Gadzirisa Kudzidzira Kwako Kwekufamba: Wedzera Nguva Yenguva kana Kusimba!

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.
  Kana, vanhu vanogona kuwedzera mamwe mazuva, vachiteverwa nezuva rekuzorora.
• 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.

• Kusimba kuri pakati nepakati kunowanzobatanidzwa nekufamba maira mumaminitsi makumi maviri kana pasi. (Centers for Disease Control and Prevention. 2022)
• Nechinangwa chemoyo che 64% kusvika 76% yehupamhi hwemoyo. (Centers for Disease Control and Prevention. 2022)

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.

1. Chinangwa chekutanga kufamba kwemaminetsi makumi matatu kusvika makumi matanhatu pazuva pasina kukuvara.
2. Kuwedzera kukurumidza uye kusimba zvishoma nezvishoma.
3. Kuramba wakatsiga mukufamba nguva dzose usati waedza kufamba nekukurumidza uye kureba.
4. Kushandisa kufamba kwakakodzera uye kufamba kwemaoko kuchabatsira mukukurumidza kufamba.
5. 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.

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Maekisesaizi Epamba Ekunyaradza Marwadzo

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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