Kureba kwako kunoenderana nezvakawanda zvinhu, zvinosanganisira murume kana mukadzi, BP, cholesterol, zera, uye mararamiro esarudzo. A ongororo yazvino yeMayo Clinic Proceedings inoratidza kuti panogona kunge paine imwe yeiyi runyorwa: cardiorespiratory fitness level (CRF), inotarwa neVO2 max yako.
Kunyange hazvo vanachiremba vasingawanzo tarisa chiratidzo chehutano ichi, vaongorori vanotenda kuti ongororo yeCRF haifanirwe kuchengetwa chete kune avo vane matambudziko emoyo.
Basa riri nani rinofanirwa kuitwa kusimudzira kurovedza muviri uye kurovedza muviri, kusanganisira aerobic uye kuramba kudzidziswa, mukati mehutano hwehutano, zvikoro, nzvimbo yebasa, uye nzanga yekudzivirira chirwere chemoyo. Hutano hwenguva refu hwehuwandu hwedu huchaenderana nekubudirira kwekuedza uku.
Vatsvagiri vacho vakatsvaga vanhu vangangosvika zviuru makumi mashanu neshanu, vane makore makumi mana kusvika makumi matanhatu nemapfumbamwe, uye vakaongorora mazinga avo ehutano hwemwoyo kuburikidza neiyo submaximal Exercise test, kana "kunetseka test«, kuona huwandu hwemaekisesaizi emunhu wega wega. Kubva ipapo, vakaiswa mumapoka zvichienderana nemabatiro avaiita basa remoyo.
Makore matanhatu gare gare, vatsvakurudzi vakawana kuti boka revanhu vakarondedzerwa sevanhu vakawanda vari panjodzi, avo vainetseka nemuedzo wekushushikana, vaibatanidzwa nehupenyu hupfupi.
Chidzidzo chinoratidza kuti pakati vanhu vane njodzi shoma uye vasina zvirwere, mwero wepamusoro wekusimba kwemuviri wakabatana zvakanyanya nea njodzi yakaderera yekufa nguva isati yakwana. Izvo zvakawanikwa zvinogonesa ruzivo rutsva mukuwedzera uye kufungidzira kukosha kwekusimba kwekusimba.
Kunyangwe zvimwe zviratidzo zvehutano zvakaita seBP, cholesterol mazinga, uye body mass index zvakakosha kuchengeta mupfungwa, mamiriro emuviri anofanirawo kuongororwa, sechikamu chekuongororwa kwemuviri kwegore negore.
Chinonetsa ndechekuti varapi vazhinji havawane nyore kuwana bvunzo dzakadai, uye havana vashandi vekutungamira nekutarisa bvunzo. Izvi zvinogona kuita kuti zviome kukumbira kuongororwa kweCRF kunze kwekunge paine zvimwe zvine njodzi zvinobvumidza kuongororwa. Zvisinei, pane chimwe chinhu chinogona kuitwa nemunhu wese, angave achiongororwa kana kuti kwete.
Wedzera kuita kwako kwemuviri mukati mezuva uye uchengetedze nekufamba kwenguva. Ndizvo zvinoshandura nhanho yako yeCRF uye zvinopa mabhenefiti kwete kumoyo wako chete, asiwo metabolic basa, skeletal tsandanyama, uye pulmonary system.
Zvisinei nenhanho yekusimba kwako, kune nzira dzakawanda dzekushanda kuti uwedzere VO2 max yako, sekuwedzera HIIT maekisesaizi, kukwira, uye masesesheni ekudzidzisa kumaitiro ako.