Kuphunzira Kumasonyeza Kutsika Kutsika Kumachepetsa Kutha kwa Magazi
Ofufuza apeza kuti mapiri ndi abwino. Kuyenda kumtunda kumakupatsani mtima wochita masewera olimbitsa thupi komanso wotsika mtengo wa triglycerides, koma kutsika pansi tsopano kukutsimikiziridwa kuti ndikutsika kwambiri pochepetsa shuga. Tengani mapiri njira ziwiri zochepetsera cholesterol cha LDL. Dr. Heinz Drexel anafotokoza zomwe anapeza pa msonkhano wa sayansi ya American Heart Association.
Kuyenda Kumtunda Kapena Kumtunda Kungakhale Kuyamba Kwambiri - Ndi Thandizo Labwino
Dr. Drexel akunena kuti iwo amene amapeza kuyenda kumtunda kovuta akhoza kupeza phindu lalikulu poyambira kuyenda akuyenda. Kuphunzira kwake kunatenga anthu 45 wathanzi koma osakhala pansi ndipo anawapangitsa kuti azikwera pamwamba kapena pansi pamapiri a Alps azungu tsiku lililonse kwa miyezi iwiri, kenako amasinthira kumbali ina kwa miyezi iwiri. Mwa njirayi iye anafanizira aliyense payekha kuti adziwe zotsatira zake.
Anayang'anitsitsa shuga, magazi, mafuta ndi mafuta m'thupi. Iye sanayembekezere kuwona phindu lalikulu kwa iwo akuyenda kutsika, koma iwo amasonyeza kuchepa kwa shuga m'magazi omwe salikuwonekera pa iwo akukwera mmwamba kokha. Kusakaniza shuga m'magazi kungachepetse chiopsezo cha mtundu wachiwiri wa shuga.
Kuyenda kutsika kumayambira bwino kwa anthu omwe sakonda kuyenda kumtunda, malinga ndi Dr. Drexel. Ikhoza kuthandiza kulimbikitsa kulekerera kuchita masewera olimbitsa thupi pamene kumakhala kosangalatsa ndikupatsa woyenda bwino vista wokondwera.
Tsopano kuti wapeza ubwino wathanzi chifukwa choyenda pansi, pali chifukwa china choyambira.
Mmene Mungayambire Kuyenda
Kutsika motsutsana ndi Kuyenda Kuyenda
Kuyenda kumtunda kumagwiritsa ntchito mitsempha yotsutsana. Zikhozanso kuyika maondo pamabondo ndipo zimakhala zovuta kwa iwo omwe ali ndi vuto la mawondo kapena matenda omwe amatha kusokonezeka.
Kuyenda kuyenda kumagwiritsa ntchito mitsempha yambiri komanso kumapangitsa kuti mtima ukhale wovuta kuposa kuyenda dowhill kapena pa mlingo. Kukhumudwa ndi kudzikuza ndi thukuta kuchokera pamitima ya mtima ndizoletsa anthu ena.
Mmene Mungayendetse Uphill
Hills for Flatlanders
Ngakhale kuti timakhala ochepa m'mapiri a Alps, anthu ambiri amakhala ndi masitepe omwe ali ngati mapiri. Ngati mudana kuduka, mutha kukhala ndi ubwino wathanzi pochita masitepe pansi ndi kukwera. Nyumba iliyonse yamtali asanu yokha ikhoza kukupatsani maminiti angapo kuti mutsike, kenako kukwera kumbuyo kuti mupitirize kuchita masewera olimbitsa thupi, kapena mosiyana.
Njira ina yowonjezeredwa ndi mapiri ngati mukukhala pazipinda ndikugwiritsa ntchito mabampu a magalimoto kapena opitirira. Komabe, izo ndizofupikitsa ndipo zimakhala zoopsa zowonongeka ndi magalimoto.
Mapiri a Treadmill - Onetsetsani ndi Kutha
Makina ambiri otsika mapepala amakhala ndi mbali yachitsulo, yomwe mungathe kusintha mapiri . Ziri zosazolowereka kuti ali ndi gawo lochepa kuti aganizire kupita pansi, ngakhale izi zikuwoneka pa zitsanzo zambiri. Vuto lokhalokha pogwiritsira ntchito pepala lopukuta komanso lokhazikika ndilokuti nthawi zonse mumapita kapena pamsinkhu komanso simukudutsa.
Izi zimakupatsani ntchito yosamvetsetsana yomwe siimatanthawuza bwino kuyenda kumtunda ndi kutsika panja.
Ngati mapulogalamu anu ali ndi zizindikiro zochepa, muyenera kuphunzitsa mapulaneti anu ochepa koma mukufufuza mapiri kuti muyende kutsika. Kupita masitepe kudzakuthandizira pang'ono, koma sizili zofanana ndi kuyenda pansi ndi zotsatira zomwe ziri pamapazi anu ndi minofu.
> Chitsime:
> AHA 2004 Scientific Sessions: Mfundo 3826. Yaperekedwa Nov. 10, 2004.