Imyitozo ingahe ni myinshi?
Toril Hinchman, umuyobozi ushinzwe imyitozo ngororamubiri n'imibereho myiza muri kaminuza ya Thomas Jefferson muri Philadelphia, avuga ko iyo ushishikaye gutangiza gahunda nshya y'imyitozo ngororamubiri, birashobora kuba bigoye kumenya umubare w'imyitozo ngororamubiri.
Inzira nziza yo kwirinda gukabya ni ugutegura ingamba zimyitozo zirimo kuruhuka gukomeye kandi guhoraho no kugarura ibintu. Agira ati: "Imyitozo idafite gahunda ni inzira nziza yo kurenga." Ati: “Aho abantu bahura nibibazo ni mugihe basimbutse nta gahunda. Batekereza ko bagomba kujya muri siporo buri munsi mu isaha cyangwa irenga, ariko ntugomba kubikora. ”
Hinchman arasaba kandi kugenzura porogaramu zitegura imyitozo. Hano hari ubwoko butandukanye bwa porogaramu, kubatangiye, abakora imyitozo ngororamubiri hagati hamwe nabahoze mu myitozo ngororamubiri.
Akamaro ko kuruhuka no gukira
Hinchman avuga ko igihe cyo kuruhuka no gukira kingana iki bizaterwa n'impamvu nyinshi, nk'imyaka yawe, ingano n'ubwoko bw'imyitozo ukora ndetse n'ubuzima bwawe muri rusange. Niki imyitozo itoroshye, isaha yose kumusaza wimyaka 65 ntishobora kuba ikomeye cyane kumugore wimyaka 30, kurugero. Ibyo aribyo byose imyitozo ikomeye kuri wewe, haribintu bimwe ushobora gukora kugirango bigufashe gukira umunsi ukurikira, nko kurambura no gukora ibizunguruka - aho ushyira igice cyifuro munsi yigice cyumubiri wawe gifatanye, nka umugongo wawe cyangwa hamstrings, hanyuma uzenguruke hejuru ya furo.
Ni ngombwa kuzirikana ko abatoza benshi bakora imyitozo ngororamubiri batabona ko iki kibazo ari kimwe mu bintu birenze urugero, ahubwo ko ari “ukudakira”, nk'uko Jonathan Jordan, umutoza ku giti cye ukorera mu gace ka San Francisco abivuga. Agira ati: “Umubiri w'umuntu wagenewe kugenda. Ati: "Ni ibisanzwe ko abantu bakora imyitozo myinshi kandi ntibakire bihagije. Imibiri yabo rero ijya mu mwenda wo kwishyura. ”
Kugira ngo wirinde gukira neza, menya neza kunywa amazi menshi no gusinzira byibuze amasaha arindwi cyangwa umunani nijoro. Kandi ube maso kuri ibi bimenyetso umunani urenze:
1. Gutwikwa
Niba umuntu mushya akora siporo no gukora ubwoko bumwe gusa bwimyitozo ngororamubiri - vuga, kwiruka kuri podiyumu - mugihe runaka, uwo muntu ashobora kumva yatwitse.
Guhindura imyitozo yawe ya buri munsi ni inzira nziza yo kwirinda umunaniro ukabije. Niba imyitozo yawe ari kardio muri kamere, iyivange nuburemere cyangwa imyitozo yo kurwanya. Niba gukandagira ari ibikoresho byawe, hindura imyitozo ukoresheje igare rihagaze. “Gukomeza gukora imyitozo mishya, uburyo bushya bwo kwimura umubiri ni inzira nziza yo gukomeza kwishimira gahunda yawe yo gukora imyitozo.”
2. Kugabanya imikorere ya siporo
Niba mugihe runaka udashoboye kwiruka, kuzenguruka cyangwa koga nkuko bisanzwe mubisanzwe cyangwa udashobora kuzamura uburemere busanzwe, imyitozo ngororamubiri yagabanutse ishobora kuba ikimenyetso cyuko urenze. Hinchman agira ati: “Ibi bisobanura ngo“ umubiri wawe urakubwira ko ugomba gukira. ” Ati: "Numara kubona ibindi ukeneye, uzarushaho gukora neza kandi ugarure urwego rusanzwe rwimikino ngororamubiri."
3. Irari ryo hasi
Gukora muburyo busanzwe inzira nziza yo gukora ubushake bwiza. Hinchman avuga ko ariko kurenza urugero no kuruhuka bidahagije no gukira bishobora gutera imisemburo ya hormone igabanya icyifuzo cyawe cyo kurya. Kugabanuka kwifunguro, nabyo, bishobora guhungabanya gahunda yo gukora imyitozo. Agira ati: “Ugomba gukoresha urugero rwa karori n'intungamubiri kugira ngo ukoreshe byinshi mu myitozo yawe.”
4. Umunaniro
Nibisanzwe kumva unaniwe ako kanya nyuma yimyitozo ikomeye ndetse numunsi ukurikira. Hinchman agira ati: "Ariko niba nyuma y'iminsi ufite ibyiyumvo biremereye mumaguru kandi bisa nkaho udakira hagati y'imyitozo ngororamubiri, umunaniro nk'uwo ushobora gusobanura ko witoza cyane, kandi ukeneye kuruhuka cyane."
Ati: “Bishobora kandi gusobanura ko utabonye urugero rwiza rwa karori, imyunyu ngugu na vitamine. Nubwo wagerageza kugabanya ibiro, ukeneye imirire ikwiye. ”
5. Kuzamuka k'umutima
Umutima usanzwe uruhuka kumutima kubantu benshi ni 60 kugeza 100 kumunota. Hinchman avuga ko niba umutima wawe usanzwe uruhuka usimbutse uva kuri 50 kugeza kuri 65 ku munota, ibyo bishobora kuba ikimenyetso wakoraga cyane. Birashobora kandi kuba ikimenyetso cyikibazo cyumutima, byaba byiza rero usuzumwe ninzobere mubuzima.
Kugirango umenye umutima wawe usanzwe uruhuka, shyira intoki zawe mukuboko kugirango urebe impiswi, hanyuma ubare gukubita kumunota. Amasaha menshi yubwenge nayo afite ibikoresho kugirango atange umutima utuje. Birumvikana ko utazifuza kugenzura umuvuduko wumutima wawe nyuma yimyitozo ikaze cyangwa iringaniye. Ishyirahamwe ry’umutima ry’Abanyamerika rivuga ko mu gitondo, nyuma yo gukanguka usinziriye neza na mbere yo kuva mu buriri, ni igihe cyiza cyo gusuzuma umuvuduko w’umutima wawe uruhutse.
6. Kudasinzira
Mubisanzwe, gukora bigufasha gusinzira. Muganga Christopher McMullen, witabiriye umuganga mu ishami ry’ubuvuzi busubiza mu buzima busanzwe muri kaminuza ya Dr. Ishuri ry'ubuvuzi rya Washington.
7. Ibibazo byubuzima bwo mu mutwe
McMullen avuga ko kurenza urugero bishobora guhungabanya imikorere isanzwe ya hormone cortisol itera imbaraga, irekurwa na glande ya adrenal. Cortisol ifasha umubiri wawe guhangana nihungabana, ariko iyo urugero rwa hormone ruri hejuru cyane, bishobora kugira ingaruka mbi.
Ingaruka mbi za cortisol nyinshi zishobora kubamo:
Uburakari.
Amaganya.
Kwiheba.
8. Intege nke z'umubiri
McMullen avuga ko imyitozo muri rusange ifasha sisitemu y'umubiri. Ishyirahamwe ry’umutima ry’Abanyamerika rirasaba ko abantu bakuru n’abana bagomba kubona iminota 150 yimyitozo ngororangingo ya aerobic mu cyumweru, cyangwa iminota 75 yimyitozo ngororamubiri ikomeye, cyangwa guhuza byombi buri cyumweru.
Ariko gukora siporo nyinshi utabonye ikiruhuko gikwiye birashobora kutabyara inyungu. McMullen agira ati: "Sisitemu z'umubiri wawe zirashobora kugabanuka niba usunika ibintu cyane." Ati: "Niba ushyira imbaraga zawe zose mumahugurwa, hasigaye bike kugirango urwanye indwara, bityo umubiri wawe urinda indwara."
Igihe cyo kohereza: Gicurasi-13-2022