Nthawi yonse yochita masewera olimbitsa thupi tsiku ndi sabata ikhoza kukhala yofunikira kwambiri
Zingakhale zovuta kupeza nthawi yokwanira yochita masewera olimbitsa thupi kunja kapena pamtunda. Mutha kudabwa ngati kuyenda mofulumira kwa mphindi khumi ndikukupindulitsani, makamaka kulemera. Ngati mutenga maulendo awiri kapena anayi patsiku omwe amawonjezera mphindi 30 mpaka 60, kodi ndi chimodzimodzi kuyenda ulendo wautali?
Kuyenda kwa mphindi 15, kanayi patsiku kumatentha makilogalamu ambiri monga kuyenda mofulumira kwa ola limodzi.
Pakhoza kukhala phindu powagwirizanitsa mu ulendo umodzi wautali, koma muyenera kulingalira kuti zomwe mumakonda kuchita ndi zomwe zikugwirizana ndi ndondomeko yanu.
Bungwe la American Heart Association ndi US Centers for Disease Control likunena mu njira yawo yophunzitsira okalamba omwe ali ndi thanzi labwino kuti mutenge masewera olimbitsa thupi 30 , monga kuyenda mwamsanga , masiku asanu pa sabata, kapena mphindi 150 sabata. Kuti apitirizebe kulemera, amati akufunikira kuwonjezera nthawi yambiri yogwiritsa ntchito masabata. Koma amanenanso kuti nthawi yanu yochita masewera olimbitsa thupi imatha kusokonezeka mpaka masabata awiri mpaka 15 ndipo palibe mankhwala omwe ayenera kukhala 30 minutes kapena kuposerapo panthawi.
Ubwino Woyenda Mphindi 45 Zowonongeka Kwambiri
Mutayenda mofulumira kwa mphindi 45, thupi lanu latentha shuga (glycogen) yomwe ilipo. Tsopano ziyenera kuyamba kuyatsa mafuta.
Kuyenda ndi njira yabwino yothetsera thupi kutentha mafuta osungidwa. Ngati mumayenda kwa mphindi makumi atatu kapena kuposerapo, mukupitirizabe kuyatsa kalori , koma ndiwo mankhwala osungira shuga (glycogen) mmalo mokakamiza mafuta.
Kuyenda Mphindi 15 Kukuthandizani Kutaya Kunenepa?
Ngati mumayenda kwa mphindi 15 pa nthawi, thupi lanu likutentha zowonjezera zomwe sizikanatentha.
Ngati muli ndi zakudya zochepa, thupi lanu lidzakhala likuyaka mafuta chifukwa mulibe makilogalamu okwanira. Koma pangakhale phindu pang'ono ngati maulendo anu anali osakanikirana kotero kuti anali ndi mphindi 45 kapena kuposerapo-mukhoza kuwotcha mafuta ambiri tsiku lililonse. Thupi lanu limaloĊµa m'malo otentha a glycogen kudzera mwa makakiteriya omwe mumadya kapena mwa kuphwanya mafuta ena osungidwa. Ngati mudya makilogalamu ambiri kuposa momwe thupi lanu likufunira , ilo limasungira ilo mobwerezabwereza monga mafuta. Zakudya ndi masewera olimbitsa thupi ndizofunika kwambiri kuti mutaya thupi .
Kafukufuku adawona zotsatira za kuyenda ndikuchepetsanso katrixcerides koopsa mu magazi anu mutatha kudya. Kuyendayenda kwa nthawi zingapo zafupikitsa zomwe zinawonjezeredwa kwa mphindi 30 patsiku kwawonetsedwa kuti ndizothandiza ngati kuyenda ulendo umodzi.
Zotsatira pa Tsiku Tsiku la Thanzi la Umoyo ndi Kulemera
Kuyenda kwa mphindi 15 pamtunda wofulumira kudzakhala pafupi masitepe 2,000. Kafukufuku wa pedometer wasonyeza kuti anthu omwe amachititsa zambiri pa tsiku lonse sakhala oposa kwambiri ndipo adachepetsera kuopsa kwa matenda a mtima, kupweteka, mtundu wa shuga, ndi zina zambiri.
Ambiri otetezera thupi amagwiritsa ntchito masitepe 10,000 monga cholinga chosasintha. Kuyenda miyendo inayi ya mphindi khumi kumaphatikizapo masitepe 8,000 tsiku lanu, kuphatikizapo masitepe anu onse a tsiku ndi tsiku kukupatsani masitepe 10,000 patsiku kuti mukhale wolemera .
Kusangalala ndi Maulendo Anu ndi Chofunika Kwambiri
Ngati zimakuvutani kupatula ola limodzi pa tsiku kuti muyende, koma mukhoza kugwira ntchito muyendo wa mphindi 15, ndipo pitirizani kuyenda pa mphindi zisanu ndi ziwiri. Chinsinsi cha kukhala wathanzi ndiko kupeza chinachake chomwe mumakonda kuchita, osati kuwopa kapena kumverera monga ntchito yovuta. Mukamanga chizolowezi cha kuyenda kwa mphindi 15, yesetsani tsiku limodzi kapena awiri pa sabata kuti mutenge ulendo wautali.
Gwiritsani ntchito miyendo yanu ya mphindi 15 pogwiritsa ntchito njira zabwino zoyendetsera ndikuyenda. Pambuyo pa kutentha kwa mphindi zingapo pang'onopang'ono, fulumire msanga pamene mukupuma.
Gwiritsani ntchito maulendo anu ambiri m'deralo kuti mupeze phindu lopaka mafuta owonjezera komanso kuti mukhale ndi thanzi labwino.
Zotsatira:
> Kuyambira ndi Ntchito Yathupi ya Kulemera Kwambiri. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html
> Murphy MH, Blair SN, Murtagh EM. Kulimbana ndi Kupitiriza Kuchita Zofuna za Thanzi Labwino. Masewera a Masewera . 2009; 39 (1): 29-43. lembani: 10.2165 / 00007256-200939010-00003.
> Tudor-Locke C, Schuna JM, Han H, et al. Ntchito Yogwira Ntchito Yogwiritsira Ntchito Zochitika ndi Kuopsa kwa Magetsi a Cardiometabolic. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . September 2016: 1. lembani: 10.1249 / mss.0000000000001100.