Thandizeni! Ndili ndi zaka zoposa 40 ndipo sindingathe kutaya thupi!

Ndipo zonse ziri m'mimba

Pamene ndinu wachinyamata, simungathe kugwiritsira ntchito nthawi yochuluka mukuganizira za kukonzekera thupi lanu m'tsogolomu. Pamene muli a zaka khumi ndi ziwiri, thupi lanu limagwira ntchito bwino, simungamvetsetse.

Izi ndi pamene muli pachikhalidwe chanu komanso nthawi yabwino kuyamba kuyesera. Dulani zaka 20 kenako ndipo ngati simunayambe kuchita masewera olimbitsa thupi, mwinamwake mukukhumba kuti mutakhala ndi chinachake chomwe tonse timayamba kuchipeza m'ma 40: Kulemera kwa msinkhu .

Sizowona mwadzidzidzi, koma ndithudi zimamva choncho. Monga ngati iwe uwuka mmawa wina ndipo pali mapaundi oposa khumi kapena khumi omwe mwadzidzidzi anavala. Ngakhale zikhoza kumva mwadzidzidzi, ndizochitika pang'onopang'ono.

Chimene mungazindikire ndikuti kuchuluka kwa kulemera kwake kukuwoneka kuti kumakhazikika pamimba mwako .

Mafuta osamvetsetseka samangooneka akuwoneka popanda chenjezo, zikuwoneka ngati ndizomwe zimateteza ku zakudya komanso kuchita masewera olimbitsa thupi.

Chimene Chimachitika Pamene Timakalamba

Chimene chimachitika kwa matupi athu pambuyo pa 40 ndi trifecta ya kulemera phindu: Mahomoni athu amasintha, thupi lathu limayamba kuchepetsedwa ndipo, ngati sitikunyamula zolemera, timayamba kutaya minofu pang'ono chaka chilichonse.

Minofu ikhoza kutiteteza kuti tisapitirire kulemera chifukwa ndi yogwira ntchito kwambiri. Tikataya minofu imeneyi, timagwedeza kwambiri.

Ngati mwapatsidwa chiwerengero chofuna kulemera, izi zikhoza kukutsutsani.

Ndipo gawo loipitsitsa? Ngakhale ngati simukulemera kwambiri, mutha kupeza masentimita angapo m'chiuno.

Phindu lolemera likhoza kukhala lokhumudwitsa kwambiri, ndi losavuta kukhala loopsya ndi kutayika, kudzipha nokha kapena kuchita masewera olimbitsa thupi kapena mwina kuyang'ana njira yatsopano yopaleshoni ya pulasitiki.

Koma, kodi ndikofunikiradi?

Kodi palibe chomwe tingachite pokhudzana ndi kulemera pambuyo pa 40? Palipo ndipo imayamba ndi kumvetsa zomwe zikuchitika ndi thupi lanu. Sitingathe kulamulira zonse zokhudza matupi athu, koma pamene tikudziwa zomwe zikuchitika, ndizomveka kuti tipeze kuvomereza kwa zomwe zikuchitika.

Chifukwa Chake Timapeza Kulemera Patapita 40

Funso lalikulu ndilo, n'chifukwa chiyani timayamba kulemera pambuyo pa 40? Pali zifukwa zambiri, zina mwazobadwa, zina mwazochitika zachilengedwe ndi zina zomwe zimayambira pa zosankha za moyo.

Zowonjezera zinayi zomwe zimapanga phindu lolemera ndizo:

1. Mahomoni : Chimodzi mwa zikuluzikulu zomwe zimapangitsa kulemera kwake ndi, timene timakhala timadzimadzi timene timayamba kusintha pakati pa zaka za m'ma 30 ndi 40. Kusintha kwa mahomoni, kuchepa kwa estrogen kwa amayi ndi testosterone ochepa kwa amuna, kumayambitsa mafuta mu matupi athu kupita ku pakati pa thupi pamene akusiya mbali zina za thupi lomwe simungasamalirepo. Ndicho chifukwa chimodzi chomwe mungapezereko pang'ono pakatikati pomwe mbali zina za inu zimakhala zochepa.
2. Heredity : Asayansi apeza majeremusi enieni omwe amadziŵa kuchuluka kwa maselo omwe tili nawo ndi kumene amasungidwa. Izi ndizo zomwe sitingasinthe kwenikweni, ndipo ngati mutayang'ana makolo anu ndi achibale anu, mudzawona malo omwe banja lanu lingasunge mafuta owonjezera.

1. Kutsika kwa Metabolism : Pali zinthu zingapo zomwe zimachitika kuti thupi lanu lisamafike zaka 40. Choyamba, mlingo wanu wamagetsi (BMR) umachepa ndipo, kachiwiri, mumagwiritsira ntchito mphamvu zochepa (TEE) panthawi yochita masewera olimbitsa thupi. Akatswiri ena amati mphamvu ya metabolism ikhoza kuchepa ndi pafupifupi 5% kwa zaka khumi ndi makumi atatu pambuyo pa 40, zomwe zikutanthauza kuti mukusowa zakudya zopitirira 60-100 zaka khumi iliyonse. Ngati mumakhala mochuluka, idyani zambiri, muzichita zochepa zochepa komanso musamapanikizidwe kwambiri m'zaka 10 zapitazi, mwinamwake mudzafunikira makilogalamu ocheperapo kuposa pamenepo. Onjezerani kuti mukuwotcha zakudya zochepa panthawi ya masewera olimbitsa thupi ndipo muli ndi mgwirizano wolemera.

1. Kutaya minofu : Monga momwe timayambira, timayambanso kutaya minofu tikamafika zaka makumi anayi, tikukhala ndi zaka khumi. Chimodzi mwa izi, asayansi amakhulupirira, ndikuti magalimoto omwe amapanga minofu yathu amanyozeka pamene ife tiri ndi zaka komanso kuti magalimoto oyendetsa galimoto samawotcha nthawi zonse. Komabe, chofunika chotsatira ndi ichi: Chofunika kwambiri pa kutaya minofu ndi kusowa kwa masewera olimbitsa thupi, zomwe zimapangitsa kuchita ntchito kukhala chinthu chofunika kwambiri poletsa kutaya minofu.

Ngati mukufuna kupeza zochitika zenizeni, lowetsani mauthenga anu ku calculator pansipa kuti mudziwe kuchuluka kwa makilogalamu omwe mumasowa kwa zaka zanu ndi msinkhu wanu.

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Zoonadi, kuchuluka kwa izi zimathandiza kuti phindu likhale lovuta si chinthu chomwe tingathe kuchiyesa kapena, nthawi zambiri, kulamulira. Chimene tingachite ndikutenga chidziwitso ichi ndikuchigwiritsa ntchito phindu lathu, kugwira ntchito ndi matupi athu m'malo molimbana nawo.

Nanga Ndingatani Ngati Ndayamba Kuchita Zochita Zolimbitsa Thupi? Kodi Ndingatani Kuti Ndisiye Kulemera?

Ngati mwakwanitsa kulemera kwanu pa zaka zomwe mukuchita masewera olimbitsa thupi, zingakhale zonyansa mukamafika mu 40s ndi 50s. Sikokwanira kuti mukhale wolemera, ndizowonjezera kuti kulemera kwanu kumasintha m'malo osiyanasiyana. Mwadzidzidzi, mathalauza omwe mwakhala mukuvala kwa zaka zambiri sizikugwirizana bwino ndipo mwina mungafunse kuti: Kodi ndikuchita chiyani cholakwika?

Ngati mumachita masewera olimbitsa thupi ndikudyera bwino, simukuchita cholakwika chilichonse, ndizo kusintha kumeneku kumene kukuchitika. Ndipo, ganizirani za izo ... ngati mwakhala mukuchita masewera olimbitsa thupi kuti mukhale ndi thanzi labwino, muli pamalo abwino kwambiri kuposa munthu amene akugunda 40 ndi vuto lolemera.

Ngakhalenso, kukhala ndi moyo wathanzi sikukutiteteza kwathunthu ku kusintha kwa kulemera kwa msinkhu. Muzinthu zina, ndizosapeŵeka kuti matupi athu adzasintha pamene ife zaka ndi kuvomereza ndiyo njira imodzi yokha yopangidwira ntchitoyo.

Pa kafukufuku wina wofalitsidwa mu International Journal of Obesity , ofufuza anatulukira oposa 12,000 othamanga ndipo anapeza kuti: "Kupindula kwa kulemera kwa zaka zakale kumachitika ngakhale pakati pa anthu okhudzidwa kwambiri akachita masewera olimbitsa thupi." Zoonadi, phunziroli silinaphatikizepo anthu omwe amanyamula zolemera, zomwe zingakhudze kulemera kwa thupi .

Funso ndi lakuti: Ngati mwakhala mukuchita masewera olimbitsa thupi tsiku liri lonse, kodi pali chilichonse chimene mungachite kuti muwotche kwambiri?

N'zotheka, koma izi zimabwera ndi chenjezo: Titha kuwonjezera zochita zolimbitsa thupi tikamakalamba, koma matupi athu amalekerera masewera olimbitsa thupi pamene tikukula.

Pakati pa zaka 40 ndi 50, ambirife tikukumana ndi kuvulala , kupanikizika , kutopa, kugwira ntchito ndi moyo wa banja, ndipo mwina, nthawi yochepa komanso mphamvu kuposa kale lonse.

Podziwa kuti, ngati mukufunadi kuwonjezera masewera olimbitsa thupi kapena / kapena mwamphamvu, pali njira zina zomwe mungapangire kuti muwononge kalori yanu.

Zopitirira 40 Zofooka Zolemera Zochita Zochita

Monga tanenera poyamba, kuchita masewero olimbitsa thupi ndi mbali yofunika yochepetsera thupi. Koma, ngati mutagwira kale ntchito mwakhama, sizowonjezera kuti muwonjezere mwamphamvu kwambiri.

Muyenera kusamalira thupi lanu ndikulipatsa lonse lomwe liyenera kubwezeretsa ndi kubwezeretsanso. Kuchita masewera nokha sikungapangitse vutoli kutha. Ndili mu malingaliro, palinso zinthu zina zomwe mungachite kuti muthe khalori-kuwotcha pang'ono, kuphatikizapo:

• Yesetsani Kuphunzitsa Maphunziro Okhazikika Kwambiri - Tabata , maphunziro a panthawi kapena zojambula zamagetsi zimapangidwa kuti ziziwotcha zambiri komanso zimakukakamizani kuti musiye malire.
• Yesetsani Maphunziro a Dera - Kusakaniza cardio ndi mphamvu pamodzi kumapangitsa mtima wanu kuwonjezeka, kukuthandizani kukhala ndi chipiriro ndi mphamvu pamene mukuwotcha kwambiri calories.
• Onjezerani nthawi yochulukirapo pa ntchito yanu - Mwachitsanzo, ngati mumakonda kuchita masewera olimbitsa thupi kwa ola limodzi, onjezerani masabata 10 mpaka 1 ntchito 2 sabata iliyonse.
• Wonjezerani mafupipafupi - Ngati mungathe, yonjezerani tsiku la masewera olimbitsa thupi kapena mungaganizirepo 2-masiku kamodzi kanthawi kuti mupange kalori yanu yotentha sabata - Kuchita cardio kapena cardio Workout m'mawa ndi mphamvu pambuyo pake tsiku limenelo.
• Khalani okhudzidwa - Nthawi zina, kungowonjezera maulendo angapo tsiku lililonse kungakuthandizeni kuyendetsa makakiteriya anu popanda kuyendetsa masewera olimbitsa thupi. Yesani kugwiritsa ntchito pedometer kapena tracker kuti muone njira zingati zomwe mungapezere tsiku lililonse.
• Sinthani zakudya zanu - Mukudziwa kuperekera zakudya zowona bwino, chabwino? Dulani shuga ndi ma carbu opangidwa. Idyani masamba ndi zitsulo ndikudula mowa. Nthawi zina kugwedeza pang'ono pano ndi apo, popanda kufooka nokha, kungakuthandizeni kuti muyese makilogalamu angapo sabata iliyonse.
• Limbikitsani wophunzitsa - Ngati mwayesa chirichonse, mwinamwake ndi nthawi yoti muwone katswiri ndi kupeza malangizo apadera anu.
• Onani dokotala wanu - Ngati mukudzipha nokha osayang'ana kusintha, penyani dokotala wanu kuti muwone. Kambiranani zowonjezera chifukwa cha kulemera kwanu kapena malo ndikuwona ngati pali njira zothetsera vuto. Kodi mankhwala anu amathandiza? Mwinamwake mukhoza kuyesera chinachake.

Kaya mukusintha zotani, musapitirire. Mvetserani thupi lanu ndipo mubwerere ngati mutayamba kumva zizindikiro za kupitiliza . Ndibwino kuti pang'onopang'ono muwonjezere mwamphamvu komanso / kapena kuchita masewera olimbitsa thupi maminiti angapo pa nthawi.

Kuchepetsa Kulemera kwa Zatsopano kapena Yo-Yo Exerciser

Nanga bwanji ngati simukuchita masewera olimbitsa thupi? Kapena mwinamwake ndinu yo-yo exerciser akulowa mu 40s kapena 50s wanu ndikuyesera kulimbana ndi kulemera wolemera wolemera? Kodi mungatani kuti mukhale ndi pulogalamu yowononga kulemera kwanu?

Ngati simukuchita zinthu zosagwirizana, mukhoza kuyesedwa kuti mugwire ntchito zopusa kuti muthe kulemera.

Yesetsani kuti mupereke chiyeso chimenecho chifukwa, chifukwa chimodzi, n'kosavuta kudzivulaza nokha. Chifukwa china chopeŵera zonse kapena zopanda kanthu ndikuti kuchita masewerowa sikungakupatseni zomwe mukufuna.

Chodziwikiratu ndikuti, kuchita masewera olimbitsa thupi sikumagwira ntchito mofananamo pa thupi la zaka 40 monga momwe limachitira thupi laling'ono.

Ganiziraninso pamene munali wamng'ono. Mwina pangakhale nthawi yomwe mungadye chilichonse chomwe mukufuna kapena ngati mutakhala wolemera, muyenera kuwonetsa zakudya zanu kapena kuchita masewera olimbitsa thupi pang'ono ndipo mutha kuzilandira mosavuta.

Kuthamangira patsogolo tsopano ndi zenizeni ndizosiyana kwambiri. Nyuzipepala ya American College of Sports Medicine inati ndi yabwino kwambiri m'nkhani yawo, "Kuchita Zolimbitsa Thupi ndi Kulemera Kwambiri,"

"Kuchita masewera olimbitsa thupi nthawi zonse kungakhale kothandiza kuchepetsa kukula kwa kulemera kwake kapena kuchepetsa chiopsezo cholemera kwambiri, m'malo molimbikitsa kulemera kwa thupi."

Kodi izi zikutanthauza chiyani kwa inu? Kuti kuwonongeka kwa thupi kukhale kovuta pamene mukukula ... izi ndi zoona ndipo kuvomereza kumatanthauza kuti mungaleke kulanga nokha kapena kuchita manyazi ndi thupi lanu. M'malo moganizira zolakwika, yang'anani pa zinthu zomwe mungathe kuzilamulira: Zochita zanu, masewero olimbitsa thupi, zakudya, kusamalira maganizo, kugona tulo, komanso chofunika kwambiri, maganizo anu.

Kodi Ndi Nthawi Kusintha Cholinga Chanu?

Ngati mukukumana ndi zolemera zokhudzana ndi msinkhu umenewo, zimakhala zophweka komanso zimayamba kugwedezeka, kuziletsa komanso, mwinamwake, kuchita ngati wopenga kuti muchotse.

Mwinamwake izo zimagwira ntchito kwa anthu ena, koma inu simungakhoze kukhala moyo mwanjirazonse kwanthawizonse ndipo moyo sungakhale wosangalatsa ngati inu mukudandaula za kuluma kulikonse kapena miniti iliyonse ya ntchito yanu.

Tili ndi chisankho pa momwe timachitira ndi kulemera kwapakati pa zaka, ngakhale ngati sizikumva choncho. Tikhoza kukhala ndi chisankho chosiya kwathunthu kulemera ndi kuika maganizo pa chinthu china chosiyana.

Izi sizikutanthauza kusiya zinthu zonse zathanzi kukhala pakhomo pa thukuta lanu ndikudya Oreos ndikumawonetsera TV masana. Zimatanthawuza kuletsa kukonzekera payekha ndikuyang'ana pa zinthu zomwe ziri zofunika - Mmene mumamverera komanso momwe mumagwirira ntchito.

Pokhala ndi malingaliro anu, ganizirani izi: Cholinga chanu sichiyenera kukhala kulemera . N'kutheka kuti ambirife sitingagwire ntchito yolimbana ndi kulemera kwa tsiku lililonse, koma kuchotsa kulemera kwanu kumatsegula chitseko cha zina zambiri. Popanda kulemera monga cholinga chanu chachikulu, mungapeze chiyani?

Ganizirani izi pamene mukuganizira zonse zomwe mungasankhe, kuphatikizapo:

• Njira yoyamba : Mukufuna kutaya kulemera kwa msinkhu uwu - Ngati mukufunadi kulemera, muyenera kugwira ntchito ndipo muyenera kugwira ntchito mwakhama kuposa momwe munachitira kale masabata 350 pa sabata iliyonse. Tiyenera kuchita zambiri mobwerezabwereza kuti tipeze kupindula kwa kulemera komwe kumakhudzana ndi ukalamba. Pali mfundo zina zofunika kuziganizira ngati mupita njira iyi:
  • Ntchito yambiri sichidzabweretsa kusintha komwe mukuyang'ana ndipo nthawi zonse mumakhala ndi mwayi wovulazidwa, kupsinjika maganizo ndi kupititsa patsogolo, osatchula kukhumudwa.
  • Ngati simunayambe kuchita masewera olimbitsa thupi, muyenera kuyamba pachiyambi ndikugwira ntchito yopita ku masewera olimbitsa thupi m'kupita kwa nthawi. Thupi lanu limafunikira masabata ochepa chabe a maphunziro a cardio ndi mphamvu kuti amange maziko olimbikitsa ntchito. Kodi masewera olimbitsa thupi omwe mumasowa ndi otani, koma mapulogalamu omwe ali pansiwa angakuthandizeni kuyamba:
    • Ndondomeko yochepa ya masiku 30 yochepera
    • Masabata 12 Othandizira Kutaya Kwambiri
• Njira 2 : Mukuchita kale ndikukumverera ngati mukuchita zambiri zomwe mungathe kupirira. Mwinamwake ndi nthawi yoti muchite zambiri kuti muteteze kulemera kusiyana ndi kutayika - Pamene kulemera kwa thupi kungapangitse masewera olimbitsa thupi kwa masabata 350, kuteteza kupindula kumapangitsa njira yowonjezereka, poyang'ana maola 150 mpaka 250 masewera olimbitsa sabata iliyonse. cholinga chofikirika ngati muli ndi nthawi yochuluka kapena ndinu woyamba. Izi zimakuthandizani kuti muzichita masewero anu popanda kukhala okhumudwa nazo. Mapulogalamu ena othandiza:
  • Mapulogalamu a Chitetezo cha Masiku 30
  • Masiku 30 mpaka Kukula
• Njira 3: Musaiwale za kuchepa. Mukufuna kuganizira za kukhala ndi thanzi labwino komanso kumverera bwino - Kuganizira za kukhala wathanzi kumatanthauza kuchita maseŵera olimbitsa thupi pafupifupi 30 tsiku lililonse. Mpata uwu wa masewero olimbitsa thupi ukhoza kusunga mtima wanu ndikumagwira ntchito monga kutsika kwa cholesterol komanso / kapena kuthamanga kwa magazi. Iyi ndi malo abwino kuyamba ngati mukuyamba kuchita masewera olimbitsa thupi mutatha nthawi yaitali. Palibe chifukwa chomwe simungayambe apa ndikupita patsogolo ku zolinga zowonjezereka pamene mumalimbitsa mphamvu ndi kupirira.
  • Masiku 30 ku Health and Fitness

Ndipo izi sizinthu zokha zokha. Mutha kukhazikitsa pulogalamu yathanzi yomwe imakhudza chinthu china osati kuperewera. Mwachitsanzo, nanga bwanji kugwira ntchito kuti mukhale wamphamvu? Kodi mumakweza zolemera nthawi zonse kuti zinthu zina m'moyo wanu zikhale zosavuta?

Mwinanso mungaphunzitse chinachake, 5K kapena mpikisano wothamanga. Nthaŵi zina kukhala ndi chinachake chofunikira kugwira ntchito kumakhala kosangalatsa kwambiri kusiyana ndi kulingalira pa msinkhu.

Mfundo Yofunika Kwambiri

Chofunika kwambiri kuchotsa zonsezi ndi izi: Tingathe kulamulira zinthu zambiri zomwe zimachitika mthupi lathu pamene tikukalamba. Zinthu zina zidzasintha kapena kufewetsa ngakhale titayesetsa kuchita chiyani, koma n'zosavuta kuti tipeze kuvomereza matupi athu ngati tichita zonse zomwe tingathe kuti azitha kukhala ndi thanzi labwino. Kukalamba kudzachitika.

Funso ndilo, kodi mungakwanitse zaka zambiri ? Mwinamwake izo zikutanthauza chinachake chosiyana kwa ife tonse. Kwa ena kungatanthauze kupaleshoni ya pulasitiki. Izi nthawi zonse ndizochita chimodzi, ndithudi, ndi zabwino ngati chinachake chikukuvutitsani kwambiri ndipo mukuchita kafukufuku wanu.

Koma njira ina ndiyo kuchita zomwe mungathe ndi thupi lomwe muli nalo. Limbikitseni ndi zakudya zabwino komanso zolimbitsa thupi. Dzikumbutseni kuti si vuto lanu lomwe thupi lanu likusintha. Zidzasintha kwa ife tonse. Kukhala wokoma mtima kwa iwemwini, kudzikhululukira nokha kungakhale chomwe ukusowa kuti upeze gawo lino la moyo wako.

> Zotsatira:

> DiPietro L. "Kuchita Zochita Zolimbitsa Thupi ndi Kulemera Kwambiri." ACSM Panopa Comment. ACSM. 16 Apr 2014.

> Harvard Health Publications. "Mafuta a m'mimba ndi choti muchite nazo." Harvard Health Publications. Dec 2006. University of Harvard. 16 Apr 2014.

> Gesta S, Bluher M, Yamamoto Y, et al. "Umboni wa gawo la majeremusi opita patsogolo pa chiyambi cha kunenepa kwambiri ndi kufalitsa mafuta kwa thupi." PNAS 2006 103 (17) 6676-6681.