Kuki imyitozo ishobora kugabanya umuvuduko wamaraso?

Imyitozo ngororamubiri yamaraso ikubiyemo uburyo butandukanye, harimo no kunoza ibintu bya sisitemu y'imitsi, ubuzima bwa kashelar, uburemere bw'umubiri, n'ubushishozi. INGINGO Z'INGENZI ZISHYIRA HANZE:

1. Amabwiriza ya sisitemu yigenga: Imyitozo ngororamubiri igabanya ibikorwa bya sisitemu yimpuhwe, kugabanya urugero rwa Catecholamine hamwe numubiri wubwitonzi kuri iyi misemburo ijyanye no guhangayika.

2. Cholesterol ya Cholesterol na insuline: Imikorere yumubiri

3. Ubuzima bwongereweho: Imyitozo isanzwe yongera imiyoboro y'amaraso, itezimbere kuzenguruka, kandi yongerera ogisijeni yaguye mukwagura imiyoboro ya eletel.

4. Inyungu zihendutse: Imyitozo ngororamubiri izamura urwego rwimiti yingirakamaro nka endorphine na serotonine mugihe bigabanya ibimenyetso byerekana nka renin na aldasterone, bitanga umusanzu mubigabanuka kwumuvuduko wamaraso.

5. Ubutabazi buhangayitse: Imyitozo ngororamubiri igabanuka, guhangayika, no guhangayika, guteza imbere imitike yamaraso.

Imyitozo myiza yo kugabanya umuvuduko wamaraso

Ntabwo imyitozo yose idakwiriye gucunga hypertension. Imyitozo ya Aerobic niyo ikora neza kandi ikubiyemo:

1. Kugenda: uburyo bworoshye, buke-bufite ingaruka; Umuvuduko wa Brisk urasabwa ibisubizo byiza.

2. Kwirukana: Yongera kwihangana imitima no guhanagura umuvuduko wamaraso. Tangira buhoro kandi ugamije iminota 15-30 kumasomo.

3. Gusiganwa ku magare: biteza imbere imikorere y'umutima. Komeza igihagararo gikwiye kandi pedal uburebure muminota 30-60 kumuvuduko uciriritse.

4. Tai Chi: Ubushakashatsi bwerekana imyitozo yigihe kirekire tai chi ya tai chi igabanya cyane igitutu cyamaraso mubintu bikuze.

5. Yoga: Ibyiza byo kugabanya imihangayiko, cyane cyane cyane kubagore bafite hypertension.

6. Imyitozo itambitse: Ibikorwa nko koga cyangwa kubeshya imikino ngororamubiri bigabanya imitima kandi ifasha gucunga umuvuduko wamaraso.

Imyitozo yo kwirinda

Ibikorwa bya Anaerobic, nko guterura cyane cyangwa kwiruka byihuse, hamwe nimyitozo birimo impinduka zikabije cyangwa guhumeka, birashobora kuzamura umuvuduko wamaraso kandi ugomba kwirindwa. Ibikorwa nkimbyino yo koga no kwanga nabyo ntizisabwa.

Post-Imyitozo ngororamubiri kubarwayi ba hyperte ihenze

• Irinde ubwogero bushyushye nyuma yimyitozo, nkuko bishobora gutera gusohora amaraso no kuganisha kuri Ischemia mumutima nubwonko. Ahubwo, humura mbere hanyuma uhitemo kwiyuhagira mumazi ashyushye (iminota 5-10).

• Buri gihe ubaza umuganga mbere yo gutangira gahunda yimyitozo. Sangira amakuru yumuvuduko wamaraso uhereye kumuvuduko wamaraso wizewe kugirango uyobore.

Kwibutsa Byingenzi

1. Imiti mbere: Imyitozo ngororamubiri yuzuye imiti ariko ntiyisimbuza. Ntuzigere ureka gufata imiti utarigeze ugisha inama umuganga.

2. Ntabwo ari kuri bose: imyitozo ibereye abarwayi bafite icyiciro gihamye I na II hypertension cyangwa imanza zimwe zicyiciro cya kabiri gihamye III HyperSension. Patients with unstable or severe hypertension, arrhythmias, heart failure, or blood pressure above 220/110 mmHg during exercise should avoid physical activity.

3. Uburyo budowe: Gutegura gahunda bigomba kuba byihariye. Ibikorera abandi ntibishobora kuba byiza kuri wewe.

Gukurikirana ubuzima bwawe
a Ikiguzi cyiza kandi cyumuvuduko wumuvuduko wamaraso ningirakamaro mugukurikirana iterambere no kwemeza gahunda yo gukora siporo neza. Hitamo ibikoresho byumwuga wa JoytechCare's BleadCare ya Entech kugirango ukurikiranye ubuzima bwizewe.