Muscle mass inowedzera mikana yekurarama mukurwara kwakakomba uye inovimbisa hupenyu hurefu
Kuvaka nekuchengetedza tsandanyama yako inogona kunge iri nzira yakanakisa yekuisa mari muhutano hwako, maererano nezvidzidzo zvenguva pfupi yapfuura. Kana makore atanga kuverenga, iyo mhasuru misa inogona kuve nechokwadi chekuti unogara uine hutano uye hwakakosha. Uye kana ukarwara zvakakomba, mhasuru iyoyo inogona kuwedzera mikana yako yokurarama kana ukarwara zvakakomba.
Basa rinokosha remasumbu rinoonekwa kubva muzvinyorwa zvechiDutch-in-training Jeroen van Vugt, uyo akawana doctorate yake musi wa20 December paErasmus University muRotterdam. Van Vugt akatsunga mhasuru yemapoka akasiyana evarwere vairwara zvakanyanya pahwaro hwema scans, uye akaongorora mhedzisiro yemhasuru iyoyo. Somuenzaniso, akawana kuti muvanhu vaiva nekenza yecolon yakaipisisa, mhasuru dzakabatsira kuziva kana vaitambura nezvinetso pashure pokuvhiyiwa uye kana vaifanira kuvhiyiwazve. Kuwanda kwavakaita tsandanyama, mukana wacho waibva waita mudiki.
Kupona chirwere
Van Vugt paakadzidza rimwe boka revarwere vegomarara remukati, akavakamura kuita mapoka maviri: rimwe rine mhasuru dzine hutano uye rimwe rine mhasuru dzisina hutano. Varwere vose vakavhiyiwa zvikuru, uye Van Vugt akazovatevera kwemakore gumi. Chinenge chikamu chimwe muzvina chevarwere vane tsandanyama dzine utano vakafa, uye hafu yevarwere mune rimwe boka. Shoko racho rakajeka. Vese vanhu avo vava kushanda ziya zuva rega rega munzvimbo dzinorema uye magyms vanodyara muhutano hwavo munguva refu. Idzo tsandanyama dzavanoita kuti dzikure nekusimba zvino dzinogona kuponesa hupenyu hwavo mumakore gumi, makumi maviri kana makumi matatu.
Kana iwe uchifunga kuti tsvagiridzo dzaVan Vugt dzaive nhema, tinogona kukusimbisa. Icho hachisi chokwadi. Masayendisiti akambosangana nemhando idzi dzehutano hwakanaka hwemhasuru misa pamberi. Semuyenzaniso, muna 2017, American oncologists yakaburitsa chidzidzo muClinical Cancer Research mavakatevera vakadzi makumi mana vane chimiro chisingarapike chegomarara rezamu kwemakore akati wandei.
Vatsvakurudzi vakapatsanura vakadzi kuva mapoka maviri, rimwe rine mhasuru dzakati wandei uye rimwe rine tsandanyama shoma. Muboka rekare, hapana akanga ari mupenyu pashure pegore nehafu. Muboka rechipiri, avo vane mhasuru yakakura, hafu yakanga yafa 'chete' mushure memakore matatu. Uye apo vaongorori vakamira kutevera vakadzi mushure memakore masere, pakanga pachine vakadzi vari vapenyu muboka iri. Tsandanyama dzavo sezviri pachena dzakanonotsa kufamba kwechirwere chavo.
Rarama kwenguva refu
Muscle mass inewo kudzivirira kune vakwegura. Apo vatsvakurudzi vanotevera mapoka makuru evanhu kwemakore pamagumo, nguva dzose varume nevakadzi vane huwandu hwakawanda hwemhasuru vanogona kusvika pazera rakakwirira zvikuru. Hazvina mhosva kuti tsvakiridzo iyi yakaitwa kuNetherlands, Sweden, Italy kana United States - mhedzisiro yacho inongogara ichinongedza munzira imwe chete.
Tsvagiridzo yakakosha ikozvino yakaratidza kuti hutano mhasuru misa pachayo ine hutano hwakanaka. Boka revasayendisiti vemitambo vakaita basa rakakosha mukujekesa kubatana pakati pemhasuru uye hutano vari paYunivhesiti yeCopenhagen kuDenmark. Mumwe wevatsvakurudzi ivavo, Bente Klarlund Pedersen, akaburitsa chinyorwa muna 2011 mu Journal of Experimental Biology umo akagadzira pfungwa yokuti tsandanyama haingogonese vanhu kufamba, asiwo inhengo. Kutaura zvazviri, tsandanyama ndiyo nhengo huru mumuviri womunhu. Uye kufanana nedzimwe nhengo dzakawanda, mhasuru ine utano inobudisa zvinhu zvisingaverengeki zvinobatsira kuti muviri urambe une utano. Myokines, Pedersen anovadana.
Imwe yeaya myokines irisin. Mune test tubes, irisin inouraya cancer maseru. Mune chidzidzo chakabudiswa muna 2014 muAmerican Journal of Medicine, vatsvakurudzi veSpain vakawana huwandu hunoshamisa hweirisin muropa revanhu vane utano hwakanaka. VeSpain vanofungidzira kuti irisin, nenzira isiri kujeka, inorebesa hupenyu uye inodzivirira hosha. Kune akawanda emyokines senge irisin, uye ane mhedzisiro yakanaka mumuviri munzira dzakawanda dzakasiyana.
Kunobva: Eigenkracht.nl
Zvechokwadi ane chimwe chokwadi, asi chisumbu chemhasuru dzakaita saKing Kong hachina musoro, kana munhu wacho achisvuta, achinwa, achidya zvakanyanyisa, uye achifamba zvishoma uye achishandisa imwe pfungwa yake.
Ini ndinotenda kuti izvi zvekupedzisira zvinhu, zvine rombo rakanaka, zvakangokosha kune hupenyu hurefu uye hune hutano.
Ndinonokora mashoko: “Chinenge chikamu chimwe muzvina chevarwere vane tsandanyama dzine utano vakafa, uye hafu yavarwere vaiva mune rimwe boka. Shoko racho rakajeka. Vese vanhu avo vava kushanda vachibuda ziya zuva rega rega munzvimbo dzinorema uye nzvimbo dzekurovedza muviri vari kuisa mari muhutano hwavo munguva refu. "
Izvi zvinoonekwa zvishoma. Muzhinji iwe unogona kutaura kuti vanhu vane hupenyu hunoshanda huchave nekushanda kwemhasuru. Izvi zvose maererano nehuwandu uye kutsungirira. Chidzidzo ichi chinongotarisa huwandu hwetsandanyama here kana mararamiro, mafaro kana mufaro? Zvese izvi zvinhu zvinopesvedzera maitiro ekudzoreredza uye saka zera zvakare.
Kubva pauchapupu, izvi zvinogona kuenzaniswa maererano nehuwandu, asi kwete maererano nechikonzero.
'Vese vanhu avo vava kushanda vachibuda ziya zuva rega rega munzvimbo dzinorema uye dzemitambo vari kuisa mari muhutano hwavo hwenguva refu'
Izvo zvichave zvakarurama kazhinji, asi 'kudyara' muhutano hwako nekufamba kwenguva haufanirwe kuenda kunzvimbo dzinorema / dzekusimbisa muviri. Iwe unogona zvakare kuvaka nekuchengetedza tsandanyama pabhasikoro, kushambira kana kumhanya, nekuedza. Mukuwedzera, eea zvakare inosimudzira zvakasimba kusimba kwese.
Pane musiyano pakati pe cardio uye simba rekudzidzira (zvakare pajimu) asi zviri nani kuita zvose, nokuti cardio (bhasikoro, kufamba, kushambira) yakanakira mwoyo nemidziyo yeropa. Iwe unogona kuvaka tsandanyama nekuchovha bhasikoro uye kushambira, asi zvino unofanirwa kudzidzira zvakanyanya uye nekuchovha bhasikoro izvi zvinongokanganisa tsandanyama dzemakumbo (quadriceps uye hamstrings) mamwe mamhasuru anotora chikamu asi izvo hazvina basa. Nekurovedzera muviri kwakazara nezviremu unodzidzisa mapoka makuru emhasuru.
https://www.runnersweb.nl/guide/7-manieren-hardlopen-beter-mens/1-het-bouwt-mentale-taaiheid
Ndiri mumhanyi ane makore 71 ekuberekwa. Zuva rega rega ndinogamuchira tsamba kubva kuRunnerswold ine mazano.
Nhasi ndatambira post iri pamusoro. Inopindirana zvakanaka nechinyorwa chanhasi. Ndinoziva kubva muruzivo rwangu kuti kumhanya inzira yehupenyu uye chitandadzo. Zvinokupawo kunzwa kwekufara. Ehe iwe unovaka tsandanyama uye ini handikwanise kutsanangura kunzwa kwemufaro mushure mekumhanya 10, 21 kana 42 km.
Ini ndinofunga chinyorwa cherunnersweb chinopindurawo mibvunzo yaHansG.
Mwedzi wapera ndakamhanya marathon, svondo rinouya 2nd uye mwedzi unotevera 50 km kukwira Doi Inthanom. Zera harigoni kuva chikonzero chekushandisa zvakanyanya. Kufamba, kuchovha bhasikoro zvese zvinogoneka uye hazvifanirwe kunge zvakanyanyisa ..
Ndinobvumirana newe semumhanyi anoshanda, ari mudiki pane zvauri. Asi mushure memakumi matanhatu ndaifanira kunonoka. Unenge wava kuzviona zvakadaro. KuNetherlands ndaimbomhanyawo nzendo refu uye paAlmere marathon pakanga paine murume aivewo nemakore 71, asina kunyanyokura uye aine tsandanyama uye achiri kumhanya mukati memaawa matatu. Zvakanditorera nguva yakati rebei uye ndakanga ndava nemakore 46 panguva iyoyo. Kuremekedza izvi. Kana iwe ukatanga mudiki uye ukaramba nayo kwenguva yakareba, unogona kuenderera kwenguva yakareba. Gara uchiziva nezvekukuvara, nekuti ivo vanoparadza kunakidzwa kwakawanda. Saka ikozvino ngatizvidzikisire pasi uye tisashatise mafaro. Zvechokwadi, kune nguva dzose vanhu vane zvimwe zvirwere kana mamiriro ezvinhu uye naizvozvo havagoni kurovedza muviri. Ndiko kukanganisa kukuru kweboka iri, nekuti vazhinji vavo havana kukumbira izvi. Asi kune avo vanogona, asi vasingadi kudaro, isu tese tinovaziva, mabhawa stool mafani vanorima madumbu edoro, pakati pevamwe, kurasikirwa kukuru. Ndinoda kuona boka iri richivawo nekuremekedza muviri nepfungwa dzavo. Hazvisati zvanyanya. Nzira yekubudirira inogara ichivakwa. Khun Peter ane pfungwa yakanaka uye ndeyokuti kunze kwemitambo yekutsungirira, mamwe mapoka emasumbu haafaniri kukanganwa. Saka kushanda nesimbi zvine mwero uye zvine mwero hazvikuvadzi vakura.
Ndinofunga pfungwa yepasi ndeyechokwadi, asi mhedziso haina kururama. Vanhu vane tsandanyama yakakura vanongove nemararamiro ane hutano. Uye nekuda kwese kurovedzera muviri ikoko, vane mapapu netsinga dziri nani uye moyo uri nani uye neokisijeni iri nani. Uye IZVI ndinofunga ndicho chikonzero vane mikana yakawanda yekupona.
Hazvinyatso kujeka kuti mhasuru yemhasuru inodzivirira sei hutano. Pakutanga, masayendisiti akatsanangura kure kubatana pakati pemhasuru uye hutano, uye akafunga kuti pakanga paine hukama hwesham. Vanhu vane tsandanyama vanodya zvine hutano uye vanoita maekisesaizi akawanda. Izvi zvinoita kuti vave neutano hwakanaka, akadaro masayendisiti. Icho chokwadi chekuti ivo zvakare vakawedzera tsandanyama mhedzisiro yemararamiro anoita kuti vave nehutano, asi mhasuru pachadzo hadziite kuti vave nehutano.
Chokwadi iwo masayendisiti anotsoropodza ane poindi. Asi tsvakiridzo yakakosha ikozvino yaratidza kuti hutano mhasuru misa pachayo ine hutano hwakanaka. Boka revasayendisiti vemitambo vakaita basa rakakosha mukujekesa kubatana pakati pemhasuru uye hutano vari paYunivhesiti yeCopenhagen kuDenmark. Mumwe wevatsvakurudzi ivavo, Bente Klarlund Pedersen, akabudisa chinyorwa muna 2011 mu Journal of Experimental Biology umo akagadzira pfungwa yokuti tsandanyama haingogoneki vanhu kufamba, asiwo inhengo. Kutaura zvazviri, tsandanyama ndiyo nhengo huru mumuviri womunhu. Uye kufanana nedzimwe nhengo dzakawanda, mhasuru ine utano inobudisa zvinhu zvisingaverengeki zvinobatsira kuti muviri urambe une utano. Myokines, Pedersen anovadana.