Isuzuma ry'ukuri ku mibare ya Kalori, imiterere y'imitsi, n'umusaruro ushobora kwitega mu by'ukuri
TL; DR:Yego, imashini yo gukaraba ifite akamaro kanini mu kugabanya ibiro, kuko itwika karori 260-500 mu minota 30 ku muntu upima ibiro 155 mu gihe ikoresha 85% by'imitsi y'umubiri kandi ikarinda ingingo. Iyi mashini yonyine ntigabanya ibinure, kuko indyo ifata igice kinini cy'ingufu zibura buri cyumweru. Gukaraba mu buryo bw'intera bitanga ubushyuhe nyuma y'imyitozo ngororamubiri bumara amasaha menshi, bigatuma imyitozo migufi ikomeye iba myiza kuruta iyoroshye. Iterambere rifatika riba kuri 0.5-1 kg mu cyumweru iyo gukaraba bihujwe na gahunda yo kurya neza, hamwe no kwihuta mu ntangiriro. Imyitozo itatu kugeza kuri ine y'iminota 25-40 mu cyumweru irusha imyitozo imwe y'intwari yo mu mpera z'icyumweru buri gihe.
Ese koko, gukaraba ubwato bifite akamaro kangana iki mu kugabanya ibiro?
Igisubizo kigufi: gukaraba ni kimwe mu bikoresho byiza byo kugabanya ibinure mu nzu ushobora kugura, kandi igisubizo kirekire gisobanura impamvu. Umuntu ufite ibiro 155 arashya cyaneKalori 260 mu minota 30 yo kugashya mu rugero na kalori zigera kuri 500 mu minota 30 yo kugashya mu buryo bukomeye, nk'uko imbonerahamwe y'imyitozo yasohotse muri Harvard Health Publishing ibivuga. Abakinnyi baremereye batwika cyane, abakora imikino yoroshye bagabanuka, kandi imibare izamuka vuba iyo intera zigeze ku ifoto.
Igituma gusoza ubwato ari ikintu kidasanzwe si umubare umwe gusa. Ni uruvange rw'imitsi y'umubiri wose, ingaruka nke, n'igiciro cya karori gipima uburyo uhitamo gukora cyane.Kubera ko stroke ikora amaguru, umugongo, umutima, n'amaboko mu buryo bumwe bukomeza, buri gukurura kose gutera imitsi myinshi kuruta intambwe, stroke y'inyuma, cyangwa sliptical glitter.Gukora cyane kw'imitsi bivuze ko bisaba imbaraga nyinshi, ari na byo nyine uburyo bwo kugabanya ibinure buterwa.
Namaze imyaka cumi n'ibiri ncuruza abasare, amagare, n'amagare ya elliptical mu ma gyms yo mu Burayi no muri Amerika ya Ruguru, kandi nitegereje uko ibintu bimeze: abantu bahora bavugana mu mezi atatu bahindura imiterere yabo ku buryo bugaragara, naho abantu bavugana mu buryo busanzwe ntibahindura imiterere yabo. Ibikoresho ni gake cyane. Imiterere y'amahugurwa ni iyi. Iyi nkuru inyuramo ibimenyetso, amakosa asanzwe, n'igishushanyo mbonera cy'icyumweru ushobora gutangira uyu mugoroba.
Aho imibare ya karori zo mu bwato ikomoka mu by'ukuri
Imibare ya karori zo gukaraba ituruka ku gaciro ka metabolic equivalent (MET), ibi bikaba bipima inshuro nyinshi igikorwa gikorana n'umubiri wawe kurusha kwicara gusa.Ishuri Rikuru ry'Ubuvuzi bw'Imikino rya Amerikaincamake iha agaciro k'abakoresha ubwato bahagaze7.0 METs ku mbaraga ziciriritse na 8.5 METs ku mbaraga zikomeye. Ingano imwe ya MET ku muntu upima ibiro 155 ni karori 70 ku isaha, bityo kugashya mu buryo buciriritse bingana na karori 490 ku isaha naho kugashya cyane bingana na karori 595 ku isaha ku muvuduko wa mashini ubwayo.
| Imashini cyangwa Igikorwa | Iringaniye (iminota 30) | Ikomeye (iminota 30) | Ingaruka ku Nteko Ihuriro |
|---|---|---|---|
| Imashini yo kugashya | ~ 260 kalori | ~ 500 kalori | Hasi cyane |
| Igare rihagaze | ~ 260 kalori | ~ 390 kalori | Hasi cyane |
| Ishusho y'urukiramende | ~ 324 kalori | ~ 432 kalori | Hasi |
| Kugenda n'amaguru (3.5 mph) | ~ 149 kalori | Ntabyo | Hasi |
| Kwiruka (12h00) | ~ 355 kalori | Ntabyo | Hejuru |
Agaciro k'umuntu upima ibiro 155 mu minota 30, hashingiwe ku mbonerahamwe ya karori ya Harvard Health Publishing. Ibyiciro bikomeye bigaragaza imbaraga zirambye.
Reba icyo imbonerahamwe igaragaza: iyo umuntu yihatiye cyane, gukaraba no gusiganwa ku magare biraryoha kimwe, ariko iyo yihatiye cyane gukaraba bitera imbere kuri karori zigera kuri 110 mu gice cy'isaha.Impamvu ni fiziki yoroshye, kuko igice cyo hejuru cy'umubiri gikomeza gukora nyuma y'umunaniro w'amaguru, bityo gusiganwa ku mazi cyane bishobora gutwara imbaraga nyinshi kurusha amaguru gusa.Ko karori 110 ziyongereyeho, zisubirwamo gatatu cyangwa kane mu cyumweru, ziba hafi karori 1.500 ku kwezi z’ikiguzi cy’inyongera uhereye ku gihe kimwe cy’imyitozo.
Inguni y'imitsi: Gutwara ubwato birinda ihinduka ry'umubiri wawe mu gihe ugabanya umuvuduko
Kugabanya ibiro si ukugabanya gusa karori, kuko karori ntabwo ari iyoroshye iyo bigeze ku miterere y'umubiri. Indwara ya cardio ikoresha crash-diet itwika ibinure n'imitsi hamwe, kandi kugabanya imitsi bigabanya metabolisme yo kuruhuka kwawe, bigatuma ikiro gikurikiraho kirushaho gukomera kurusha icya nyuma. Guteshuka bitera uwo mutego kuko ari imyitozo ngororamubiri yuzuyemo imbaraga: buri gukubita bisunika umutwaro nyawo, kandi imitsi isubiza umutwaro ifata ku ngingo zayo.
Hafi 85 ku ijana by'imitsi y'umubiri igira uruhare mu gusiganwa ku mazi, ibi bikaba bituma irushaho kuba imyitozo ngororamubiri ijyanye no kwihangana kurusha iy'umutima gusa.Amaguru aratwara, imbaraga zo mu gice cy’imbere, imbaraga zo gukurura umugongo, n’amaboko birarangira, bityo umubiri ubona ikimenyetso cyo kubungabunga umubiri kugira ngo ukomeze kugira umubiri udafite imbaraga mu gihe ibura rya karori rikora akazi karyo ku bubiko bw’ibinure. Mu buryo bufatika, abasare bakunda kuva mu cyiciro cyo kugabanya ibiro basa n’abakomeye aho kuba badafite imbaraga, kandi imikorere yabo yo kuruhuka ikomeza kuba miremire kuruta uko byari kuba nyuma y’ibura rimwe ryubatswe no kugenda wenyine.
Igitekerezo cyanjye cy’ukuri, cyagizwe n’imyaka icumi ikurikiranwa n’abakiriya: iyi ni yo nyungu ikomeye cyane kugashya bigira ugereranije n’ikibuga cyo gutemberamo ku bantu bagabanya ibiro. Igipimo gishobora kugenda ku muvuduko umwe, ariko indorerwamo ivuga inkuru nziza kurushaho.
Ingaruka zo gushyuha nyuma yo gushyuha: Impamvu imyitozo migufi ikomeye ikora neza kurushaho mu buryo bworoshye
Imyitozo ngororamubiri itwika karori mu gihe cy'imyitozo, kandi icyo gice cyoroshye gupima. Icyo abantu benshi babura ni igice kibaho nyuma yaho, iyo umubiri wishyuye umwenda wa ogisijeni kandi ugasana imitsi wari umaze guhangayika. Uku gushyuha gutinze, byitwa gukoresha ogisijeni nyinshi nyuma yo gukora imyitozo ngororamubiri (EPOC), ni gake nyuma yo koroha kugashya kandi bifite icyo bivuze nyuma y'igihe runaka.
Isuzuma ryavuzwe cyane ryakozwe naBoutcher (2011) mu kinyamakuru cy'umubyibuho ukabijeyanzuye avuga ko gukora imyitozo ngororamubiri ikomeye cyane bigabanya ibinure kurusha gukora imyitozo ngororamubiri ihoraho ku giciro kingana cyangwa kiri hasi cy’ingufu zose.Kubera ko imbaraga zishyirwa mu bikorwa mu gihe runaka zituma umubiri ugwa mu muvuduko wa ogisijeni, imikorere y’umubiri ikomeza kwiyongera mu gihe cy’amasaha menshi nyuma y’aho, bikongeraho hafi 6-15% ku ngufu zose zikoreshwa mu gihe cy’imyitozo.Ku myitozo ya karori 400, iyo bonus ni karori 24-60, ntoya kuri buri myitozo ariko irushaho kwiyongera mu mwaka w'imyitozo.
Ubuhinduzi bw'ingirakamaro buratanga umusaruro: umurongo w'iminota 24 ushobora gukora umurongo w'iminota 45 woroshye mu rwego rwo kugabanya ibinure. Ntabwo ukeneye umwanya uhagije; ukeneye intego nyinshi mu gihe ufite.
Kurenga Igipimo: Kugenzura Iterambere Ritabeshya
Igipimo ni igikoresho kidakomeye, kandi gukaraba birushaho kugabanya ubukana, kuko umubiri umwe ushobora kongera imitsi no kugabanya ibinure mu gihe umubare ugenda gahoro gahoro. Umuntu wese ushishikajwe no gukaraba kugira ngo agabanye ibiro agomba gukurikirana ibimenyetso bine byiza.
- Igihe cyo gutandukanya metero 500:Ikimenyetso kimwe cyerekana ko moteri irushaho gukomera. Iyo moteri igabanutse vuba mu gihe runaka, moteri iba ikomeye.
- Umuzenguruko w'ikibuno:Pima ku muhogo buri cyumweru, isaha imwe y'umunsi. Ibi bikurikira ibinure byo mu nda kurusha igipimo.
- Igipimo cy'umutima cyo kuruhuka:bifatwa mbere yo kubyuka buri gitondo. Kugabanuka kw'imitsi 3-8 ku munota mu byumweru 8 bigaragaza ko umutima usanzwe uhinduka.
- Amafoto n'imyenda ijyanye:indorerwamo n'ipantalo yawe y'ijipo bivuga ukuri cyane ku birebana n'impinduka mu miterere y'imyambaro.
Ikindi kintu kimwe mbwira buri muguzi: banza urebe uko ibintu bimeze ubu, mbere yuko utangira, kandi ntukongere kubisuzuma mu gihe cy'ibyumweru bibiri. Imibare ya mbere ihinduka cyane cyane amazi n'imyumvire; inkuru y'ibinure itangira ahagana mu cyumweru cya gatatu gusa.
Ibibazo Bikunze Kubazwa Ku Bijyanye No Kugabanya Ibiro mu Imashini Itwara Abagenzi
Ese imashini yo kugabura ni nziza mu kugabanya ibiro?
Yego, imashini yo kugashya ni kimwe mu bikoresho byiza cyane byo kugabanya ibiro mu nzu kuko ihuza ikoreshwa rya karori nyinshi hamwe n’imitsi yose ikoreshwa n’ingingo nke. Umuntu upima ibiro 155 atwika karori zigera kuri 260 mu minota 30 yo kugashya mu rugero na karori zigera kuri 500 mu minota 30 yo kugashya cyane. Ibisubizo biracyaterwa n’imirire n’uburyo buri cyumweru gikoreshwa.
Ni karori zingahe zikoreshwa mu gukaraba mu minota 30?
Nk’uko Harvard Health Publishing ibitangaza, ku muntu upima ibiro 155, iminota 30 yo kugashya mu buryo buringaniye itwika karori zigera kuri 260, mu gihe iminota 30 yo kugashya cyane itwika karori zigera kuri 500. Abantu baremereye batwika cyane, abantu boroheje batwika gake. Kongeramo uduce duto two kugashya byongera igiteranyo cy’igihe kimwe cy’imyitozo.
Gutembera ku mazi ugereranije no gutembera ku muvuduko wo kugabanya ibiro: ni ikihe cyiza kurushaho?
Byombi birakora, ariko ni ibikoresho bitandukanye. Akamashini ko guteremberamo gashobora guhuza gutwika karori mu gukaraba ku muvuduko wihuta wo kwiruka, nyamara gatanga ingaruka nyinshi ku mavi no ku kaguru. Gukaraba bitwika karori zimwe mu gihe bikurura umubiri wo hejuru n'imbere, kandi imiterere yabyo yo kugabanya ingaruka ituma abantu benshi bakora imyitozo kenshi, akenshi bigatuma umuntu akurikiza amabwiriza igihe kirekire.
Ni kangahe nkwiye gusiganwa ku magare kugira ngo gabanuke ibiro?
Imyitozo itatu kugeza kuri ine mu cyumweru y'iminota 25-40 buri imwe ni intego ifatika yo kugabanya ibiro, nibura imyitozo imwe ishingiye ku byiciro. Iyi myitozo ituma habaho ibura ry'ingufu mu cyumweru mu gihe hasigaye igihe gihagije cyo gukira. Abatangira bagomba gutangirana n'imyitozo ibiri kugeza kuri itatu migufi kandi bakiyongera mu byumweru bine.
Kuki ntagabanya ibiro nubwo nkora ubwato bwo kugashya?
Impamvu zikunze kugaragara ni imyitozo yoroshye yo gukora imyitozo ngororamubiri, gukurura amaboko gusa, kudakora imyitozo ngororamubiri, no kurya karori bikuraho ikibazo cyo kubura. Imyitozo imwe y'iminota 30 ikubiyemo karori zigera kuri 260-500, ibyo kurya byinshi bishobora gusibangana mu minota mike. Reba neza ibyo kurya, wongere imbaraga buhoro buhoro, kandi uhe gahunda nibura ibyumweru bitandatu kugeza ku munani.
Ese gukaraba bitwika ibinure byo mu nda?
Gutwara ubwato bitwika ibinure mu mubiri wose, kandi kugabanya uduce tw’umubiri ni umugani. Kubera ko gutwara ubwato bifasha umubiri gukora neza buri gihe kandi bigatuma habaho kubura karori nyinshi, bishobora kugabanya ibinure byo mu nda uko igihe kigenda gihita, ariko mu buryo bugaragara nk'igice cy'ibinure muri rusange. Ingirabuzimafatizo zigena uko ibinure biva mu bice bitandukanye.
Hasigaye igihe kingana iki ngo ndebe umusaruro wo gusiganwa ku mazi?
Abantu benshi babona kwihangana neza no gukomera kw'amaguru mu byumweru bitatu kugeza kuri bine, ndetse n'ibiro bipimirwa bihinduka mu byumweru bitandatu kugeza ku munani iyo indyo nayo ivuguruwe. Ibitonyanga bya mbere bya kilo 1-2 mu byumweru bibiri bya mbere akenshi biba ari amazi na glycogen, ntabwo ari ibinure. Kugabanuka kw'ibinure mu buryo bufatika kuri kilo 0.5-1 mu cyumweru.
Umurongo w'ingenzi:Guterura ubwato ni igikoresho gikomeye cyane cyo kugabanya ibiro, ariko ni igikoresho, si isezerano. Itoze gatatu kugeza kuri kane mu cyumweru, komeza nibura imyitozo imwe cyane, ureke amaguru akure, kandi ukomeze gukora mu gikoni mu buryo buboneye. Bikore mu gihe cy'ibyumweru cumi na bibiri, imibare izakurikiraho, ku gipimo no mu ndorerwamo.
Imbonerahamwe n'amasoko yo hanze
1. Itangazamakuru ry'Ubuzima rya Harvard— Kalori zishyushye mu minota 30 ku bantu bafite ibiro bitatu bitandukanye
2. Ishuri Rikuru ry'Ubuvuzi bw'Imikino rya Amerika— Icyegeranyo cy'Imyitozo ngororamubiri n'Amabwiriza y'Imyitozo ngororamubiri
3. Boutcher, Ikinyamakuru cy'Ububyibuho Bukabije (2011)— Imyitozo ngororamubiri ikorwa buri gihe no kugabanya ibinure
4. Ivuriro rya Mayo— Imyitozo ngororamubiri no kugabanya ibiro: Ni angahe ahagije?
5. Umuryango Mpuzamahanga wita ku Buzima— Amabwiriza y'imyitozo ngororamubiri ku bantu bakuru
Ibibazo Bikunze Kubazwa Ku Bijyanye n'Imyitozo ngororamubiri Igare Ripima Uko Umutima Utera
Igikoresho cyo kugenzura uko umutima utera ku igare ryikora siporo ni ikihe?
Utwuma dufatana tw’amaboko dukunze gutandukana n’utwuma dufatana tw’amaboko (contact-grip) dukoresha ECG ku gipimo cya 8-14 bpm mu gihe cyo gusiganwa ku maguru mu buryo buhoraho n’ibindi byinshi mu gihe cy’intera, hashingiwe ku igeragezwa ryacu ryo mu ruganda n’ubushakashatsi bwasohotse mu bushakashatsi bwa optique-sensor. Utwuma dufatana tw’amaboko tuba turi hagati ya ± 1-3 bpm, mu gihe utwuma dufatana tw’amaboko tuba turi hagati ya twombi hamwe n’igihe gito kigaragara. Ku myitozo ngororamubiri ihoraho, nimero ya konsole irakoreshwa; ku myitozo ngororamubiri ihoraho ntabwo ikoreshwa.
Kuki igipimo cy'umutima w'igare ryanjye gihinduka mu gihe cy'amasaha make?
Ibyuma bipima amaraso atembera mu biganza, kandi gukanda cyane bihindura umuvuduko w'igitambaro, aho ikiganza giherereye, n'agace k'icyuya kari ku dupapuro tw'amajwi. Ibyo ari byo byose muri ibi bishobora kwangiza cyangwa guhindura ikimenyetso, bityo konsole ishobora kwerekana iminota 170 ku muvuduko mu gihe cyo gukira. Umushumi wo mu gituza ukuraho ibi kuko upima ikimenyetso cy'amashanyarazi cy'umutima mu buryo butaziguye.
Ese ahantu hatwikwa ibinure ni heza?
Agace k'ubushyuhe bw'ibinure kariho ariko abantu benshi ntibabyumva neza. Ku kigero cya 60-70% by'umuvuduko ntarengwa w'umutima, igipimo kinini cy'ingufu gituruka ku binure, nyamara karori zose ku munota ni nke, bityo ogisijeni y'ibinure ikunze kuba nyinshi mu myitozo ikomeye. Ingufu zose zikoreshwa buri cyumweru ni ingenzi cyane mu kugabanya ibinure kuruta igipimo cy'igabanywa mu isomo rimwe.
Imishumi yo mu gituza cyangwa imishumi yo gufataho: ni iyihe nkwiye gukoresha?
Koresha umushumi wo mu gituza niba ukora imyitozo ukoresheje uturere cyangwa hagati y’aho umutima utera, kuko urwego rwa ECG rukenewe kugira ngo utandukanye agace ka 3 n’agace ka 4. Koresha imigozi yo gufataho umupira niba ushaka gusa imbaraga nke mu gihe cyo kugenda mu buryo buhamye kandi udashaka ibikoresho by'inyongera. Amagare menshi yo kuzunguruka yemera telemetri y’umushumi wo mu gituza binyuze muri konsole.
Nabara nte ahantu nkorera imyitozo?
Gereranya umuvuduko ntarengwa w'umutima ufite imyaka 220 ugabanyijemo, hanyuma ukubire n'ijanisha ry'akarere: Agace ka 1 kuri 50-60%, Agace ka 2 kuri 60-70%, Agace ka 3 kuri 70-80%, Agace ka 4 kuri 80-90%, na Agace ka 5 kuri 90-100%. Kugira ngo ubone ibisubizo byihariye koresha formula ya Karvonen, igena umuvuduko w'umutima uruhuka kandi igahindura imbibi z'abantu bafite ubuzima bwiza.
Kuki igare ryanjye rigaragaza umuvuduko w'umutima utandukanye n'uw'isaha ngufi yanjye?
Ibikoresho byombi bikoresha ikoranabuhanga ritandukanye n'icyitegererezo mu bihe bitandukanye. Ibikoresho byo gufata n'amasaha y'urumuri byombi bikurikirana amaraso atembera, mu gihe imishumi yo mu gituza ari yo yonyine ikurikirana ikimenyetso cy'amashanyarazi, bityo mu gihe cyo guhindura imbaraga, ingano y'ibipimo ishobora gutandukanaho 10-20 bpm mu masegonda menshi. Itandukaniro rya 5-10 bpm mu gihe gihamye ni ibisanzwe; icyuho kinini gihoraho akenshi bivuze ko igikoresho kimwe gifite ikibazo cyo gukoraho.
Ese nkeneye icyuma gipima uko umutima utera ku igare ry’imyitozo ngororamubiri?
Oya, ariko birafasha. Imyitozo ngororamubiri igaragara yonyine ishobora gutuma abakinnyi benshi bo mu mikino yo kwidagadura baguma mu gace gakwiye, kandi abatangira ntibagomba kwibanda ku mibare. Imashini ikora imyitozo ngororamubiri iba ingirakamaro iyo ushyizeho imyitozo ngororamubiri mu bice bitandukanye, ushaka gukurikirana iterambere ry’umubiri mu buryo bufatika, cyangwa ukeneye kugabanya imbaraga mu gihe cyo kuvura umutima uyobowe na muganga.
Umurongo w'ingenzi:Igikoresho cyo kugenzura uko umutima utera ku igare ryawe ni umutoza, si umuganga. Koresha umushumi wo mu gituza ku kintu icyo ari cyo cyose gishingiye ku gace, genzura neza konsole ukoresheje umubare w'imitsi mbere yo kubyizera, kandi wibuke ko imbaraga zihoraho ziruta imibare itunganye buri gihe.Urutonde rw'ibicuruzwa bya TAIKEEikubiyemo ibintu byose kuva ku magare ahagaze afite ibikoresho byo gufata kugeza ku magare y’ubucuruzi yiteguye gukoresha telemetry, bityo imiterere ikwiye yo gukurikirana irahari kuri buri ngengo y’imari.
Imbonerahamwe n'amasoko yo hanze
1. Ishuri Rikuru ry'Ubuvuzi bw'Imikino rya Amerika— Amabwiriza yo gupima imyitozo ngororamubiri no guhabwa imiti na muganga, uburyo bwo gupima umutima mu gace uteramo
2. Ishyirahamwe ry'Abanyamerika ry'Umutima— Imbonerahamwe y'igipimo cy'umutima cyibanzweho n'ikigereranyo cy'imyaka y'ubukure bw'iminota 220
3. Shcherbina n'abandi, Ikinyamakuru cy'Ubuvuzi Bwite (2017)— Ubuziranenge bw'ibikoresho by'umutima byambaye ukuboko mu gihe cy'imyitozo ngororamubiri
4. Umuryango Mpuzamahanga wita ku Buzima— Amabwiriza y'imyitozo ngororamubiri ku bantu bakuru
Igihe cyo kohereza: Kanama-12-2026