Pazvinouya kuhutano hwehutano, muviri wakakwana hunoita basa rinokosha. Kutaura zvazviri, Centers for Disease Control uye Kudzivirira (CDC) inobatanidza chiito chekuita muviri nguva dzose kusvika kuderedza ngozi yehutano hwehutachiona, chirwere chechirwere chechipiri chirwere cheshuga, zvimwe zvirwere, kuwedzera hutano hwemapfupa, kuwedzera hutano hwepfungwa, nekuvandudza hupenyu hwehupenyu nemakore. Uye iyo inongova zvishomanana zvezvibatsiro. Kutsvakurudza kwakabudiswa mumusangano weInterface Focus wegore ra2014 wakaona kuti muviri wakagadzikana wakagadzikana mupfungwa uye mumuviri kugadzikana, pamwe nekugogodza, asi imwe svondo ra2014 rakabudiswa mu Sports Medicine rakaona kuti kusimba kwemaviri mumwana kwakabatanidzwa nekuvandudzwa kwekuzviremekedza, utano hwemapfupa, uye kuderedza ngozi yehutano hwehutano uye hutachiona hunokonzerwa nehutachiona.
Kudzidzira muviri kunonyatsoita muviri wakanaka.
Zvechokwadi, vanhu vakawanda vanonzwisisa kuti kune zvikomborero zvinowanzobva pakugadzirisa hutano mumuviri. Kunyengedza kuri kunzwisisa chii, chaizvoizvo, "kufanana" ndiko, uye kuti munhu angaita sei kuti ave akakodzera. Ndiko kunowanikwa zvinhu zvishanu zvehutano. Izvi zvikamu zvishanu-mutsindo wemwoyo, musimba simba, musimba kutsungirira, kushandura mafungiro, uye kuumbwa kwemuviri-ndiyo purogiramu yeAmerican College of Sports Medicine's (ACSM's) mirairo yekuita basa, uye inopa Chishandiso chekubatsira kuronga nekuita iwe pachako kwakanyatsogadzirisa nguva yekuita basa.
1 - Mwoyo Mwoyo Mwoyo
Kutsungirira kwepfungwa (inonziwo cardiorespiratory endurance kana kuti aerobic fitness) inoreva kukwanisa kwemuviri wako kuti uwane oksijeni zvakanaka uye inobudirira uye ugozviisa kumatumbu emuviri wako nenzira yemwoyo, mapapu, mitsetse, midziyo, uye mitsipa. Nokuita zvekuita muviri nguva dzose zvinoshusha mwoyo wako nemapapu, unogona kuchengetedza kana kunyatsovandudza kushandiswa kwakanaka uye kuwedzerwa kwe okisijeni kumarongerwo emitumbi yako, kuwedzera masero emagetsi uye kugadzirisa zvinetso zvehupenyu hwezuva nezuva.
Sezvo chirwere chemwoyo chinokonzera vanenge 630 000 vakafa muUnited States gore rega rega, kutanga chirongwa chekuita basa chinowedzera kushaya muviri kwemoyo kunokosha. Kumhanyira, kufamba, mabhasikoro, kushambira, kutamba, kurovedza masangano, uye kubhota ndezvimwe zvishoma zvekushanda kwakagadzirirwa kubatsira upenyu hwemwoyo.
Chinokosha, hongu, isingachinji. IAACSM yekuita maitiro ekufambisa inoshanyira masaminitsi makumi matanhatu nemakumi mashanu ekuenzanisa mashoma vhiki imwe neimwe, kana maminitsi makumi manomwe ekushanda nesimba. Inogona kunge yakaita seyakawanda, asi iyo inoputsika kusvika pamaminitsi gumi nemaminetsi makumi matatu nemasere ezuva nezuva, mazuva mashanu pavhiki, zvichienderana nekuoma kwaunoita iwe pachako.
2 - Muscular Endurance
Musimba kutsungirira ndechimwe chezvinhu zviviri zvinoita kuti muviri huve hutano hwakanaka. Funga nezvekutsungirira kwemwoyo sezvinokwanisa boka reboka remasumbu kuramba richibvumirana nekupikiswa kwakapiwa. Vatyairi venguva refu vanopa muenzaniso wakajeka. Kuenderera mberi nekufambisa bhasikoro pamusoro penzira refu, kazhinji kunowedzera mhepo, mabhasikoro anofanirwa kukura mishonga isingagadziki mumakumbo avo uye glutes. Izvi zvinokonzera kusaneta musimba ndezvohupupuri hwehupamhi hwehutano hwekutsungirira.
Saizvozvowo, kubata plank kukudziridza simba rekutanga ndechimwe muenzaniso wekumanikidza kutsungirira. Kana uchinge wava kukwanisa kubvumirana nemimba dzako uye kubata muviri wako munzvimbo yakasimba, kutsungirira kukuru iwe unawo muchiuno chako, mimba, uye mapepa.
Zvakakosha kuziva, zvisinei, kuti musimba kutsungirira musungo boka-rakananga. Izvi zvinoreva kuti iwe unogona kukura zvakakwirira zvekutsungirira mune mamwe mapoka emasumbu (sevatyairi vengarava vanovaka kutsungirira mumakumbo avo) zvisingarevi kuti vashandise mhando imwechete yekutsungirira mune mamwe mapoka emasumbu. Saizvozvowo, kukoshesa kwaunosarudza kuisa pfungwa pamusana pokutsungirira kunofanira kunge kwakabatana zvakananga nehutano hwako kana hutano hwako.
Somuenzaniso, nekuda kwehutano, iwe unogona kukura nekutsungirira zvakakwana kuti usimudzire ndege dzakasiyana-siyana dzematanho kana kusimudza uye kutakura zvekudya kubva mumotokari yako kuenda kumba kwako. Asi kana iwe uchida kuva mutambi wekutsungirira, unokwanisa kukwikwidza mumitambo inoda kuramba ichiita musimba, sezvipingamupinyi zvemarudzi, CrossFit, kana kuti mabhasikoro, ungada kuisa pfungwa yakakwirira pakudzidzisa mitemo inoshandisa yakakwirira-kudzokorora simba simba uye mitambo-yakanyatsoita kuti iwe uve mutambi akanaka.
3 - Muscular Strength
Kunyange zvazvo musimba kutsungirira kunoreva kuti kuneta-kusagadzikana kweboka rakasvibisa boka, musimba musimba rinoreva huwandu hwekumanikidza boka remasumbu rinogona kubereka mune rimwe, zvose-kushanda. Mune simba yekudzidzisa mazwi, ndiyo yako-rep max max.
Sezvakaita musimba kutsungirira, muscular simba musimba boka-rakananga. Mune mamwe mazwi, iwe unogona kunge une simba rinoshamisa kwazvo, asi unofanirwa kushaya simba deltoids. Kana kuti zvinoshamisa zvisimba zvepectoral muscle, asi zvakaenzaniswa zvakasimba hamstrings. Ichi ndicho chikonzero chirongwa chakanaka chekudzidzisa simba icho chinotarisa zvose zvemasimba ako mashoma zvakakosha.
Izvo zvaunodzidzisa simba, zvakare, zvakagadzirirwa nehutano hwako nehutano hwako. Somuenzaniso, kana pfungwa yako iri pamusoro pehutano, unoziva kuti unofanira kunge wakasimba zvakakwana kusimudza bhokisi rakakura kana kuti ukasimuka nyore nyore kubva pachigaro. Mumamiriro ezvinhu aya, simba rinowedzera musimba rinogona kunge riri chimiro chemuitiro wekuita basa kunonyanya kuwedzera pakuvandudza musimba kutsungirira.
Kana, zvakadaro, iwe unoda kukudzikisa maserosi kana kukwanisa kukwidza zviremu zvakakura pamitambo, gadziriro yako yekudzidzira inofanira kunyanya kuiswa pakusimudza masero akaremara.
Zvinogona kuvandudza musimba simba uye kutsungirira panguva imwechete, asi kusarudza seti uye rep sche kuti zvienderane nezvinangwa zvako zvinokosha. Kazhinji kutaura, kana chinangwa chako kuti chiwedzere kusimba, unoda kusimudza zviremera zvakanyanya, kutora mishonga yako kuneta nechinangwa chimwe nechimwe. Kazhinji, izvi zvinoreva kuita zvigadziro uye zvishomanana zvakadzokororwa. Kana, zvakadaro, chinangwa chako ndechekuvandudza muscular kutsungirira, kuyerwa kwechiedza uye yakakwirira reps ndiyo inonyanya kushandisa nzira.
Chero maitiro, mazano eAACSM anotaura kuti vanhu vakuru vanofanira kuita masimba ekudzidzisa maitiro maviri kusvika kwemazuva matatu pavhiki vachishandisa zvakasiyana-siyana zvekudzidzira uye zvigadziro zvinotarisa mapoka makuru emasumbu. Izvi zvinogona kuitwa pamwe chete, kana kuti kuzvimiririra,, kuora mwoyo kwepfungwa. Semuenzaniso, nzira dzekudzidzisa dzedunhu dzinobatanidza masimba ekudzidzira uye cardio mune imwe chete yekudzidzira inogona kuita kuti purogiramu yako yekuita basa iwedzere.
4 - Kugadzikana
Kugadzikana kunoreva huwandu hwekufambisa kwaunenge uine kamuti. Sezvakaita musimba simba uye kutsungirira, kushanduka kwezvinhu kunobatanidza-zvakananga. Semuenzaniso, iwe unogona kuva nemafungiro akaoma , asi akasimba uye asingagadziki hamstrings kana mahudyu .
Kukanganisika kunokosha pane imwe nguva-inobatanidzwa mukushamwaridzana kusinganzwisisiki uye inogona kukanganisa kuenzanisa kwako, kubatana, uye kugona. Kuramba uine huwandu hwekutenderera kuburikidza nehutano hwako hukuru kunogona kuderedza mukana wekukuvara nekuvandudza mitambo yekuita.
Uye kana iwe uchikura, kukosha kwekushandura kunowedzera kunyatsojeka. Funga nezvevanhu vakwegura-vanowanzofamba nekugumburwa, kana kuti vakaomerwa nekusvika maoko avo pamusoro pemisoro yavo. Izvi zvinogona kuchinja hupenyu hwavo, zvichiita kuti zvive zvakaoma kuita mabasa ehupenyu hwezuva nezuva, zvakadai sokusvika zvinhu pane mashefu refu, kutora zvinhu kubva pasi, kana kungofamba zvakanyatsobudirira kuti uwane muganhu kana uchingotanga kuwa.
Kunyange zvazvo iwe unomisa zvachose kukwegura hazvibviri, kuchengetedza manotsi ako nekuchengetedza kufamba kunogona kukubatsira kuti uende zvakanaka mukati me Golden Golden Years. Iyo ACSM yekuita basa yekuita basa inoda kuti vanhu vakuru vashandise mukugadzirisa maitiro anosvika kwemazuva maviri kana matatu vhiki imwe neimwe. Iwe unogona kuita izvi kuburikidza nekutambisa kwepamusoro, apo iwe unobata kutambanudza kwemaminitsi 10-30 panguva imwe, kana kuburikidza nekushanda kunokutora iwe kuburikidza nekugadzirisa kushandura maitiro, akadai sebarre , yoga , Tai Chi, kana Pilates .
5 - Kugadzirwa kweMuviri
Muviri wehutano, kana chiyero chemuviri wako wemafuta akawanda kusvika kumafuta-asina mafuta, ndicho chikamu chokupedzisira chehutano hwehutano hwakanaka. Nokuti huwandu hwehuwandu hwemafuta hunobatanidza nehutano husina kunaka, hwakadai sehutano hwemwoyo uye chirwere cheshuga chechipiri, kuwana nekuchengetedza utano hwehutano hwakanaka chinangwa chenguva dzose yekugara maitiro emitambo.
Mashoko akanaka ndeokuti, kuvandudzwa kwemuviri kunowanzoguma nekushanda nekuvandudza zvimwe zvikamu zvina zvehutano. Kana iwe uchigara uchinge uchirova gym, uchiita cardio, simba yekudzidzira, uye kushanda pakugadziriswa, mikana urikukura musimba mashoma (mamwe emafuta aya asina mafuta) asi achideredza mafuta akawanda. Iko kuwirirana kunokonzerwa nemafuta anosimbiswa-asina mafuta-kuenzana, pamwe nekugadzirwa kwemuviri.
Zvechokwadi, kuti uone kuvandudzwa kwehutano hwemuviri, unofanirwa kuziva kuti chii chinotangira iwe. Kuzviyera pachiyero hazvizoiti zvinyengeri, sezvo uremu hwega hunokuudza chinhu pamusoro pekugadzirwa kwemuviri wako mukati. Pane kudaro, taura nemudzidzisi pamusoro pekuti muviri wako mafuta muzana wakaongororwa, kana kuti funga kutenga chiyero chinoshandisa bioelectrical impedance analysis (BIA) kuenzanisa mazana emuviri. Izvo zvinowanikwa zvinongorongedza izvo zvinowanzowa mukati mema matatu kana mana kubva muzana mapeji emazana emuviri wako chaiwo mazana emafuta, naizvozvo zvakakosha kuti urege kuiswawo kune dzimwe nhamba. Izvo zvakati, unogona kuzvishandisa se barometer kuti uone kuchinja uye uone kuti uri kuona kuvandudzwa kwenguva.
> Sources:
> Centres for Disease Control and Prevention. "Chirwere cheMweya Dhease Fact Sheet." https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm. 2017.
> Centres for Disease Control and Prevention. Nzvimbo Dzeutano: Chiitiko Chekuita. https://www.cdc.gov/healthyplaces/healthtopics/physactivity.htm. 2017.
> Silverman M, Deuster P. "Zvigadzirwa zvehupenyu izvo zvinoita kuti muviri uve nesimba mumuviri uye hune simba." Interface Focus Focus. https://doi.org/10.1098/rsfs.2014.0040. August 2014.
> Smith JJ, Eather N, Morgan PJ, Plotnikoff RC, Faigenbaum AD, Lubans DR. "Health Health Benefits ye Muscular Fitness yevana nevana vaduku: Kuongorora kwakarongeka uye kuongorora maitiro." Sports Medicine. https://doi.org/10.1007/s40279-014-0196-4. Svondo 2014.