Yambani Zolemera Poyenda Pa Ola Tsiku
Ngati mukufuna kugwiritsa ntchito kuyenda kuti muchepetse, mumayenera kuchita masitepe angapo-pafupifupi 10,000 njira zabwino tsiku lililonse! Koma, kuonjezera pa kuchita zabwino, apa pali zinthu 10 zoti musiye kuchita.
1 - Lekani Kuiwala Kuyang'ana Pedometer Yanu, Fitness Band, kapena Pedometer App
Gwiritsani ntchito pedometer, bandia yogwiritsira ntchito thupi, kapena pulogalamu ya pedometer monga chenichenjeza momwe mukusinthira tsiku lonse. Pofuna kutaya thupi , choyamba yang'anani kuchuluka kwa njira zomwe mumayendera tsiku lomwelo. Kenaka khalani ndi cholinga cha masitepe 2,000 pa tsiku kusiyana ndi chiwerengero chimenecho. Yang'anani kawirikawiri podometer yanu tsiku kuti mupitirize kulunjika ndikuyang'ana mipata yowonjezera. Pamene mutha kukwaniritsa zochitika zambiri mobwerezabwereza, yonjezerani cholinga chanu chokhudzana ndi masitepe ena 2,000 pa tsiku. Gwiritsani ntchito njira zanu mpaka masitepe 10,000 tsiku lililonse la sabata.
2 - Lekani Kupeza Zifukwa Zosayendayenda Kapena Kuchita Zochita
Pali zifukwa milioni za chifukwa chomwe mungadutse kuyenda kapena kuchita masewera olimbitsa thupi tsiku lililonse. Ngati mukukonzekera kuchoka kulemera, muyenera kugonjetsa zifukwa zomwe simunalowe muzinyendo zanu. Aliyense. Osakwatira. Tsiku. Pano pali zifukwa zambiri zomwe zimapangitsa kuti musiye kuchita masewera olimbitsa thupi. Mungafune kuwaika chizindikiro kapena kuwasindikiza kuti musamangoganizira zowonjezera . Sungani zolembera kuti muthe kukhala oona mtima ndi inu nokha za masewera olimbitsa thupi amene mwakhala nawo mu sabata lapitalo.
3 - Lekani Kuganiza Kuti Muwotche Zoonjezera Zambiri kuposa Zochitadi
Kuyenda mwamsanga ndi ntchito yabwino kwambiri yotentha mafuta. Koma muyenera kufufuza zowonjezera zowonjezerapo zowonjezera. Ola limodzi loyenda mofulumira lidzapangitsa thupi lanu kulowa mu nkhokwe za mafuta kuti likhale ndi mphamvu. Koma ndi zophweka kwambiri kubwezeretsanso makakiteriyawo ndi chotukuka. Galasi yowonjezera yowonjezera mphamvu ndi ma calories 300, kapena za calorie yomwe mukuyembekezerayo ikuwotcha kuyenda kwa ola limodzi. Musagwiritse ntchito maulendo anu oyendetsera ntchito kuti mukhale ndi zifukwa zowonjezerapo kudya zakudya zambiri. Onani zenizeni zokhudzana ndi kuchuluka kwa ndalama zomwe mumayaka kuyenda kutali.
4 - Lekani Kuganiza Kuzizira Zovuta Ndizoipa
Kuyenda bwino koyenda bwino kumapangitsa kuti mupume mopuma kuposa momwemo. Ichi ndi chizindikiro chabwino kuti mukulowa m'madera okwera mafuta a mtima . Yesetsani kuti muziyenda mofulumira, ndikuyenda mofulumira kwa mphindi 30 mpaka 60 kuti thupi lanu liwotche mafuta ena omwe mukufuna kutaya.
5 - Lekani Kuchita Ntchito Yoyendayenda Yoyendayenda Tsiku Lililonse
Ngati kuyenda kwanu kumayenda nthawi yomweyo, mofulumira, kapena ndi zolemba zofanana zozizira-zisinthe. Masiku otsika, masiku ophweka, masiku apakati, masiku otalika-aliyense ali ndi phindu lake. Sinthani kuyendayenda kwanu kuti mutenge thupi lanu kumanga minofu ndi kutentha makilogalamu.
6 - Lekani Kuganiza Kuti Mukudziwa Kuti Mumadyadi Motani
Kuti muchepetse thupi, muyenera kukhala oona mtima ndi momwe mumadyera. Njira yabwino yochitira zimenezi ndi kulembetsa zonse zomwe mumadya kwa masiku angapo, ndikufufuza njira zosinthira. Mukhoza kungolemba pamapepala kapena pulogalamu ya m'manja , kapena kutenga zithunzi za chirichonse chimene mumadya ndi foni yanu. Mapulogalamu ambiri olimbitsa thupi, monga Fitbit, akuphatikiza kapena akugwirizanitsa ndi mapulogalamu ogula zakudya zomwe zingakuthandizeninso kufufuza zakudya zanu ndikuwonetsa kupita patsogolo kwanu. Mungagwiritse ntchito chida ichi chofufuza njira kuti mupeze mapulogalamu ndi zakudya zomwe mumakonda maphikidwe.
7 - Musadye Kudya Monga Mudangoyendetsera Marathon
Katswiri wodziwa kuyenda, Rob Sweetgall nthawi zambiri amadandaula kuti anthu ambiri amayenda 10K ndikudya marathon. Mutha kugwera mumsampha uwu ndikulingalira kuwonjezera zowonjezera za French ku chakudya chanu chamasana kapena kukhala ndi mafuta onunkhira odzaza mafuta onse mutayenda. Ngati mumayenda ndi gulu kapena gulu loyenda, mukhoza kuyamba kudya zakudya zomwe zimakulimbikitsani kudya kwambiri, musanayambe, kapena mutayenda. Dziwani mlingo wanu wamagetsi ndi tsiku lamadzimadzi omwe mumawotcha mukuyenda . Kuti muchepetse kulemera, ngakhale pa tsiku lotanganidwa ndibwino kuti musapitirire zakudya zowonjezera 1,600. Pulumutsani zotsatirazi mutatha kuyenda mpikisano wathunthu !
8 - Lekani Kumwa Zakudya
Ndi zotsala zingati mu sodas, juisi za zipatso, zakumwa za khofi , ndi zakumwa za masewera omwe mumamwa tsiku lililonse? Kodi mungayambe kumwa madzi ndi khofi yakuda m'malo mwake? Mukusowa madzi mukamagwiritsa ntchito maola 30 kapena kuposerapo, ndipo mwinamwake mukusowa electrolyte (mchere) m'malo ngati mutuluka thukuta ndikuyenda kwa mphindi zoposa 60. Koma simukusowa kumwa zakumwa zowonjezera.
9 - Lekani Kupewa Mapiri ndi Masitepe
Kuwonjezera kuphulika kwazomwe mukuyenda mukuthandizira kuti mukhale olimbitsa thupi komanso kuti mtima wanu ukhale wovuta . Mapiri ndi masitepe ndi njira yosavuta yowonjezeramo izi kuntchito yanu. Mwinanso mungafune kuwonjezera malo omwe akuphatikizapo kukwera phiri kapena kukwera masitepe. Pogwiritsa ntchito mapepala otchinga, sungani ndi mapiri .
10 - Lekani Kukhalirabe
Ngati mutangoyamba kugwira ntchito masiku ambiri a sabata, koma mumakhala nthawi zambiri kuntchito kapena kusukulu, mungakhalebe ndi pang'onopang'ono kapangidwe ka thanzi komanso kuwonjezeka kwa thanzi . Pezani njira zothetsera nthawi yokhala ndi maimidwe, kuyendayenda, kapena kuyenda. Imeneyi ndi njira imodzi yobweretsera masitepe 10,000 pa tsiku. Chidutswa chilichonse cha kusuntha ndi kuyima kumawotcha mafuta ambiri kuposa kukhala pansi. Izi zikhoza kuwonjezera mpaka kutentha makilogalamu mazana ambiri patsiku. Phunzirani njira zothetsera kukhala chete.
Mawu Ochokera
Mungathe kusintha maganizo anu ndi zizoloŵezi zanu kuti muthandizire zolinga zanu kuti muchepetse kulemera kochulukirapo ndikukweza thupi lanu. Nthaŵi zina zimawoneka ngati masitepe awiri ndikudutsa mmbuyo, koma izi ndi njira imodzi yoyenera. Ngakhale ngati msinkhu sukuwoneka ngati wosagwedezeka, mukuwongolera kuopsa kwa thanzi lanu pokhala otanganidwa kwambiri. Pitirizani kukhala ndi thanzi labwino ndikukhala ndi maganizo abwino. Onani njira zosinthira makhalidwe ambiri ndi maganizo omwe akupeza njira yathanzi la thanzi labwino komanso labwino.
> Zotsatira:
> Kuyambira ndi zochitika zolimbitsa thupi kuti mukhale wolemera. CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuzisunga. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kutaya thupi. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
Ntchito Yathupi ndi Umoyo: Ubwino wa Ntchito Yathupi. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight