Tengani masewera olimbitsa thupi a mphindi 20 kuti muwotche mafuta ndi kuwononga mavuto anu azaumoyo. Kuyenda kochepa kwa mphindi 20 patsiku kudzakulimbikitsani ku gulu losayenerera. Kuthamanga kwa mphindi 20 kumangoyenda makilomita imodzi. Zidzatentha makilogalamu 70 mpaka 100, malingana ndi kulemera kwako. Mudzawonjezera masitepe a 2000 mpaka 3000 kuwerengera wanu tsiku ndi tsiku.
Kuphunzira kwakukulu kunasonyeza kuti mungachepetse chiopsezo cha imfa yoyamba ndi pafupifupi 30 peresenti ndi kuyenda kwa mphindi 20 tsiku lililonse.
Onani momwe mungapangire masewera olimbitsa thupi ndikuwonjezera kuyenda kwa mphindi 30 mofulumira monga momwe akulimbikitsira kuchita masewera olimbitsa thupi tsiku ndi tsiku.
Kodi Kuyenda Koyambira N'kutani?
Kuwerengera ngati kuyenda kofulumira, CDC imati iyenera kukhala pamtunda wa mamita 3 mph kapena kuposa. Zowonjezereka, chiwerengero cha mtima wanu chiyenera kukhala m'dera labwino kwambiri , lotanthauzidwa ndi CDC monga kuyambira 50 mpaka 70 peresenti ya kuchuluka kwanu kwa mtima .
Fufuzani kuti mapiritsi otani amatsutsana ndi malo awa kwa zaka zanu ndi zolemba zamakono za mtima . Tengani mpweya wanu pakapita maminiti pang'ono akuyenda mofulumira kuti muwone ngati muli m'dera labwino kwambiri la msinkhu wanu. Kupuma kwanu kuyenera kukhala kolemetsa kuposa nthawi zonse, koma muyenera kukhala okhoza kuyankhula m'mawu onse.
Mphindi 20 Yoyenda Mwakhama Kwambiri
Cholinga chanu ndi kuyenda kwa mphindi 20 kupitilira pafupipafupi mphindi 15 mpaka 20 pa mtunda (3-4 mph) ndi chiwongola mtima chanu pakati pa 50 ndi 70 peresenti ya kuchuluka kwanu kwa mtima. Mungagwiritse ntchito masewerawa pamtunda kapena kunja.
- Konzekerani Kuyenda: Ngati mwakhala kanthawi, mudzafuna kumasula kwa mphindi musanayende. Imani pamwamba pomwepo ndi timitengo tating'ono ndi mapewa kuti mutulutse khosi lanu ndi mapewa. Ngati mukufuna nthawi yowonjezera, gwiritsani ntchito kutentha kwamtunda
- Makhalidwe Oyendayenda Mwachidwi: Kukhazikika ndikofunika kwa kuyenda kofulumira, chifukwa sikungokulolani kuti mufulumire msanga, koma chiyero choyenera chimakupangitsani kuti mupume mwakuya. Imani moyenera, imwani mumatumbo anu, mumalo anu, maso ndi chinkhusano zikufanana ndi nthaka. Onani zambiri zokhudzana ndi kupeza njira yoyenera yoyenda .
- Yendani Pang'onopang'ono Kwa Mphindi 1 mpaka 3: Nthawi yotenthayi panthawi yosavuta imakupatsani inu kusintha kayendetsedwe kanu ndikuyendetsa magazi anu m'mimba. Mungafune kupititsa patsogolo mosavuta ngati mukudzimva kuti muli ndi minofu kapena mumagwirizana.
- Kuthamanga kwa Mphindi Yochepa kwa Mphindi 20: Pamene mukufulumira, gwiritsani ntchito mkono kuti muyambe kuyenda. Mapazi anu adzasuntha mofulumira ngati manja anu akusuntha. Onani zambiri zokhudza kugwiritsira ntchito mkono wopita .
- Gwiritsani ntchito masewera olimbitsa thupi pambuyo pa maminiti awiri kuti muwone ngati muli m'deralo lokhazikika. Ngati simunayambe pawindo, yambani kuthamanga kwa mkono kuti mutenge msangamsanga. Yang'aninso maminiti asanu alionse. Samalani momwe mukupuma movutikira mukakhala mugawo lopanda mphamvu kuti mutha kuzilingalira popanda kutenga.
- Kondwerani kwa Mphindi 1 mpaka 3: Malizitsani kuyenda kwanu mwa kuyenda mosavuta. Mutha kuthetsa ndi njira yowonjezera.
Kodi Ndi Nthawi Yanji Imene Muyenera Kutenga Mphindi 20 Yoyenda Mwamsanga?
Pezani nthawi yabwino yopanga gawo la ndondomeko yanu ya tsiku ndi tsiku.
- Mmawa: kuyenda mwamsanga musanayambe ntchito kapena mukuyenda galu.
- Kupuma kwa ntchito kapena chakudya chamasana: kuyenda kofulumira kumatha kuthetsa nthawi yambiri yogwira ntchito kapena kusukulu.
- Masana: tulutsani nkhawa ndi kuyenda mwamsanga
Sangalalani maulendo awiri oyenda bwino, masiku asanu pa sabata ndipo mudzakwaniritsa zochepa zomwe mungachite kuti mukhale ndi thanzi labwino.
Mphindi 30 Yoyenda Mwakhama Yoyendayenda
Mukayamba kuyendayenda maminiti 20, yambani kutambasula nthawi yanu mofulumira. Yambani powonjezera maminiti ena asanu pa nthawi yofulumira. Mukamakonda kuchita zimenezi, mutenge maulendo 30 oyenda mwamsanga. Pa msinkhu uwu, mukukwaniritsa kuchuluka kwa kuchuluka kwa mphamvu zolimbitsa thupi zomwe zimalimbikitsa kuchepetsa ngozi. Kuthamanga kwa mphindi 30, masiku asanu kapena kuposerapo pa sabata, akulimbikitsanso anthu omwe ali ndi shuga ndi osteoarthritis.
Kodi Mumakhala Wovuta Kupita Kumalo Ovuta Kuyenda?
- Osayenda mofulumira : Gwiritsani ntchito ndondomeko zoyenera kuyenda mofulumira kuti mutenge liwiro lanu.
- Ngati muli oyenerera , kuyenda msinkhu sikungakhale kokwanira kuti mufike kumalo osungirako zofunikira ndipo mukufunika kuwonjezera kulowera kumalo opangira mapulogalamu otsika kapena kugwiritsa ntchito njira ndi mapiri ndi masitepe opita kunja. Ngati izo sizikugwirabe ntchito, mungafunikire kusinthana kuti muziyenda.
- Ngati simungathe kuyenda mofulumira kapena kumayenda , kugwiritsa ntchito miyendo yoyenda bwino kapena Nordic kuyenda ikhoza kukweza mtima wanu pafupipafupi.
- Nsapato ndi zovala zolakwika kuti muziyenda mofulumira: Nsapato zolimba kapena masewera ozizira samalola kuti mapazi anu asunthire molondola kuti muyambe kuyenda mwamphamvu. Khalani okonzekera nsapato zochepetsetsa ndi zosinthasintha pa sitolo yabwino ya nsapato m'deralo. Zovala zanu zoyendayenda zikuyenera kukupatsani ufulu wabwino woyenda ndi kutuluka thukuta. Zovala kapena zovala zimakhala zovuta kwambiri ndipo simukulola miyendo yanu kuyenda mofulumira.
Mawu Ochokera
Kupeza nthawi yowonjezera kuyenda mofulumira kungakhale kovuta, koma kudzakuthandizani kuchepetsa mavuto anu azaumoyo. Kaya mumagwiritsa ntchito treadmill kapena kuyenda panja, mudzakhala mukupeza zofunikira kuti mukhale ndi moyo wathanzi komanso wautali.
> Zotsatira:
> CDC. Kuyeza Ntchito Yathupi Kulimbitsa.
> CDC. Kodi Ndi Ntchito Yambiri Yanji Yochita Anthu Okalamba?
> Ekelund U, Ward HA, et. al. "Kuchita zinthu zolimbitsa thupi komanso kupha anthu onse m'madera ambiri komanso m'mimba mwa amuna ndi akazi a ku Ulaya: European Research Prospective Investigation into Cancer and Nutrition Study (EPIC)." American Journal of Clinical Nutrition . March 2015 ajcn.100065. Choyamba chofalitsidwa pa January 14, 2015, chikuchititsa: 10.3945 / ajcn.114.100065