Kuyenerera Pakuyenda Mofulumira
Kodi kudula mitengo 10,000 patsiku , kuyenda galu wanu, kapena kupita kumalo othamanga mphindi 30 kumaphatikizapo masewera olimbitsa thupi? Mukhoza kumva chisoni kuchokera kwa anzanu omwe amaganiza kuti kuyenda kwawo kuli koposa kuyenda kwanu, kapena kuchita zimenezi kumaphatikizapo kutukuta, kukulira, ndi kupuma. Tiyeni tiwone momwe kuyenda kumakhalira kwenikweni.
Kuthamanga Kwambiri Ndi Njira Yodzichepetsa Yodzichepetsa
Kuyenda mofulumira kwambiri komwe kumadzutsa chiŵerengero cha mtima wanu m'dera loyendetsa bwino kwambiri limalimbikitsidwa phindu la "zochitika zolimbitsa thupi" za thupi la mtima ndi kuchepetsa ngozi zaumoyo.
Kuthamanga kwakukulu ndi kumodzi kumene mukupuma movutikira kusiyana ndi kawirikawiri-mukhoza kulankhula, koma simungakhoze kuimba. Ngati mutenga mpweya wanu, ziyenera kukhala pakati pa 50 peresenti ndi 70 peresenti ya kuchuluka kwa mtima wanu. Yendani pafupi ndi mphindi khumi muderali kuti muwerenge ngati gawo lochita masewero olimbitsa thupi. Muyenera kukhala ndi mphindi zosachepera 30 zochita masewera olimbitsa thupi tsiku lililonse, masiku asanu pa sabata, zomwe zingasokonezedwe kukhala magawo khumi osachepera pa nthawi.
Yesetsani kuchita masewera olimbitsa thupi a mphindi 20 :
- Yambani pafupipafupi kwa mphindi imodzi kapena zitatu kuti mutenthe.
- Sankhani kayendedwe ka mlingo wa mtima wanu kapena mukuyesera kwa mphindi 20.
- Kutsiriza ndi mphindi imodzi kapena zitatu pang'onopang'ono kozizira.
2. Kumanga Aerobic Fitness Ndi Kuyenda Kwambiri
Kuyenda ndi kuchita masewero olimbitsa thupi omwe angapangitse thupi lanu kukhala olimba . Muyenera kuyenda mofulumira ndikubweretsa mtima wanu ku malo othamangitsidwa ndi aerobic pa 70 peresenti mpaka 80 peresenti ya mlingo wanu wa pamtima pa gawo la mphindi 30, osachepera katatu kapena kanayi pa sabata.
Izi zili pakati pa zones zolimbitsa thupi ndi zolimba. Udzakhala ukupuma kwambiri. Ngati mwakonzeka kale, mungafunikire kuwonjezera mapiri, kutsetsereka pamtunda, kapena kuthamanga nthawi kuti mufike kumalo awa ndi zovina.
Yesetsani kuyendetsa mofulumira:
- Yambani pafupipafupi kwa mphindi zisanu.
- Pitirizani, mukuyenda mofulumira komwe kumabweretsa mtima wanu muwunikira. Imeneyi ndiyofulumira kumene mukupuma molimbika ndipo mumatha kulankhula mwachidule ziganizo zochepa.
- Yendani pamphindi 30 kapena 50 paulendo uwu.
- Kutentha pang'ono ndi mphindi zisanu mosavuta.
3. Kuyenda monga Zochita Zolimbitsa Thupi
Chowonadi pa zochitika zilizonse zowononga kulemera ndikuti zingathandize kusiya mapaundi owonjezera, koma kulamulira zomwe mukudya kudzakhudza kwambiri. CDC imalimbikitsa pafupifupi mphindi 150 pa sabata pachitetezo chodziŵika bwino kwambiri kapenanso ntchito yapamwamba yogwira ntchito yolemera. Koma amanena mwanzeru kuti muyenera kuchepetsa makilogalamu anu.
Simungathe kuchoka kapena kutuluka zomwe zimalowa mkamwa mwanu. Ntchito yokhala ndi maubweya otha msanga (kuthamanga kwa mphindi 45) idzalimbikitsa thupi lanu kuti liwotchedwe mafuta osungidwa . Koma ngati mukudya mokwanira kuti m'malo mwa mafuta omwe asungidwa, simudzawona kusintha. Kuyenda mwakhama, kuthamanga mwamsanga, kuchita masewera olimbitsa thupi sikungayambitse kulemera kwa thupi ngati simukuletsa kudya. Izi zinati, kuphunzira kwakukulu ku Britain kunapeza kuti amayi omwe adanena kuti akuyenda mofulumira pofuna kuchita masewero olimbitsa thupi anali ochepa kuposa akazi omwe ankachita masewera olimbitsa thupi kapena masewera m'malo mwake.
Yesetsani kuyendetsa galimoto yopangira mafuta :
- Yambani payendo yosavuta yochepa kwa mphindi 10. Izi zimawotcha shuga wosungidwa m'magazi ndi glycogen ndipo imauza thupi kukonzekera kuwotcha mafuta.
- Sankhani maulendowa ndikuyenda kwa mphindi 30 mpaka 60 pang'onopang'ono zomwe zimabweretsa mtima wanu mpaka 60 peresenti mpaka 70 peresenti ya kuchuluka kwa mtima wanu.
- Khalani ndi mphindi zisanu kapena 10 mosavuta.
4. Mapindu a Kuyenda Kwambiri
Kuyenda galu kapena kuyenda pang'onopang'ono kumagwiritsa ntchito minofu ndi ziwalo zanu. Izi zimapindulitsa makamaka ngati mukulemera kwambiri kapena muli pangozi yodwala nyamakazi. Kuyenda mophweka kumachepetsanso katundu pa maondo ndi ma 25 peresenti pomwe ndikuwotcha makilomita angapo pamtunda kuposa kuyenda mofulumira.
Ngakhale kuti ilibe ubwino wamtima wa kuyenda mofulumira, ndibwino kuyamba pomwepo kuwonjezera ntchito tsiku lonse. CDC imanenanso kuti pali umboni wakuti zosavuta kuchita zolimbitsa thupi zimapindulitsa kuti mukhale ndi thanzi labwino komanso maganizo , omwe amachititsanso kuti muzichita bwino kwambiri.
5. Ntchito Yochepa Kwambiri Imatha Kukhazikitsa Nthawi Yothetsera Mavuto Aumoyo
Ofufuza akupeza kuti kukhala kapena kuimirira kwa mphindi 30 panthawi kungakulepheretseni thanzi lanu , ngakhale mutayesetsa kuchita masewera olimbitsa thupi nthawi ina. Kuyendayenda kwa mphindi imodzi kapena zitatu theka la ora limodzi kapena ora laperekedwa kuti pakufunika kuchepetsa ngozizi. Kuimirira ndi kuzungulira ofesi kapena nyumba kungapulumutse moyo wanu. Kafukufuku wina anapeza kuti njira zochepazi, zosavuta kuyenda zimapangitsa kuti tizilombo toyambitsa shuga ndi mayendedwe a insulini. Chiwerengero chowonjezeka cha magulu olimbitsa thupi sichikugwira ntchito, akuchenjeza kukukumbutsani nthawi yakumuka ndi kusunthira.
6. Momwe 10,000 Njira Zatsiku Zimasonyezera Kuchita Zochita
Ngati mwatayika pa zovuta zanu ndikuyesa kuyesa masitepe 10,000 patsiku, uthenga wabwino ndikuti nthawi zambiri zimatanthauza kuti mwachita masewera olimbitsa thupi masana. Zimakhala zovuta kuti anthu ambiri athe kulemba masitepe oposa 6,000 pazomwe amachita tsiku ndi tsiku. Komabe, mukhoza kulowerera masitepe 10,000 pafupipafupi, ndipo sungakhale woyenera kuchita masewera olimbitsa thupi.
Ambiri otetezera thupi, monga Fitbit , sungani mapazi anu ndi kulemba zomwe ziri zozizira kapena kuchita masitepe omwe amalingalira mofulumira kuti ayenerere. Ngati mukufuna kuonetsetsa kuti mukuchita "masewero olimbitsa thupi," yang'anani nambalayi komanso chiwerengero chonse.
Pansi pa Kuyenda Monga Kuchita Zoona
Kuyenda ndi ntchito yogwiritsira ntchito mwamsanga kulikonse kumene mumasangalala nazo, kuchoka pang'onopang'ono kudutsa msanga. Yankho kwa abwenzi anu olimbitsa thupi ndiloti kuyenda kofulumira ndizochita zolimbitsa thupi, ndi zotsatira zake zonse zolimbitsa thupi za thupi. Ngati akuyendetsa njinga, kuyenda pagalimoto, kapena kugwiritsa ntchito mphunzitsi wa elliptical, kuyenda kwanu mofulumira kukupatsani mapindu omwewo pamlingo umodzi kapena mtima umodzi.
Izi zikuti, muyenera kuyendayenda ndi zochitika zina zakuthupi. Mukufunikira maphunziro amphamvu kuti mumange ndi kusunga minofu. Kupita njinga kumapindulitsa kwambiri kwa anthu oyendayenda monga momwe zimagwirira ntchito minofu yosiyana. Ndi bwino kuchita zinthu zosiyanasiyana, choncho magulu anu onse amtunduwu amatsutsidwa ndi kulimbikitsidwa. Pitirizani kuyenda, koma khalani ndi pulogalamu yolimbitsa thupi.
> Zotsatira:
> Bailey DP, CD ya Locke. Kuvulaza nthawi yaitali ndikuyenda mofulumira kumapangitsa kuti thupi liziyenda bwino, koma kuswa kukhala ndi chiwonongeko sikutanthauza. J Sci Med Sport . 2014. pii: S1440-2440 (14) 00051-6. lembani: 10.1016 / j.jsams.2014.03.008.
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.
> Kuyeza Ntchito Yathupi Kulimbitsa. CDC Zomwe Zimayambitsa Matenda ndi Kupewa Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/index.html.
> Tudor-Locke C. Zomwe Zingawathandize Kukhala ndi Thanzi Labwino Pakati pa Moyo: Kodi Ndi Zambiri Ziti Zotengera Kuti Tikhale ndi Thanzi Labwino? Curr Risk Rep. 2010; 4: 271-276 DOI 10.1007 / s12170-010-0109-5
> Phindu la Ntchito Yathupi. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.