4 Inyungu zo gukora imyitozo isanzwe

Umurongo wo hasi ku myitozo

Imyitozo n'imyitozo ngororamubiri nuburyo bwiza bwo kumva neza, kuzamura ubuzima, no kwinezeza. Hariho ubwoko bubiri bwimyitozo ngororamubiri kubantu bakuru bakuze:

• imyitozo ya cardio
Shaka byibuze iminota 150 yimyitozo ngororamubiri-ubukana cyangwa iminota 75 yimyitozo ikomeye-yuburemere buri cyumweru cyangwa isimbuka hagati yombi. Birasabwa kuringaniza imyitozo yicyumweru cyicyumweru cyigice cyisaha kumunsi. Gutanga inyungu zikomeye zubuzima no gufasha mugutakaza ibiro cyangwa kubungabunga, byibuze iminota 300 mucyumweru birasabwa. Nubwo bimeze bityo, ndetse nigikorwa gito cyumubiri nibyiza kubuzima bwawe kandi ntigomba kuba umutwaro mubuzima bwawe.

• Amahugurwa y'imbaraga
Imbaraga - Hugura amatsinda yose yimitsi byibuze kabiri mu cyumweru. Intego ni ugukora byibuze urutonde rumwe kuri buri tsinda ryimitsi ukoresheje uburemere buremereye cyangwa urwego rwo kurwanya. Ananiwe nyuma yo gusubiramo hafi 12 kugeza 15.

Imyitozo yo mu rwego rwa Gice-ubukana ikubiyemo ibikorwa nk'ikindi ngende, gusiganwa ku magare, no koga. Carsio-ubukana bwa Cardio ikubiyemo ibikorwa nko kwiruka, guteranamiser, hamwe nimbyino. Amahugurwa y'imbaraga arashobora gushiramo ibikorwa nko gukoresha ibipimo, uburemere bwubusa, imifuka iremereye, uburemere bwaka, cyangwa kuzamuka urutare.
Niba ushaka kugabanya ibiro, ugere ku ntego zihariye, cyangwa ukabona byinshi muri byo, ushobora gukenera kongeramo umutima.
Wibuke kugisha inama muganga mbere yo gutangira gahunda nshya yimyitozo, cyane cyane niba udasobanutse kubyerekeye ubuzima bwawe, cyangwa ufite ibibazo byubuzima budakira, cyangwa ngo ugaragaze ibibazo byumutima, ibibi byavuzwe haruguru, nyamuneka kora imyitozo iyobowe na muganga. Intego yacu ni ugutuma umubiri ushinzwe ubuzima bwiza.

1. Imyitozo yo kugenzura ibiro

Imyitozo ngororamubiri irashobora gufasha gukumira ibiro bikabije cyangwa bifasha kugabanya ibiro. Iyo ukora imyitozo ngororamubiri, utwika karori. Cyane imyitozo, niko karori nyinshi uratwitse.

Igenzura imikorere yimiterere binyuze mumitsi no guteza imbere ibinure no gukoresha. Imitsi itezimbere uptake kandi igakoresha aside ifite ibinure byubusa mumaraso. Inyubako y'imitsi nayo yongera imikoreshereze ya glucose mu maraso, ikumira ihinduka ry'isukari irenze ibinure, bityo bigabanya amavuta. Imyitozo ngororamubiri yongere kuruhuka igipimo cya metabolic (RMR), ishobora kugira ingaruka kuri metabolisme yabyibushye igira ingaruka ku mubiri wa neuro-asengera. Imyitozo ngororamubiri irashobora kugira ingaruka kuri metabolisme yabyibushye mugutezimbere imizitizi.

2. Imyitozo ngorora ifasha kurwanya ubuzima nindwara

• Kugabanya ibyago byo indwara z'umutima. Imyitozo ngororamubiri ishimangira umutima wawe kandi itezimbere kuzenguruka. Kwiyongera k'amaraso bizamura amaraso yawe ya ogisijeni. Ibi bifasha kugabanya ibyago byo kwandura indwara z'umutima nka cholesterol, indwara ya coronari nindwara yumutima. Imyitozo isanzwe irashobora kandi kugabanya umuvuduko wamaraso hamwe ninzego za Triglyceride.

• Ifasha umubiri wawe kugenzura isukari yamaraso na insuline. Imyitozo ngororamubiri irashobora kugabanya urugero rwisukari yamaraso hanyuma ufashe insuline yawe neza. Ibi birashobora kugabanya ibyago byawe bya syndrome ya metabolike na diyabete yo mu bwoko bwa 2. Niba usanzwe ufite kimwe muribi bihe, imyitozo irashobora kugufasha kubicunga.

3. Imyitozo ifasha kunoza imyumvire

Abantu bakora siporo buri gihe barazamuka cyane mumarangamutima, bakumva basinzira nijoro, basinzira neza, bafite kwibuka neza, kandi wumve ko baruhutse kandi bafite ubuzima bwabo.

Imyitozo isanzwe irashobora kugira ingaruka nziza cyane muguhungabana, guhangayika, na Adhd. Irakuraho kandi imihangayiko, itezimbere kwibuka, igufasha gusinzira neza, kandi uzamure imyumvire yawe muri rusange. Ubushakashatsi bwerekana ko gusa imyitozo ikwiye ishobora kugira itandukaniro nyaryo, kandi ntukeneye gukora umutwaro mubuzima bwawe. Nubwo imyaka yawe cyangwa urwego rwibibazo, urashobora kwiga gukoresha imyitozo nkigikoresho gikomeye cyo gukemura ibibazo byubuzima bwo mumutwe, kuzamura imbaraga zawe, utezimbere mubuzima bwawe.

4. Gukora birashobora gushimisha ... no gusabana!

Imyitozo kandi imyitozo ngororamubiri irashobora gushimisha. Baguha amahirwe yo kuruhuka, kwishimira hanze cyangwa kwishora mubikorwa bigushimisha. Imyitozo ngororangingo irashobora kandi kugufasha guhuza umuryango cyangwa inshuti mumibereho ishimishije.

Noneho, fata itsinda ryitsinda, jya gutembera, cyangwa ukubita siporo kugirango ubone inshuti zisa. Shakisha imyitozo ngororamubiri wishimira kandi ubikore. Kurambirana? Gerageza ikintu gishya cyangwa ukore ikintu hamwe ninshuti cyangwa umuryango.