Bweretsani Kuthamanga Kwako Kuti Mukhale Wopambana
Kodi kubwerera kumbuyo kumapindulitsa? Mwinamwake mwakhala mukuwona kuti kumapita kutsogolo kungakupatseni maulendo 10 opindula. Kodi izo ndi zoona kapena nthano?
Ngati mukufuna kusintha kayendetsedwe kanu ka kuyenda mosiyana, mungapindule ndi kuwonjezereka. Kulimbikitsidwa kwakukulu kuli kofanana ndi kuyenda kwakukulu, kuyenda, kapena kuthamanga mosavuta.
Komabe, muyenera kuteteza zozizwitsa pamene mumaphatikizapo zinthu zakumbuyo kupita kuntchito kwanu.
Kutentha 40 Peresenti Ma Calories Oposa Kuyenda Kumbuyo
Ntchito yogwiritsira ntchito mphamvu yakuyenda kumbuyo inayesedwa ndikuyikidwa mu Compendium of Physical Activities, kuphatikizapo mazana ntchito zina zakuthupi. Kuyenda mwamsanga pa 3.5 mph kumalandira 4.3 MET (zofanana zamagetsi) poyenda kumbuyo pa liwiro limalandira 6.0 MET. Izi ndizowonjezera 40 peresenti muzipangizo zomwe mumagwiritsa ntchito.
Ngati mukuyenda kumtunda kumbuyo kwa maperesenti 5 peresenti, mumagwiritsa ntchito ndalama zowonjezera kawiri, kupeza 8.0 MET poyerekeza ndi 4.3 MET kuti muyende pamtunda woyenda pa 3.5 mph. Kulimbikitsidwa uku mu zopsereza zotentha kungakhale kopindulitsa ndi njira yabwino yowonjezerapo nthawi yochulukirapo yopita kuntchito yanu yopita.
Kuyenda kumbuyo kungakhale njira yabwino yowonjezerapo mwamphamvu kuposa momwe simukuyenera kuchitira pa liwiro lalikulu.
Ngati mukuyenda ndi anzanu, ikhoza kukhala njira yowonjezeramo zosangalatsa komanso zosangalatsa kutembenuka ndikuyenda kumbuyo, kukambirana nawo pamene akupitiliza kuyenda kwawo mwachizolowezi.
Kuyenda Pambuyo Kumachepetsa Mphoto ya Mtima
Kafukufuku wochepa chabe wasonyeza kuti kubwerera kumbuyo kumawonjezera kuchuluka kwa mtima poyerekeza ndi kuyendetsa patsogolo pa liwiro lomwelo.
Kuyambira kafukufuku wotsindiridwa kuchokera kwa anzanga kuyambira 2004 anaganiza kuti kubwerera kumbuyo kunabweretsa kuchuluka mtima kwa 17 peresenti kufikira 20 peresenti. Izi zikutanthauza kuti kuyenda kumbuyo ndi njira yabwino yophunzitsira nthawi yowonjezerapo kuwonjezera kuphulika kwapamwamba kwambiri kuntchito yopita. Koma amanena kuti nthawi 10 zabwino kuposa kuyenda kutsogolo mwina ndizokokomeza.
Ubwino Wambiri Kubwerera Kumbuyo
Kuyenda kumbuyo kumapindula kwambiri pamapepala a maganizo a Barry T. Bates, BSE, Ph.D. ndi Janet S. Dufek, Ph.D., FACSM. Iwo ankaphunzira kupita kumbuyo ndikuyenda mu laboratori yawo ku yunivesite ya Oregon. Iwo anatsimikizira kuti zinasintha mtima, zimakhala bwino bwino, ndipo zimathandizira neuro-muscular function ndi kulingalira komanso kudziŵa . Tsamba ili silikuwoneka kuti lasindikizidwa m'magazini yowonedwa ndi anzawo.
Malangizo ndi Zisamaliro za Kuyenda Kwambuyo
Chisamaliro chiyenera kutengedwa powonjezera kuyenda kumbuyo ku dongosolo lanu loyenda. Muyenera kuonetsetsa chitetezo pochita izi mderalo popanda zopondereza.
Treadmill : Ngati mukuyenda mofulumira pamtunda, pitani mofulumira kwambiri ngati mailosi pa ola limodzi ndipo khalani okonzeka kugunda kuima kwadzidzidzi. Pamene mukudziŵa zambiri, mukhoza kuwonjezetsa liwiro ndi kutsika.
Onani njira zambiri zowonjezeramo kuyenda ndi kuyendanso kumbuyo pazomwe mukuwerenga ndikutsitsimutsa chidziwitso chanu chazomwe mungapeze chitetezo . Kapepala kakang'ono kakhoza kukhala njira yabwino yowonjezerekera kumayenda kwanu kumbuyo ndikupindula ndi masewera olimbitsa thupi.
Kuyenda Kunja : Pezani malo omwe mungayende kumene mulibe magalasi, malo, mipando, kapena ziweto zomwe zingakuyende. Msewu kapena malo amkati angakhale abwino.
Tsatirani Kuyendayenda: Ulendo wamkati kapena kunja ndikusankha bwino pofuna kuchepetsa ngozi zowonongeka. Pita kumalo omwewo monga ogwiritsira ntchito enawo kuti musathamangire iwo.
Kuyenda Kunja: Zingakhale zovuta kupeza malo otetezeka kubwerera kumbuyo kunja kwa kutalika kwa nthawi, kupatula pamtunda.
Kungakhale kwanzeru kuyenda ndi mnzanu yemwe akuyenda patsogolo ndipo akhoza kukuchenjezani ku zoopsa zilizonse. Muyenera kudziwa anthu omwe akuyandikira kuchokera kumbali, kudumpha ndi zitunda m'mphepete mwa msewu, kuzungulira, mizu, zinyalala, ziphuphu, ndi zina zotero.
Kuyendanso Kumbuyo ndi Othandizira Oyendayenda: Ngati mukuyenda ndi mnzanu kapena gulu la anzanu, kutembenuka ndi kubwerera kumbuyo mukakambirana mukhoza kuwonjezera zosangalatsa. Wokondedwa wanu angakuthandizeni kuzindikira zovuta zanu.
Kuwonjezera Mphamvu ku Maphunziro Anu
Njira zina zowonjezerapo nthawi yowonjezereka yopita kumalo oyendetsera polojekiti ndikuphatikizapo masitepe, mapiri, kuchita masitepe, komanso kuthamanga kwapamwamba kwambiri.
> Zotsatira:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.