Umutambagiro wo gutemberamo ni iki?

Umutambagiro ni agakoresho ko kugendamo gashobora gushyirwa munsi y'ameza. Gashobora gukoreshwa mu rugo cyangwa mu biro kandi kakazana ameza yo guhagarara cyangwa guhindurwa nk'igice cy'aho umuntu akorera. Gatuma ukora imyitozo ngororamubiri mu gihe ukora ibintu bisanzwe bisaba kwicara. Tekereza ko ari amahirwe yo gukora imirimo myinshi - waba wicaye amasaha menshi ku kazi cyangwa ureba televiziyo mu rugo - kandi ugakora imyitozo ngororamubiri.
Umutambagiro wo kugenda n'ikirenge
Itsindaaho gutemberaiNi yoroshye kandi yoroheje, kandi ishobora kujya aho ibyuma bisanzwe byo kwirukaho bitatinyuka kunyura. Nubwo ubwoko bwombi bw'ibikoresho byo gukora imyitozo ngororamubiri bitera kugenda neza kandi bikagufasha "gutera intambwe yawe," MATS zo kugenda mu maguru ntabwo zagenewe gutera umutima.
MATASI nyinshi zo kugenda n'amaguru zikoreshwa n'amashanyarazi kandi zifite imiterere ihindagurika. Ariko kubera ko zagenewe gukoreshwa uhagaze ku meza yawe, ushobora kutazuyaza cyane. MATASI zo kugenda n'amaguru akenshi ntizigira aho zihagarara, ikintu gikunze kugaragara ku mikandara yo gutemberamo. Ariko MATASI zimwe zo kugenda n'amaguru zifite imigozi ushobora gukuraho cyangwa gukuraho. Ingano yayo nto kandi ihindagurika ituma umugozi uba amahitamo meza yo gukoreshwa ku kazi cyangwa mu rugo.
Amwe mu mapine yo kugenda afite ubushobozi bwo guhangana n'umuvuduko cyangwa ubushobozi bwo kwihuta, ariko bitandukanye n'amapine yo kwiruka, ntabwo yagenewe kwiruka. Ku rundi ruhande, imashini zo guterura amaguru zifite inkingi nini kandi ziremereye, imigozi n'ibindi bintu, bityo zigenewe kuguma ahantu hazo no kuguma ahantu hazo nubwo watangira kwiruka vuba.
Imashini zikoresha ikoranabuhanga (treadmill) zikunze kugira umuvuduko n'imiterere bitandukanye ku buryo ushobora kongera (cyangwa kugabanya) imbaraga z'imyitozo ngororamubiri yawe. Ntibitangaje ko kubera izi nyongera, muri rusange imashini zikoresha treadmill zihenze kurusha MATS zo kugenda.

Ubwoko bw'amatapi yo kugenda
Bitewe n’uko MATASI zo kugenda n’amaguru zikoreshwa mu rugo no mu biro zigenda zikundwa cyane, amasosiyete yongeyeho ibintu bitandukanye kugira ngo yuzuze intego z’ibikorwa byawe n’ibyo ukeneye byihariye.
Ubwoko bwo kuzingira. Niba ufite ikirenge gito cyangwa ushaka gutwara ingofero yo gutemberamo iyo ugiye mu rugo ujya mu biro, koresha agakoresho gashobora kuzingirwaumugozi wo gutemberani amahitamo afatika. Bafite agapapuro gafatanye kugira ngo byorohere kubika kandi bakunzwe n'abashaka kubika ibikoresho byabo byo kwitoza mu mpera z'umunsi cyangwa iyo bitagikoreshwa. MATOS yo kugendamo ipfunyika ishobora kuba ifite umugozi uhamye ushobora gukurwaho.
Munsi y'ameza. Ikindi kintu gikunzwe cyane ni ubushobozi bwo gushyiramo umutambaro munsi y'ameza ahagaze. Ubwo bwoko bwa MATASI zo kugendamo ntabwo bufite umugozi cyangwa icyuma cyo gufata mudasobwa igendanwa cyangwa telefoni igendanwa.
Gutembera mu buryo bushobora guhindurwa. Niba ushaka ko habaho imbogamizi nyinshi, amwe mu ma-MATS yo kugenda afite uburyo bwo kugorora umubiri bushobora kongera imbaraga z'umutima wawe. Bituma wumva umeze nk'uzamuka umusozi. (Byagaragaye ko kunama bituma imitsi n'amavi bikomera kandi bikoroha.) Ushobora guhindura umusozi kugeza kuri 5% cyangwa birenga. Ibi bigufasha kongera imyitozo ngororamubiri igoye cyangwa guhindura imbaraga mu gihe runaka. Amwe mu ma-MATS yo kugenda mu buryo bushobora guhindurwa aza afite imishumi ihamye kugira ngo yongere umutekano n'uburinganire.
Impuguke zitanga inama yo kubanza gushyira ingofero y'amaguru mu mwanya wayo, hanyuma ukongera buhoro buhoro umusozi ukagera kuri 2%-3% mu gihe cy'iminota itanu, ukongeraho iminota ibiri ukagera kuri zeru, hanyuma ugasubizaho umusozi ukagera kuri 2%-3% mu gihe cy'iminota itatu kugeza kuri ine. Kongera ibi bihe uko igihe kigenda gihita bigufasha gukora imyitozo ngororamubiri amasaha menshi (n'intambwe) ku misozi.
Ibyiza byo kugenda na MATS
Iyo ukora cyangwa udashobora gusohoka ngo utembera, ingofero yo gutemberamo iguha imyitozo ngororamubiri. Izindi nyungu zirimo:
Ongera imyitozo ngororamubiri n'ubuzima bwiza. Niba uri umwe mu bantu bakuru babarirwa muri za miriyoni muri Leta Zunze Ubumwe za Amerika bamara umunsi munini w'akazi wicaye, ushobora kuba ufite ibyago byinshi byo kurwara indwara z'umutima, imitsi n'imikorere mibi y'umubiri. Ubushakashatsi bwerekana ko umuntu mukuru usanzwe yicara amasaha arenga 10 ku munsi. Ndetse no guhindura igice cy'igihe wicaye ukajya mu myitozo iciriritse (nk'ukugenda wihuta ku gitanda cyo gutembera) bishobora kugira icyo bihindura kandi bikagirira akamaro ubuzima bw'umutima. Niba ibyo bidahagije kugira ngo uve mu mwanya wawe ngo wigendere, imyitwarire yo kwicara nayo yafitanye isano no kwiyongera k'ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.
Ibyiza nyabyo ku mubiri biratandukanye, ariko ubushakashatsi bumwe bwagaragaje ko abantu bakuru bakoreshaga ameza yo gutembera mu ngo zabo bavuze ko bumvaga bakora cyane, bababara buhoro, kandi ubuzima bwabo muri rusange burushaho kuba bwiza.

Binoza imikorere y'ubwonko. Ihuriro ry'ubwonko n'umubiri ni ukuri. Ubushakashatsi bumwe bwagaragaje ko kugenda ku meza yabo bishobora gutuma bumva bamerewe neza mu buryo bw'umubiri, mu bwenge no mu byiyumvo. Ntibagize ingaruka mbi nyinshi, harimo no kutita ku bintu, mu minsi bakoreshagaumugozi wo gutemberaugereranije n'iminsi bakoraga ku meza. Ubundi bushakashatsi bwagaragaje ko amanota y'abantu yo gutekereza yarushijeho kuba meza iyo bahagaze, bagenda, kandi bagenda ugereranije no kwicara.
Gabanya igihe cyo kwicara. Kimwe cya kane cy'abantu bakuru b'Abanyamerika bicara amasaha arenga umunani ku munsi, kandi bane kuri 10 ntibakora imyitozo ngororamubiri. Imyitwarire yo kudakora imyitozo ngororamubiri yagaragaye ko iterwa n'umubyibuho ukabije, indwara z'umutima, kudashyira mu gaciro no kugira amarangamutima mabi. Ariko ubushakashatsi bwasohotse ku isi yose buherutse gutangazwa bwerekana ko gukora imyitozo ngororamubiri gato bishobora kugira uruhare runini mu kunoza ubuzima n'imibereho myiza. Ubushakashatsi bwakozwe mu 2021 bwerekanye ko abakozi bo mu biro bakoreshaga MATS zo kugenda batera intambwe zigera ku 4,500 ku munsi.
Bigabanya stress. Urugero rw'stress rukunze kujyana no gukora siporo. Ntibitangaje rero ko gukoresha MATS yo kugenda buri gihe bishobora gufasha kugabanya stress (mu rugo no ku kazi). Isuzuma ry'ubushakashatsi 23 ku isano iri hagati yo gukoresha MATS yo kugenda ku kazi n'ubuzima bw'umubiri n'ubwo mu mutwe ryagaragaje ko ameza yo guhagarara no gukoresha MATS yo kugenda byafashije abantu gukora cyane mu kazi, kugabanya stress no kunoza ibyiyumvo byabo muri rusange.
Kwita ku bintu no kwibanda ku bintu byinshi. Ese ushobora guhekenya ishinya (cyangwa gukora cyane) mu gihe ugenda n'amaguru? Abashakashatsi bamaze imyaka myinshi bagerageza kumenya niba gukoresha ishinya ku kazi bishobora kongera umusaruro wawe. Akanama nkemurampaka karacyahari, ariko ubushakashatsi buherutse gukorwa bwagaragaje ko nubwo gukoresha ishinya ku kazi bisa nkaho bidateza imbere umusaruro wawe mu gihe ukora siporo, hari ibimenyetso bigaragaza ko kwitonda no kwibuka bigenda neza nyuma yo kurangiza urugendo rwawe.
Ubushakashatsi bwakozwe mu 2024 na Mayo Clinic ku bantu 44 bakoreshaga MATS zo kugenda cyangwa izindi mashini zikora bwagaragaje ko byongera ubushobozi bwo gutekereza mu mutwe (gutekereza no gufata ibyemezo) bitagabanyije imikorere y'akazi. Abashakashatsi banapimye uburyo bwo kwandika neza n'umuvuduko, basanga nubwo kwandika byagabanutse gato, uburyo bwo kwandika neza ntabwo bwagabanutse.
Uburyo bwo guhitamo umutambaro ukubereye
MATEKA yo kugenda mu maguru iboneka mu bunini butandukanye kandi ifite imikorere itandukanye. Dore bimwe mu bintu ugomba kuzirikana iyo uguze:
Ingano. Reba witonze ibisobanuro by'igitambaro cyo gutemberamo hanyuma urebe neza ko gikwira munsi y'ameza yawe cyangwa ikindi kintu icyo ari cyo cyose ushaka kugikoresha mu rugo rwawe. Ushobora kandi gutekereza ku buremere bwacyo n'uburyo byoroshye (cyangwa bigoye) kucyimura.

Ubushobozi bwo gutwara imizigo. Ni byiza kandi kugenzura uburemere bw'umutambaro wo gutemberaho n'ingano yawo kugira ngo umenye neza ko ukwiriye imiterere y'umubiri wawe.Udukingirizo tw'abagenda n'amaguru ubusanzwe ishobora gutwara ibiro bigera kuri 220, ariko hari ubwoko bumwe bushobora gutwara ibiro birenga 300.

Urusaku. Niba uteganya gukoresha umugozi wo gutemberamo mu gace bagenzi bawe cyangwa umuryango wawe bari, urusaku ni ikintu cy'ingenzi ugomba kuzirikana. Muri rusange, umugozi wo gutemberamo ushobora gutera urusaku rwinshi kuruta utari uhagaze.
Umuvuduko. Udupira two kugenderaho dutanga umuvuduko ntarengwa, bitewe n'ubwoko bw'imyitozo ngororamubiri wifuza. Umuvuduko usanzwe ni hagati ya kilometero 2.5 na 8.6 ku isaha.
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