Kuyenda pang'onopang'ono sikungotentha makilogalamu ambiri pamtunda, koma kungateteze kuvulaza ndi ziwalo za anthu omwe ali ochepa kwambiri. Pokhala ndi chidwi chowonjezeka pakuyenda pang'onopang'ono ndi ofesi yopalamula , oyendayenda amafuna kudziwa ngati akupeza phindu lililonse.
Kutentha Zakiritsi Zambiri pa Mile pa 2 MPH
Ofufuza pa yunivesite ya Colorado ku Boulder adatsimikizira kuti anthu amayaka makilomita oposa makilomita ambiri pa ola kuyenda mofulumira kwambiri kusiyana ndi kuyenda mofulumira mpaka kukafika mamita 3 mpaka 4 pa ora.
Wofufuza Ray Browning ananenanso kuti anthu ovuta kwambiri asintha thupi lawo kuti ayende bwino. Pamene akuwotcha makilogalamu ambiri pamtunda chifukwa cha kusuntha kwambiri pamtunda umenewo, ma calories anatentha pa mapaundi a kulemera kwa thupi anali ofanana ndi anthu oonda.
Kuyenda Pang'onopang'ono Kumakhala Kosavuta pa Ma Joint
Nkhani yabwino ndi yakuti kuyenda pang'onopang'ono kumachepetsanso katundu pa mapepala a mawondo ndi 25 peresenti. Izi zikhoza kukhala chinthu chofunika kwambiri ngati anthu ovuta kwambiri amayamba pulogalamu yochita masewera olimbitsa thupi kuti awotche ndalama komanso kuchepetsa ngozi. "Uthengawu ndi wakuti poyenda pang'onopang'ono, anthu ovuta kwambiri akhoza kutentha makilogalamu ambiri pa mailo ndipo amachepetsa chiopsezo cha matenda a nyamakazi kapena kugwirizana," anatero Ray Browning m'nyuzipepala.
Yendani Pang'onopang'ono ndi Mapulogalamu Okhazikika ndi Kutentha Zambiri Zamakono
Kuyenda ndi mitengo yolimbitsa thupi imakhala ndi zotsatira zofananako, imayaka makilogalamu ambiri pamtunda pokhapokha mutaponderezedwa ndi mawondo ndi ziwalo.
Ngati mukufuna kukweza mtima wanu mu malo ochepa kwambiri koma muli ndi vuto lochita mwendo wanu woyendayenda, kuwonjezera mitengo kungakhale yankho.
Onjezerani Zochita Zolimbitsa Thupi Zochepa Kuti Muzikweza Mtima Wanu
Kuyenda pang'ono kumakhala ndi vuto; sichimapangitsa kuti aerobic aphunzire kuphunzitsidwa mwa kuyenda mofulumira kuti akweze chiwerengero cha mtima m'madera omwe ali otetezeka kwambiri komanso omwe akulimbikitsidwa kuti athe kuchepetsa thanzi labwino.
Browning imalimbikitsa kuwonjezera zinthu zina zolimba zomwe zimachitika ngati kusambira, njinga zamoto, njira zowonongeka komanso maphunziro opangira maulendo ochepa.
N'chifukwa Chiyani Mumatentha Zambiri Zamakono Pang'ono Kwambiri?
Pomwe mukuyenda mofulumira, mumataya nthawi yowonjezera, monga sitepe imodzi yopita ku sitepe yotsatira. Izi zimapangitsa minofu yanu kugwira ntchito molimbika kwambiri ndi sitepe iliyonse. Siminu makina oyendayenda bwino pamene mukuyenda mocheperapo chiwerengero cha chilengedwe. Mutha kuwona kuchokera ku kafukufuku wophatikizira zamagetsi, kuyeza momwe mphamvu zenizeni zimagwiritsidwira paziyenda zosiyana pa mphindi.
Mu moyo weniweni, mutha kupeza njira yomwe mumakhala omasuka komanso ngati mungathe kuyenda mosavuta komanso motalika. Imeneyi ndiyoyendedwe lanu. Kudzikakamiza kuyenda pang'onopang'ono kapena mofulumira kudzamva kuti sikunali kwachibadwa. Ngati mukufuna kuthamanga, chitani pang'onopang'ono komanso kwa mphindi zingapo poyamba.
> Zotsatira:
> Browning R. "Ndalama zowonjezera komanso kuyendayenda mofulumira ndi amayi olemera kwambiri." Kufufuza Kwambiri Kwambiri , May 2005; vol 13: pp 891-899.
> 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.