Kukudza yako workouts yehutano huri nani pane nyore sekunzwisisa kubatana pakati pekurovedza muviri uye kusadzivirira. Kudya kwemitambo uye kudya kwakaringana kwakakosha kuti uwedzere immune system yako, asi kurovedza muviri kunoitawo basa rakakosha. Pasinei nekunzwa kupera simba, kufambisa muviri wako nguva dzose kunogona kupa chishandiso chine simba kurwa nehutachiona. Nekudaro, zvakakosha kuti uzive kuti hazvisi zvese zvinoshandiswa zvine maitiro akafanana neyako immune system. Ndokusaka takabvunza nevanyanzvi avo vakadzidza kurovedza muviri pamunhu mina immune system, uye isu tinoda kugoverana nzwisiso yavo newe.

Kurovedza muviri kunowedzera sei immune system yako?

Rovedza muviri kusingabatsire kugara zvakanaka kwehutano hwepfungwa, zvinoenderana nekuongororwa kwesainzi, kunyanya zvine mwero mukurwara. Tungamira Munyori weChidzidzo, David Nieman, Drph, purofesa muBiology Inyunivhesiti uye vanowanzobatsira kurwisa kurwisa hutachiona, mabhakitiriya, uye mamwe mabhakitiriya, uye zvimwe hutachiona hunokonzeresa chirwere.

Kuvandudzwa kusungwa pamwe nenguva

Kurovedza muviri kunobatsira pane yako immune system, iyo haisi yenguva pfupi, asi zvakare cumulative. Iko kupindura kwekukurumidza kubva kune yako immune system panguva yekurovedza muviri kunogona kugara kwemaawa mashoma, asi zvinowirirana uye nguva dzose kurovedza muviri kunogona kuwedzera mhinduro yako yekudzivirira nguva. Muchokwadi, chidzidzo naDr naDr naDr naDr. Saka, kubatanidza kwekurovedza muviri mune yako yezuva nezuva kunogona kuve nzira inobudirira yekuwedzera kudzivirirwa kwako uye kuchengetedza hutano hwakanaka hwese.

Zvakafanana zvinoenda kune yako immune system. Kugara uchiita kurovedza muviri kunogona kupa mukana usingaperi pane hutano hwako hwese uye hutano. Vaongorori vari muBritish Journal yemushonga wemitambo akawana kuti chiitiko chisingachinjiki hachina kungodzora njodzi yekutapukirwa, asi zvakare kuoma kweiyo maneja-19 uye mukana wekuratengesa kana kufa. Kungofanana neimba yakachena yakachena, mararamiro akashanda anogara achishingaira anogona kutungamira kudzvanywa kushanduka kwebasa uye hutano hwese. Saka, ita kuti muviri uve chikamu chemuitiro wako wezuva nezuva uye uone mhedzisiro yakanaka inogona kuve neyako immune system uye yakazara zvakanaka.

"Kurovedza muviri kunoita senzira yekuchengetedza imba system yako, ichiita kuti itore muviri wako uye kuwona uye kurwisa mabhakitiriya nemavhairasi," akadaro Dr. Niemanian. Izvo hazvigoneke kushandisa chete kurovedza nguva nenguva uye kutarisira kuti kuve nemumvembo kwemuviri kuri kuramba kuchirwere. Nekugara tichiita zviitiko zvemuviri, immune system yako yakashongedzerwa zviri nani kuti igone kubva kuhutachiona dzinokonzeresa kurwara.

Izvi zvinoramba zvichokwadi kunyange iwewe zera. Kugara uchiita kurovedza muviri kunogona kubatsira kuchengetedza immune system yako yakasimba, zvisinei nezera rako. Saka, hazvina kumbononoka kutanga kuita chimwe chinhu chikamu chako chezuva nezuva kuti urege hutano hwemuviri hutano uye hwese hutano.

Ndeipi mhando inonyanya kushanda yekurovedza muviri yekuvandudza kusadzivirirwa?

Nekudaro, zvakakosha kuti uzive kuti haisi marudzi ese ekurovedza muviri akaenzana mumhedzisiro yavo pamidziyo immune system. Aerobic kurovedza muviri, sekufamba, kumhanya, kana cycling, yanga iri kutarisisa kwezvidzidzo zvekuongorora hukama pakati pekurovedza muviri uye kusanganisa, kusanganisira neiyo Dr. Nieman. Nepo kumwe kutsvagisa kunodiwa kuti uone mhando yekurovedza muviri yekuwedzera kudzvanywa nekuwedzera kusimba, kugara uchiita zvine mwero kune kwakasimba kuita kweAerobic kwakaratidzirwa kuve neunyanzvi hwekuita immune system.

- Kufamba

Kana iwe uchifarira kuwedzera kusimudza immune system yako nekurovedza muviri, zvakakosha kuti urambe uine mwero mwero. Sekureva kwaDr. Nieman, kufamba pane imwe nguva yemaminitsi gumi nemashanu pamizi inguva yakanaka chinangwa chekuvavarira. Uku kumhanyisa kuchabatsira kuendesa zvinyorwa zvekutenderera mukutenderera, izvo zvinogona kuvandudza hutano hwako hwese. Kune mamwe marudzi ekurovedza muviri, sekumhanya kana kutenderera, chinangwa chekusvika 70% yemoyo wako wepamoyo. Iyi nhanho yekuwedzera yakaratidzirwa kuti ibudirire mukuwedzera kusungwa. Nekudaro, zvakakosha kuti uteerere kumuviri wako uye usazvimanikidza zvakanyanya, kunyanya kana iwe uchingotanga kurovedza muviri kana uine chero mamiriro ezvinhu ehutano.

- Hiit workouts

Iyo sainzi pane iyo kukanganiswa kweakakwira-yakanyanya nguva yekudzidziswa (hiit) pakushanduka ishoma. Zvimwe zvidzidzo zvakaratidza kuti hiit hunogona kugadzirisa huwandu hwebasa, nepo vamwe vasina kuwana kukanganisa. Chidzidzo che 2018 chakabudiswa munhau "Resthritis Runako uye Kurapa Nekudaro, Bhaibheri ra2014 mu "Chinyorwa chekutsvagisa kwekuzvidzwa "akaona kuti heiit wastout haasi kudzikisira kusavimbika.

Kazhinji, maererano naDr. Neiman, nguva yekuzvara ingangove yakachengeteka kuti ishandiswe yako. "Miviri yedu inoshandiswa kune iyi-uye-kunze kwemaawa mashoma, kunyange kwemaawa mashoma, chero bedzi isiri chisinga tsanangurike zvakanyanya kurovedza muviri," akadaro Dr. Neimani.

- Kudzidziswa Simba

Additionally, if you're just starting a strength training program, it's best to start with lighter weights and focus on proper form to reduce the risk of injury. Sesimba rako uye nekutsungirira kuwedzera, unogona kuwedzera zvishoma nezvishoma uremu uye kuwedzera kwebasa rako rekushanda. Semhando ipi neipi yekurovedzera muviri, zvakakosha kuti iteerere kumuviri wako uye kutora mazuva ekuzorora sezvazvinodiwa.

Kazhinji, kiyi yekuwedzera immune system yako kuburikidza nekurovedza muviri ndeyekuenderana uye akasiyana. Chirongwa chakakomberedzwa chaicho chinosanganisira kusanganisa kwebasa reAerobic, kudzidziswa simba, uye kutambanudza kunogona kubatsira kuvandudza hutano hwako uye kuderedza njodzi yako yekurwara. Nekudaro, zvakakosha kuti urambe uchifunga kuti kurovedza muviri wega hakusi kuvimbisa kurwara, uye kunofanirwa kuve kwakabatanidzwa nechikafu chine hutano, kurara zvakakwana, uye kusimbisa maitiro emana emhando yepamusoro.

# Ndedzipi mhando dzekusimbisa michina inowanikwa?