Mungathe kuchepetsa mavuto anu a mtima poyenda zambiri ndikukhala pansi
Ngati muli ndi gulu la pedometer kapena gulu labwino, mwinamwake liri ndi cholinga chenicheni cha masitepe 10,000 patsiku . Koma kodi mungakhale okonzeka kuti mukwaniritse cholinga chanu pafupipafupi 15,000 patsiku ngati mukufuna kuchepetsa matenda a mtima ndi matenda a kagayidwe kake? Phunziro la 2017 la ogwira ntchito ku positi ku Scotland limasonyeza kuti chiwerengero chapamwamba ndi chabwino, makamaka ngati mumakhala ndi nthawi yochepa yokhala.
Zochitika 15,000 pa Tsiku Ziwonetseni Zabwino
Kuphunzira kwa ogwira ntchito ku positi osuta fodya ku Glasgow, Scotland kunkafanana ndi antchito 55 ogwira ntchito ku ofesi omwe anali ndi ntchito yokhala pansi ndi 56 ogwira ntchito ogwira ntchito omwe anali kumapazi ambiri pa tsiku la ntchito. Aliyense ankavala pedometer yodabwitsa kwa masiku asanu ndi awiri omwe ankatsata mapazi awo komanso kuyenda kwawo mofulumira komanso ngati anali atayima kapena atakhala. Iwo anayesedwa kuti awone zomwe zizindikiro zawo zinali za matenda a mtima wamtima.
Kafukufukuyu anapeza kuti omwe adakhala nthawi yochuluka amakhala ndi chiopsezo chachikulu cha matenda a mtima, kuphatikizapo kukula kwa chiuno, kupambana kwa triglycerides, ndi kutsika kwa HDL cholesterol. Olemba positi omwe anali ndi zifukwa zowopsya ndiwo omwe adayenda masitepe oposa 15,000 pa tsiku kapena amatha maola oposa 7 patsiku kapena akuyenda mosiyana ndi kukhala.
Kodi Zaka 15,000 Zimapitirira Motani?
Muzitsulo zokwana 15,000 mungayende makilomita 6,5 mpaka 11 malingana ndi kutalika kwanu.
Pa kuyenda kofulumira, kumayenda maola awiri kapena pang'ono. Pa nthawi yosavuta ndipo ndiyambira ndikuima monga momwe angatumizire ndi amtengatenga makasitomala, zikhoza kukhala pafupi maola atatu pa tsiku.
Kuyenda kotereku kuntchito kunadziwika monga momwe amamwino, maselo odyera, ndi ogwira ntchito yosungiramo katundu m'maphunziro apitalo.
Koma ogwira ntchito ku ofesi ya sedentary akhoza kungolemba masitepe 1000 mpaka 3000 patsiku la ntchito.
Ma calories anatentha pa mapazi 15,000 zimadalira kulemera kwanu ndi kutalika kwake, koma ndi makilogalamu okwana 500 pa munthu 130 pounds ndi 600 kwa munthu 160 pounds. Izi zikhoza kusintha kusiyana kwa calorie yanu ngati mukudya zakudya zanu komanso zingakuthandizeni kulemera kapena kulemera kwanu.
Kodi Izi Zikutanthauza Mapazi 10,000 Sizokwanira?
Ngati mwakhala mukugwira ntchito mwakhama kuti mukwaniritse masitepe 10,000 tsiku lililonse, musaganize kuti ndizachabechabe. Kuopsa kwa matenda a kagayidwe kachakudya kunachepera molingana ndi kuchuluka kwa ntchito tsiku lililonse. Ndizomwe mukuwerengazi, kuchepetsa chiopsezo chachikulu kunawonetsedwa pazitsulo 15,000 kapena kuposa.
Ndifunikanso kuzindikira kuti kugwiritsira ntchito nthawi yocheperako kunasonyezedwa kuti kuchepetse mavuto. N'zotheka kupeza masitepe 10,000 pokhala nthawi zonse kuntchito kapena kunyumba. Anthu ambiri amatsimikiza kuti amalowa nthawi yokwanira, kuyenda, kapena kuchita masewero olimbitsa thupi kuti apange cholinga chawo pa tsiku. Koma nthawi yomwe amathera amakhala yotsutsana ndi iwo komanso kuwononga thanzi lawo ngakhale kuti sakuchita bwino.
Lekani Kukha, Yambani Kuyamba?
Kafukufukuyu adapeza kuti kusakhala kosasunthika kunkagwirizana ndi kukula kwa chiuno komanso chiwopsezo chochepa cha matenda a mtima.
Ngakhale kukula kwazitsanzo kunali kochepa, komwe kumagwirizananso ndi kafukufuku wina komwe kumayambitsa khalidwe lakumadzulo komanso kuopsa kwa matenda a mtima ndi matenda a shuga. Kuchepetsa nthawi yokhala ndi kuchitapo kanthu ndi mphindi zochepa mphindi iliyonse kapena ora lingathandize, monga momwe mungathere nthawi yambiri mukuchita zochitika zochepa monga kuyenda pang'onopang'ono pogwiritsa ntchito tebulo lopukuta .
Yang'anani Pomwe Mukuyenda Tsiku Lililonse
Ngati mukufuna kuonjezera chiwerengero chanu choyambira, yambani ndi komwe muli pakali pano. Mukhoza kuwerengera mapazi anu pogwiritsa ntchito pedometer kapena banditness, kapena ntchito pedometer ntchito anu smartphone.
Pali mapulogalamu osiyana a pedometer omwe angakuthandizeni kulumikiza. Mwachitsanzo, ngati mumagwiritsa ntchito iPhone, fufuzani Ntchito mu App Data Data kuti muwone masitepe anu tsiku ndi tsiku mutatenga foni yanu. Ngati muli ndi foni ya Android, pulogalamu ya Google Fit mwachiwonekere yakhazikitsidwa ndipo mukhoza kuyang'anitsitsa kuwerengera kwanu.
Mu tsikulo, kodi munali maola omwe simukugwira nawo ntchito? Cholinga chimodzi chochepetsera kusagwira ntchito ndi kuyenda masitepe 250 pa ora, yomwe ili miyezi iwiri kapena itatu yokha. Sungani maola omwe simukukhala nawo ndipo mukuganiza momwe mungagwirire ntchito pang'ono panthawi imeneyo.
Kodi Mungayende Bwanji 15,000 Mapazi Patsiku Popanda Ntchito Yogwira Ntchito?
Mukatha kuona kuti masitepe anu ali pantchito komanso masiku otsiriza, mukhoza kuyamba kusintha kuti muwonjezere. Yambani ndi komwe muli, monga masiteji 6,000 pa tsiku pa masiku ogwira ntchito. Yesetsani kuwonjezera masitepe 2,000 pa tsiku kwa masiku ambiriwo. Izi ziri pafupi ulendo wautali wamtunda ndi 15 mpaka 20 wogawa tsiku lonse.
- Tengani pafupi masitepe 250 pa ola limodzi , kapena 100 ayende pamphindi 30 patsiku lonse. Ichi ndi cholinga cha kusunthira m'magulu atsopano a magulu a Fitbit ndi a Garmin kuti amuthandize anthu kusokonezeka. Patsiku la ola limodzi la ola limodzi ndi nthawi yoyendetsa nthawi, zoonjezerazo zikhoza kuwonjezera pafupipafupi 1,000 mpaka 2,000.
- Gwiritsani ntchito kusweka kwa ntchito. Muyeneranso kulingalira za kugwiritsira ntchito ntchito zanu zopuma ndikuyenda kuti mukhoze kulemba 10 mpaka 30 mphindi zochita masewera olimbitsa thupi panthawi imodzi. Ngati simukufuna kuswa thukuta kuntchito, izi zingakhale zosavuta kuyenda, mwina ngakhale kuyenda pamisonkhano ndi anzako kapena kuyenda limodzi ndi wogwira naye ntchito.
- Pangani gawo la ulendo wanu pamapazi. Kukhala mu galimoto, kapena pa basi kapena sitimayo sikugwira ntchito nthawi yokhala. Kodi pali malo omwe mungayime, kapena simungagwiritse ntchito kuti mutenge maminiti owonjezera? Kodi n'zotheka kuyenda kuntchito ndikukwera kunyumba, kapena mosiyana?
- Fufuzani njira zomwe mungagwiritse ntchito nthawi yamadzulo anu. Ngati nthawi zambiri mumakhala madzulo, mungatani kuti muzigwira ntchito mwakhama? Mungayambe mwa kupitiriza kuonetsetsa kuti mutapeza masitepe 250 pa ola lililonse. Chitani pang'ono pang'onopang'ono kuti mutsegule ndi kuwononga. Pitani mofulumira kuyenda kuzungulira. Khalani amene amachotsa zinyalala, amayenda galu, kapena apite kukatenga makalata.
- Chitani zinthu zambiri pamapazi . Ngati mukufuna chinachake kuchokera ku sitolo kapena kutumizira kalata, kodi mungayende pamapazi m'malo mwa galimoto?
- Pezani masewera olimbitsa thupi kapena masewera. Kujambula galimoto, birding, ndi kusewera Pokemon Kuyenda phazi ndi zina mwa zinthu zomwe zidzatengapo mbali zambiri pamene mukusangalala.
Machenjerero awa akhoza kuwonjezera masitepe 2000 mpaka 4000 tsiku lanu. Yambani ndi izo ndipo mutatha kukhala ndi sabata lokhazikika pokwaniritsa cholinga chanu chatsopano, mutha kuyang'ana njira zowonjezereka zowonjezera ntchito zina.
Onjezerani Zochita Zolimbitsa Thupi Zolimbitsa Thupi
Kuchuluka kwa ntchito yolimbitsa thupi yomwe mukufunikira kuti muchepetse mavuto a umoyo ndikuthandizani kuti mukhale wolemera ndi mphindi 30 mpaka 60 patsiku, masiku ambiri a sabata. Izi zikuwonjezera pa masitepe omwe mumatenga mosavuta. Pofuna kutaya thupi ndi kuteteza kulemera, cholingacho chiyenera kukhala mphindi 30 mpaka 90 patsiku, masiku ambiri a sabata.
Izi zidzakhala magawo oyenda mofulumira, kuthamanga, ziboda zowombera, kapena ntchito zina. Pano ndi pamene mungapeze masitepe 5,000 mpaka 12,000. Mukhoza kukhala ndi nthawi ya njinga, ngakhale kuti mutembenuzidwa kuti mukhale ndi nambala yofanana .
Masewera olimbitsa thupi ndi mapulogalamu ambiri ngati mukugwiritsa ntchito mokwanira pa gawoli kuti muwone ngati ochepa kapena amphamvu. Kukhala ndi cholinga chokhazikika pamphindi 30 kapena tsiku lochita masewera olimbitsa thupi tsiku ndi tsiku kungatsimikizire kuti mukupeza zochepa zochepetsera thanzi.
Mawu Ochokera
Numeri imakuthandizani kuti muganizire pa cholinga, ndipo phunziro limodzi silikutsimikizira kuti 15,000 ndi nambala ya matsenga. Ngati mwakhala mukukwaniritsa masitepe 10,000 patsiku koma mukufuna kuchepetsa kuopsa kwa thanzi lanu, funani njira zochepetsera nthawi yanu yokhalamo ndikuonetsetsa kuti mukuchita masewera olimbitsa thupi tsiku ndi tsiku. Ngati mukuvutika kuti mufike ku 10,000, fufuzani njira yowonjezera masitepe 2,000 pafupipafupi. Khwerero iliyonse yomwe mumatenga ndi sitepe yoyenera.
> Zotsatira:
> Kuzisunga. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
Ntchito Yathupi ndi Umoyo: Ubwino wa Ntchito Yathupi. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight
> Tigbe WW, Granat MH, Sattar N, Wotsalira MEJ. Nthawi imene amatha kukhala pansi nthawi zonse imakhala ikugwirizanitsidwa ndi chiuno ndi chiwopsezo cha mtima. International Journal of Obesity . 2017; 41 (5): 689-696. do: 10.1038 / ijo.2017.30.
> Young DR, Hivert MF, Alhassan S, et al. Makhalidwe Okhazikika ndi Maganizo Aumphawi ndi Imfa: A Advisor Science kuchokera kwa American Heart Association. Kudutsa . 2016; 134 (13). lembani: 10.1161 / cir.0000000000000440.