Zvakanakira Kuekisesaiza Kwepakati Kwemuviri nepfungwa

“Kunzwisisa maekisesaizi ari pakati nepakati uye kuyera kuwanda kwekurovedza muviri kunobatsira here kukurumidzisa zvinangwa zvehutano hwevanhu uye kugara kwavo kwakanaka here?”

Maekisesaizi Ane mwero

Mitemo yakasiyana-siyana yekurovedza muviri inokurudzira kurovedza muviri nguva dzose, zvine mwero kuti uwane nekuchengetedza hutano uye hutano. Kuwana zvishoma, zvine mwero kushanda kwevhiki nevhiki kunogona kubatsira kudzivirira zvirwere, kuwedzera hutano hwepfungwa, kutsigira kuderedza uremu nekugadzirisa, uye kuvandudza hupenyu.

Chii ichochi?

• Chinhu chipi nechipi chinoita kuti mwoyo upombe uye urove nokukurumidza chinonzi kurovedza muviri zvine mwero. (US Department of Health and Human Services, 2018)
• Kurovedzera moyo kuri pakati nepakati kunosanganisira - kufamba nekukurumidza, kushanda pachivanze, kukorobha, kupukuta, uye kutamba mitambo yakasiyana-siyana inoda kufamba kusingachinji.
• Pavanenge vachiita maekisesaizi ari pakati nepakati, vanhu vanofanira kufema zvakanyanya asi vachikwanisa kufambisa hurukuro. (American Heart Association, 2024)
• Muedzo wekutaura inzira yekutarisa kana kurovedza muviri kuri pakati nepakati.

Benefits

Kugara uchirovedza muviri zvine mwero kunogona kubatsira (American Heart Association, 2024)

• Deredzai njodzi yekuvandudza mamiriro akaita sechirwere chemoyo, Type 2 chirwere cheshuga, uye dementia.
• Vandudza kurara uye kubatsira nematambudziko ekurara.
• Kuvandudza mashandiro ehuropi senge ndangariro, kutarisa, uye kugadzirisa.
• ne kuonda uye/kana kuchengetedza.
• Kuvandudza hutano hwemapfupa.
• Deredza kuora mwoyo, kuzvidya mwoyo, uye zvimwe zviratidzo zvehutano hwepfungwa.

Kuekisesaiza Kwakawanda Sei?

Chirevo chekurovedza muviri zvine mwero chinosanganisira:

• Maminitsi makumi matatu pazuva kwemazuva mashanu pavhiki, kana maawa maviri nemaminitsi makumi matatu pasvondo. (US Department of Health and Human Services, 2018)
• Kusimbisa muviri kunoda kuenderera kweinenge maminetsi gumi kuti kuitwe sechikamu chekurovedza muviri.
• Vanhu vanogona kuparadzanisa maminetsi avo ezuva nezuva makumi matatu kuita maviri kusvika matatu mapfupi masesheni, yega yega maminetsi gumi kureba.
• Sezvo kugona kuita maekisesaizi kuchiwedzera, vavarira kuwedzera zviitwa zvine mwero.
• Vanhu vanozokohwa zvakatowanda zvehutano kana vakawedzera zvine mwero aerobic nguva yekurovedza muviri kusvika ku300 maminetsi kana maawa mashanu pavhiki. (US Department of Health and Human Services, 2018)

Kuyera Maekisesaizi

• Kushanda zvine mwero kunowedzera moyo uye kumhanya kwekufema.
• Vanhu vanodikitira asi vachiri kugona kuenderera mberi nehurukuro.
• Vanhu vanogona kutaura asi havagone kuimba.
• Vanhu vachanzwa maekisesaizi asi havasi kufemereka nekututumadza.
• Vanhu vanogona kushandisa zviyero zvakasiyana kuyera kusimba kwekuita maekisesaizi.

Heart Rate

• Kurova kwemoyo kuri pakati nepakati kunosvika 50% kusvika 70% yehuwandu hwemoyo wemunhu. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022)
• Kurova kwemoyo kwakanyanya kunoenderana nezera.
• Chati yekurova kwemoyo kana karukureta inogona kuona mwero wemoyo wemunhu mukuru.
• Kuyera kurova kwemwoyo pakati pekurovedza muviri, vanhu vanogona kutora kurova kwemoyo kana kushandisa cheki chemoyo, app, fitness tracker, kana smartwatch kuti vaone kuti vanogara vari pakati nepakati.

MET

• MET inomirira Metabolic Equivalent for Task uye zvinoreva huwandu hweokisijeni inoshandiswa nemuviri panguva yekurovedza muviri.
• Kugovera METs kune chiitiko kunobvumira vanhu kuti vaenzanise huwandu hwekuita basa rinotora.
• Izvi zvinoshanda kune vanhu vane huremu hwakasiyana.
• Panguva yekurovedza muviri zvine mwero, kufema uye kurova kwemwoyo kunowedzera, uye muviri unopisa zvakapoteredza 3.5 kusvika ku7 macalorie paminiti.
• Nhamba chaiyo yakapiswa zvinoenderana nehuremu hwako uye nhanho yekusimba.
• Muviri unoshandisa 1 MET kumabasa ekutanga sekufema.
• Magiredhi ekuita:

• 1 MET - Muviri wakazorora
• 2 METs - Chiedza chiitiko
• 3-6 METs - Zviito zvine mwero
• 7 kana kupfuura METs - Yakasimba chiitiko

Kuonekwa Kuedza Chikero

Vanhu vanogona zvakare kutarisa nhanho yavo yebasa vachishandisa iyo Borg Muyero weInonzwisisika Exertion chiyero/RPE. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022) Kushandisa chikero ichi kunosanganisira kutarisa kuti munhu anonzwa sei pamusoro pekushanda nesimba kwemuviri wake panguva yekurovedza muviri. Chiyero chinotanga pa 6 uye chinoguma pa 20. Kuedza kunofungidzirwa pakati pe11 ne14 kunoonekwa sekuita muviri kune mwero.

• 6 - Hapana kushanda nesimba - kugara wakanyarara kana kurara
• 7-8 - Yakanyanya kureruka kuedza
• 9-10 - Kuedza kwakareruka
• 11-12 - Chiedza chekuedza
• 13-14 - Kuedza kwakaoma
• 15-16 - Kushanda nesimba
• 17-18 - Kuedza zvakanyanya
• 20 - Kunyanya kushanda nesimba

mienzaniso

Zviitwa zvakawanda zvinoverengwa sezviitwa zvine mwero-simba. Sarudza zvimwe zvinofadza uye dzidza kuzviwedzera pane zvevhiki nevhiki.

• Kutamba kweBallroom
• Kutamba mutsetse
• Gardening
• Mabasa epamba anoita kuti mwoyo upombe.
• Softball
• Baseball
• Volleyball
• Tennis yakapetwa kaviri
• Kufamba nekukurumidza
• Kumhanya kwakareruka
• Kufamba kana kumhanya uchitsika
• Kushandisa elliptical trainer
• Kuchovha bhasikoro pasi pemamaira gumi paawa padanho repasi
• Kushambira wakasununguka
• Mvura maekisesaizi

Mobility Matambudziko

• Vanhu vane nyaya dzekufamba vanokwanisa kusimba zviri pakati nepakati vachishandisa wiricheya yemaoko kana bhasikoro remaoko nekutuhwina kana mvura aerobics.
• Vanhu vanokwanisa kushandisa makumbo avo asi vasingatenderi kufamba kana kumhanya-mhanya vanogona kuedza kuchovha bhasikoro kana kushambira.

Kuwedzera Maekisesaizi

Kune nzira dzakasiyana dzekubatanidza uye kuwedzera zviitiko zvemuviri zvine mwero. Izvi zvinosanganisira:

10-miniti Yekuita Kuputika

• Famba uchimhanya kweinenge maminitsi gumi panguva.
• Famba zviri nyore kwemaminetsi mashoma.
• Tora nhanho kwemaminitsi gumi.
• Edza kufamba panguva yekuzorora kwebasa kana masikati uye / kana pamberi kana mushure mebasa.

Kufamba Workouts

• Vanhu vanogona kufamba mumba, panze, kana patreadmill.
• Mamiriro akakodzera uye maitiro ekufamba anoita kuti zvive nyore kuwana kukurumidza kumhanya.
• Kana uchinge wakasununguka kufamba uchimhanya kwemaminitsi gumi, tanga kuwedzera nguva yekufamba.
• Edza maitiro akasiyana-siyana ekufamba anopa mafambiro anokurumidza, nguva dzekumhanya, uye/kana kuwedzera zvikomo kana treadmill inclines.

Mabasa Matsva

• Vanhu vanokurudzirwa kuti vaedze maekisesaizi akasiyana siyana kuti vawane zvinovaitira.
• Funga nezve roller skating, blading, kana skateboarding kuti uwedzere kurova kwemoyo.

Kurovedza muviri kuri pakati nepakati kuchawana uye kuchengeta muviri uri muchimiro. Vanhu havafanire kunetseka kana vakangoita zvishoma pakutanga. Bvumira nguva yokuvaka kutsungirira uye zvishoma nezvishoma kuwana nguva zuva rimwe nerimwe yokuita zvinhu zvinosimbisa muviri zvinofadza.

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Shandura Muviri Wako

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References

US Department of Health & Human Services. (2018). Physical Activity Guidelines kune vekuAmerica, 2nd edition. Zvakatorwa kubva health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

American Heart Association. (2024). American Heart Association inorumbidza yekurovedza muviri muvakuru nevana. (Kurarama Utano, Nyaya. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Centers for Disease Control and Prevention. (2022). Target kurova kwemoyo uye inofungidzirwa yakanyanya kurova kwemoyo. Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Centers for Disease Control and Prevention. (2022). Kunonzwisiswa kuedza (Borg Chiyero cheKuonekwa Kwekuita Chikero). Zvakatorwa kubva www.cdc.gov/physicalactivity/basics/measuring/exertion.htm