Iyo Inofungira Sei uye Kuti Inogona Kuiwana Sei
Mazano ehutano anopa chiremba chechimiro uye chiyero chekudzidzira muviri kunodiwa kuti uve nehutano hwakanaka. Kushanda kwekuita muviri kwakakurudzirwa kwemaminitsi makumi matatu pazuva kwemazuva mashanu pavhiki kana maawa maviri uye 30 maminitsi evhiki. Asi chii chinonyanya kuwedzera simba? Tsvaga kuti ndezvipi zviitiko zvinobudirira muzinga iri uye kuti iwe unogona sei kuziva kana iwe uri munharaunda-yakasimba nzvimbo.
Zvainonzwa Sezvakaita
Nhamba yakaderera yebasa inooneka inowedzera mwoyo wako nekufema kwekufema. Iwe unogona kutuka, asi iwe uchiri kukwanisa kuramba uchikurukurirana. Iwe unogona kutaura, asi haugoni kuimba. Iwe unoziva uri kuenzanisa uchifananidza nokuita basa rezuva nezuva rakadai sekufamba nenzira iri nyore. Asi iwe hausi kunyunyuta uye kuzvikudza.
Nhauriro yemwoyo wako
ICDC inotsanangura izvi se50 muzana kusvika 70 muzana yepamusoro yepamwoyo. Kakawanda kwepfungwa yemwoyo yakasiyana nemakore uye inogona kuwanikwa kuburikidza uchishandisa chengetara yemhepo chechikwere kana chekushandisa . Kuti uone kutengesa kwomwoyo wako, unogona kutora masimba ako kana kushandura kutara kwemwoyo, app rate yemoyo, kana kuwana maoko-based heart rate kubva kune fitness band kana smartwatch.
Unofanira Kuita Zuva Rakawanda Zvakadini?
Kwemaminitsi gumi nemanomwe emabasa ekusimba anoramba achidiwa kuitira kuti iongorwe sechitsva chekuita basa. Kunyange zvazvo maminitsi makumi matatu pazuva achikurudzirwa, unogona kuputsa izvozvo kusvika zviviri kusvika kune zvitatu zvidzidzo zviduku, imwe neimwe maminitsi gumi.
Mhando dzeModerate Intensity Exercise
Kune mabasa mazhinji ayo anowanzoverengwa seanoenzanisa-simba guru. Heano mamwe emamwe anozivikanwa zvikuru:
- Kutanga kufamba
- Kuramba kushamisika
- Kufamba kana kutambaira pane treadmill
- Elliptical trainer
- Bhasikoro riri pasi pemakiromita gumi neawa, panzvimbo yepamusoro kana nemakomo mashoma
- Kushambira zvishoma
- Water aerobics
- Ballroom kutamba uye kutamba kwemitambo
- Softball uye baseball
- Volleyball
- Twine tennis
- Gardening
For the Mobility Challenged
Kana iwe usingakwanisi kushandisa makumbo ako, unogona kuwana unyanzvi-kupfurikidza muviri uchishandisa bhuku remagetsi kana shanduro (ergometer), kunze kwekushambira kana kuti mvura inotyisa. Kana iwe ukakwanisa kushandisa makumbo ako asi iwe haubvumiri kufamba kana kutamba, edza bhasikoro kana kushambira.
Chii Chisingatengi?
Kufamba nyore nyore pasi pemaminitsi gumi hazvirevi sekuenzanisa-kusimba kwemaitiro aerobic. Iwe unogona kuwana zvikwereti zvinopfuura 10 000 pazuva pazuva rako pedometer, asi kunze kwekuti iwe uite zvimwe zvidzidzo zvemaminitsi 10 kana kupfuura panguva yakakurumidza, iwe hauna kuchiwana. Kungongowedzera matanho pane pedometer yako paunenge uri nyore kana kuti kuburikidza nekupfupika kwekufamba hakuiti.
Basa rakawanda rinotarisa, pedometers, uye mashizha akachenjera achienderera mberi nekufambisa nhanho ivo vanofunga kuti vakarurama kuti vawane kuongororwa-kusimba kwekudzidzira kushanda nesimba-simba guru. Vanoparidza izvi semaminitsi ezvidzidzo uye maitiro emakoriya akapiswa. Iyo nzira yakanaka yekuongorora uye kuva nechokwadi chokuti uri kuwana maitiro ekudzidzira akakodzera.
Nzira Yokutanga Nayo
Iwe unogona kuvaka basa rinonyoresa muupenyu hwako mararamiro nekufamba nekukurumidza kwemaminitsi gumi.
Iwe unogona kuisa izvi mune zvaunogara uchiita. Tanga nekufamba pazvishoma zviri nyore kwemaminitsi mashomanana. Zvino tora rutsoka kwemaminitsi gumi. Dzimwe nguva dzinofanirwa kufamba dzinenge dziri pamabasa ekuzorora kana masikati, kana usati wasvika kana mushure mezuva rekushanda kana uchifamba imbwa yako.
Iwe unogona kufamba mumba, kunze, kana kushandisa treadmill. Iwe unogona kudzidza kushandisa nzira dzakanaka dzekugadzirisa nekufamba kuitira kuti zvive nyore kuti uwane pakarepo nguva. Mushure mokunge iwe uine rusununguko kufamba uchimhanya kwemaminitsi gumi panguva, unogona kutanga kuwedzera nguva yako yekufamba nemaminetsi mashoma purogiramu vhiki imwe neimwe. Iwe unogona kufambira mberi kuti unakidzwe nekushanda kwakasiyana-siyana kwekushanda kwezvinhu zvakasiyana-siyana, kuchinja kusimba.
Shoko Rinobva
Iwe unogona kuona kuti haugone kufamba nekukurumidza zvakakwana kuti uwedzere kutora mwoyo wako mukati mechirwere chepamusoro. Kana zvakadaro, funga nezvimwe zviitiko zvakadai sebhasikoro, kushambira, kana kushandisa shanduro inonzi elliptical apo zvingave zviri nyore kuti iwe uwane huwandu hwekuita basa.
> Sources:
> Shingairira Nzira Yako: Chikamu Chechokwadi Chevakuru MaDhipatimendi Rehutano neHuman Services.
> Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Kuita Zvepanyama uye Utano Hwevanhu. iyo American Heart Association . " Circulation. 2007 Aug 1.