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Imyitozo ngororamubiri ikorewe hamwe, kimwe mu bigabanya vuba ibinure

Yanditswe na Muhonzire Sylvine
Kuya 1 Gashyantare 2021 saa 01:02
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Abashakashatsi bagaragaje ko imyitozo ngororamubiri igabanya ibinure kurusha indi ari iyitwa HIIT (high-intensity interval training), imwe umuntu akora bitamusabye kuva aho ari, bakunda kwita ‘aérobique’.

Ni imyitozo ushobora gukora mu minota iri munsi ya 20 igatanga umusaruro ufatika.

Kugira ngo itange umusaruro nyawo, bisaba kuyikora neza kandi ku gihe gihoraho. Abashakashatsi bavuga ko iyi myitozo y’igihe gito ifasha umubiri kumera neza, bikagabanya umuvuduko w’amaraso, bikanatuma isukari iri mu maraso ihora ku rugero rwiza.

Urubuga rwitwa ‘Microsoft News’ ruvuga ko iyi myitozo ya HIIT iyo ikozwe neza ishobora kugabanya ibinure kuruta izindi siporo zirimo kwiruka, kugenda n’amaguru, cyangwa gutwara igare bikozwe mu isaha cyangwa inarenga.

Ikindi cy’ingenzi izi siporo zimara kitari uguta ibiro, ni uburyo umubiri ubasha kugira umwuka (oxygen) uhagije mu gihe uzikoze wihuta cyane.

Abashakashatsi bo muri Kaminuza ya McMaster muri Canada mu bushakashatsi bwasohotse mu kinyamakuru PLOS One, berekanye ko gukoresha imbaraga nyinshi muri siporo byibura umunota umwe mu minota icumi bihagije kugira ngo umusaruro w’imyitozo wakoze uzagaragare mu gihe runaka.

Mu bushakashatsi bwakorewe ku bagabo n’abagore 10 bafite umubyibuho ukabije, babwiwe gukora siporo zo gutwara igare iminota 10 ku munsi, bakabikora gatatu mu cyumweru.

Muri iyo minota 10, babwiwe kunyonga igare bihuta cyane amasegonda 20 bagafata akaruhuko k’iminota ibiri banyonga gake, bakongera gutyo gutyo ariko bakabikora inshuro eshatu. Ni ukuvuga ko bakoreshaga imbaraga nyinshi amasegonda 60 gusa mu minota icumi banyonga igare.

Aba bantu, umwuka (oxgen) umubiri ukoresha wiyongereyeho 12 % mu gihe cy’amezi atandatu, bigabanya umuvuduko w’amaraso ndetse hagaragara n’izindi mpinduka ku mubiri wabo, zirimo no kuba waragiye ku murongo ukaba ‘fit’.

Ibi ni inkuru nziza ku bantu bagira akazi kenshi ntibabone umwanya wo gukora imyitozo ngororamubiri ihagije, kuko gukoresha imbaraga nyinshi byibura umunota gusa mu minota icumi ya siporo iyo ariyo yose bigira umumaro mu mubiri wawe.

Mbere yo gukora imyitozo ngororamubiri ya HIIT ni ngombwa kumenya niba umubiri wawe umeze neza nta kibazo, kandi kugira ngo wirinde kuvunika bya hato na hato. Mbere yo gukora iyi myitozo ni byiza ko ubanza kwishyushya hagati y’iminota itatu n’itanu.

Abashakashatsi kandi bavuga ko uburyo bwiza kandi bwizewe bwo gutakaza ibiro, ari ukugabanya ingano y’ ibiryo birimo amavuta.

HIIT ni imwe mu myitozo isaba guhozaho kugira ngo igire umusaruro mwiza
Imyitozo ngororamubiri ifasha umubiri kugabanya ibinure ikorwa ahanini umuntu ari hamwe
Iyi myitozo ikorwa mu gihe gito kandi igatanga umusaruro nkuko ubushakashatsi bwagaragaje

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