Kudzivirira: Kumhanya (cardio) kunodzivirira kukwegura kweuropi
Mushure memakore makumi matatu, uropi hwako hunotanga kupera. Zvakanyanya, zvishoma nezvishoma pakutanga, asi nekufamba kwemakore, kumhanya kunowedzera. Saka kana ukagara kwenguva yakakwana, dementia haidzivisiki, ungafunga. Nyanzvi dzepfungwa dzepaYunivhesiti yePittsburgh dzakaona kuti unogona kudzosera kuderera kwehuropi hwako kana ukamhanya kwemaminitsi makumi mana katatu pasvondo.
Kuchembera kweuropi
Nhengo yakakosha muuropi ndiyo hippocampus. Izvo zvirinani iyo nhengo inoshanda, zvirinani ndangariro yako inoshanda. Paunenge wava nemakore makumi matanhatu, hippocampus inoderera ne60-1 muzana pagore. Izvi zvinonzwika kunetsa - uye ndizvo - asi veneurologists vanozviona semhedzisiro isingadzivisike yekuchembera. Asi kune humwe humbowo hwekuti kufamba kunogona kunonoka, kumisa, uye pamwe kutodzosera kumashure maitiro iwayo. Kana iwe ukarega vakwegura vachimhanya kweawa katatu pavhiki pa2-67 muzana yehuwandu hwemwoyo yavo, huropi hwavo huchawedzera mushure memwedzi mitanhatu. [J Gerontol A Biol Sci Med Sci. 70 Nov;2006(61):11-1166.]
kudzidza
Nyanzvi dzepfungwa dzekuAmerica dzakaedza nevarume nevakadzi vane hutano 120 vane avhareji yezera re66. Hafu yezvidzidzo yakaita maekisesaizi ekutambanudza katatu pavhiki kwegore, imwe hafu yakamhanya kwemaminitsi makumi mana katatu pavhiki. Kusimba kwaive 40-60 muzana yehukuru hwavo hwekutora oxygen. Unogona kana kusakwanisa kuenderera mberi nehurukuro.
Mhinduro
Munguva yekuyedza, huwandu hweiyo hippocampus yezvidzidzo vaiita maekisesaizi ekutambanudza yakadzikira. Zvakapesana zvakaitika muzvidzidzo zvakamhanya. Mavari, vhoriyamu yehippocampus yakawedzera nezvikamu zviviri muzana. Vatsvagiri vakayera kuti zvidzidzo zvakange zvaita sei pahwaro hwehukuru hwavo hwekutora okisijeni, uye vakaona kuti sezvo zvidzidzo zvakatanga kusimba, hippocampus yavo yakawedzera.
Vatsvagiri vakawanawo kuti kudzidziswa kwakaita sei kuti hippocampus ikure. Kumhanya kwakawedzera kugadzirwa kweuropi-yakatorwa neurotrophic factor [BDNF]. BDNF inoita kuuropi zvakangofanana neanabolic steroids kuita kune tsandanyama tishu. Pakupedzisira, vaongorori vakashandisa bvunzo kuona kushanda kwekurangarira kwezvidzidzo. Iyo yakawanda iyo hippocampus ichikura, ndipo zvakanyanya zvidzidzo zvendangariro zvibodzwa zvakavandudzwa.
Kwakabva: Proc Natl Acad Sci US A. 2011 Feb 15;108(7):3017-22. & Ergogenics
Kana izvi zviri izvo, ndezvechokwadi nezve cardio chiitiko uye kwete zvekumhanya chete. Kune vakwegura, kumhanya - kupiwa maitiro emutoro - hazvina kunyatsobatsira majoini uye naizvozvo haisi nguva dzose basa rakakodzera.
Semutyairi akasimba webhasikoro - uyezve anogara achishambira - mumakore angu makumi manomwe, ini zvirokwazvo ndinotenda mune zvakanaka zvemuviri uye zvepfungwa mhedzisiro ine chekuita nemitambo ye cardio.
Ndizvozvo, ndosaka ichiti cardio kumusoro, mumabhuraketi.
Zvinosuruvarisa kuti handichakwanisa kumhanya, kuchovha bhasikoro isarudzo here? Kana kuti intensive fitness?kana zvimwe zvingasarudzwa?
Wadiwa Dick, kumhanya dzimwe nguva hakuchagoneki, kufamba kunogona kuve imwe nzira, mutoro, kudzidziswa mamaki ayo ari +/- 60% yekumhanya; Iwe unogona zvakare kufamba kumba uine treadmill.
Kuchovha bhasikoro isarudzo, kana iwe ukaita chimwe chinhu chekuwedzera nguva nenguva, kupindirana kana chikomo, iwe zvakare une cardio kudzidziswa. Kana kuchovha bhasikoro kunze kusingagoneki kana kusingakurudzirwe, muridzi wemba anogona kuve mhinduro.
Kana iwe uchifanira kutanga pane yakaderera mutoro pamwero, kuvaka zvishoma nezvishoma.
Kushambira kunogonawo kuva dambudziko guru kune vanhu vane dambudziko rekufamba, dzimwe nguva kuwedzera kukurumidza kunogoneka zvakare ikoko.
Zvinoenderana nezvaunogona iwe pachako uye mamiriro ezvinhu zvaunogona kuita, kunyanya ita chimwe chinhu chaunofarira uye zvakare ... kana zvichidikanwa, tanga zvishoma nezvishoma, famba zvirinani pane kungonyarara uye kunyatsoteerera kumuviri wako. Tizivise zvawasarudza, zvawasangana nazvo uye kuti unonzwa sei nezvazvo.
Rombo rakanaka.
NicoB
Vanhu vanogara muThailand vanowanzove vakura zvishoma. Kumhanya ndeyevanhu vazhinji vanopfuura makumi matanhatu
hazvikurudzirwe. Zvamazvirokwazvo kwete kuvanhu vasina kumboita mutambo upi noupi. Kwete
kune avo vane (kazhinji vanoonekwa nemakumbo avo emakumbo gare gare muupenyu).
Iwe unogona kunge uchiri kukwanisa kumhanya pane treadmill munzvimbo yekusimbisa muviri.
Migwagwa yeThai yakaipa. Yakazara nemakomba uye kusaenzana. Ingotenderera kwemaminetsi makumi mana kana awa
kufamba zvishoma nezvishoma zvakakwana. Kunyangwe zvirinani ndeye 40 maminetsi ekunakidzwa kutamba mudziva rekushambira uye zvechokwadi kwete mugungwa.
Njodzi dzakakura ipapo uye kushambira mumvura yegungwa (nekuda kwemunyu wemukati) kune kushomeka kushoma
tsandanyama dzako semumvura yakachena.
Cor van Kampen.