Pezani mwamsanga kuyenda mofulumira kutentha mafuta ndi kumanga thupi labwino
Kaya mukuyenda kuti mukhale olimbitsa thupi kapena kulemera, muyenera kuyenda mofulumira kuti mukwaniritse kuyenda koyendetsa mafuta . Kuyenda mofulumira ndizochita masewera olimbitsa thupi. Kufulumira kwa msinkhu wofulumira kuli kosiyana kwa munthu aliyense malinga ndi kukula kwa mtima wanu, msinkhu, ndi msinkhu wa thupi.
Kuyenda kofulumira kungakhale ndi mphindi 13 mpaka 20 pa mtunda, kapena kuchokera mphindi 3.0 mphya 4.5 mph.
Panthawi imeneyi, muyenera kupuma mokwanira koma mutha kulankhula mokwanira.
Ngati kuyenda kwanu ndi mphindi 20 pa mailo mwina mwina mwamsanga kuti mukhale ochita masewera olimbitsa thupi kapena pang'onopang'ono kwambiri. Ngati muli oyenerera, kungakhale kochita masewera olimbitsa thupi. Mungathe kuzindikira izi pokhapokha mutadziwa kuti malo omwe mumakhala otsika kwambiri amamva bwanji komanso momwe mpweya wanu umakugwiritsani ntchito m'deralo.
Lolani Mtima Kusanthula Zina Muziweruza Maulendo Anu Oyendayenda
Mukayamba kudziwa kuti zochitika zosiyana zolimbitsa thupi zimakhala zotani, ndibwino kuti muzichita masewero olimbitsa thupi kapena kuvala zozizwitsa zamtima kapena kuthamanga kwa mtima komwe kumapangitsa kuti muyambe kuyima mtima. Zomwe mungakonzekere ndi:
- Malo Okonda Mtima : 50 mpaka 60 peresenti ya kuchuluka kwa mtima wanu. Iyi ndi malo ophweka komanso omasuka kuti muzichita nawo. Mudzatha kukambirana bwino, ngakhale mutakhala mukupuma pang'ono kuposa nthawi zonse. Uwu ndiwo mapeto apansi a chigawo cholimbitsa thupi.
- Malo Odziletsa : 60 mpaka 70 peresenti ya kuchuluka kwanu kwa mtima. M'dera lamakonoli, mukupeza zochitika zolimbitsa thupi . Mukupuma zolemetsa koma mutha kuyankhula m'mawu amfupi. Mukhoza kulankhula, koma simungakhoze kuimba. Chigawo ichi chiyenera kukhala cholinga chanu popita mofulumira kuti mukhale olimbitsa thupi kapena kuchepa kwa thupi.
- Malo a aerobic : 70 mpaka 80 peresenti ya kuchuluka kwanu kwa mtima. Pachimake ichi, mukupuma molimbika ndipo mumatha kulankhula mwachidule m'mawu amfupi. Kugwira ntchito pamlingo wa mtima uwu ndi pamwamba ndizochita mwamphamvu .
Kupeza Mtengo Wanu Wamtima Wapamwamba
Kodi chiwongoladzanja chomwe chimagwirizanitsa gawo lirilonse chimadalira msinkhu wanu. Gwiritsani ntchito tchati chachindunji cha mtima kuti mupeze maulendo pamphindi pazigawo zosiyana za mtima.
Mudzafunika kutenga kuthamanga kwanu kapena kuyang'ana chiwerengero cha mtima wanu mukuyenda kuti mupeze liwiro labwino. Nazi njira zosiyanasiyana zomwe mungagwiritse ntchito:
- Kuchita masewera olimbitsa thupi ndi njira yabwino yokayikira mtima wanu, koma kungakhale kovuta kuchita pokhapokha ngati mukuchedwa kapena kuima. Pali mapulogalamu omwe angathe kukuthandizani omwe amagwiritsa ntchito foni ya foni yanu.
- Kuwongolera ndi zipangizo zamagetsi zimakulowetsani kuyika chimodzi kapena ziwiri zazingwe pamaseya kuti muwerenge mapulaneti anu. Ena amangowerengera kuchuluka kwa mtima wanu peresenti yapamwamba malinga ndi msinkhu wanu. Koma mungafunikire kuchepetsa kapena kuima kuti muwerenge bwino.
- Fitness masewera ndi maulendo opatsa ndi mphamvu ya kuwala kwa mtima wa mtima. Zitsanzo zikuphatikizapo Fitbit Charge 2 ndi Apple Watch. Izi zimaonedwa kuti sizolondola monga chifuwa cha mtima pamoto, koma zingagwirizane ndi zosowa zanu kuti muyambe kukambirana.
- Owona mtima omwe amagwiritsa ntchito chifuwa chogwiritsa ntchito chifuwa amakupatsani chiwerengero cha kuwerenga kwa mtima komwe kuli koyenera monga ECG yachipatala. Amagwiritsa ntchito pulogalamu yamakono kapena pulogalamu ya m'manja ndipo amakhala ndi zinthu zosiyanasiyana kuphatikizapo kuchuluka kwake kwa mlingo wa mtima ndi ma alamu pa nthawi yomwe muli kapena kunja kwa malo omwe mumawunikira.
Kuyenda Mofulumira Kwambiri Kukhala mu Zone Zone
Mungafunike kuphunzira momwe mungayendere mofulumira kuti muyambe kuyima mtima wanu mu malo okondwerera. Pogwiritsa ntchito njira yabwino yoyendamo, kutsogolo kwa mkono, ndi kuyendayenda kudutsa pa chidendene mpaka chala chake sikungokufulumizitsani koma kukuthandizani kupuma bwino ndikuyenda mosavuta.
Pamene mukuwonjezera thanzi lanu, simungathe kuyenda mofulumira kuti mufike kumalo ochepa kapena amphamvu kwambiri. Kuwonjezera mapiri kapena masitepe kungapangitse kuti muzitha kupambana mofulumira. Kugwiritsira ntchito ndondomeko yoyendayenda yowonongeka kungathandizenso kuwonjezeka kwa mtima wanu pa liwiro lomwelo.
Ngati simungathe kufika pamtima pamtunda poyenda, mungayese kugwiritsa ntchito njira yothamanga kapena mutsegule kuti muthamangire kupita kumalo okwera m'mitima.
Kuyeza Kuthamanga Kwakuyenda Kwako
Kumeneko ndi kunja kwa njira zosiyanasiyana zoyerezera mwendo wanu woyenda . Mapulogalamu a foni ndi magetsi othamanga amagwiritsa ntchito GPS, zomwe zingakhale zolakwika ndipo sizigwira ntchito m'nyumba. Fitness magulu ndi pedometers angagwiritse ntchito masitepe anu, omwe angasinthe ngati kutalika kwanu kukusiyana ndi zomwe zikuyembekezeka. Mukhoza kutsimikizira kulondola kwa kuwerenga uku poyenda mtunda wamtundu ndikuwerengera liwiro lanu ndikuyendayenda .
Kodi Mungawotchere Ma Calorie Wambiri Poyenda Mofulumira?
Ma calories omwe mumayaka kuyenda amayenda kwambiri pamtunda umene mukuyenda ndi kulemera kwanu kuposa momwe mumayendera mofulumira. Mutha kuwotcha makilogalamu ambiri mu nthawi yochuluka ngati mukuyenda mofulumira, koma ngati nthawizonse mumayima makilomita mudzawona kusiyana kwakukulu. Ngati inu muwonjezera mapiri kapena kuthamanga kwa nthawi mungathe kutentha makilomita ochulukirapo.
Mawu Ochokera
Kumvetsetsa kuti mukuyenera kuyenda mofulumira kudzakuthandizani kupeza madalitso oyenera komanso okhudzana ndi thanzi la nthawi yomwe mukuyenda. Kuyenda mofulumira kwa mphindi 30 mpaka 60 masiku ambiri a sabata kungakuthandizeni kukwaniritsa zolinga zanu. Pangani ndondomeko yoyenda ndikusangalala ndi ntchito yanu.
> Zotsatira:
> Kuyeza Ntchito Yathupi Kulimbitsa. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Ntchito Yathupi ndi Thanzi. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
> Zomwe Mumayang'ana Mumtima ndi Zomwe Mukulingalira. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm.