Kugwiza imyitozo yawe kubuzima bwiza ntabwo byoroshye nko gusobanukirwa isano iri hagati yimyitozo nubudahangarwa. Gucunga Stress hamwe nimirire yuzuye ni ngombwa mugutera ubudahangarwa bwumudahanga, ariko imyitozo nayo igira uruhare rukomeye. Nubwo yumva ananiwe, yirukana umubiri wawe buri gihe arashobora gutanga igikoresho gikomeye cyo kurwanya indwara. Ariko, ni ngombwa kumenya ko imyitozo yose idafite ingaruka imwe kumubiri wawe. Niyo mpamvu twabagiriye inama abahanga bize byimyitozo ngororamubiri kuri sisitemu yubudahangarwa, kandi turashaka gusangira nawe ubushishozi.

Nigute imyitozo yo kuzamura ubudahangarwa bwawe?

Simutoranya ntabwo arigirira neza imibereho yawe yo mu mutwe, ahubwo yiyongera ku budahangarwa bw'umubiri, nk'uko isubiramo rya siyansi ryatangajwe mu kinyamakuru siporo na siyansi yo gushyira mu gaciro, bishobora kugabanya ibibazo byo mu rwego rirambye, bigabanya ingaruka z'indwara, no ku rwego rwo hasi. Umuyobozi wa Malph nieman, David Nieman, witwa David Nieman, witwa David nieman, witwa DRP, umwarimu mu ishami rya kilo muri kaminuza ya Leta ya Apalachian, yasobanuye ko umubare w'ingirabuzimafatizo.

Ubudahangarwa bunoze hamwe nibisanzwe

Imyitozo ngororamubiri igira ingaruka nziza kuri sisitemu yumubiri wawe, ntabwo ariyigihe gito, ahubwo nanone huzura. Igisubizo cyihuse kuri sisitemu yumubiri wawe mugihe cyimyitozo irashobora kumara amasaha make, ariko imyitozo ihamye kandi isanzwe irashobora kongeramo umuhanga mugihe runaka. Mubyukuri, ubushakashatsi bwakozwe na Dr. Nieman hamwe nitsinda rye bwerekanye ko kwishora mu myitozo ya Aerobic mu minsi itanu cyangwa irenga mu cyumweru bishobora kugabanya indwara z'ubuhumekero rwo hejuru hejuru ya 40% mu byumweru 12 gusa. Noneho, kwinjiza imyitozo mubikorwa byawe bya buri munsi birashobora kuba inzira nziza yo kongera ubudahangarwa bwawe no gukomeza ubuzima bwiza muri rusange.

Kimwe kijya kuri sisitemu yumubiri wawe. Imyitozo isanzwe irashobora gutanga ingaruka zirambye kubuzima bwawe rusange no kubaho neza. Abashakashatsi bo mu kinyamakuru cyo mu Bwongereza bw'Umuti wa siporo basanze ibikorwa bihamye bidashobora kugabanya ingaruka zo kwandura gusa, ahubwo ko ari uburemere bwa Covid - 19 kandi birashoboka ko mu bitaro cyangwa ku rupfu. Kimwe ninzu ihamye, imibereho ikora cyane irashobora kuganisha ku mikorere idakingiwe nubuzima rusange. Noneho, kora kimwe mubikorwa byawe bya buri munsi hanyuma urebe ingaruka nziza zishobora kugira kuri sisitemu yumubiri wawe no mumibereho rusange.

Dr. NIEMAN? Ntibishoboka ko imyitozo gusa rimwe na rimwe kandi itegereje kugira sisitemu yumubiri idahwitse ku ndwara. Mugihe buri gihe ukora mubikorwa byumubiri, sisitemu yumubiri wawe ifite ibikoresho byiza kugirango imiburangire itere uburwayi.

Ibi bikomeje kuba ukuri nubwo uzewe. Imyitozo isanzwe irashobora gufasha kurinda umubiri wawe, uko imyaka yawe imeze. Rero, ntabwo bitinda gutangira gukora imyitozo igice cya buri munsi wa sisitemu yumubiri utazima no mumibereho rusange.

Ni ubuhe bwoko bw'imyitozo ngororamubiri yo kuzamura ubudahangarwa?

Ariko, ni ngombwa kumenya ko uburyo bwose bwimyitozo ngororangingo bungana mu ngaruka zabyo kubwubusa. Imyitozo yo mu kirere, nko kugenda, kwiruka, cyangwa gusiganwa ku magare, byabaye intego yo kwiga ubushakashatsi hagati y'imyitozo yo mu myitozo n'ubudahangarwa, harimo na Dr. NIEMAN. Mugihe ubushakashatsi bwinshi bukenewe kugirango umenye ubwoko bwiza bwo gukora imyitozo yo kuzamura ibikorwa biciriritse, buri gihe bishora mubikorwa bya Aerobic byifashe neza kugirango bigire ingaruka nziza kumubiri.

- Kugenda

Niba ushishikajwe no kuzamura ubudahangarwa bwawe hamwe nimyitozo, ni ngombwa gukomeza ubukana buciriritse. Nk'uko Dr. NIEMAN, kugenda ku muvuduko w'iminota 15 kuri kilometero nintego nziza yo kugamije. Iyi mico izafasha kwinjiza ingirabuzimafatizo zidasanzwe, zishobora kunoza ubuzima bwawe muri rusange. Kubundi bwoko bwimyitozo, nko kwiruka cyangwa gusiganwa ku magare, intego yo kugera kuri 70% yigiciro kinini cyumutima wawe. Uru rwego rwimbaraga rwagaragaye ko ari ingirakamaro mu kongera ubudahangarwa. Ariko, ni ngombwa gutega amatwi umubiri wawe kandi ntukihane cyane, cyane cyane niba utangiye gukora siporo cyangwa ufite ubuzima bwubuzima.

- imyitozo ya hiit

Siyanse yingaruka zo guhugura intera-yo murwego rwo hejuru (hiit) kubudahangarwa ni gito. Bamwe mu bushakashatsi basabye ko hashobora kutezimbere imikorere idakingiwe, mugihe abandi babonye ingaruka. Ubushakashatsi bwa 2018 bwasohotse mu kinyamakuru "Arthritis Ubushakashatsi & kuvura," byibanze ku barwayi ba rubagimpande ba rotritis, basanze ko hashobora kuzamura ubudahangarwa. Icyakora, ubushakashatsi bwa 2014 mu "kinyamakuru cy'ubushakashatsi kuri commalam" bwasanze imyitozo ya hiit idadahangada.

Muri rusange, nk'uko Dr. Neiman abivuga, imyitozo yo guterana ishobora kuba ifite umutekano ku budahangarwa bwawe. Dr. Neiman yagize ati: "Imibiri yacu ikoreshwa muri iki kamere ikagombye."

- Amahugurwa y'imbaraga

Byongeye kandi, niba utangiye gusa gahunda yimbaraga, nibyiza gutangira hamwe nuburemere bworoshye kandi wibande ku buryo bukwiye kugirango ugabanye ibyago byo gukomeretsa. Nkimbaraga zawe nukwiyongera kwiyongera, urashobora kongera buhoro buhoro uburemere nuburemere bwimyitozo yawe. Kimwe n'ubwoko ubwo aribwo bwose bw'imyitozo, ni ngombwa gutega amatwi umubiri wawe ugafata iminsi yo kuruhuka nkuko bikenewe.

Muri rusange, urufunguzo rwo kuzamura ubudahangarwa bw'umubiri binyuze mu myitozo ni uguhuza no gutandukana. Gahunda yimyitozo yuzuye ikubiyemo kuvanga ibikorwa bya Aerobic, imyitozo yimbaraga, no kurambura birashobora gufasha kunoza ubuzima bwawe muri rusange no kugabanya ibyago byuburwayi. Ariko, ni ngombwa kuzirikana ko imyitozo yonyine ntabwo ari garanti yo kurwanya indwara, kandi igomba guhuzwa nimirire myiza, ibitotsi bihagije, hamwe nuburyo bwo gucunga ibintu kubisubizo byiza.

# Ni ubuhe bwoko bwibikoresho bya fitness buhari?