Koga kugirango ugabanye ibiro

Russell F. Camhi, umuganga w’ubuvuzi bw’imikino ngororamubiri w’ibanze mu kigo cy’ubuzima cy’imyororokere cya Northwell i Great Neck, muri New York, avuga ko gushyiraho gahunda ihamye kandi ihamye y'imyitozo ngororamubiri ari kimwe mu bintu by'ingenzi bigamije kugabanya ibiro. Ni umuganga w'itsinda rikuru muri kaminuza ya Hofstra i Uniondale, muri New York, akaba n'umwarimu wungirije mu ishuri ry'ubuvuzi rya Hofstra / Northwell.

Camhi avuga ko gahunda ndende y'imyitozo ngororamubiri yo kugabanya ibiro igomba kuba irimo imyitozo y'umutima n'imitsi - ishobora kuba irimo koga. Koga bitanga inyungu nziza z'umutima n'imitsi hamwe ninyungu ziyongereye zo kuba byoroshye ku ngingo, ivi n'amaguru. Agira ati: “(Koga) ni ingirakamaro cyane cyane ku bantu bafite ikibuno, ivi cyangwa amaguru.” Ati: “Kugenda, kwiruka no gukora kuri podiyumu bishyiraho igitutu kinini ku ngingo. Uburemere bw'umubiri bw'umuntu bwikubye inshuro umunani hejuru y'ingingo imwe iyo wiruka no kuzamuka no hasi. ”

Avuga ko koga ari uburyo bwiza bwo gukora siporo ku bantu b'ingeri zose, ariko ni amahitamo meza cyane ku bantu bakuze ndetse n'abarwayi bafite umubyibuho ukabije, kuko bifasha kugabanya imihangayiko ku ngingo zabo.

By'umwihariko mu mezi ashyushye, mugihe abantu bamwe bashobora kutumva buri gihe bashishikajwe no gukora imyitozo ikomeye, koga no gukora aerobics yamazi bishobora kuba ikintu cyiza kandi gishimishije muburyo bwo kugabanya ibiro.

Nigute wagabanya ibiro byo koga

Dore inama esheshatu zo koga kugirango ugabanye ibiro:

1. Tangira-tangira umunsi wawe woga mugitondo.

Koga mugitondo ninzira nziza yo gusimbuka-gutangira umunsi wawe - kandi ntugomba gukubita pisine kumara.

Umuyobozi mukuru ushinzwe imyitozo ngororamubiri n'ikigo cya Pritikin Longevity Centre, Jamie Costello, avuga ko nubwo ibyo nyoko ashobora kuba yarakubwiye ku bijyanye no kutemerwa kurya mbere yo gusimbukira muri pisine cyangwa inyanja, ni byiza kurya ifunguro ryoroheje cyangwa kurya ibiryo mbere yo koga. Ati: “Habayeho urujijo ruvuga ko gusiba ifunguro rya mu gitondo bishobora gufasha umubiri gukoresha ibinure nka lisansi, ariko ubushakashatsi bwerekana ko karori zose zikoreshwa kandi zigatwikwa umunsi wose ari zo zigena gutakaza amavuta n'ibihe byo kurya.”

Pritikin atanga igitekerezo cyo kugaburira ifunguro rya mu gitondo ukoresheje kimwe cya kabiri cy'igitoki cyangwa igice cy'igikombe cya oatmeal hamwe n'imbuto kugirango ugabanye ijoro ryihuse iminota 15 kugeza kuri 20 mbere yo gukora imyitozo ikomeye mugitondo. Ati: “Nyuma y'imyitozo ngororamubiri, ifunguro rya mu gitondo ryera ry'amagi n'imboga ni inzira nziza yo guha imitsi poroteyine ikenewe (bakeneye).”

2. Fata umuvuduko kandi ushiremo koga cyane.

Kwiruka ibirometero bitwika karori nyinshi kuruta kugenda iyo ntera. Mu buryo nk'ubwo, koga ku muvuduko wihuse bitwika karori nyinshi kuruta koga buhoro kandi buhoro, nk'uko byatangajwe na Michele Smallidge, umwarimu akaba n'umuyobozi wa gahunda ya siyansi y’imyitozo ngororamubiri ya BS yo mu ishuri ry’ubumenyi bw’ubuzima muri kaminuza ya New Haven i West Haven, muri leta ya Connecticut.

“Imbaraga ziyongereye mu 'gufata umuvuduko' cyangwa kongera imbaraga zizatwika karori nyinshi muri icyo gihe.” Aratanga inama yo gutegura gahunda itunganijwe, wenda koga hamwe nitsinda cyangwa gukorana numutoza, kugirango inzitizi zumubiri nubwenge zashize zo koga cyane kandi byihuse.

3. Kugirango bikomeze gushimisha, hindura gahunda yawe yo koga.

Kimwe na siporo iyo ari yo yose, niba woga ufite urwego rumwe rwingufu mugihe cyibyumweru cyangwa ukwezi, imbaraga zawe zo kugabanya ibiro zirashobora kuba plateau, Smallidge avuga. Koga intera imwe kumuvuduko umwe nabyo bishobora kubyara kurambirwa, bishobora kugorana gukomeza gushishikara mugihe kirekire.

Guhindura gahunda yawe yo koga ninzira nziza yo gukomeza ibintu bishimishije mumazi no kugabanuka kwibiro bigabanya ibiro, Smallidge avuga. Kurugero, hagati yimikorere yawe isanzwe, urashobora kuvanga mukibero cyangwa bibiri mugihe woga vuba bishoboka. Cyangwa urashobora koga hamwe numukunzi kandi ukagira amasiganwa rimwe na rimwe. Kwinjira mu cyiciro cyamazi yindege nuburyo bwiza cyane bwo guhindura imyitozo yo mumazi.

Umutoza mukuru wo koga muri Life Time, ikigo cy’imikino ngororamubiri i Scottsdale, muri Arizona, avuga ko gukora cyane hamwe n’ibipimo by’amazi ari ubundi buryo bushimishije bwo guhindura gahunda yawe yo koga. Fox agira ati: "Iyo ukanze uburemere unyuze mu mazi, ukurwanya gukora imitsi yawe kimwe nuburyo imirwanyasuri ikora ku butaka." Ati: “Urashobora gukora ibintu byinshi ukunda mubyumba byuburemere ukoresheje uburemere bwamazi muri pisine. Urashobora guteza imbere imbaraga no gukora sisitemu yumutima nimiyoboro icyarimwe. Kugira ngo uhindure ibintu bishimishije, hitamo imyitozo ukunda ya dumbbell hanyuma ukore mu mazi hagati ya reps y'imyitozo yawe yo koga. ”

4. Ongeramo ishuri ryo koga kuvanga.

Camhi avuga ko koga ari igikorwa gikomeye cy'umutima n'imitsi kuko gikora amatsinda menshi icyarimwe. Amatsinda menshi yimitsi akora mugihe cyimyitozo ngororamubiri, niko umubiri uzatwika ingufu, zishobora kugufasha kunanuka.

Niba uri shyashya koga cyangwa wigeze koga kandi ukaba ufite ingese muri stroke yawe, gufata isomo ryo koga kugirango wige cyangwa uhanagure tekinike ikwiye birashobora kugufasha gukora neza no kubona byinshi mumyitozo yawe yo mumazi. Ibigo byinshi by'imyidagaduro byaho, YMCA na Croix-Rouge y'Abanyamerika, bitanga amasomo yo koga.

5. Koga igihe cyose ubishakiye.

Nta tegeko rikomeye kandi ryihuse ryerekana inshuro ugomba koga nkigice cyo kugabanya ibiro. Ikigaragara ni uko ingano isabwa y'imyitozo ngororamubiri kugira ngo ugabanye ibiro byibuze byibuze iminota 150 mu cyumweru cyo gukora mu kirere giciriritse cyangwa iminota 75 y'imyitozo ngororamubiri buri cyumweru, cyangwa guhuza byombi, Smallidge avuga. (Ngiyo umubare muto wibikorwa byumutima nimiyoboro yumutima wabanyamerika isaba abantu bakuru nabana kubungabunga ubuzima bwiza.)

Rero, urashobora kugera ku mubare muto wa karidio ukoresheje - ukurikije niba ugenda ku muvuduko ukabije cyangwa uringaniye - koga inshuro eshatu kugeza kuri eshanu mu cyumweru mu minota 25 cyangwa irenga icyarimwe. Wibuke ko ushobora koga buri munsi kuko ubu buryo bwimyitozo ntabwo bugoye kumavi, ingingo cyangwa ibirenge. Kandi, menya ko kwitabira imyitozo yimbaraga byibuze kabiri mucyumweru bizagufasha imbaraga zo kugabanya ibiro.

6. Suzuma ingeso zawe.

Igihe yari arimo kwitoza imikino yo koga mu mikino Olempike, Michael Phelps watsindiye umudari wa zahabu inshuro 23, yakoresheje karori zigera ku 10,000 ku munsi, ibyo bikaba byaramufashaga kugira umubiri udafite imbaraga. Birumvikana ko kandi yoga cyane kandi byihuse amasaha menshi buri munsi.

Abatari Olempike barimo koga kugirango bagabanye ibiro bazakenera kuzirikana gahunda yabo yo kurya. Kimwe nimbaraga zose zo kugabanya ibiro, kugabanya intungamubiri za calorie mugihe ukora gahunda yo koga isanzwe birashobora kugufasha guta ibiro.

Kugira ngo ugabanye ibiro, Smallidge irasaba gukuraho cyangwa kugabanya ibiryo bitunganijwe cyane bya karori, harimo:

• Udutsima.
• Candy.
• Cookies.
• Umutobe w'imbuto.

Inyama zitunganijwe (bacon, gukata ubukonje na sosiso, urugero).

Ahubwo, ongera ufate ibiryo byuzuye byubuzima bwiza, nkimbuto nshya, imboga ninkomoko ya proteine, nkibishyimbo, imbuto n'imbuto. Smallidge agira ati: "Calori zibara, bityo rero umenye kugenzura ibice ndetse nibiribwa bisanzwe."