Kudzidzira-kunokonzeresa kuderedzwa kweropa kunosanganisira nzira dzinoverengeka, kusanganisira kuvandudzwa kwetsinga system basa, hutano hwevascular, uremu hwemuviri, uye insulin senitivity. Zvinhu zvakakosha zvinosanganisira:
Autonomic Nervous System Regulation: Kudzidzira muviri kunoderedza kunzwira tsitsi tsinga dzehurongwa, kuderedza catecholamine mazinga uye kunzwa kwemuviri kune aya mahomoni ane chokuita nekushungurudzika.
Yakavandudzwa Cholesterol uye Insulin Sensitivity: Kuita muviri kunowedzera 'yakanaka cholesterol' (HDL) mazinga, kunoderedza 'yakaipa cholesterol' (LDL), uye kunoderedza insulin kuramba, kubatsira kudzivirira atherosclerosis.
Enhanced Vascular Health: Kugara uchirovedza muviri kunowedzera tsinga yeropa elasticity, inovandudza kutenderera, uye inosimudzira kuendeswa kweokisijeni nekuwedzera tsinga dzeropa.
Hormonal Benefits: Kuita maekisesaizi kunosimudza mazinga emakemikari anobatsira senge endorphins uye serotonin uku achidzikisa zvinhu zvepressor zvakaita serenin uye aldosterone, zvichikonzera kudzikiswa kweropa.
Kunyaradza Kushungurudzika: Kuita zvemuviri kunoderedza kushushikana, kuzvidya mwoyo, uye kushungurudzika mupfungwa, kukurudzira kugadzikana kweropa.
Maekisesaizi Akanakisisa ekudzikisa Kuwedzera Kweropa
Haasi ese maekisesaizi akakodzera kudzora hypertension. Maekisesaizi eAerobic ndiwo anonyanya kushanda uye anosanganisira:
Kufamba: A nyore, yakaderera-impact sarudzo; kukurumidza kumhanya kunokurudzirwa kuti zvive nani.
Kumhanya: Kunowedzera kutsungirira kwemoyo uye kunodzikamisa BP. Tanga zvishoma nezvishoma uye tarisa kwemaminetsi gumi nemashanu kusvika makumi matatu pachikamu.
Kuchovha: Kunovandudza kushanda kwemoyo. Chengetedza chimiro chakakodzera uye pedal zvakaenzana kwemaminetsi makumi matatu kusvika makumi matanhatu pamwero wepakati.
Tai Chi: Zvidzidzo zvinoratidza kudzidzira kwenguva refu Tai Chi kunoderedza kuderera kweropa kune vakwegura vakuru.
Yoga: Yakanakira kuderedza kushushikana, kunyanya inobatsira kune vakadzi vane hypertension.
Horizontal Exercises: Zviitwa zvakaita sekushambira kana kurara-pasi gymnastics inoderedza kushushikana kwemoyo uye kubatsira kugadzirisa BP.
Maekisesaizi Okudzivisa
Zviitwa zveAnaerobic, senge kusimudza zvinorema kana kumhanya nekukurumidza, uye maekisesaizi anosanganisira kuchinjisa chinzvimbo chekuchinja kana kubata kufema, zvinogona kusimudza zvakanyanya BP uye zvinofanirwa kudzivirirwa. Zviitwa zvakaita sekushambira munguva yechando uye kutamba yangko hazvikurudzirwe zvakare.
Post-Exercise Mazano eVarwere VeHypertensive
Dzivisa mabhati anopisa nekukurumidza mushure mekuita maekisesaizi, sezvo anogona kukonzera kugoverwa kweropa uye kutungamirira kune ischemia mumoyo nehuropi. Pane kudaro, zorora kutanga uye sarudza kugeza kwenguva pfupi yemvura inodziya (5-10 maminitsi).
Nguva dzose bvunza chiremba usati watanga chirongwa chekurovedza muviri. Goverana data rako reBP kubva kune yakavimbika yeropa rekutarisa kutungamira kwakagadzirirwa.
Zviyeuchidzo Zvinokosha
Mishonga Kutanga: Kuekisesaiza kunobatsira mushonga asi hakuutsivi. Usamborega kutora mishonga usina kubvunza chiremba.
Kwete Yemunhu wese: Kurapa kwekurovedza muviri kwakakodzera kune varwere vane yakagadzikana Stage I uye II hypertension kana zvimwe zviitiko zvekugadzikana Stage III hypertension. Varwere vane hypertension isina kugadzikana kana yakanyanya, arrhythmias, kukanganisa kwemoyo, kana kuwedzera kweropa pamusoro pe220 / 110 mmHg panguva yekurovedza muviri vanofanira kudzivisa kuita basa.
Yakagadzirirwa Nzira: Zvirongwa zvekurovedza muviri zvinofanirwa kuve zvakasarudzika. Zvinoshanda kune vamwe zvinogona kunge zvisina kufanira iwe.
Tarisa Utano Hwako
A inodhura-inoshanda uye yakarurama yekudzivirira kweropa yekutarisa kwakakosha pakutevera kufambira mberi uye kuve nechokwadi chekuchengetedza maekisesaizi. Sarudza Joytech Healthcare's nyanzvi-giredhi zvishandiso zvekuvimbika kwehutano kutarisa.
