Ngati mwangopeza chimwemwe choyenda, mukhoza kudziponyera nokha ndi mtima wonse. Komano mungayambe kudabwa ngati pangakhale chinthu chabwino kwambiri. Pa nthawi yomwe mungakhale mukuyenda mochuluka? Kodi pali chinthu choterocho? Onani m'mene mungapangire ntchito yanu yoyendetsera ntchito kotero mukukumanga thupi lanu ndi thanzi lanu m'malo modzivulaza.
Oyamba Ayenera Kumanga Nthawi Yoyenda Pang'onopang'ono
Mukamayambitsa masewero olimbitsa thupi, makamaka ngati simukuchita kalikonse, nkofunika kuyamba pang'onopang'ono komanso pang'onopang'ono kumanga nthawi yanu ndi mphamvu. Mungagwiritse ntchito Pulani Yoyamba Yoyamba Yoyamba 30 . Zimakulimbikitsani kuyenda mofulumira kwa mphindi 30 patsiku, masiku ambiri a sabata. Imeneyi ndiyo njira yochepetsera yogwiritsira ntchito zochepetsera thanzi, monga ikulimbikitsidwa ndi akuluakulu azaumoyo padziko lonse lapansi. Mungagwiritsenso ntchito ndondomeko yoyendayenda ya tsiku ndi tsiku, yomwe ili ndi zolemba zoyambira kwa oyamba kumene.
Kwa omwe ali ndi zaka zoposa 65, palibe kulekerera pamalangizo. Akuluakulu a zaumoyo akupitirizabe kupatsirana ntchito yochepetsera mphamvu (monga kuyenda mwamsanga) masiku osachepera asanu pa sabata. Komanso, amalimbikitsa mphamvu yophunzitsira masiku awiri pa sabata komanso kuchita masewera olimbitsa thupi komanso kusinthasintha . Onani malangizo othandizira anthu omwe ali ndi zaka zoposa 65 .
Kodi Mungayende Kwambiri?
Kulakwitsa kwakukulu pamene mukuyambitsa pulogalamu yakuyenda kumayamba mwa kuyenda mofulumira kapena kwa nthawi yayitali mu gawo. Ndi nzeru kuyambitsa pulogalamu iliyonse yophunzitsira pang'onopang'ono ndikugwiritsira ntchito njira zanu zoyendetsera masabata angapo oyambirira. Kupeza malo anu ndi kuyendetsa mofulumira n'kofunika kwambiri kuti muthe kuyenda mofulumira komanso motalika.
- Kuyenda mofulumira : Pewani pansi ndikugwiritsanso ntchito njira zanu zoyendetsera . Gwiritsani ntchito chikhalidwe choyenera ndi zovuta.
- Kuyenda patali : Ngati simunayambe kuyenda, yambani kuyenda mopitirira mphindi khumi ndi zisanu ndikupita kwa mphindi 20. Ngati nthawi zambiri mumakhala ndi moyo wambiri mukuyenda, ndiye kuti n'zotheka kuyamba ndi kuyenda kwa mphindi 30. Zonjezerani kutali ndi nthawi ndikuyenda pang'onopang'ono. Ndibwino kuti muwonjezere nthawi yochuluka kwambiri yopita kuntchitoyi pokhapokha mphindi khumi ndi zisanu pa sabata (yomwe ili pamtunda wa kilomita imodzi mtunda kwa anthu ambiri).
- Masiku ena ovuta komanso ovuta : Tsiku lotsatira ulendo wanu wautali kwambiri sabata, mupumule tsiku. Yesetsani kutambasula ndi kusinthasintha, kapena kungoyenda mosavuta. Ngati mukugwiritsa ntchito ndondomeko yoyendetsera sabata yamlungu ndi tsiku , muwona kuti tsiku lirilonse lomwe muli ndi ntchito yolimbikira limatsatiridwa ndi tsiku losavuta kapena tsiku lopumula.
- Tsiku lopumula : Mvetserani thupi lanu ndipo mupume tsiku lopuma ngati mukutopa ndi minofu. Lowani mokwanira kuyenda kuti mutuluke, koma sungani ntchito yowonjezera tsiku lotsatira.
- Mwinamwake kuyenda si chinthu chanu : Chinsinsi cha moyo wonse wa moyo ndikupeza ntchito yomwe mumasangalala nayo ndipo mudzafuna kuchita maminiti 30 mpaka 60 masiku ambiri a sabata. Ngati mapazi anu, mawondo anu ndi mchiuno akukuuzani kuti mukuyenda si choncho, ndiye fufuzani kusambira kapena njinga ngati njira zabwino za aerobic.
- Zambiri za chinthu chabwino? Kugonjetsedwa ndi chiopsezo kwa anthu omwe ali ndi umunthu womwe umawatsogolera kuti azichita zambiri, zambiri, zambiri. Kawirikawiri, sadziwa nthawi yoti asiye ndipo amatha kuvulala mopitirira muyeso, kutaya madzi, komanso mavuto ena. Ngati mumakonda kuchita zinthu mopitirira muyeso, ndiye kuti mukuyenera kukhazikitsa masiku anu osavuta, masiku ovuta, ndi tsiku lopumula. Khalani ndi ndondomeko ndipo musagonjere kuyesedwa kochita zambiri, mofulumira, kawirikawiri.
Zizindikiro Mukuyenda Kwambiri
Ngati mutapititsa patsogolo ntchito, American Council on Exercise imalemba zizindikiro zomwe zimaphatikizapo kutopa kwambiri, kumverera ngati kuti mukuyesetsa mwakhama ngakhale pochita masewera olimbitsa thupi, kupweteka kwa thupi kapena kugwirizana, komanso kuchepetsa ntchito.
Chizindikiro chowoneka chotsatira pa mtima ndi chiŵerengero cha mtima chotsitsimula komanso chimene chimatengera nthawi yochulukirapo kuti abwererenso mwachizolowezi pambuyo poyesera. Izi ndi zizindikiro kuti muyenera kuyang'ana momwe mwakhala mukugwiritsira ntchito ndi kuganizira kupuma tsiku ndi kuchepetsa nthawi kapena mphamvu ya zochitika zanu.
Mawu Ochokera
Ndizosangalatsa kusangalala kuyenda. Ngati mungathe kuwonjezera pang'onopang'ono nthawi yanu ndi liwiro, ndi mawonekedwe abwino oyendayenda, mukhoza kuchoka pamgedi kuti muyende 5K komanso mpaka ku marathon. Koma fungulo ndi pang'onopang'ono komanso mosalekeza kuwonjezera nthawi yanu. Samalani zizindikiro za kupititsa patsogolo ntchito ndipo mutha kupitiriza zaka zambiri.
> Zotsatira:
> American Council on Exercise. Zizindikiro Zomwe Mukuchita Zambiri. Chiwongoladzanja
> CDC. Ntchito Yathupi ndi Zaumoyo: Ubwino wa Ntchito Yachilengedwe https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
> Pulezidenti wa Council pa Zomwe zimagwira ntchito ndi masewera. Zomwe Zili Zosangalatsa: Malangizo a Mapulogalamu Ochita Zochita. www.fitness.gov.