Kuwedzera maekisesaizi ako ehutano huri nani kwakapusa sekunzwisisa kubatana pakati pekurovedza muviri uye kusadzivirirwa. Kudzora kushushikana uye kudya kwakaringana kwakakosha mukusimudzira immune system yako, asi kurovedza muviri kunoitawo basa rakakosha. Pasinei nokunzwa kuneta, kufambisa muviri wako nguva dzose kunogona kukupa chishandiso chakasimba chekurwisa utachiona. Nekudaro, zvakakosha kuti uzive kuti hazvisi zvese zviitwa zvine maitiro akafanana pa immune system yako. Ndosaka tabvunzana nenyanzvi dzakadzidza maitiro ekuita maekisesaizi pamasoja edziviriro, uye tinoda kugoverana nemiwororo yavo nemi.

Maekisesaizi Anoita Sei Kuwedzera Immune System Yako?

Kuita maekisesaizi hakungobatsiri kugara zvakanaka kwepfungwa dzako, asi kunowedzerawo immune system yako, maererano neongororo yesainzi yakabudiswa mu Journal of Sport and Health Science muna 2019. Ongororo yacho yakawana kuti kurovedza muviri, kunyanya zvine mwero kusvika kune yakakwira intensity maekisesaizi anogara zvishoma pane. awa, inogona kuwedzera immune system, kuderedza njodzi yekurwara, uye kudzikira mazinga ekuzvimba. Munyori anotungamira wechidzidzo ichi, David Nieman, DrPH, purofesa mudhipatimendi rebiology paAppalachian State University uye director weyunivhesiti yeHuman Performance Laboratory, vakatsanangura kuti huwandu hwemasero edziviriro mumuviri hushoma uye vanowanzogara mumasero e-lymphoid. uye nhengo, dzakadai sespleen, kwadzinobatsira kurwisa mavhairasi, mabhakitiriya, uye mamwe ma microorganisms anokonzera zvirwere.

Kuvandudzwa kweImmunity neRegularity

Kuita maekisesaizi kune zvakanakira immune system yako, izvo zvisiri zvenguva pfupi chete, asiwo zvinowedzera. Mhinduro yekukurumidza kubva kune immune system yako panguva yekurovedza muviri inogona kugara kwemaawa mashoma, asi inotsiga uye yenguva dzose kurovedza muviri kunogona kuwedzera yako immune system nekufamba kwenguva. Kutaura zvazviri, chidzidzo chaDr. Nieman neboka rake chakaratidza kuti kuita aerobic exercise kwemazuva mashanu kana kupfuura pavhiki kunogona kuderedza chiitiko chepamusoro chekuputika kwehutachiona hwepamusoro nepamusoro pe40% mumavhiki e12 chete. Saka, kubatanidza maekisesaizi mumaitiro ako ezuva nezuva inogona kuve nzira inoshanda yekuwedzera kusadzivirirwa kwako uye kuchengetedza hutano hwakanaka hwese.

Zvimwe chetezvo zvinoenda kune immune system yako. Kugara uchirovedza muviri kunogona kupa chigariro chisingaperi pahutano hwako hwose uye kugara zvakanaka. Vatsvagiri muBritish Journal yeMitambo yeMishonga vakawana kuti kuita kusimba kwemuviri hakungodzikisi njodzi yekutapukirwa, asiwo kuomarara kweCCIDID-19 uye mukana wekurapwa muchipatara kana kufa. Kungofanana neimba inogara yakachena, mararamiro anogara achishanda anogona kutungamira kune kuvandudzwa kwesimba rekudzivirira uye hutano hwese. Saka, ita maekisesaizi chikamu chemaitiro ako ezuva nezuva uye uone zvakanaka zvazvingave nazvo pane immune system yako uye kugara zvakanaka.

"Kuekisesaiza kunoshanda senzira yekuchengetedza imba yako yekudzivirira muviri, zvichiita kuti ikwanise kutarisa muviri wako uye kuona uye kurwisa mabhakitiriya nemavhairasi," akadaro Dr. Nieman. Hazvigoneke kungo kurovedza muviri pano neapo uye kutarisira kuve ne immune system inoshingirira kuzvirwere. Nekugara uchiita zvemitambo, immune system yako inoshongedzerwa zviri nani kudzivirira utachiona hunokonzera hurwere.

Izvi zvinoramba zviri chokwadi kunyangwe uchikura. Kugara uchirovedza muviri kunogona kubatsira kuchengetedza immune system yako, zvisinei nezera rako. Saka, hazvina kunyanyononoka kutanga kuita maekisesaizi chikamu chemaitiro ako ezuva nezuva kune ane hutano immune system uye kugara zvakanaka.

Nderupi Rudzi Rwakanyanya Kushanda Wemaekisesaizi eKunatsiridza Dziviriro?

Zvisinei, zvakakosha kuziva kuti haasi maitiro ose ekurovedza muviri akaenzana mumigumisiro yaro pane immune system. Kushanda kweAerobic, zvakadai sokufamba, kumhanya, kana bhasikoro, kwave kuri kutarisa kwezvizhinji zvezvidzidzo kuongorora hukama huri pakati pekurovedza muviri uye kudzivirirwa, kusanganisira izvo naDkt Nieman. Kunyange kutsvagisa kwakawanda kuchidikanwa kuti uone mhando yakakwana yekurovedza muviri yekuwedzera kusadzivirirwa, kugara uchiita zvine mwero kusvika kune yakasimba aerobic chiitiko kwakaratidzwa kuve nemhedzisiro yakanaka pa immune system.

-- Kufamba

Kana iwe uchifarira kuwedzera immune system yako nekurovedza muviri, zvakakosha kuchengetedza zvine mwero kusimba. Sekureva kwaDr. Nieman, kufamba nekumhanya kwemaminetsi gumi nemashanu pamamaira ivavariro yakanaka yekuvavarira. Iyi nhanho ichabatsira kutora maseru edziviriro mukutenderera, izvo zvinogona kuvandudza hutano hwako hwese. Kune mamwe marudzi ekuita maekisesaizi, sekumhanya kana kuchovha bhasikoro, vavarira kusvika pa70% yehupamhi hwemoyo wako. Iyi nhanho yekusimba yakaratidzwa kuva inoshanda mukuwedzera kusadzivirirwa. Zvisinei, zvakakosha kuti uteerere muviri wako uye usazvisundidzire zvakanyanya, kunyanya kana uchangotanga kuita maekisesaizi kana kuti uine chero mamiriro ezvinhu ehutano.

-- HIIT Workouts

Iyo sainzi pamhedzisiro yeyakanyanya-kusimba nguva yekudzidziswa (HIIT) pane kusadzivirirwa ine mashoma. Zvimwe zvidzidzo zvakaratidza kuti HIIT inogona kuvandudza mashandiro ekudzivirira muviri, nepo vamwe vasina kuwana mhedzisiro. Chidzidzo che 2018 chakaburitswa mujenari "Arthritis Research & Therapy," iyo yakanangana nevarwere veArthritis, yakawana kuti HIIT inogona kuwedzera hutachiona. Nekudaro, chidzidzo che2014 mu "Journal of Inflammation Research" chakawana kuti HIIT Workouts haidzikisi kudzivirirwa.

Kazhinji, maererano naDr. Neiman, nguva yekurovedza muviri inogona kunge yakachengetedzeka kukudzivirira kwako. "Miviri yedu inoshandiswa kune iyi kumashure-uye-kunze kwechimiro, kunyange kwemaawa mashomanana, chero bedzi isiri isingaregi kudzidzira kwepamusoro-soro," akadaro Dr. Neiman.

-- Kudzidziswa Kwesimba

Uyezve, kana uchangotanga chirongwa chekudzidzisa simba, zviri nani kutanga nezviremu zvakareruka uye kutarisa pane fomu yakakodzera kuderedza njodzi yekukuvara. Sezvo simba rako uye kutsungirira kunowedzera, iwe unogona zvishoma nezvishoma kuwedzera huremu uye kusimba kwekurovedza kwako. Sezvo nemhando ipi neipi yekurovedza muviri, zvakakosha kuteerera muviri wako uye kutora mazuva ekuzorora sezvinodiwa.

Kazhinji, kiyi yekusimudzira immune system yako kuburikidza nekurovedza muviri ndeyekuenderana uye kwakasiyana. Chirongwa chekurovedza muviri chakakwana chinosanganisira musanganiswa wekuita aerobic, kudzidziswa simba, uye kutambanudza kunogona kubatsira kuvandudza hutano hwako hwese uye kuderedza njodzi yako yekurwara. Zvisinei, zvakakosha kuyeuka kuti kurovedza muviri chete hakusi vimbiso yekurwisana nechirwere, uye kunofanira kusanganiswa nekudya kune utano, kurara kwakakwana, uye maitiro ekugadzirisa kushungurudzika kwemigumisiro yakanakisisa.

# Ndeapi Mhando dzeFitness Equipments Anowanikwa?