Pamene mukufuna kulemera, mapulogalamu ambiri a zakudya ndi akatswiri a zaumoyo amalimbikitsa kuyenda mofulumira ngati zochitika zolimbitsa thupi. Koma kodi kuchuluka kwakuyenda tsiku ndi tsiku kukuthandizani kukwaniritsa zolinga zanu zotayika?
Kutalika Kwambiri Tsiku Lililonse la Kutaya Kwambiri
Yolani kuyenda mofulumira kwa mphindi 30 mpaka 90 masiku ambiri a sabata kuti muthe kuchepa. Mukhoza kuyenda mochulukirapo masiku ena osachepera kwa ena, koma nthawi yonse ya sabata iyenera kukhala yosachepera 150 mphindi (2.5 maora).
Muyenera kuyenda mofulumira kuti muli muzomwe mumachita masewera olimbitsa thupi pa 60 mpaka 70 peresenti ya kuchuluka kwa mtima wanu. Muyenera kukhala kupuma molimba kuposa nthawi zonse ndipo mukhoza kulankhula muzolemba zonse, koma simungakhoze kuimba. Mukhoza kugwiritsa ntchito chiwerengero cha mtima wanu komanso kuwerenga masewera olimbitsa thupi kuchokera ku gulu labwino, pulogalamu, kapena kupima kwa mtima kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi.
Pamene mutha kuthyola nthawi yanu yoyendayenda mu mphindi 10 kapena kupitirira, mumapeza phindu lina la mafuta oyaka pamene mukuyenda mofulumira kwa mphindi makumi atatu panthawi yomwe mutentha.
Ngati mwatsopano kuti muyende , yambani ndi kuyenda kofupikitsa ndikuyenda nthawi yanu yoyendayenda. Mukhoza kuyamba kuyenda tsiku lililonse poyamba.
Yesetsani kuti musadumphe oposa tsiku limodzi mzere. Kusagwirizana ndibwino kuyatsa mafuta ndi kusintha thupi lanu, komanso kumanga zizoloŵezi zatsopano.
Pa masiku osayenda, yesetsani kuchita masewera olimbitsa thupi . Ngati mukumva mutatopa, tenga tsiku. Koma onetsetsani kuti mubwererenso tsiku lotsatira.
Ngati mwakhumudwitsa cholinga chanu ndipo mukuyesetsa kuti mukhale wolemera, CDC imalimbikitsa kuti muzikhala ndi mphindi 60 mpaka 90 masiku ambiri pa sabata ndikuchita zinthu zolimbitsa thupi koma simukudya zakudya zambiri kuposa tsiku lonse.
Kodi Mungayende Pansi Mphindi 30?
Ngati mukuyendayenda mofulumira kwa mphindi 30, mtunda womwe mudzawukako udzakhala:
- 1.5 mpaka 2.0 miles.
- 2.5 mpaka 3.3 makilomita
- Mapazi 3,000 mpaka 4,500 pedometer.
Bwanji Ngati Simungathe Kuthamanga kwa Maminiti 30 Panthawi?
Moyo ukhoza kugwira ntchito. Ngati ndondomeko yanu silingalole kuyenda mosalekeza kwa mphindi 30, yambani kuyenda kawiri kapena katatu patsiku kwafupikitsa kwa mphindi 10 panthawi yochepa.
Nthawi zonse muziwotha mphindi zisanu pang'onopang'ono mosasamala kanthu kuti muyendayenda nthawi yotani. Mukhoza kugwiritsa ntchito mapepala apamwamba kwambiri, masitepe, ndi kuyenda mofulumira kuti mupeze nthawi yochepa yopita . Kafukufuku wina wasonyeza kuti nthawi zamakono zimakhala zabwino ngati kupitiriza ntchito zolimbitsa thupi ndipo zingakhale njira yabwino yogwiritsira ntchito masewero anu m'tsiku lanu.
Mafuta ndi Mafuta Amawotchedwa Mphindi 30
Mukamayenda mofulumira, mumayatsa makilogalamu 100 mpaka 300 mu mphindi 30 (malinga ndi kulemera kwanu) kapena makilogalamu 200 mpaka 600 mu ola limodzi . Poyenda kwa mphindi makumi atatu kapena kuposerapo panthawi, zina mwa makilogalamuwo zidzakhala kuchokera ku mafuta osungidwa.
Pakati pa mphindi 30 zoyambirira zolimbitsa thupi, thupi lanu likuyaka shuga yosungidwa ngati mafuta. Izi zimagwiritsidwa ntchito patatha pafupifupi 30 minutes.
Kuti mupitirize, thupi lanu limatulutsa mafuta mumaselo anu a mafuta ndi kuwotcha mafuta. Mafuta osungidwawa ndi omwe mukufuna kutaya, ndipo ndi chifukwa chabwino cholimbikitsira kuyenda kwanu kuti muthe kuyenda kwa mphindi 30 panthawi.
Yendani masiku ambiri a sabata kwa mphindi makumi atatu kuti muwotchere makilogalamu oposa 1,000 mpaka 3,000 pa sabata iliyonse ndikuthandizani kuchepetsa thupi lanu tsiku lililonse.
Mawu Ochokera
Mutengapo mbali yoyamba kulemera kwabwino komanso moyo wokhutira. Zingamveke zovuta kwambiri kulingalira za kuchuluka kwa zochitika zolimbitsa thupi zofunikira kuti zitshe zowonjezera. Koma ndi ndalama zomwe zimalimbikitsa kuchepetsa thanzi lanu la shuga, matenda a mtima, ndi zina zambiri.
> Zotsatira:
> Kuyambira ndi zochitika zolimbitsa thupi kuti mukhale wolemera. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuzisunga. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kutaya thupi. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WphsqOjwZPY.
Ntchito Yathupi ndi Umoyo: Ubwino wa Ntchito Yathupi. Maofesi a Kuletsa ndi Kuteteza Matenda.
> Inuge M, Berg RVD, Ward RE, Keech A. Zotsatira za maphunziro apamwamba kwambiri -maphunziro owonjezera-kupitilira mwakuya opitilirapo pathupi la thupi la anthu olemera kwambiri ndi owonjezera: kuwonongeka mwatsatanetsatane ndi kusanthula meta. Zowonongeka Kwambiri . 2017; 18 (6): 635-646. onetsani: 10.1111 / obr.12532.