Anthu ambiri amapita ku kulemera kwa thupi, chabwino, pofuna kulemera. Komabe, ngati mutangoyamba kumene, msinkhu ukhoza kukhala chisankho choipa chotsatira zomwe mukupita . Ndipotu, kulemera kwanu kungakhale chinthu chosafunika kuti muzindikire.
Zingawoneke ngati zachilendo, koma kukula kukuthandizani kukhalabe wolemera kusiyana ndi kukuthandizani. Chifukwa chake? Pali kusintha kwakukulu komwe kumachitika m'thupi lanu kuti msinkhu sungakhoze kuyeza kapena kuzindikira, monga:
- Kusintha Thupi : Pamene kulemera kwanu kuli kofunikira, chofunika kwambiri ndi kuchuluka kwa minofu yomwe muli nayo. Minofu imatenga malo ocheperapo kusiyana ndi mafuta, kukupangitsani kuyang'ana mochepetsetsa, ndipo imakhala yogwira ntchito kwambiri . Mukamachita masewera olimbitsa thupi, mumakhala ndi minofu, imitsani thupi lanu ndi kutaya mafuta, koma kutayika kwa mafuta sikungowonongeka nthawi zonse. Kumene zidzasonyezedwe ndizoyeso, momwe zovala zanu zimayendera komanso mmene thupi lanu likuwonekera. Zonse zomwe zingachitike ngakhale kuti sizingasunthike .
- Kusintha kwa mkati : Simungadziwe (kapena kusamala) za zomwe zikuchitika mkati mwa maselo anu pamene mukuchita masewera olimbitsa thupi, koma zomwe zikuchitika mmenemo zingakuthandizeni kuchepetsa thupi. Kuchita masewera olimbitsa thupi kumaphunzitsa thupi lanu momwe mungamasulire mamolekyumu owonjezera. Ndibwino kuti mukhale otero, mafuta omwe mumawotcha ndi omwe sangathe kuyeza.
- Mphamvu Zambiri ndi Kupirira : Ngati mutachita masewera olimbitsa thupi, mudzatha kuchita zambiri komanso nthawi zambiri. Mungayambe kuchita masewera olimbitsa thupi kwa mphindi zingapo pokhapokha mutakweza zolemera, koma mutatha kugwira ntchito pang'ono, thupi lanu limasinthasintha, kuti mutulutse kwambiri ndikupita nthawi yayitali. Kuti mphamvu ndi chipiriro zimatanthauza kuti mukupita patsogolo, koma ngati msinkhu sukusunthika, simungamvetsetse momwe mukuyendera.
Kulemera kwanu ndi mbali imodzi ya kupita patsogolo kwanu, ndipo nthawi zambiri, sikofunika kwambiri. Ndizosautsa koma, kwa ambiri a ife, chiwerengero pamlingo ndi chidziwitso cha ngati tapambana kapena talephera. Kugwiritsira ntchito kulemera kwanu ngati njira yokhayo ya kupambana kwanu kuli ngati kugula nyumba pogwiritsa ntchito masitepe angapo. Zedi ndi zabwino kukhala ndi mapazi zikwi zitatu, koma bwanji ngati wadutsa famu ya skunk?
Kutaya thupi kwanu ndi chimodzimodzi. Kukhala ndi kulemera kwa nambala yanu kungakhale kokoma, koma msinkhu sungakuuzeni momwe mumakhalira kapena momwe mumakhala ndi minofu yambiri. Kukula kwanu sikusangalala mukamaliza ntchito yanu yonse sabata. Kudalira kokha pamalingo kungachititse kuti ntchitoyi iwonongeke, ngakhale kuti wina aliyense anakuthandizani kutentha makilogalamu, kukhala olimba, kuteteza thupi lanu ku matenda ndikukupangitsani kukhala oyenera kuposa momwe munalili poyamba.
Pambuyo pa Mng'oma
Ngati kudziyeza nokha kumakulimbikitsani, palibe chifukwa choti musinthe zomwe mukuchita. Komabe, ngati msinkhu umakupangitsani kuti mukumva ngati ndinu wolephereka, pangakhale nthawi kuyesa china chatsopano:
1 - Kutayika Kunenepa Kumapangitsa Kulemera Kwambiri Kuli Wovuta
Chimene anthu ambiri sadziwa ndikuti kuchepetsa thupi kungathe kulemetsa kwambiri. Mukamayeza kwambiri, thupi lanu limathamanga kwambiri kuti likhale lolemera. Pamene mutaya kulemera, thupi lanu mwachibadwa limagwiritsa ntchito makilogalamu ochepa, omwe nthawi zambiri sitimangoganizira za kudya kalori.
Mwachitsanzo, ngati muli ndi 5'8 "ndipo mulemera masentimita 180, mlingo wanu wamadzimadzi ukhoza kukhala pafupi makilomita 1545, osaphatikizapo aliyense akuyesera mukuchita. Ngati mutaya makilogalamu 20, BMR yanu isintha, Ma calories 100. Zingakhale zosaoneka ngati zambiri, koma ngati simusintha ma calories wanu ngati mutayalemera, mumatha kumalo okhumudwitsa.
Kumenya Plateau
Chinthu chokha chokhumudwitsa kwambiri kusiyana ndi kuchepetsa kulemera ndikumenyana ndi chimbudzi chotsitsa pang'onopang'ono pakapita patsogolo. Mukuchita masewera olimbitsa thupi, mukuyang'ana kalori iliyonse, muli pafupi ndi cholinga chanu ndipo kenako zinthu zimakhala zakuya.
Kugunda mbale nthawi zambiri kumapanga kusintha kochepa kuti musinthe zomwe mukuchita kusiyana ndi kupita kuntchito ndi pulogalamu yanu yogwiritsira ntchito:
Sintha Ntchito Zanu
Kuwonjezera pa cardio - Kuonjezera tsiku lowonjezera la cardio, ngakhale liri lalifupi, lingakhale khalori yowonjezera yowonjezera -kuwotchera kuti muyambe kuyendetsa pamwamba pake.
Kwezani zilemetsero zolemetsa - Zolemera zolemera zimakuthandizani kumanga minofu ndi minofu kumakuthandizani kutentha mafuta. Yesani kukweza kulemera kokwanira kuti muthe kukwanitsa zokwanira khumi ndi ziwiri zazochita.
Sinthani mphamvu zanu zogwirira ntchito - Ngati mwakhala mukugwira ntchito zomwezo kwa milungu yoposa 4-6, ngakhale kusintha kwakukulu kungapangitse kusiyana. Yesani njira zosiyanasiyana kuti mupite patsogolo ngati kusintha mtundu wa kutsutsa komwe mukugwiritsa ntchito, kuyesa zochitika zatsopano kapena kupatula ntchito yanu kuti muthe nthawi yambiri mumsana.
Pewani mphamvu yanu - Muwotcha mafuta kwambiri ngati mukugwira ntchito mwakhama mosiyana sabata iliyonse. Yesetsani kuphatikizapo ntchito yayitali, yocheperapo pang'onopang'ono motsatizana ndi maphunziro apamwamba a nthawi yopitilira kugunda mphamvu zanu zonse mu njira zosiyanasiyana.
Limbikitsani wophunzitsa - Ngati muli wosokonezeka pa zomwe mungachite, wophunzitsa akhoza kubwezeretsa chizoloŵezi chanu ndikuthandizani kuchita zambiri ndi nthawi yanu yochita masewera olimbitsa thupi.
Onjezani Zochita Zambiri - Ngati mwataya nthawi yochita masewera olimbitsa thupi kapena simukufuna kuchita zambiri, kuwonjezerapo ntchito zambiri ndi njira yosavuta yowonjezera makilogalamu owonjezera popanda kuchitapo kanthu ndi kuchita masewera olimbitsa thupi. Kuyenda kwa mphindi 20 tsiku lililonse kungakuthandizeni kutentha makilogalamu zana limodzi.
Tweak Kalori Yanu Yopatsa - Ngakhale kusintha kwakung'ono kwa zakudya zanu kungakuwonjezereni ndikukuthandizani kuti mudutse pamtunda. Kudya pang'ono pokha kuposa nthawi zonse kapena kuonjezeranso zowonjezereka kwa zakudya zanu ndi njira ziwiri zokha kuchepetsa zakudya zanu popanda kumva ngati mukusowa njala.
Pangani Zokonzanso Mu Njira Yonse - Simukufuna kuganizira kwambiri pokhapokha mutayika mapaundi, koma kulipira kubwereza komwe mukupezeka nthawi ndi nthawi. Mukatayika mapaundi 20 kapena kuposa, yang'anani pulogalamu yanu ya zakudya ndi masewera olimbitsa thupi ndikupeza njira zochepetsera makilogalamu anu kuti muwonetsere kulemera kwatsopano.
2 - Kuwerengetsa Kulemera kwa Kulemera Kwambiri Sikoyenera Nthawi Zonse
Timakonda kudalira manambala osiyanasiyana pamene tikuyesera kuchepetsa thupi. Timapeza chiwerengero cha kuchuluka kwa mafuta a thupi , BMR , BMI , calories yotentha pamapeto pa zochita zolimbitsa thupi , komanso kuthamanga kwa mtima , kutchula pang'ono.
Nambala izi zingakhale zothandiza, koma pali zovuta zina:
- Ndizo Zokhazo Zokha : Njira zomwe zimagwiritsidwa ntchito pobwera ndi ziwerengerozi ndi zochepa, kotero zimangopereka zongoganizira - zongoganizirani zomwe zingakhale zochepa kwambiri zomwe zingathe kubwezeretsa kulemera kwanu. Ziwerengero zina zomwe timadziwa sizili zoona nthawi zonse ndi:
- BMI - Fomu ya BMI imakhala yolemera ndi kutalika kuyeza momwe umoyo wanu uliri wathanzi, koma sizimaganizira zolemera za minofu, kukula kwa fayilo kapena chiwerewere, zinthu zonse zomwe zingasokoneze chiwerengero cholakwika.
THR - Njira zambiri za THR zimakhazikitsidwa pa mgwirizano wakale wa mtima (220 - zaka = MHR) zomwe nthawi zambiri zimanyalanyaza momwe mukuyenera kugwira ntchito.
BMR - Pali mitundu yosiyanasiyana yowerengera BMR, koma zina sizolondola chifukwa saganizira zochitika za thupi kapena thupi. Ngati muli ndi minofu kwambiri, calculator angaganize kuchuluka kwa ndalama zomwe mumasowa. Ngati muli ndi mafuta ambiri a thupi, mukhoza kupeza chiwerengero chapamwamba kuposa momwe mukufunira.
- Iwo Sakupatsani Inu Choonadi Choona : Zimamveka bwino pamene mphunzitsi wa elliptical akukuuzani kuti mwatentha makilogalamu 500 mutatha masewera okwana 30. Vuto ndilo, chiwerengero chimenecho chimawombedwa kwambiri. Sichiganiziranso kukula kwa thupi lanu kapena kuchuluka kwa minofu yanu, zinthu ziwiri zomwe zingasinthe kuchuluka kwa mafuta omwe mumayaka. Vuto lina ndiloti, silikukhudzana ndi ma calories omwe mungatenthe ngati simukuchita. Mukupitirizabe kutentha makilogalamu ngakhale pamene simukuchita, kotero muyenera kuchotsa ma calories omwe mungatenthe kuti mupeze nambala yolondola.
Pambuyo pa Numeri
Kulemera kwa kuchepa kwa thupi kungakupangitseni kudumpha, koma simukufuna kukhala kapolo wa manambala. Zosankha zina:
- Pezani Ziwerengero Zanu - M'malo mogwiritsa ntchito chiwerengero cha BMR, onani momwe mumadya zakudya zambirimbiri. Sungani magazini ya chakudya kapena mugwiritsire ntchito malo otetezera pa intaneti kuti muyang'ane calories yanu kwa sabata kapena awiri. Mukakhala ndi lingaliro la kuchuluka kwa makilogalamu omwe mukudya, mukhoza kuchepetsa chiwerengerocho kuti muchepetse kulemera kwanu. Pogwiritsa ntchito chiwerengero cha mtima wanu woyandikana nawo, gwiritsani ntchito chowerengera kuti mupeze manambala oyambirira ndikuwongolera poyerekezera mitengo yosiyana ya mtima anu kuchita khama .
- Dalirani Zochitika Zanu Zanu - Nthawi zambiri timadalira mawerengedwe ngakhale ngati zomwe takumana nazo zimatiuza. Musaope kusintha zinthu ngati simukupita kulikonse. Ngati chiwerengero cha mtima wanu chimakhala chophweka, sintha mpaka mutagwira ntchito mwamphamvu. Ngati mukutsatira kuwerengera kwa BMR ndipo simukuwona zotsatira, yesetsani kuchepetsa chiwerengerocho ndi calories 50-100 kuti muwone ngati izo zisintha zinthu. Ndondomeko yolemetsa imasintha ndipo muyenera kusintha nayo. Kuti tipeze bwino, tanizani zomwe mukuchita mutangozindikira kuti zinthu sizikugwira ntchito.
3 - Kutaya Kwambiri Sikoyenera Kukhala Cholinga Chanu Chofunika
Ambiri a ife takhala ndi gawo lalikulu la miyoyo yathu kuthamangitsa cholinga cholemetsa, mpaka kumenyana ndi msinkhu wachiwiri.
Kuti mukhale wolemera kwambiri, kupambana kungakhale chinthu chosakhalitsa. Nthawi zina kulemera kwanu kumapita pansi ndipo nthawi zina kumapita. Nthawi zina zimakhala zofanana. Kusintha kungasinthe chifukwa mudya kwambiri kapena chifukwa munagwira ntchito zocheperapo kapena chifukwa munthu wina akuwombera ndipo amadziwongolera ngati nkhanza. Kuchuluka kwake kungasinthe chifukwa mukusunga madzi kapena muli otayika kapena mapulaneti asokonekera. Ziribe chifukwa chake, ndizosatheka kudziwa zomwe zikuchitikadi ndipo mungamve ngati mukulephera.
Chimene simungadziwe ndikuti, nthawi zina, kuiwala za kulemera kwanu kungakuthandizeni kuchepa thupi. Zingamveka zachilendo, koma kafukufuku wina adawonetsa kuti anthu amayang'ana pa thanzi m'malo mopitirira kulemera kunatha kusintha makhalidwe awo m'njira yomwe inachititsa kuti azikhala olemera kwambiri.
Pambuyo pa Kutaya Kwambiri
Zikanakhala bwanji ngati simunadandaule ndi kulemera kwanu? Kodi mungadzichitire chiyani ngati cholinga chanu chinali, kunena, kumakhala bwino tsiku lililonse kapena kukhala ndi mphamvu zambiri? Kusintha cholinga chanu ku chinachake chowoneka, chinachake chimene mungathe kuchiwona, kumverera ndi kukhudza nthawi zonse kungakhale chomwe mukufunikira kupeza zotsatira zomwe mukuzifuna. Malingaliro ena:
- Thanzi Lanu - Kodi mukufunikira kuchepetsa nkhawa kapena kuthetsa ululu wosachiritsika? Mwinamwake mukufuna kumverera molimbika kwambiri kapena kukhala ndi ubwino wambiri wogona usiku uliwonse. Pamene mukuchita masewera olimbitsa thupi kuti mukhale bwino, m'malo mowoneka bwino, mumakhala nawo nthawi zambiri, makamaka pamene mutha kuona kuti mukupita patsogolo.
Zochita Zanu - Bwanji osangoganizira zomwe mukufuna kuchita osati zomwe mukukulankhulira? Mwinamwake mukufuna kukwera masitepe kuntchito popanda kugwa kapena mwinamwake mungakonde kugwira ntchito pabwalo popanda kuponyera kumbuyo kwanu. Ganizirani zinthu zomwe mukufuna kuti muzichita bwino ndikuika zolinga zanu molingana.
Kukhutira Kwanu - Kodi simukumverera bwino nokha mukamaliza kudya kapena kudya nkhuku yoweta m'malo mwa cheeseburger? Ganizirani momwe mumamvera mukasankha zosiyana tsiku lonse. Kuchita zinthu zambiri zomwe zimakupangitsani kukhala omasuka zimakhala zosavuta kuti muzizichita tsiku ndi tsiku.
Zotsatira:
Lewis G, Farrell L, Wood M, et al. Zolemba Zamagetsi Zochita Zochita Plasma ya Munthu. Sci Trans Med. 2010 May; 2 (33): 33-37.
Provencher V, Bégin C, Tremblay A, et al. Zochita zaumoyo-pa-kukula ndi kudya: zotsatira zotsatila za zaka 1 za kuvomereza kukula. J Amadyetsa Assoc. 2009 Nov; 109 (11): 1854-61.
Puterman E, Lin J, Blackburn E, et al. Mphamvu ya Kuchita Masewera olimbitsa thupi: Kuthetsa zotsatira za Kusokonezeka Kwambiri pa Telomere Kutalika. PloS ONE. 2010 May; 5 (5).