuburikidza nekuwana muwandu hunoridzirwa wekudzivirira muviri, pamwe nekuwanda kwekurudzirwa kwekuita zvemaitiro.
Kuramba kudzidzira basa rinosimbisa musimba . Iwe unokwanisa kusimudza zvigadziko , shandisa mishonga-kutarisa michina yekushandisa, kushandiswa kwemasimba ekudzivirira, kana kuita miviri ye bodyweight yakadai se-push-ups, crunches, uye squats.
Shoko Rinobva
Pasinei nokuti unofamba, bhasikoro, kutamba, kumhanya, kana kusimudza zviyero, unogona kunge uri kuderedza ngozi yako yehutachiona hwehutachiona. Ita zvaunofarira zvikuru uye edza maitiro akasiyana-siyana ekurovedza muviri kune zvinonhuwira zvinhu. Kana iwe ukapfeka chiitiko chekuongorora, chengeta maminitsi ako emitambo kuitira kuti uone kana uri kusvika kune zvakakosha zvinowanikwa vhiki imwe neimwe. Kana zvisina kudaro, edza kuramba uchiwedzera nguva yako yekushandisa. Usapinda muitiro wekudzivirira uye, pamusoro pezvose, tsvaga zvinhu zvinonakidza kuitira kuti iwe uenderere mberi kuzviita.
> Sources:
> Bakker ECAA, Lee DC, Sui X, et al. Sangano Rokurwisana Kuedza Kudzidzira, Kuzvimiririra uye Kunobatanidza neAerobic Exercise, Nekuda kweMetabolic Syndrome. Mayo Clinic Proceedings . 2017; 92 (8): 1214-1222. doi: 10.1016 / j.mayocp.2017.02.018.
> Kessler HS, Sisson SB, KR. Izvo Zvinogona Kuwedzera Kuwedzera Kupindira Kunodzidziswa Kuderedza Dambudziko reCardiometabolic Disease Dambudziko. Sports Medicine . 2012; 42 (6): 489-509. doi: 10.2165 / 11630910-000000000-00000.
> Ostman C, Smart NA, Morcos D, Duller A, Ridley W, Jewiss D. Migumisiro Yokudzidzisa Kudzidzira Kuita Muzvirwere Muzvipatara Muvarwere NeMetabolic Syndrome: Ongororo Yakarongeka uye Meta-analysis. Mwoyo weDeabetology . 2017; 16 (1). doi: 10.1186 / s12933-017-0590-y.
> Basa Rokuita. National Heart, Lung, uye Blood Institute. https://www.nhlbi.nih.gov/node/24059.
> Kudzivirira uye Kurapa kweMetabolic Syndrome. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/Prevention-and-Treatment-of-Metabolic-Syndrome_UCM_301927_Article.jsp#.WoXvEedG3x8.