Isu tese tiri kutsvaga nzira dzekuonda, kukwana, simba, uye kazhinji kunzwa zviri nani. Kubva pane ongororo dzakawanda, masayendisiti akatumidza chiitiko chinonyanya kubatsira kwehupenyu hurefu, hutano uye mufaro. Uku ndiko kurovedza muviri.
Ini handizvione semunhu anofarira maekisesaizi uye ndinonakidzwa nekupedza nguva ndiri mujimu ine zvimisikidzo, asi hapana kana mutoro unobatsira muviri wese, kusanganisira moyo nehuropi, sekurovedza muviri. Kushanda akawanda mitezo yemuviri panguva imwe chete kunoda kusimba, simba, kufunga, kuziva uye kugona.
Kutanga, ngatirangarirei kuti kurovedza muviri chii. Chinongedzo chinopihwa neshoko iro pacharo, rakaumbwa kubva muchiGiriki "aero" - "mhepo". Nheyo yekurovedza muviri iko kudyiwa kweiyo yakawanda okisijeni nemhasuru (kusiyana nemitoro yesimba yeanaerobic, apo simba rinogadzirwa nekuda kwekukurumidza kwemakemikari kuparara kwehuwandu hwezvinhu mumhasuru pasina kutora oxygen. Naizvozvo, kurovedza aerobic kunozivikanwa ne:
- nguva uye kuenderera,
- zvine mwero,
- kuiswa kwenhamba hombe yemhasuru mumuviri wese,
- kuwedzera kurova kwemoyo uye kufema.
Chaiko kurovedza muviri kweaerobic ndiko kumhanya, kufamba, kuchovha bhasikoro, kushambira, kutamba, mitambo inoshingairira, etc. Kukwanisa kuita maekisesaizi kwakanangana chaiko nedunhu remwoyo, iro rinopa mhasuru ine oxygen nemanyuturu. Naizvozvo, kurovedzwa kweaerobic kunodaidzwa zvakare kunzi kudzidziswa kwemweya.
Tsvakurudzo yakawanda inoratidza kubatana kwakasimba pakati pekurovedza muviri uye hutano. Mumwe wavo aisanganisira vakadzi mazana matatu vakarova cancer yemazamu. Vakaona kuti mushure mevhiki rimwe rekurovedza muviri, vakadzi vakanzwa kusaneta, kuwedzerwa simba, uye vakakwanisa kupedzisa ongororo dzepamhepo zvine chekuita nekudzidza. Nekudaro, kurovedza muviri kunogona kuve kurapwa kunovimbisa kwehukama-hwakanangana nekukanganisika kwekuziva.
Mune kumwe kuongorora, masayendisiti akasimbisa kukosha kwemaerobic kurovedza muviri kuti uve nemamiriro akanaka. Maitiro ezuva nezuva evarwere vane kiriniki yekushushikana yaisanganisira kufamba kwemazuva ese kwemaminitsi makumi matatu. Nechekare mushure memazuva gumi, mamiriro evarwere akavandudzwa, uye zviratidzo zvekusuwa zvakaderera. Uyezve, kuzviisa pasi uye zvine chinangwa shanduko muzviratidzo zvekushushikana zvakanyatso kuenderana. Nekudaro, kurovedza muviri kweaerobic kunogona kusimudzira zvakanyanya mamiriro evarwere vane hosha dzekushungurudzika munguva pfupi.
Nomuzvarirwo, masayendisiti ari kutsvaga tsananguro yekuti mashandiro ekusimudzira manzwiro "anoshanda" sei uye nei kurovedza muviri kuchikanganisa mashandiro ehuropi. Heino imwe tsananguro inogona kuitika: kuyerera kweropa mumuviri wese kunowedzera kusimba, uye izvi zvinobatsira uropi kuti igamuchire yakawanda yeoxygen yainoda, uye nekudaro, kuti ishande zvakajeka uye "pakudiwa". Kurovedza muviri kweaerobic, iyo inomutsa kuyerera kweropa kuenda kuuropi, inodzora kuparara kwechisikigo kwetishu dzehuropi.
Sezviri pachena, iri pane iyi nhungamiro kuti mumwe mhedzisiro iyo kurovedza muviri kunounza kuhuropi hwedu hwakavakirwa. Ndiri kutaura nezvekudzora njodzi yekurohwa nevaya vanogara vachiita mitambo inoshanda. Nekudaro, vesaenzi paUniversity yeTexas vakaona kuti mitambo iri pakati pemakore makumi mana nemakumi mashanu nemakumi mashanu inoderedza njodzi yekurohwa nekukwegura neanopfuura chetatu. Chidzidzo ichi chaisanganisira vangangoita makumi maviri evarume nevakadzi uye vakatora bvunzo dzekusimba pane treadmill. Masayendisiti akacherekedza masimba ezvehutano hwavo zvirinani kusvika pamakore makumi matanhatu nemashanu uye vakagumisa: avo vane chimiro chemuviri pakutanga chaive nani, 45% kashoma kutambura nesitiroko pakukwegura. Zvakare, mhedzisiro iyi haina kutsamira pane zvakakosha zvinhu zvakadai seshuga uye kuwedzerwa kweropa.
Uye imwezve yakakosha poindi: zvinoitika kuti kuti uwane iyo yakawanda kubatsirwa kubva kueerobic kurovedza muviri, haufanire kushanda zvakapfurikidza, kudzidziswa kushoma kwakaringana! Vanyori vechinyorwa chiri mubepanhau reAmerican Medical Association Internal Medicine vakatarisa kukosha kwezita ra2008 rehurumende reUS rekuita zvekuita (mashoma maminetsi zana nemakumi mashanu ekurovedza muviri zvine simba pavhiki, kana maminetsi makumi maviri pazuva). Masayendisiti akaongorora data kubva kuongororo dzakapfuura dzeanopfuura mazana matanhatu nemakumi matanhatu emamiriyoni eAmerica neEuropean varume nevakadzi. Avo vakatevera iwo mashoma maitiro ekurovedza muviri vakaderedza njodzi yavo yekufa nguva isati yakwana nechetatu. Mhedzisiro yakanaka kwazvo kubva kukufamba kwemazuva ese 150-miniti, handizvo here? Saka kurovedza muviri kunogona kutaridzika zvakachengeteka seyakafanira chiitiko chemuviri kwenguva refu.
Uye hechino chimwe chinonakidza kuwana kubva pachidzidzo chimwe chete ichi: kudarika zvakatemwa zvakapetwa kaviri kana katatu wakapa muganho mudiki pane "zvine mwero." Mune mamwe mazwi, kuita kanenge kurovedza muviri kweaerobic kunobatsira zvakanyanya pane kusazviita zvachose, uye kunobatsira kupfuura kuzvinetesa nekuita maekisesaizi akareba uye akawandisa. Zvinotaridza kwandiri kuti ichi chinhu chakasimba kukurudzira kuti pakupedzisira uite zvishoma kufamba, kumhanya, kushambira, kuchovha bhasikoro, kutamba kana mamwe marudzi eerobic chiitiko tsika yezuva nezuva, nekuti tarisiro yehupenyu hwako, hutano hwakanaka, hunhu hwakanaka huri panjodzi!
Kana iwe uchiona zvichinetsa kusarudza rudzi rwechiitwa chinokodzera iwe, edza kumhanya! Iyo Journal yeAmerican College yeCardiology inoshuma kuti kumhanya kunogona kubatsira kudzikisa njodzi yekufa kubva kuzvirwere, kusanganisira chirwere chemoyo, zvisinei kuti kure zvakadii, nekukurumidza sei, kana kuti tinomhanya kangani! Kwemakore gumi nehafu, vesaenzi vakaunganidza ruzivo nezve hutano hwevanopfuura zviuru makumi mashanu nezvishanu zvevarume nevakadzi kubva pamakore gumi nemasere kusvika zana. Vamhanyi vari 55% vashoma panjodzi yekufa zvachose uye makumi mashanu neshanu muzana panjodzi yekufa nechirwere chemwoyo kana sitiroko. Zvakare, kunyangwe pakati peavo vamhanyi vaive vakafutisa kana kusvuta, kufa kwaive kwakaderera pane kune vanhu vasina kudzidzira kumhanya, zvisinei neyakaipa tsika uye huremu hwakawandisa. Zvakaitika zvakare kuti vamhanyi vaigara paavhareji makore matatu kureba pane avo vasina kumhanya.
Kune zvimwe zvakanaka zvehutano zvinosanganisirwa nepfupi aerobic kurovedza muviri. Hupenyu hwekugara unowedzera mukana wekukura kwezvirwere zvakawanda (chirwere cheshuga, chirwere chemoyo neitsvo, kufutisa, nezvimwe). Uye dambudziko nderekuti kana iwe ukapedza yakawanda yezuva usingaite basa (semuenzaniso, muhofisi), saka nyangwe mangwanani kana manheru mitambo haizobhadhare kukuvara kwakakonzerwa noutano hwako mumaawa mashoma anopedzerwa pachigaro chebasa. Nekudaro, ongororo ichangobva kuitwa yakaratidza kuti avo vakangomuka awa yega yega kuti vafambe kwemaminetsi maviri chete vakadzora njodzi yavo yekufa nguva isati yakwana neinenge 33% zvichienzaniswa nevanhu vakagara vasina mabhureki. Ichi chidzidzo ndechekutarisa mune zvakasikwa uye chinotibvumidza kuti titaure chete nezve kubatana pakati pehupenyu hurefu uye kuita kwepfupi kuita kwekuita muviri panguva yekugara muhofisi (kana kumwe kunhu), asi zvinokwanisika zveiyi tsika zvinoita sekuyedza. Bhonasi: Masayendisiti kuStanford University akawana kuti kufamba kunowedzera kugona ne60%. Chikonzero chakanaka chekuzorora kubva kubasa kwemaminetsi mashoma! Hedzino nhanhatu nzira dziri nyore dzekufamba kazhinji mukati mezuva rako rebasa.
Nekudaro, kurovedza muviri kweerobic kwakakodzera kune wese munhu anoda kubvisa mamwe mapaundi, kugadzirisa kurara, kugadzirisa hutano, uye kurarama kwenguva refu. Iwo zvakare akakodzera kurovedza kuti uve nemanzwiro akanaka. Kushingairira kufamba, kumhanya, kushambira, kusvetuka, tenesi - sarudza kuravira chero chiita chakareba uye zvine mwero chiitiko chemuviri chinowedzera kurova kwemoyo uye kufema. Rovedza muviri nguva dzose - uye uchave uine hutano uye unofara!