Mukudziwa Kuti Muyenera Kuchita Zochita Zolimbitsa Thupi, koma N'chiyani Chimakwaniritsa?
Mwawonapo malingaliro ndi malangizo: Muyenera kukhala ochita masewera olimbitsa thupi 150 pamlungu. Koma kodi izo zikutanthawuza chiyani, ndendende? Mwinamwake mukupeza kuchuluka kwa masewera olimbitsa thupi popanda ngakhale kuzindikira. Kapena mwinamwake mukhoza kukhala, ndi nthawi yochuluka komanso khama.
Zochita zolimbitsa thupi ndizochita zofunikira zomwe zimayesetsa MITU 3 mpaka 6, choncho sitepe yoyamba ndiyo kuswa zomwe MET zili.
Ndichidule cha "Mmene Zimagwiritsira Ntchito Mavitamini," ndipo zimatanthawuza kuchuluka kwa mpweya umene thupi limagwiritsa ntchito panthawi ya masewera olimbitsa thupi. Pogwiritsa ntchito MET kuntchito, tikhoza kuyerekeza kuchuluka kwa ntchito zomwe zimachitika, ngakhale pakati pa anthu olemera.
Pomwe mukuchita masewera olimbitsa thupi, kupuma kwanu ndi mtima wanu zimakhala mofulumira kwambiri ndipo thupi lanu limawotcha pafupifupi makilogalamu 3.5 mpaka 7 pa mphindi (izi zimadalira kulemera kwanu ndi msinkhu wake). Pofuna kutanthauzira, thupi lanu limagwiritsa ntchito 1 MET kwa ntchito zofunika, monga kupuma. Mukamayesetsa ma 7 MET, ntchito yanu yowona imakhala yolimba . Kotero malowa ndi awa:
- 1 MET: Pa mpumulo
- METI 2: Ntchito yowala
- 3-6 MET: Zochita Zachisanu (onani zitsanzo pansipa)
- 7 kapena kuposa METs: Ntchito yaikulu
Malangizo
Chifukwa cha ubwino wambiri wathanzi pakuchita masewero olimbitsa thupi, Dipatimenti ya Zaumoyo ku United States ndi Zaumunthu za Anthu zimasindikiza ndondomeko zokhudzana ndi zochitika za thupi kwa Achimereka.
Kwa anthu ambiri, kuphatikizapo ana, achinyamata, akuluakulu, akuluakulu, anthu olumala, ndi amayi apakati, malangizowa amasonyeza osachepera ora limodzi la masewera olimbitsa thupi. Zambiri zachitetezocho chiyenera kukhala chokhazikika kapena champhamvu.
Pang'ono ndi pang'ono, akuluakulu amatha kupitirira maola awiri ndi mphindi 30 zochita masewera olimbitsa thupi pa sabata, pang'onopang'ono mphindi 10 iliyonse.
Kotero ngati mutalowa muyendo wa mphindi 20 kapena 30, kukwera njinga, kapena gawo la yoga masiku ambiri a sabata, mudzakumana ndi gawo lanu. Koma zambiri (kaya muyitali kapena mwamphamvu) ziri bwino, kotero chitani zambiri ngati mungathe.
Zitsanzo
Kuti ndikupatseni malingaliro enieni a zochitika zolimbitsa thupi, zonsezi zimayenerera: kuyenda pamtunda wa makilomita atatu pa ora, kuyeretsa nyumba yanu, njinga (10 mph kapena pang'onopang'ono), kumwa madzi aerobics, kuvina mpira, kapena kusewera tennis . Ngati mukusunthira, ndikupuma movutikira kwambiri kuposa nthawi zonse, koma mukhoza kupitiriza kukambirana, ntchito yanu ndiyomwe imakhala yochepa. Ngati ndi kovuta kulankhula, ndikutuluka thukuta, mwinamwake munasunthira kuchoka ku ntchito yolimbitsa thupi.
Njira Yina Yowonjezera Ntchito
M'malo moyesera kudziwa kuti ndi ma angati omwe mumagwiritsa ntchito, mukhoza kuyang'anitsitsa ntchito yanu pogwiritsa ntchito Borg Rating ya Ntchito Yodziwika (kapena RPE). Kugwiritsira ntchito njirayi kuwonetsetsa momwe mumamvera pazomwe mukuchita. Pa mapeto amodzi a msinkhu wa 20-point akhoza kukhala chete; pamwamba, sprinting molimba momwe mungathere. American Heart Association ikufotokoza kupitiriza kwa khama monga chonchi:
- 6: Palibe ntchito (kukhala chete kapena kugona)
- 7-8: Kuchita mwamphamvu kwambiri
- 9-10: Kuchita khama kwambiri
- 11-12: Kuchita kuunika
- 13-14: Kuchita mwakhama mwakhama
- 15-16: Kuchita khama kwambiri
- 17-18: Kulimbika kwakukulu
- 20: Kuyesera kwakukulu
Ntchito yocheperapo ndi 11 mpaka 14 pamlingo uwu. Kuchita masewera olimbitsa thupi komwe kumapindulitsa thupi lanu silikuyenera kuti likhale lokhazikika ku gawo lapadera pa masewera olimbitsa thupi. Mungathe kupeza masewera olimbitsa thupi mukusewera ndi ana anu, kuthamanga maulendo, kucheza ndi anzanu, ndi zina. Chofunika kwambiri ndi kupeza ntchito zomwe mumasangalala nazo, kotero muzipanga nthawi yawo pamoyo wanu wotanganidwa.