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Kutasva bhasikoro remagetsi kunoonekwa seimwe yeakanyanya kuita mabasa aunogona kuita - inogona kuvandudza kugwinya kwako, moyo wemwoyo, hutano hwehuropi, kusimbisa hutachiona hwako uye kusimudzira pfungwa yako yekugara zvakanaka, pakati pezvakawanda zvezvakanaka zvehutano.
Kuvandudza Moyo Wako Hutano
Tsvakurudzo dzinoverengeka dzakaratidza kubatana pakati pabhasikoro uye nekuvandudza moyo hutano.
Mu2017, semuenzaniso, vaongorori kubva kuYunivhesiti yeGlasgow vakawana kusangana pakati pekuchovha bhasikoro kushanda uye nenjodzi yakaderera yekufa nguva isati yakwana mushure mekufunda vanhu 264,337 kwemakore mashanu. Muchokwadi, kuchovha bhasikoro anenge mamaira makumi matatu pasvondo kwakaratidzirwa kudzikisa zvakanyanya njodzi yehosha yemoyo.
“Kuchovha bhasikoro kwese kana chikamu chebasa rekushandira kwakabatana nenjodzi yakadzikira zvikuru yemhedzisiro yehutano. Avo vaichovha bhasikoro kureba kwese kwekufamba kwavo vaive neanodarika makumi mana muzana panjodzi yakaderera yehosha yemoyo, gomarara, uye kufa kwevakafa mukati memakore mashanu ekutevera, "akadaro Dr. Jason Gill weInstitute of Cardiovascular and Medical Sciences.
Kana mumwe achifungidzira kugara achichovha bhasikoro kana bhasikoro remagetsi (pamwe mamaira makumi matatu pasvondo) zvakafanana nekuenda bhasikoro, zvinoteedzera kuti kugara uchikwira - kungave kushanda kana kwete - kunogona kubatsira kuvandudza hutano hwemwoyo zvakanyanya uye hutano hwakakwana kazhinji.
Kuvandudzwa kwehutano hwemwoyo
Nekurovedza muviri zvine mwero kunovandudzwa hutano hwakazara - bhenefiti yakajairika yatinonzwa nezve nguva nenguva kubva kunyanzvi. Asi, imwe yemabhenefiti akakosha ndeye hutano hwemwoyo.
Hutano hwemwoyo hune hukama nekuita zvakanaka kwemuviri wako uye nekushandisa okisijeni, uku uchifambisa uye kubvisa kabhoni dhayokisaidhi. Nekushandisa e-bhasikoro uye kuwana kurovedza muviri zvine mwero nguva dzose, muviri wako zvinyoronyoro unochinja kune chiitiko nekugadzira zvinoshanda zvakanyanya capillaries iyo inogona kuchinjisa okisijeni uye carbon dioxide pamapapu nemhasuru, uye inogadzira mamwe maseru matsvuku eropa kufambisa magasi zviri nyore.
Pakupedzisira, izvi zvinogona kuita kuti mabasa ezuva nezuva ave nyore - apo iwe ungangonzwa kunge une simba rakawanda kune iwo mabasa ezuva nezuva zvakare!
pamusoro pezvo, sekureva kwaDr. Amar Singal, chiremba wezvemwoyo, "kuchovha bhasikoro ndechimwe chezvakanakisa kurovedza muviri kune vanhu veese mazera uye marudzi ese emuviri. Iyo haingobatsira chete kupisa macalorie uye inochengeta huremu iri pasi pekutonga, asi zvakare inobatsira kuvaka stamina uye kuwedzera mhasuru uye pfupa simba. Kuve wakadzvinyirira zvine chekuita nekurovedza muviri, zvakare akapfava pamajoini uye zvakasiyana nemitambo yakaoma yekurovedza muviri, hazvikuise iwe panjodzi yekukuvara zvakanyanya kana kupora. Ndokusaka ichigonawo kutorwa nevanhu vakura vane majoini eArthritis. ”
Kuvandudza mutsindo temazwi
Murume anoratidza yemagetsi bhasikoro hutano mabhenefiti ekukwira e-bhasikoro munzira
Kunyangwe iwe usingakwanise kuona moyo wako uchisimbisa panyama, iwe unogona zvechokwadi kuona shanduko kana zvasvika pakutaurisa tsandanyama mukati memumwe muviri wako wese - kunyanya makumbo ako.
Kutasva bhasikoro kunozivikanwa kunatsiridza yako yakajairika simba, uye nekushandisa yako mhasuru kazhinji - kunyangwe zvishoma - toni uye simba zvichavandudza. Iwe unozoona akasimba mhasuru, kunyanya pamisungo mikuru ichiita basa, kusanganisira ako quads, hamstrings, mhuru uye kunyangwe glutes dzako.
Panguva imwecheteyo, kuchovha bhasikoro kunosanganisira kuyerwa uye chinhu chekuzvimisikidza pachako, zvinoreva kuti yako yepamoyo inowanawo kurovedza muviri futi. Kana iwe ukasarudza kuchovha zvakati omei, kunyangwe maoko ako anowana kudzidzira kujekesa futi!
Kuwedzera Yako immune System
Kurovedza muviri zvine mwero, sekugara uchichovha bhasikoro remagetsi, kunogona kudzora njodzi yemunhu mukuru yekutapukirwa nehutachiona hwepamusoro hwekupemha nezvikamu makumi maviri nezvipfumbamwe kubva muzana zvichienzaniswa nevakuru vasingarovedze muviri, sekutsvagurudza kunowanzotaurwa kwakaburitswa muThe Nyaya yeApplied Physiology.
Pamusoro pezvo, vaongorori veYunivhesiti yeCalifornia-San Diego vakaona kuti maminetsi makumi maviri-ekurovedza muviri akagadziridzwa kusvika pahutano hwako anogona kusimudzira immune system yako.
Yakawedzera metabolism yekurema uremu
Paunenge uchichovha e-bhasikoro haidi kuti ive inonetsa, kuwedzera kwako chiitiko chemuviri zvakare zvinoreva kuti iwe unopisa simba rakawanda. Kunyangwe iwe ukashandisa yako e-bhasikoro kunyatso kuumbika kuzvitoro zvemuno kana kuenda kunogadzikana pakupera kwesvondo neshamwari, unenge uri kupisa simba rakawanda kupfuura rawaizoita dai waityaira mota, wakatora bhazi , chitima kana kufamba.
Izvi zvinoreva kuti iwe unenge uri muchinzvimbo chiri nani chekuchengetedza huremu hwako kana kurasikirwa nemazana kilos [4] (kana ichi chiri chinangwa chako), asi nhau dzakanakisa ndedzekuti kana ukangomira kukwira, metabolism yako inoramba yakakwidziridzwa sezvaunopora. Chaizvoizvo, iwe unoramba uchipisa simba (macalorie) kunyangwe paunenge wapedza!
Ehezve, maitiro aya haagare nekusingaperi - kana iwe uchinge wapora kubva kune imwe chete yekurovedza muviri, yako metabolism inodzokera kune yakajairwa, saka zvakakosha kuti uchengete chiitiko chenguva dzose kuti irambe ichikushandira iwe. Nekufamba kwenguva, apo muviri wako paunowirirana uye uchichinjika kune inojairwa e-bhasikoro kutasva, inozopisa yakawanda simba pazororo sezvo iwe uchinge uine mamwe mhasuru tambo yekuchengetedza oxygenated uye yakagadzirira kuita.
Deredza Njodzi Yako YeType-2 Chirwere cheshuga
“Vatsvagiri vepaUniversity of Bristol kuUnited Kingdom vakaongorora zvaiitika pakukwira bhasikoro remagetsi kune vakapinda muchirwere cheshuga chechipiri. Zvidzidzo gumi nezvisere zvechidzidzo zvakakwira mabhasikoro avo emagetsi avhareji yemamaira gumi nematanhatu pavhiki kwemavhiki makumi maviri, ”sekureva kwechinyorwa chakaburitswa kare cheEVELO.
"Vadzidzi vacho vakafadzwa ne10.9 muzana yekuwedzera mune yakafungidzirwa masimba makuru eerobic panguva yechidzidzo. Uye vatori vechikamu vakasvika pamakumi manomwe nenomwe kubva muzana ezviuru zvemwoyo pavakatasva bhasikoro remagetsi zvichienzaniswa ne74.7 muzana kana vachifamba. ”
“Kuchovha bhasikoro remagetsi hakusi kurovedza muviri kwakasimba sekukwira bhasikoro rakajairika kana, pamwe, kunyange kumhanya madaro marefu, asi chiitiko ichi chinopa kurovedza muviri kuri nani pane kungofamba. Uye, sekupedzisa kwechidzidzo ichi, kuchovha bhasikoro remagetsi kungave kwakaringana kubatsira kudzikisa njodzi dzinosanganisirwa nechirwere cheshuga chechipiri-chechipiri, pamwe, kunyange kutora chinhanho mukuregererwa kunoenderana nekudzikisira uremu. "
Inovandudza hupenyu uye inoderedza kunetseka
“Vanhu vanorovedza muviri nguva dzose vanokuudza kuti vanonzwa zviri nani. Vamwe vachati imhaka yekuti makemikari anonzi maurotransmitter, ayo anogadzirwa muuropi, anomutswa panguva yekurovedza muviri. Sezvo zvichitendwa kuti maurotransmitter anopindirana nemanzwiro uye manzwiro evanhu, anogona kukuita kuti unzwe zvirinani uye usanyanya kunetseka, ”sekureva kweAmerican Council on Exercise.
Zvinozivikanwa kuti kubuda muchiedza chezuva uye nemhepo nyowani nguva nenguva kwakakosha kune hutano hwedu, asi mae-bhasikoro anogona kupa rusununguko uye kupukunyuka kunzvimbo nyowani dzaungangodaro usati wambosangana nadzo. NHS inoti 30% panjodzi yakaderera yekushushikana kune avo vanotora chikamu mune zvekuita.
Uyezve, kunakidzwa kukuru kwekutasva bhasikoro kunogona kupa zororo kubva kumatambudziko ezuva nezuva atinosangana nawo tese, uye ma endorphin atinowana kubva pakuita maekisesaizi anogona kubatsira kusimudza mweya.
Inovandudza kunaka kwekurara
Kurara kwakakosha kuti pfungwa nemiviri yedu ivezve. Kunyangwe pamazuva atisina kuita zvakanyanya, isu tese tinofanirwa 'kuvhara pasi' uye nekuwana yakanaka yekurara kuti uve pamusoro pemutambo wedu zuva rinotevera.
Nekutasva iyo e-bhasikoro uye kuita yakadzikama kurovedza muviri, tinogona kusimbisa masimba edu mazinga. Uyezve, nepo ichirira zvishoma kumashure, mukuita kudaro tinokurudzira pfungwa dzedu nemitumbi kuti ive nekurara kwemhando yepamusoro kana yave nguva yekuzorora.
Izvi zvinogona kuguma neyakajairika nguva yekurara maitiro, uye zvakadzama, kuwedzera kuzorora kurara, izvo zvinobva zvaendesa kune kumwe kungwarira uye kugadzirira kwezuva rinotevera.
Saizvozvo, a Yunivhesiti yeGeorgia kudzidza vakawana kuti kana vanhu vakuru vakashandisa zvishoma vakanyunyuta nezvematambudziko ekurara zvakanyanya.
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