7 Ubwino wa Kuyenda Mwamsanga

Kodi zotsatira za kuyenda mofulumira zimakhala zotani poyerekeza ndi kungoyendayenda? Mwinamwake mukungoyenda pa zomwe mumamva ngati chibadwa. Koma ndiye kuti mumayenda ndi mnzanu yemwe ali ndi msanga mofulumira ndipo mumadziwa kuti simungathe kuyenda mofulumira. Kodi anthu omwe amayenda mofulumira amapindula kwambiri ndi maulendo awo?

Kodi Phindu la Kuyenda Mofulumira N'chiyani?

Kodi phindu lenileni la kuyenda mofulumira ngati mutangoyenda mtunda womwewo?

James Sundquist, Mtsogoleri wa Medical & Sports Music Institute akupereka yankho ili:

1. Kukula kwa mtima wanu kumapiri okwera kwambiri pamtunda. Kuyenda kosavuta kumagwiritsidwa ntchito m'dera loyendetsa bwino, pamene kuyenda mofulumira kumadzutsa chiwerengero cha mtima wanu m'dera loyendetsa bwino kwambiri ndipo lingathe kulimbikitsanso kumalo okongola.
2. Kusintha cholinga chanu chochita masewero kuchokera ku kulemera kwa kulemera kwa kuwonjezeka thupi ndi kupirira.
3. Kuwonjezera kusintha kwa minofu ndi ziwalo zanu pamene mukugwiritsa ntchito kayendedwe kambiri.
4. Ikuthandizani kuti mutsirizitse mtunda womwewo mu nthawi yochepa.
5. Amatulutsa minofu.
6. Kuwonjezera zotsatira. Ili ndi lupanga lakuthwa konsekonse. Zotsatira zina zingayambitse kapena kukulitsa kuvulala. Pa mbali imodzi, amatha kupanga mafupa amphamvu ndi kuchepetsa kupatsirana kwa magazi.
7. Kuyenda nthawi zonse kwa mphindi 150 pa sabata m'dera lamakono lopanda mphamvu kumakupatsani ubwino wochepetsera zoopsa zaumoyo.

Kuyeza Kuthamanga Kwakuyenda Kwako

Kodi mungadziwe bwanji kuti mukuyenda mofulumira?

Mutha kugwiritsa ntchito mapulogalamu oyendayenda, oyang'anira magetsi a GPS, kapena kungoyenda pa njira yomwe mukuyesa panthawiyi. Onani momwe mungayezere kuti mukuyenda mofulumira . Mukhozanso kugwiritsa ntchito makina oyendetsa kuyenda kuti muone kutalika kwake kuti muyende mtunda wosiyanasiyana.

Zikhala Zotentha Pa Mile pakuyenda

Ngati mumadzifunsa kuti ndi ndalama zochuluka zotani zomwe mumayendetsa mailosi pamtunda wosiyana, onaninso makhadi oyendayenda akuyenda patali .

Zithunzi zimenezi zimachokera pa kufufuza kwa MET komwe kunayesa ma calories omwe amachitidwa pamagulu osiyanasiyana mofulumira.

Kuyenda Kalori Mwamsanga

Chithunzi chotsatiracho chinamangidwa ndi manambala operekedwa ndi akatswiri awiri akuyenda m'mabuku awo. Zingasemphane ndi nambala zomwe mudzaziwona mu Calculator ya calorie ya MET. Chiwerengero cha kuyenda 5 mph chimachokera ku Gary Yankers mu Complete Book of Walking Exercise . Mawerengero oyenda pa mph 5 mph akuchokera kwa Howard Jacobson ku Racewalk kwa Fitness . Chiwerengero choperekedwa chinali cha 150 lb. munthu. Kuwonjezera pa zolemera zina, kuwonjezeka / kuchepa kwa 10% pa mapaundi asanu ndi awiri amagwiritsidwa ntchito.

Kuthamanga vs. Kuyenda

Bwanji ngati mutaganiza kuti muyambe kuthamanga mmalo mwake? Kuyenda bwino kwa kuyenda kuli pafupi 4 mph. Kupita mofulumira kumatsogolera kuntchito yocheperapo komanso zina zotentha zowonjezera. Kwa othamanga, kupambana kwakukulu kuli pafupi 6 mph. Pomwe ikuyenda mofulumira kuposa mph 5 mph, othamanga amawotcha makilogalamu ambiri kuposa oyenda.

Pakati pa 5 mph, caloriic yotentha ndi yofanana. Mofulumira kwambiri kuposa 5 mph, oyendetsa masewera amawotcha 20 peresenti kufika 30 peresenti yowonjezera. Onani zambiri za momwe ikuyendera zotentha kwambiri kuposa kuyenda .

Ngati cholinga chanu chachikulu ndi kulemera, mungakhale bwino kuyenda pang'onopang'ono, pomwe mungakhale mukupuma movutikira koma simungathe kukambirana. Kupita mofulumira kumapatsa thupi nthawi kuti amasulire ndi kutentha shuga yosungidwa ndi mafuta, osati kusintha kwa anaerobic kagayidwe kake ndi kuyaka shuga kokha ndi minofu. Zowonjezera: Kuyenda mu Fat Burning Zone

Kodi Mwakonzeka Kuyenda Mofulumira?

• Mmene Mungayendere Mofulumira : Gwiritsani ntchito malangizi othandizira, kuthamanga kwa mkono ndi phazi kuti mupititse patsogolo liwiro lanu.

• Mmene Mungagwiritsire Ntchito Racewalk : Gwiritsani ntchito njira zamakono za Olympic kuti muziyenda mofulumira.