kugwinya
Kumashure uye Spinal Fitness paPUSH seRx inotungamira nhandare ine laser yakatarisa pakutsigira zvirongwa zvedu zvemitambo yevechidiki. The PUSH-se-Rx Sisitimu chirongwa chemitambo chakanangana nemitambo yakagadzirirwa neane simba-agility murairidzi uye chiremba wemuviri ane makore makumi mana ane ruzivo akashanda nevatambi vakanyanya.
Chirongwa ichi chidzidzo chemultidisciplinary ye reactive agility, body mechanics, uye yakanyanyisa mafambiro ekufamba papakati payo. Mufananidzo wakajeka wehuwandu hwemasimba emuviri unobuda kuburikidza nekuenderera mberi uye kuongororwa kwakadzama kwevatambi vari kufamba uye pasi pekutariswa zvakananga mitoro yekushushikana.
Kuratidzwa kune biomechanical vulnerabilities inoratidzwa kuchikwata chedu. Pakarepo, isu tinogadzirisa nzira dzedu dzevamhanyi vedu kuti vawedzere kuita. Iyi inogadziridza zvakanyanya sisitimu inogara ichigadziridzwa yakabatsira vazhinji vevamhanyi vedu kudzoka nekukurumidza, kusimba, uye kugadzirira mushure mekukuvara uku vachideredza zvakachengetedzeka nguva dzekupora.
Mhedzisiro inoratidza yakajeka kuvandudza agility, kumhanya, kudzikira kwekuita nguva pamwe nekuvandudzwa kwakanyanya postural-torque mechanics. PUSH-se-Rx inopa humwe hutano hwakawanda hunoshandiswa pakusimudzira kune vatambi vedu pasinei nezera.
by Dr Alex Jimenez Agility & Speed , kugwinya
Kune vanhu vanodzidzira nhambwe refu dzekufamba marathoni uye/kana zviitiko, zvinonangana nekuvaka hwaro hwekufamba, wobva wawedzera mileage zvishoma nezvishoma zvinobatsira kugadzirisa muviri kuti ugadzirire zvachose?
Kudzidzira Kufamba Kureba Kufamba
Kudzidzira kunobatsira vanhu kuti vagadzikane uye vachengeteke pakufamba daro refu uye zviitiko.
Kudzidzira kunofanira kutarisa pakuvaka nhanho yekufamba uye kuwedzera mileage zvishoma nezvishoma.
Vanhu vanoda kutsungirira, kwete kukurumidza, uye vanoda kuvaka simba repfungwa rekufamba kwemaawa pamwero wakatsiga.
Kuti uderedze njodzi yekukuvara kwekudzidziswa, kuwedzera mileage yese pasvondo / chinhambwe chekufamba kwakareba pasvondo kusvika kusapfuvura 10% inokurudzirwa.
Vanhu vanofanirawo kudzidzisa kupfeka giya rinopfekwa panguva dzekufamba daro refu.
Kudzidziswa kunogona kutora mwedzi mishomanana.
Kuve wakarongeka kunobvumira nguva yemuviri kugadzirisa uye kuvaka tsandanyama nyowani, kupa ropa, uye kutsungirira.
Zvirongwa Zvekudzidzisa Mienzaniso
Kutevera hurongwa hwekudzidzira marathon hwekuvaka mamaira uye kuona iyo yakakodzera hydration, hutano, uye giya rekufamba kwemazuva mazhinji uye mafambiro zvinokurudzirwa. Nekudaro, vanhu vanofanirwa kuvaka kumashure-kumashure-kumashure mazuva mazhinji muzvikamu zvavo zvekudzidzisa kuti vaongorore chero nyaya kana matambudziko anokonzerwa nekufamba nzendo refu pamazuva ekudzokera-kumashure.
Muenzaniso Kufamba Kudzidzisa Zvirongwa
Multi-Day Walks/Treks Training Schedule
13 mamaira pazuva / 21 makiromita
Shandisa chirongwa ichi chemarathons kana mamwe mafambiro emazuva mazhinji ane zvikomo uye nzvimbo dzechisikigo dzinoda bhegi.
Kudzidzira Kufamba Marathon
26.2 mamaira / 42 makiromita
Izvi zvichaita kuti muviri uende kure kure.
Paunenge uchidzidzira madaro emakiromita 31 kusvika ku100 / 50 kusvika 161 makiromita, kureba kwakareba kudzidzisa hakufaniri kudarika makiromita makumi maviri kusvika makumi maviri nemashanu,
Izvi zvinofanirwa kuitwa kaviri mwedzi miviri pamberi pemarathon kana chiitiko.
Tora pasi mwedzi pamberi pechiitiko kusvika 12.4-mamaira/20-kilomita chinhambwe.
giya
Zvipfeko zvese, shangu, sunscreen, mabhegi, nezvimwe, zvinofanirwa kuedzwa pamazuva ekudzidzira akareba chiitiko chisati chaitwa.
Tichifunga nezvemamiriro ekunze uye nzvimbo, ronga izvo zvichadikanwa uye kubviswa.
Edza zvinhu kunze, sevanhu vasingade kushamiswa nechinhu chisingazivikanwe pachiitiko. Kubva kumusoro kusvika kuzvigunwe, edza giya, kusanganisira:
Bhutsu/bhutsu, masokisi, zvipfeko zvemukati, bra, hembe, bhurugwa, ngowani, bhachi, negiya remvura.
Sarudza shangu kana bhutsu dzekufamba uye uzvipfeke pamazuva marefu ekudzidzira kuti uzviputse mukati uye uve nechokwadi chekuti vanoita.
Mabhegi ekumashure anofanirwa kuyedzwa pamazuva akareba ekudzidzira kuti ave nechokwadi chekuti anogona kutakurwa zvakanaka pamusoro pemadaro marefu uye ave neinodiwa.
Sarudza micheka yakasvibirira inobvumira ganda kufema uye kutonhora, kunyanya pasi pezvikamu. (Justin De Sousa et al., 2014 )
Vanhu vachada kupfeka giya rakafanana nevatambi vemarathon kana kufamba kuchizonyanya kunge kuri munzira kana asphalt.
Vanhu vanogona kugadzirisa giya ravo kana nzira isiri-nzira kana panguva dzakasiyana mwaka. Ziva izvo vamwe vanofamba nzendo refu vakapfekwa munzira imwechete kana chiitiko.
Vanhu vanogona kubatana nevamwe vanofamba kuburikidza nesocial media kana kuwana mhinduro dzemibvunzo inowanzo bvunzwa pawebhusaiti yechiitiko kana kwekwavanosvika.
Vanhu vanogona zvakare kubata director wechiitiko kuburikidza newebhusaiti kana social media.
udyo
Zvokudya zvakakodzera zvemitambo zvichagadzirira muviri kutsungirira basa.
Semuenzaniso, vanhu vanokurudzirwa kutevera kudya kunosanganisira 70% macarbohydrates, 20% protein, uye 10% mafuta.
Dzivisa kudya kweprotein yakawanda, sezvo inogona kukonzera matambudziko emvura uye kushungurudza itsvo dzako pasi pekutsungirira kwekufamba mamiriro. (Marta Cuenca-Sánchez et al., 2015)
Rovedza nemvura, zvinwiwa zvemitambo, chikafu, uye svutugadzike zvakatorwa kuchiitiko, uye usatsauke kubva pazviri panguva yechiitiko.
Mvura inodiwa kwemakiromita makumi maviri uye pasi pezviitiko, asi chinwiwa che electrolyte chinotsiva chemitambo chinogona kunge chiri nani pakufamba kwenguva refu.
Diluting kana kusiya imwe shuga inogona kuve nyore padumbu.
Iva nezvokudya zvagara zvarongedzerwa uye zvakanyorwa maererano nenguva dzichadyiwa.
Vanhu vanofanirwa kudya mafuta nemaprotein kuma ultramarathon madaro - izvi zvinogona kubva musanganiswa wetrail, masangweji enzungu, uye chocolate bars ine nzungu.
Carbohydrates inogona kupihwa nemitambo gels kana mabhawa emagetsi.
Zvinokurudzirwa kudzivirira zvigadzirwa zvakagadzirirwa madaro mapfupi uye mitambo yesimba sezvo zvichigona kukonzera matambudziko ekugaya kana uchifamba nzendo refu.
Kuronga Kufamba
Kuronga kunotanga nekuisa zvinangwa. Zvinotarisirwa zvinosanganisira:
Nguva yegore
mufambo
Kutakura kuenda kuchiitiko
Zvinodiwa zvekumhanya kwechiitiko
Altitude uye chikomo profile
Climate
Vanhu vanokurudzirwa kuti:
Gadzirira nekutsvaga nzira nemakwara.
Dzidza mamepu ekosi kuti uzive kuti ndeapi masevhisi anopihwa munzira uye izvo vanhu vanofanirwa kuuya nazvo.
Famba chinhambwe chakareba pasina chiitiko chinotsigira.
Bata vanhu vakafamba kosi.
Ziva nzvimbo nenzvimbo dzezuva rose, zvikomo, mugwagwa, nzira dzechisikigo, uye mumvuri.
Kana zvichiita, fambisa kosi yacho kuti ujairane nayo.
Vanhu vanogona kuwana mapurogiramu akagadzirirwa nzira yavo.
Kutora Mazororo uye Kuzorora
Kumbozorora kunofanira kunge kuri kupfupi – kushandisa imba yekugezera, kudya tudyo, kudzoreredza mvura, kusunga shangu, kana mabhandiji mablister.
Muviri unogona kuoma nekukasira panguva yekuzorora uye kutora maminetsi akati wandei kuti uwanezve kufamba mushure mekuzorora kwenguva refu.
Zvinokurudzira zvinogona kunge zviri kutora zororo rekufamba panzvimbo, izvo zvinoreva kuramba uchifamba asi uchimhanya zvakanyanya.
Foot Care
Vanhu vachange vawana izvo zvinovaitira zvine chekuita neshangu, bhutsu, masokisi, nezvimwe, pamazuva akareba ekudzidzira kudzivirira mablisters nekukuvara. Zvinokurudzirwa kuedza nzira dzakasiyana, dzinosanganisira:
Tepi yemitambo
Blister block pads
Sprays
Mafuta
Wicking uye / kana maviri-layered masokisi
Moleskin
Mira pachiratidzo chekutanga chekushatirwa pamwe nekufamba uye chiremba tsoka ine tepi, blister mabhandeji, kana chero nzira inoshanda zvakanyanya.
Mutumbi wakavakirwa kufamba. Kuronga uye kudzidza zvakanaka usati watora daro refu kana akawanda-mazuva ekufamba ichaita yakachengeteka uye inonakidza marathon.
Famba Zviri Nani, Urarame Zviri Nani
VIDEO
References
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Mhedzisiro yehembe-yemucheka wejira shati pane iyo physiological uye yekunzwisisa mhinduro panguva yeacute exercise mukupisa. Inoshandiswa ergonomics, 45 (6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Makakatanwa akatenderedza akakwira-protein kudya kwekudya: satiating mhedzisiro uye itsvo uye hutano hwemapfupa. Kufambira mberi mune zvinovaka muviri (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716
by Dr Alex Jimenez kugwinya , Simba & Simba
Kune vanhu vanotanga kusimudza masimbi, mayuniti emota akakosha pakufamba kwemhasuru. Kuvaka mamwe mayuniti emota kunobatsira kuvaka simba uye kuchengetedza tsandanyama?
Motor Units
Motor units inodzora skeletal tsandanyama uye ndiwo simba riri shure kwekufamba kwemuviri wese. (C J. Heckman, Roger M. Enoka 2012 )
Kusimudza masimbi nguva dzose kunodzidzisa muviri kugadzira mamwe mayuniti emota uye simba.
General nhungamiro inokurudzira kusimudza masimbi emapoka ese emhasuru mazuva maviri kusvika matatu asina kutevedzana pasvondo.
Kusagadzikana kunobatsira kuchengetedza tsandanyama.
Kufambira mberi nguva dzose kunowedzera njodzi yekudonha.
Zvavari
Kuita maekisesaizi kunowedzera simba remuviri, ukuwo kugara pasi uye kusaita basa kunoita kuti vashaye simba. Mota unit is a single nerve cell/neuron inopa tsinga kuti dziite innervate boka retsandanyama. Iyo neuron inogamuchira zviratidzo kubva kuhuropi izvo zvinomutsa mhasuru fibers mune iyo imwe mota unit kuti iite kufamba.
Tsandanyama dzinosanganisira mhando dzakasiyana dzefiber.
Iwo akabatanidzwa kumapfupa ane connective tissue, iyo yakasimba kudarika tsandanyama.
Multiple motor units akaparadzirwa mukati memhasuru.
Iwo mayunitsi emota anobatsira kuona kuti tsandanyama kupesana simba inopararira zvakaenzana mumhasuru.
Motokari zvikamu zvakasiyana-siyana uye zvinoshanda zvakasiyana zvichienderana nokuti kupi uye zvavanoita.
Madiki emota mayuniti anogona chete innervate mashanu kana gumi fiber. Semuyenzaniso, kubwaira kana kuhwihwidza.
Mahombe emota mayuniti anogona kuumba mazana emhasuru fibers ekudzungaira kana kusvetuka mafambiro.
Mashandiro Ainoita
Nhamba yezvikamu zvakagadziriswa zvinoenderana nebasa racho. Kusunga tsandanyama kwakasimba kunoda zvakawanda. Nekudaro, mashoma mayunitsi anodiwa kuti aite mafambiro kune vanhu vari kushandisa shoma kuedza.
Kubvumirana
Kana imwe unit yagamuchira chiratidzo kubva kuuropi, tsandanyama fiber dzinobatana panguva imwe chete.
Simba rinogadzirwa rinoenderana nekuti mangani mayuniti anodiwa kuti aite basa racho. (Purves D. et al., 2001 )
Semuyenzaniso, kunhonga zvinhu zvidiki sepeni nebepa kunoda mayunitsi mashoma chete kugadzira simba rinodiwa.
Kana ukanhonga bhero rinorema, muviri unoda mamwe mayunitsi nekuti simba rakawanda rinodiwa kusimudza mutoro unorema.
Muviri unogona kugadzira simba rakawanda nemhasuru dzakasimba.
Izvi zvinoitika kana uchisimudza simbi nguva nenguva uye kuremedza tsandanyama dzine huremu hwakawanda kupfuura dzavanogona kubata.
Iyi nzira inozivikanwa sekugadzirisa.
kwadzakabva
Chinangwa chekusimudza uremu ndechekudenha mamhasuru kuitira kuti vajairane nedambudziko idzva uye vakure musimba uye hukuru. Motokari zvikamu chikamu chikuru chekugadzirisa maitiro. (Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. 2017 )
Paunenge uchitanga kudzidzisa uremu, uropi hunotora mamwe mayunitsi pese panoitwa tsandanyama. (Pete McCall. Sangano reAmerican Council on Exercise. 2015 )
Sezvo vanhu vachienderera mberi nekushanda, kugona kwavo kuburitsa simba rakawanda rinowedzera uye mayunitsi anoshanda nekukurumidza.
Izvi zvinoita kuti mafambiro ashande.
Vanhu vanogona kuwedzera mota unit yekutora nekugara vachiwedzera huremu dambudziko kumamhasuru avo.
Kubudirira kunogadzira kufamba ndangariro .
Hukama pakati pehuropi, tsandanyama, uye mayunitsi emota anotangwa kunyangwe munhu akarega kushanda. Nzira dzichiripo kunyangwe munhu atora nguva yakareba sei.
Pakudzokera ku kudzidza , muviri ucharangarira kuchovha bhasikoro, kuita bicep curl, kana squat.
Zvisinei, mhasuru hadzizove nesimba rakafanana sezvo simba rinoda kuvakwa zvakare pamwe chete nekutsungirira kungave kwakarasika.
Ndiyo ndangariro yekufamba inoramba iripo.
Kudzidziswa Kwemauto uye Chiropractic Care: Kuwedzera Kuita
VIDEO
References
Heckman, CJ, & Enoka, RM (2012). Motor unit. Yakakwana Physiology, 2 (4), 2629-2682. doi.org/10.1002/cphy.c100087
Purves D, Augustine GJ, Fitzpatrick D, et al., vapepeti. (2001). Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. The Motor Unit. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK10874/
Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. (2017). Kuti Tsandanyama Inokura Sei (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/
Pete McCall. Sangano reAmerican Council on Exercise. (2015). 10 Zvinhu Zvekuziva Nezve tsandanyama Fibers (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/
by Dr Alex Jimenez kugwinya , utano
Kune vanhu vakasarudza kutanga kurovedza muviri nekuda kwehutano uye hutano, kufamba inzvimbo yakanaka yekutanga. Kuronga hurongwa hwemaekisesaizi hwekufamba hunogona kubatsira vanhu kuchengetedza tsika yekusimbisa muviri uye kugadzirisa kutsungirira nekumhanyisa nekukurumidza?
Kufamba Kudzidzira Kuronga Chirongwa
Nepo chero huwandu hwekufamba hunobatsira hutano, vanhu vanogona kuwedzera mabhenefiti nekufamba zvakanyanya pasvondo kana nekuwedzera nhanho. Kufamba uchimhanya kwemaminetsi makumi matatu pazuva, anokwana maminetsi e30 pasvondo, zvinokurudzirwa nenyanzvi dzehutano kuderedza njodzi dzechirwere chemoyo, sitiroko, chirwere cheshuga, uye mamwe mamiriro. (Centers for Disease Control and Prevention. 2022 )
Vanhu vane hutano hunoenderera mberi vanofanira kutaura nachiremba wavo vasati vatanga chero chirongwa chitsva chekurovedza muviri.
Vatangi vekutanga vanokurudzirwa kuti vatarise pakushandisa kwakakodzera mafambiro ekufamba uye hunyanzvi kuti zvirambe zvichivandudza simba nekutsungirira.
Iyo yakawedzera nguva kana kusimba kunogona kubatsira kana uremu chiri chinangwa.
Kuvandudza kudya kunodiwawo pamigumisiro yakanakisisa.
Vanhu vanogona kuvaka tsika dzakanaka dzekufamba nekutevera mafambiro.
urongwa
kuongorora
Vanhu vanogona kufamba panze, mumba, kana pa treadmill .
Pfeka shangu dzemitambo uye zvipfeko zvakakodzera.
Tarisa mafambiro ekufamba.
Famba zviri nyore kwemaminetsi akati wandei usati wasimudza kumhanya.
First Week
Muenzaniso wekuti hurongwa hwemaekisesaizi hwekufamba hunogona kutaridzika sei, asi zvinokurudzirwa kubvunza nyanzvi yekudzidzisa kuti ugadzire chirongwa chemunhu wega.
Tanga nekufamba kwemaminetsi gumi nemashanu nekumhanya kuri nyore.
Famba mazuva mashanu vhiki yekutanga.
Kuvaka tsika ine hutano ndicho chinangwa, saka kuenderana kwakakosha.
Kuparadzira mazuva ekuzorora, sekuita mazuva 3 uye 6 mazuva ekuzorora.
Chinangwa chevhiki nevhiki - 60 kusvika 75 maminetsi
Svondo rechipiri
Wedzera maminitsi mashanu, saka nguva yekufamba inowedzera zvishoma nezvishoma.
Chinangwa chevhiki nevhiki - 80 kusvika 100 maminetsi
Svondo rechitatu
Wedzera mamwe maminetsi mashanu nechikamu chega chega, saka kufamba kunowedzera kusvika kumaminitsi makumi maviri nemashanu.
Chinangwa chevhiki nevhiki - 100 kusvika 125 maminetsi
Svondo rechina
Wedzera mamwe maminitsi mashanu kuti uwedzere kufamba kusvika kumaminitsi makumi matatu.
Chinangwa chevhiki nevhiki - 120 kusvika 150 maminetsi
Vanhu vanowana chero vhiki yakaoma vanokurudzirwa kudzokorora vhiki iyoyo pane kuwedzera nguva kusvikira vakwanisa kufambira mberi. Kana uchinge wakwanisa kufamba kwemaminetsi makumi matatu panguva yakasununguka, vanhu vakagadzirira kwakasiyana siyana kwekufamba maekisesaizi ekuwedzera kuwedzera kusimba uye kutsungirira. Chirongwa chekufamba kwevhiki chinogona kusanganisira:
Kufamba kwenguva refu
Kufamba kwepamusoro-soro
Kumhanya-kuvaka kufamba
Kutanga Kufamba Kumhanya
Chinangwa chemunhu chinofanira kunge chiri kufamba nekukurumidza kuti uwane kurovedza muviri kuri pakati nepakati. Uku ndiko kusimba kunobatanidzwa nehuwandu hwehutano hwehutano.
Kufamba-famba kunofanira kunzwa se:
Kufema kunorema kupfuura kwemazuva ose.
Kugona kutakura hurukuro yakazara pakufamba.
Kwete kupera mweya. (Siti Ruzita Mahmod et al., 2018 )
Kana kumhanya kuri kunonoka uye kurova kwemwoyo kwakadzikira mukati memavhiki ekutanga, izvi zvakajairika.
Chinangwa chekutanga kufamba kwemaminetsi makumi matatu kusvika makumi matanhatu pazuva pasina kukuvara.
Kuwedzera kukurumidza uye kusimba zvishoma nezvishoma.
Kuramba wakatsiga mukufamba nguva dzose usati waedza kufamba nekukurumidza uye kureba.
Kushandisa kufamba kwakakodzera uye kufamba kwemaoko kuchabatsira mukukurumidza kufamba.
Kuti uderedze njodzi yekukuvara, zvishoma nezvishoma uwedzere urefu hwekufamba kana kufamba, kungoshandura chikamu chimwe chete panguva.
Vanhu vangafunga kujoinha boka rekufamba kana kirabhu kuti vave nevamwe vokufamba navo uye nekurudziro yekuramba vachifamba.
Maekisesaizi Epamba Ekunyaradza Marwadzo
VIDEO
References
Centers for Disease Control and Prevention. (2022). Zvakawanda Sei Zvekuita Zvenyama Zvinodiwa Nevakuru? Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/adults/index.htm
Centers for Disease Control and Prevention. (2022). Kuyera Kusimba Kwekuita Kwemuviri. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/index.html
Centers for Disease Control and Prevention. (2022). Target Heart Rate uye Inofungidzirwa Maximum Heart Rate. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Mhedzisiro yekuwedzera kweCardiorespiratory Exercise pachiyero chekutaura uye iyo inofungidzirwa kurovedza muviri kusimba uchishandisa kuverenga kutaura bvunzo. Nyaya yePhysical Therapy Sayenzi, 30 (7), 933-937. doi.org/10.1589/jpts.30.933
by Dr Alex Jimenez kusimbisa muviri , kugwinya
Kune vanhu varikunzwa kusakurudzirwa kuita maekisesaizi uye kusimbaradza muviri kunogona kubatsira kuvandudza nekuchengetedza kukurudzira?
Fitness Mindset Motivation
Kudzidzira maekisesaizi sechikamu chemuitiro wenguva dzose wokurovedza muviri kunogona kuva nemigumisiro inokosha pautano uye kugara zvakanaka. Pakutanga, vanhu vese vari mukati, asi nekufamba kwenguva, zvidhinha zvepfungwa zvinogona kukanganisa kurudziro yekurovedza muviri. Kuve nekuchinjika iwe pachako uye kugwinya / hutano zvinangwa chikamu chemaitiro, uye kukurira mabhuroko epfungwa chinhu chakakosha pakuchengetedza kukurudzira. Izvo zvose pamusoro pekugadzira mafungiro ehutano kuchengetedza chivimbo uye kukurudzira uye kunakidzwa nezvakanaka zvekugara uchirovedza muviri.
Kunzwa Kuneta
Kana vachinzwa kuneta, vanhu vanofanirwa kuzvibvunza kana kuri kuneta mumuviri kana mupfungwa. Kana kuneta kwacho kusiri kwekushaya hope, kurwara, kana kuti basa rinorema, kunowedzera kuneta mupfungwa. Kuneta mupfungwa kazhinji kazhinji kunogona kunzwa muviri, uye mushonga unorumbidzwa kuita basa romuviri. Kazhinji, kana munhu angotanga kushanda kunze uye apedza kuneta kwepfungwa, anonzwa zviri nani. (Juriena D. de Vries et al., 2016 ) Kuita kurovedza muviri nguva dzose kunogona kuwedzera mazinga esimba uye kusiya muviri uchinzwa usina kuneta. (Bryan D. Loy et al., 2013 ) Zvisinei, vanhu vanofanira kuva nechokwadi chokuti pane nguva yakakwana yekudzorera kugadzirisa uye kudzorera muviri mushure mekushanda.
Kuzvitaura
Dzimwe nguva kune izwi diki rinoti tora zuva rekuzorora kana kuita kurovedza muviri kuri nyore. Zvakanaka kuchinjika, asi nguva zhinji, vanhu vanofanirwa kunge vakagadzirira kumira kune manzwi ekusvetuka-the-workout uye kuramba vachikurudzirwa.
Bvisa Zvipingamupinyi
Bvisa zvipingamupinyi zvinogona kukanganisa kurovedza muviri.
Ita kuti giya rekudzidzira rigadzirire uye nguva yekurovedza muviri yakafanorongwa kuitira kuti pasave nemifungo yechipiri.
Kana nzvimbo shoma iri nyaya, tsvaga komputa tambo senge tambo yekusvetuka isina tambo isingade nzvimbo yakawanda.
Usabvumira Kuzorora Kutora
Vanhu vanoronga kurovedza muviri vapedza chikoro kana kubasa havafanire kuenda kumba, kugara pasi, uye kuzorora vachiona TV vasati vashanda.
Vanhu vangangoda shanduko kuti vashande vanofanira kuedza chimwe chinhu chinyoro asi chinoshanda, sekutambanudza kana kuita basa rakareruka.
Vanhu vanoita maekisesaizi mangwanani vanofanira kupfeka zvipfeko zvavo zvekurovedza muviri nekukasika, kuitira kuti vasazofembera kechipiri uye vaenderere mberi nekurovedza muviri.
Zviyeuchidze nezvezvikonzero zvekuzvipira kuita maekisesaizi.
Tsvagiridzo inoratidza kuti kushandisa munhu wechipiri-kutaura-yega kunogona kubatsira kuchengetedza kukurudzira. Kuzvikurudzira nemitsara senge iwe unogona kuita izvi, une izvi, kana kuti uri kuzozadzisa zvibodzwa zvako zvekusimba kunovandudza mikana yekuwana mhedzisiro yaunoda. (Sanda Dolcos, Dolores Albarracin. 2014 )
Irwa Nekupokana
Tanga nematanho madiki. Bvunza kana kupokana kuri kukutadzisa kutanga. Kana kusahadzika kukatanga kumuka:
Kumbira Rubatsiro
Waunoshanda naye, shamwari, kana mudiwa anogona kubatsira kusimudzira kukurudzira.
Vaudze nezvezvinetso zvekuramba uchiita maekisesaizi.
Vakumbire kuti vashande pamwe chete.
Ita Zvinogoneka
Kana kushanda kunze kwemaminetsi makumi matatu kwakaoma, usanetseka nezvazvo.
Enda kwenguva yakareba sezvinobvira uye edza zvimwe nguva inotevera.
Chengetedza zviri nyore uye ita kuti zvive nyore. (Margie E. Lachman et al., 2018 )
Tsanangurazve Maekisesaizi
Kushanda kunze kunogona kunzwa sebasa, asi hazvifanirwe kudaro.
Semuenzaniso, vanhu vakagara kana kumira zuva rose vanogona kusvika pakurovedza muviri semaminitsi makumi matatu kuti vabude uye vafambe-fambe.
Kana, mushure mekuita kuti vana vagadzikane, inguva yekuzviitira chimwe chinhu uye kushandisa kushushikana kure.
Zviyeuchidzo zvine Utano
Nyora zvinokurudzira fitness mindset zvinyorwa uye uzviise pazvichaonekwa nguva dzose.
Izvi zvinogona kuva zvinangwa zvekurovedza muviri; semuenzaniso, ini ndichasimbisa maminetsi makumi matatu nekuti ndinoda simba rakawanda, kurara zvirinani, simba, nezvimwe.
Rovedza Huropi Kuita Maekisesaizi
Kana nyaya yacho iri yekurudziro, pfungwa dzinoda kugutsikana kurovedza muviri. Maitiro ekushandisa pfungwa-pamusoro-nyaya hunyanzvi:
mibayiro
Kana wapedza kurovedza muviri, mibairo inogona kubatsira.
Kuita maekisesaizi kune mibairo yayo pachayo - simba rakawanda, kuvandudza manzwiro, kunyaradza kushushikana, uye kuderedza njodzi yechirwere.
Pamwe peya nyowani yeshangu, mahedhifoni kana mahedhifoni, midziyo yekurovedzera muviri, kana masaja inozowedzera kukurudzira.
Ita Chibvumirano
Ramba uchiita maekisesaizi kwenguva ipi neipi, uye kana chido chokumira chiripo, chimbomira.
Kapfumbamwe kubva pagumi, vanhu vacharamba vachienda.
Fungidzira
Kuita-kutenda kunogona kukurudzira fitness mindset.
Kuita kunge uri mujaho, kana mubhaisikopo, chero chinhu chinoita kuti muviri ude kufamba.
Gadza Zvinangwa Zvinogoneka
Kuita zvinangwa zvakaoma kunogona kuunza kutya kwekutadza kuzvizadzisa.
Vavarira zvibodzwa zvidiki zvinokwanisika zvinoenda pamwe nehombe hombe.
Nenzira iyoyo, kune kukunda kwakawanda, uye kurudziro yekuramba uchifamba inochengetwa.
makwikwi
Makwikwi ane hutano anogona kukurudzira zvikuru.
Kukwikwidzana newe kwenguva dzinokurumidza, uremu hunorema, kana kuwanda frequency kunogona kuita kuti kurudziro ienderere mberi.
Zvemagariro enhau uye maapplication ekukwikwidzana nemhuri uye neshamwari anogonawo kubatsira.
Kuonekwa
Vamhanyi vanoshandisa nzira dzekuona dzekupfuura nemumutambo, mutambo, uye nhangemutange kuti vagadzirire uye vagadzirire kuita zvavanenge vachidzidzira.
Vanhu vanogona kuita chinhu chimwe chete nekuzvifananidzira ivo vachipinda kuburikidza nekudzidzira kwavo kubva pakutanga kusvika pakupedzisira.
Fungidzira kurovedza muviri uye kubudirira kwekupedza, uye ita kuti zviitike. (Fritz Renner et al., 2019 )
Gadzirisa Zvinhu
Kudzidzira muviri kunopa nguva yekufungisisa yekufunga nezvematambudziko nematambudziko.
Shandisa nguva yekurovedza muviri kuti ushande kuburikidza nematambudziko uye tarisazve mazano ekuagadzirisa.
Gadzirisa Zvinangwa
Kusarudza zvibodzwa zvakananga izvo zviri chikamu chekuita basa, sekushanda kunze 3-4 nguva pasvondo, zvinokurudzirwa kana zvichienzaniswa nekushandisa zvibodzwa zvemhedzisiro, sekurasikirwa nemapaundi gumi.
Zvinangwa zvemugumisiro zvinogona kunge zviri kunze kwekutonga kwemunhu; pane kudaro, tarisa pamatanho ekuzadzisa zvinangwa, izvo zvinoderedza kushushikana uye inzira inodzoreka yekushanda kunze. (Kylie Wilson Darren Brookfield. 2011 )
Kuchinja mararamiro kuti usanganise maekisesaizi hakusi nyore. Danho rinonyanya kukosha kuva nemafungiro akanaka. (Margie E. Lachman et al., 2018 ) Kufunga nezve maekisesaizi sechinhu chinosungirwa kunoodza mwoyo kurudziro. Pane kudaro, gadzira pfungwa yekusimba kubata maekisesaizi sekuzorora kubva mukushushikana kwese uye mubairo weiyo pfungwa nomuviri kuhupenyu hune hutano.
Maekisesaizi Epamba Ekunyaradza Marwadzo
VIDEO
References
de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Rovedza muviri seKupindira Kuderedza Kuneta-Kune hukama pakati peVadzidzi veYunivhesiti: A Two-Arm Parallel Randomized Controlled Trial. PloS imwe, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137
Bryan D. Loy, Patrick J. O'Connor & Rodney K. Dishman (2013) Mhedzisiro yeimwe bout yekurovedza muviri pane simba uye kuneta inoti: kuongorora kwakarongeka uye meta-analysis, Kuneta: Biomedicine, Health & Behavior, 1 :4, 223-242, DOI: 10.1080/21641846.2013.843266
Dolcos S, Albarracin D. (2014). Kutaura kwemukati kwemaitiro ekuzvibata: Vavariro uye kuita basa kunosimbisa kana iwe uchitaura wega sewe. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.
Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). Kana Vakuru Vasingaite Maekisesaizi: Maitiro eKuzvibata ekuwedzera Basa reMuviri muSedentary Middle-Aged uye Vakuru Vakuru. Innovation mukuchembera, 2(1), igy007. doi.org/10.1093/geroni/igy007
Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Mufananidzo wepfungwa se "motivational amplifier" kusimudzira zviitiko. Tsvagiridzo yemaitiro uye kurapwa, 114, 51-59. doi.org/10.1016/j.brat.2019.02.002
Kylie Wilson naDarren Brookfield (2009). Mhedzisiro Yechinangwa Kugadzika paKukurudzira uye Kuomerera muSinhari-Vhiki Yekurovedza muviri Chirongwa, International Journal yeMitambo uye Exercise Psychology, 7: 1, 89-100, DOI: 10.1080 / 1612197X.2009.9671894
by Dr Alex Jimenez kugwinya , PUSH-se-Rx
Chiropractic inopfuura kungoita mutsara. Icho chirwere chemuviri-chinogona kusanganisira kuwedzera kwehutano, kudya kuchinja , uye mararamiro emararamiro anosanganisira maitiro. Nokuita murwere kutora matanho chaiwo, chiropractors anovaita chikamu chinokosha mukurapa kwavo.
Kuita maekisesaizi kwakakosha kwete kungopora chete asiwo kudzivirira kukuvara uye mamwe mamiriro ehutano. Kugara uchirovedza muviri kunobatsira kuderedza uremu, kunatsiridza kuchinjika, kufamba, uye kuenzanisa, kuvaka tsandanyama, uye kuwedzera simba. Zvisinei, vanhu vakawanda havarovedzi muviri zvakakwana. Chikonzero chikuru chavanopa ndechekuti havana nguva. Pane nzira yekurovedza muviri, kunyange zvakadaro, inogona kuwana mhedzisiro inoshamisa mumaminetsi gumi nemaviri pazuva kana zvishoma: High-Intensity Interval Training, kana HIIT.
Chii chiri HIIT?
High-intensity interval training inzira yekurovedza muviri inosanganisira kushandurana zvikamu zve-high-intensity chiitiko uye yakaderera-yakanyanya kuita.
Mushure memaminitsi maviri ekudziya-up, unogona kuedza chero ipi zvayo HIIT kudzidzira :
Sprint kweminiti 1, famba kwemaminitsi maviri, dzokorora kakawanda
Pabhasikoro rakamira, pedal nekukurumidza sezvaunokwanisa kwemasekonzi makumi matatu, wobva wanonotsa kweinenge miniti imwe uye dzokorora kakawanda.
Svetuka tambo, kaviri nguva kwemasekonzi makumi matatu, wobva wasvetuka-famba kweminiti imwe.
Chinhu chinoita kuti HIIT inakidze kuvarwere vazhinji ndiko kuchinjika kwayo. Varwere vanogona kuigadzirisa kune chero chiitiko chekusimba chavanofarira kuita. Inoshanda zvakare nekukurumidza zvakanyanya kupfuura mazhinji echinyakare maitiro ekurovedza muviri. Ikoko maekisesaizi mazhinji anofanirwa kuitwa kweawa kana kupfuura, HIIT inongoda maminetsi gumi nemashanu - gumi nemaviri, uye inopa yakanakisa cardio Workout, saka inobatsira kuwedzera metabolism.
Mumavhiki mashomanana, varwere vachaona kuvandudzwa kunooneka, kusanganisira kuora muviri, kuwedzera kutsungirira, uye simba rakawanda. Izvo hazvidi midziyo kunze kwekunge murwere achida kushandisa bhasikoro, kettlebell, tambo yekusvetuka, kana zvimwe zvishandiso kuti vawedzere kurovedzera kwavo. Murwere anogarawo ari mukutonga kwakakwana. Vanogona kusarudza nhanho yekurovedza muviri uye kusimba kwakakodzera kwavari.
Kubatsirwa kweHIIT
HIIT ine akati wandei mabhenefiti, anosanganisira anooneka kuonda uye ane chekuita nekusimba. Mharidzo ya2012 kuEuropean Society of Cardiology yakaratidza imwe mukana. kusimbisa muviri inomutsa enzyme, telomerase, iyo inononoka kuita zvakare. HIIT inokurudzira kusunungurwa kwe telomerase apo ichideredza p53 kutaura, puroteni inokurudzira kukwegura kusati kwasvika, panguva imwe chete.
Mune mamwe mazwi, HIIT inogona kubatsira kuderedza kana kusunga kuchembera. Zvimwe zvevechidiki zvikomborero zveHIIT dzinosanganisira:
Kuvandudza mutsindo temazwi
Zvimwe simba
Firmer skin
Mafuta omuviri wepasi
Kuwedzera libido
Mashoma emakaka
HIIT inogonawo kubatsira kudzikamisa mamwe mahomoni mumuviri anobatsira pakudya zvisina kunaka (sekudya kunetseka) uye kuwedzera uremu. Mahomoni leptin uye ghrelin ndiwo anokonzera uremu. Ghrelin, iyo nzara yehomoni, inowanzoita basa rekukupa munchies uye kukonzera kushuva kwekudya zvine munyu, zvinotapira, uye zvakakangwa. Leptin ihomoni inozivisa muviri wako kana wadya zvakakwana. Inopa iyo chiratidzo chizere. Kana mahormone maviri aya asingaite sezvaanofanira kuita, zvinogona kukonzera kufutisa uye mamwe matambudziko.
Kugara wakagwinya uye uine hutano hwakakosha pakuchengetedza muviri une hutano uye musana. Ichi ndicho chikonzero chiropractors vanowanzokurudzira HIIT. Inobatsira kuita kuti muviri uve neutano hwakanaka uye ukwane kuitira kuti kana matambudziko amuka, anogona kubatsira zvakanyanya pakupora. Kana iwe uchida kudonhedza mapaundi mashoma kana kuti uchida kuve wakakodzera, taura nechiropractor yako nezveHIIT uye uwane mhinduro nekukurumidza.
Yakabatanidzwa Chiropractic & Rehab
VIDEO
by Dr Alex Jimenez kugwinya , utano
Kune vatambi, vanofarira kusimba, uye vanhu vari kuita maekisesaizi nguva dzose, kutora zororo rekurovedza muviri kunogona kubatsira here kana kwakagadzirwa nemazvo?
Workout Break
Kuzvipa mvumo yekutora zororo kubva pakuekisesaiza kunodiwa, kunyanya kuchengetedza danho rekusimba razvino. Kuti ugare wakakwana pamatanho ese uye pasina kukuvara, muviri unoda kuzorora uye kupora, kunyanya kufambira mberi mumazinga ekuita. Kugara uchirovedza muviri kwakakosha kune:
Kuvaka kutsungirira
Kuvandudza simba
Kurasikirwa nekuchengetedza uremu
Kurerutsa kushushikana
Chii ichochi?
Kumbomira kwekuzvidira / kuzorora kwekurovedza muviri inguva yakatsaurirwa yenguva apo munhu anosarudza kusashanda. Iyo inowanzo mhinduro kune ega ega ega kana munhu achiziva pfungwa nemuviri wake zvinofanirwa kutora zororo kubva pakurovedza muviri. Kuzorora kwekurovedza muviri kwakasiyana pane zuva rekuzorora sezvo rinogona kupedza vhiki imwe kana maviri kubva pane yenguva dzose yekudzidzira maitiro. Vanhu vangangoda kumbozorora nekuti maekisesaizi ari kufinha uye/kana mukana wekupisa kana overtraining .
Fitness Impact
Zvidzidzo zvevatambi venhabvu vanotandara zvakaratidza kuti mavhiki matatu kusvika matanhatu ekusaita basa haana kuchinja aerobic simba uye simba retsandanyama. (Chang Hwa Joo. 2018 )
Vanhu vakanyatsokodzera vanowana kudonha nekukurumidza musimba mukati memavhiki matatu ekutanga ekusaita basa vasati vasimuka. (Chang Hwa Joo. 2018 )
Zvinotora mwedzi miviri yekusaita basa kurasikirwa nekuwana zvakaitwa zvachose. (Jonny St-Amand et al., 2012 )
Nyanzvi dzekurapa dzinopa mazwi kune vanhu vanogona kunge vachiita zvakawandisa:
Kunyanyisa ndipo apo kudzidziswa kunova kwakanyanya, uye kuita kunotanga kudonha. Inogona kuva pfupi- kana kwenguva refu.Kuwedzeredza kunoitika kana kudzvinyirirwa kusina kugadziriswa.Overtraining syndrome/OTS inotora nguva yakareba uye inokonzeresa kukanganisa kwakanyanya kwekuita pamwe nezviratidzo zvakaita sekuchinja kwehomoni, kushushikana, kuneta, uye systemic kuzvimba. (Jeffrey B. Kreher. 2016 )
Kuwedzeredza kana kuwandisa kunonzwa sekunge kusimba kufambira mberi kuri kudzokera kumashure pane kumberi. Kunyanya kudzidziswa, muviri unononoka uye wakaneta.
Vatambi vekutsungirira vane njodzi yakawedzera yekuwedzeredza uye kuwedzeredza. (Jeffrey B. Kreher. 2016 )
Iyo yekutsungirira mindset inokurudzira kusundira maawa akawanda ekudzidziswa kuti uve nesimba uye nekukurumidza. Zvisinei, pane imwe nguva, kushanda kunotambura.
Imwe tsvakurudzo inoratidza kushandisa izwi paradoxical deconditioning syndrome Flavio A. Cadegiani, Claudio Elias Kater. 2019 )
Break Benefits
Kutora zororo kunobvumira kudzoreredza chiyero kuti utarise kubasa kana chikoro, kutonga zviitiko zvakasiyana zvehupenyu, uye kunakidzwa neshamwari nenguva yemhuri. Zvidzidzo zvakaratidza kuti kuwana basa riri nani / chiyero chehupenyu chinogona kuvandudza:
Kuita basa uye kugutsikana.
Sangano
Upenyu nemhuri kugutsikana.
Kusimba, kuenzana kwehupenyu, uye hutano zvinosiyana kune wese munhu. (Andrea Gragnano et al., 2020 )
Kurovedzera muviri kunowanzo konzerwa nekudzidzira zvakanyanya uye kusakwana kupora.
Kugwinya uye nyanzvi dzekudzidzisa dzinokurudzira kuzorora uye kudzidzira kureruka se kurapa kuwedzeredza. (Jeffrey B. Kreher. 2016 )
Zviratidzo Muviri Unoda Kumbozorora
Zviratidzo zvishomanana uye zviratidzo zvinowanzoonekwa zvinogona kuratidza kuzorora kwekudzidzira kunogona kudiwa.
Kugara usina shungu kana kufinhwa
Kwete kutarisira kushanda kunze
Kuita zvisina kunaka
Kuneta panyama
Kuneta
Kurwadziwa kusingapedzi
Kushaikwa kwekufambira mberi mukushanda
Mamwe mabasa
Panguva yekuzorora, pinda mune zvimwe zvinhu zvinoshanda zvinoshanda muviri zvakasiyana, sekutamba tenesi yetafura, semuenzaniso, kana zviitiko zvinonakidza asi uchichengeta muviri uchifamba usingaite maekisesaizi. Rangarira, muviri haufanirwe kunge usisashande zvachose. Vanhu vanogona kuedza:
Kuchovha bhasikoro
Dancing
Climbing
Easy yardwork
Yoga kana Pilates
Stretching
Kudzokera Kukushanda
Inogona kunzwa kuda kutanga patsva, asi hazvitore nguva kuti muviri urangarire maekisesaizi. Zvinongoda kujaira kushanda kunze zvakare. Zvinogona kuyedza kusvetukira mumuitiro wekusimbisa muviri wose, asi izvozvo hazvikurudzirwe nekuda kwenjodzi yekukuvara. Heano maitiro mashoma ekuita kuti muviri urambe wakasimba uye uine hutano uchiri kudzoreredza kuita maekisesaizi enguva dzose.
Kutanga Nyore
Tanga neshanduro yakareruka yemaitiro enguva dzose uchishandisa huremu hwakareruka uye kushomeka kwakanyanya.
Ipa Muviri Nguva
Shandisa mavhiki maviri ekutanga kuti muviri ujaire maekisesaizi.
Zvinogona kutora anosvika mavhiki matatu kuti udzoke, zvichienderana nekurovedza muviri kusati kwaitika uye kuti inguva yakadii yekuzorora yapfuura.
Tora Mamwe Mazuva Okuzorora
Kudzokera kukurovedza muviri kunoreva kuti muviri unenge uchiwedzera kurwadziwa.
Ronga mamwe mazuva ekupora kuti muviri upore uye uwane simba.
Vhiki yega yega, zvishoma nezvishoma wedzera kusimba kusvika yadzokera kune yenguva dzose kuita.
Revolutionizing Healthcare
VIDEO
References
Joo C. H. (2018). Mhedzisiro yekudzikisira kwenguva pfupi uye kudzidziswazve pakusimba kwemuviri mune elite nhabvu vatambi. PloS imwe, 13(5), e0196212. doi.org/10.1371/journal.pone.0196212
St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Mhedzisiro yezvinyoro-kurovedza muviri kumira mumhasuru yeskeletal yemunhu. European Journal of Applied Physiology, 112 (3), 853-869. doi.org/10.1007/s00421-011-2036-7
Kreher J. B. (2016). Kuongororwa uye kudzivirira kwe overtraining syndrome: maonero pane dzidzo nzira. Vhura bhuku rekushandisa remishonga yemitambo, 7, 115-122. doi.org/10.2147/OAJSM.S91657
Cadegiani, F. A., & Kater, C. E. (2019). Novel nzwisiso ye overtraining syndrome yakawanikwa kubva kuEROS kudzidza. BMJ yakavhurika mutambo & mushonga wekurovedza muviri, 5(1), e000542. doi.org/10.1136/bmjsem-2019-000542
Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Basa-Hupenyu Balance: Kuyera Kukosha Kwebasa-Mhuri uye Basa-Utano Hwehutano. International Journal of Environmental Research uye Public Health, 17(3), 907. doi.org/10.3390/ijerph17030907
by Dr Alex Jimenez kugwinya , utano
Kune vanhu vari kuedza kukwirisa kukura kwemhasuru, kudya kweprotein kwakakosha. Nekudaro, muviri unoganhurirwa nehuwandu hweprotein inogona kugadzira kugadzirisa uye kukura tsandanyama. Kuziva mapuroteni ekutora nguva, huwandu, uye nzira yekukurudzira zvakanyanya kukura kwemhasuru kunobatsira kuwana mhedzisiro iri nani?
Muscle Protein Synthesis
Tsandanyama protein synthesis inzira yemuviri yekugadzira mhasuru itsva protein uye chinhu chakakosha chekuchengetedza nekuvaka tsandanyama. Kukura kwetsandanyama kunowanikwa nekudzidziswa kwekudzivirira uye kutora mapuroteni. (Tanner Stokes, et al., 2018 )
MaProtein Synthesis Anoshanda Sei
Protein ndiyo inovaka mhasuru, nepo protein synthesis inzira yechisikigo yemetabolism umo mapuroteni anogadzirwa kugadzirisa kukuvara kwemhasuru kunokonzerwa nekurovedza muviri. Izvi zvinoitika kubva kumaamino acids anosunga kune skeletal tsandanyama mapuroteni, kuwedzera tsandanyama saizi. Inopesana nemhasuru yeprotein breakdown (MPB) nekuda kwekurasikirwa kweprotein panguva yekurovedza muviri. Kuparara kwemhasuru chikamu chinodiwa chekuvaka tsandanyama. Kana yakuvadzwa, mhasuru dzinovaka kumashure dzakakura, chero bedzi macalorie akakwana uye mapuroteni anopedzwa kugadzirisa uye kukura mhasuru. Tsandanyama protein synthesis inogona kukwidziridzwa nekuwedzera mapuroteni kudya nekukurumidza mushure mekuita maekisesaizi. Kudzidza kukurudzira tsandanyama protein synthesis kuburikidza nekurovedza muviri uye kudya kunogona kubatsira kukurumidza kukura kwemhasuru, kukurumidza. kupora , kuvandudza kushanda kwemuviri, uye kuwedzera kutsungirira kwese. (Cameron J. Mitchell et al., 2014 )
Migumisiro Yemaekisesaizi
Protein balance inotsanangura hukama huri pakati pemhasuru mapuroteni kuputsika uye tsandanyama protein synthesis. Kana muviri uri muprotein balance, hapana kukura kwemhasuru kana kupera kunoitika, uye munhu wacho anotariswa ari mune hutano hwebiological equilibrium/homeostasis, inozivikanwawo sekuchengetedza. Kukurudzira kukura kwemhasuru, vanhu vanofanirwa kuzunza chiyero cheprotein. Kunyangwe zvingaite sezvisinganzwisisike, kurovedza muviri kunogona kuputsa mapuroteni emasumbu, asi kwete kupfuura huwandu hweprotein iyo muviri unogona kugadzira. (Felipe Damas, et al., 2015 ) Kunyanya kurovedza muviri, ndiko kukura kweprotein synthesis yemhasuru, sezvo kuparara kwemhasuru kunokurudzira kugadzirisa uye kukura kwematishu. Masayendisiti anoyera kusimba nekamwe-kudzokorora kwepamusoro - 1-RM - zvichireva huremu hwakanyanya hunogona kusimudzwa nemunhu kudzokorora kumwe. Zvinoenderana neongororo yekutsvagisa, kusimba kwekushanda kwepasi pe40% ye1-RM hakuzokanganisa tsandanyama protein synthesis. Uye kusimba kukuru kupfuura 60% kuchapeta kana katatu tsandanyama protein synthesis. (PJ Atherton, K Smith. 2012 )
Food Impact
Hukama pakati pekudya uye protein balance haina kutwasuka. Kunyangwe nekuwedzera kweprotein yekudya, tsandanyama protein synthesis inoitika kwenguva yakati. Izvi zvinodaro nekuti muviri unogona kungoshandisa imwe chiyero cheamino acids yaunogamuchira, paine chero chimwe chinhu chiri kuputswa uye kuburitswa nechiropa. Nutritionists vanokurudzira nezve 1.4 kusvika 2.0 magiramu eprotein pakirogiramu yehuremu hwemuviri pazuva rekuvaka tsandanyama nesimba. (Ralf Jäger, nevamwe, 2017 ) Mapuroteni akakwana anogona kuwanikwa nokuisa pfungwa pamukaka, mazai, nyama isina kuonda, nzungu, uye mbambaira. Inokurudzirwawo kudya zvakakwana zviyo, mafuta ane hutano, michero, nemiriwo kubatsira muviri kuita uye kugadzirisa nemazvo. Semuenzaniso, makabhohaidhiretsi anodiwa pakuvaka tsandanyama sezvo anokurudzira kuburitswa kwe insulini inotsigira tsandanyama sero mapuroteni absorption. (Vandré Casagrande Figueiredo, David Cameron-Smith. 2013 ) Chidzidzo chakatarisa muhuwandu hwekupindura muvarume vakagadzirirwa 10, 20, kana 40 gramu yeprotein ye whey pakarepo mushure mekudzidzira kushorwa. Vatsvakurudzi vakacherechedza zvinotevera: (Oliver C. Witard et al., 2014 )
10 magiramu ewhey protein - Hapana mhedzisiro pane tsandanyama protein synthesis.
20 magiramu - Yakawedzera tsandanyama protein synthesis ne49%.
40 magiramu - Yakawedzera tsandanyama protein synthesis ne56% asi zvakare yakakonzera kuwandisa kuunganidza urea.
Kushandisa magiramu makumi maviri kusvika makumi mana emapuroteni ewhey mushure mekudzidziswa kwekudzivirira kwakawedzera mamwe amino acids anokosha ane chokuita nekukura kwemhasuru. (Lindsay S. Macnaughton et al., 2016 )
Whey protein ipuroteni inokurumidza kugaya.
Migumisiro yakawedzerwa inogona kuwanikwa nekudya zvishoma-kuchera mapuroteni zuva rose.
Kuwana tsandanyama kunosiyana pamunhu nemunhu sezvo muviri wemunhu wese wakasiyana. Vanhu vari kufunga nezvekudya mapuroteni kupfuura zvinokurudzirwa kudya vanofanirwa kubvunza chiremba wavo kana nyanzvi yezvekudya yakanyoreswa kuti vanzwisise zvingangobatsira uye njodzi.
Kuvaka Muviri Wakasimba
VIDEO
References
Stokes, T., Hector, AJ, Morton, RW, McGlory, C., & Phillips, SM (2018). Maonero Azvino Nezve Basa reDietary Protein Yekusimudzira Muscle Hypertrophy neResistance Exercise Training. Nutrients, 10(2), 180. doi.org/10.3390/nu10020180
Mitchell, CJ, Churchward-Venne, TA, Parise, G., Bellamy, L., Baker, SK, Smith, K., Atherton, PJ, & Phillips, SM (2014). Acute post-exercise myofibrillar protein synthesis haina kupindirana nekudzivirira kudzidzisa-induced muscle hypertrophy mumajaya. PloS imwe, 9(2), e89431. doi.org/10.1371/journal.pone.0089431
Damas, F., Phillips, S., Vechin, FC, & Ugrinowitsch, C. (2015). Ongororo yekudzivirira kudzidziswa-induced shanduko muskeletal muscle protein synthesis uye mupiro wavo kune hypertrophy. Mishonga yemitambo (Auckland, NZ), 45(6), 801–807. doi.org/10.1007/s40279-015-0320-0
Atherton, PJ, & Smith, K. (2012). Tsandanyama protein synthesis mukupindura kune zvinovaka muviri uye kurovedza muviri. The Journal of physiology, 590 (5), 1049-1057. doi.org/10.1113/jphysiol.2011.225003
Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, Purpura, M., Ziegenfuss, TN, Ferrando, AA, Arent, SM, Smith-Ryan, AE, Stout, JR, Arciero, PJ, Ormsbee, MJ, Taylor, LW, Wilborn, CD, Kalman, DS, Kreider, RB, Willoughby, DS, Hoffman, JR, ... Antonio, J. (2017). International Society of Sports Nutrition Position Stand: mapuroteni uye kurovedza muviri. Chinyorwa cheInternational Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8
Figueiredo, VC, & Cameron-Smith, D. (2013). Ko carbohydrate inodiwa kuti uwedzere kukurudzira tsandanyama protein synthesis / hypertrophy zvichitevera kuramba kurovedza muviri?. Chinyorwa cheInternational Society of Sports Nutrition, 10(1), 42. doi.org/10.1186/1550-2783-10-42
Witard, OC, Jackman, SR, Breen, L., Smith, K., Selby, A., & Tipton, KD (2014). Myofibrillar muscle protein synthesis rates inotevera pakudya mukupindura kuwedzera kwehuwandu hweprotein yewhey pakuzorora uye mushure mekudzivirira maitiro. The American Journal of Clinical Nutrition, 99 (1), 86-95. doi.org/10.3945/ajcn.112.055517
Macnaughton, LS, Wardle, SL, Witard, OC, McGlory, C., Hamilton, DL, Jeromson, S., Lawrence, CE, Wallis, GA, & Tipton, KD (2016). Mhinduro yemhasuru yeprotein synthesis inotevera muviri-wese kuramba kurovedza muviri kukuru kunotevera 40 g pane 20 g yemeted whey protein. Physiological report, 4(15), e12893. doi.org/10.14814/phy2.12893
