Wakambonzwa here mwoyo wako uchirova zvinotyisa mushure mekumhanya? Iyo "thump" inonzwika haisi humbowo hwekurovedza muviri, asiwo chiratidzo chakakosha icho muviri wako uri kutumira kwauri. Nhasi ngatitaure nezve kukosha kwekurova kwemoyo panguva yekurovedza muviri uye kuti ungachengeta sei moyo wako uine hutano kuburikidza nesainzi kurovedza muviri.
- Kurova Kwemoyo: Iyo "Health Dashboard" yeMuviri
Kurova kwemoyo (kureva kuti, nhamba yekurova kwemoyo paminiti) chiratidzo chakakosha chekuyera mamiriro emuviri. Kurova kwemwoyo kunozorora kwomunhu akura kunowanzova pakati pe60 ne100 kurova paminiti, nepo avo vanorovedza muviri nguva dzose vangava nokurova kwemwoyo kwakadzikama (somuenzaniso, vatambi vanogona kusvika 40 kusvika ku60 kurova paminiti). Izvi zvinodaro nekuti moyo yavo inoshanda zvakanyanya uye inopomba ropa rakawanda nekurova kwega kwega.
Kuchinja kwekurova kwemoyo panguva yekurovedza muviri
Low-intensity exercise (zvakadai sokufamba) : Kurova kwemwoyo kunenge 50% kusvika 60% yehupamhi hwemwoyo, iyo yakakodzera kudziya kana kupora.
Kushanda zvine mwero (zvakadai sekumhanya nekukurumidza uye kushambira) : Kana kurova kwemoyo kunosvika 60% kusvika 70%, kunogona kusimudzira kutsungirira kwemoyo.
High-intensity exercises (zvakadai sesprinting uye HIIT) : Kurova kwemwoyo kunodarika 70% kusvika 85%, kunowedzera zvakanyanya kushanda kwemwoyo nemapapu munguva pfupi.
(Zano: Iyo yakanyanya mwero yekufungidzira formula = 220 - zera)
- Iwo Mabhenefiti Makuru Matatu eKuekisesaiza muKukwidziridza Chiyero cheMwoyo
- Kuvandudza kushanda kwemoyo nemapapu kuita kuti moyo uve “mudiki”
Kugara uchirovedza muviri kunogona kuwedzera kupomba kwemoyo, kuderedza kuzorora kwemoyo uye kuderedza njodzi yezvirwere zvemoyo. Vanhu vanorambira mukurovedza muviri (zvakadai sekumhanya nekuchovha bhasikoro) kwenguva yakareba vane tsandanyama dzemwoyo dzakasimba uye kutenderera kweropa kwakatsetseka.
2. Kurumidza metabolism uye kupisa mafuta zvakanaka
Kana kurova kwemoyo kunosvika "kune mafuta-anopisa nzvimbo" (inenge 60% kusvika 70% yehupamhi hwemoyo), muviri unoisa pamberi pekushandiswa kwemafuta kune simba. Ichi zvakare chikonzero nei kumhanya kwemaminetsi makumi matatu kunobatsira zvakanyanya pakurasikirwa nemafuta pane kumhanyisa kweminiti imwe.
3. Bvisa kushushikana uye kugadzirisa mafungiro
Kuwedzera kwekurova kwemwoyo panguva yekurovedza muviri kunokurudzira uropi kuburitsa endorphins (natural painkillers), zvichiita kuti vanhu vanzwe kufara. Panguva imwecheteyo, zvine mwero aerobic kurovedza muviri kunogona zvakare kudzora tsinga yeautonomic uye kubatsira kubvisa kusagadzikana uye kushaya hope.
- Maitiro eSainzi Kushandisa Mwero Yemoyo Kutungamira Kuekisesaiza?
- Tsvaga yako "chinangwa chekurova kwemoyo"
Mafuta-anopisa huwandu: 60% -70% yehupamhi hwemoyo (yakakodzera kurasikirwa kwemafuta)
Cardiopulmonary kusimbisa huwandu: 70% -85% yehukuru hwemoyo (yakakodzera kuwedzera kutsungirira)
(Chaiyo-nguva kurova kwemoyo kunogona kutariswa ne smartwatch kana tambo yemoyo.)
2. Rega kurovedza muviri zvakanyanya
Kana kurova kwemoyo kuchidarika 90% yehupamhi hwemoyo murefu kwenguva yakareba panguva yekurovedza muviri, zvinogona kukonzera njodzi dzakadai sedzungu uye kusungwa kwechipfuva. Kunyanya kune vanotanga, vanofanirwa kuenderera zvishoma nezvishoma.
3. Kudzidziswa kwakasiyana-siyana
Zviitwa zveAerobic (zvakadai sekumhanya uye kushambira) zvinowedzera cardiovascular kutsungirira
Simba kudzidzisa (weightlifting, muviri kudzidziswa uremu) kunowedzera kusimba kwemhasuru yemoyo
Kudzidziswa kwepakati (HIIT) kunowedzera kushanda kwemoyo nemapapu
IV. Quick Quiz: Mwoyo Wako Une Hutano Here?
Edza iyi yakapfava "Resting heart rate test" :
Mushure mekumuka mangwanani, rara wakanyarara kweminiti imwe uye yera kupomba kwechanza chako kana carotid artery.
Rekodha kukosha kweavhareji kwemazuva matatu akatevedzana.
✅<60 kurova paminiti: kukwirira kwemoyo kunoshanda (kunowanzo pakati pevaya vanosimbisa muviri nguva dzose)
✅60-80 nguva paminiti: yakajairika renji
Kanopfuura ka80 paminiti: Zvinokurudzirwa kuwedzera aerobic exercise uye kubvunza chiremba
- Tora chiito uye tanga "kudzidzisa pfungwa dzako" kubva nhasi!
Kungave kukurumidza kufamba, yoga kana kushambira, chero bedzi kurova kwemwoyo kuchiwedzerwa zvakakodzera, kunogona kupinza simba mumwoyo. Rangarira: Mutambo wakanakisa ndiwo waunogona kunamatira!
Nguva yekutumira: Nov-15-2025
