Iwo Mabhenefiti Makuru Epfungwa uye Mumuviri Wekushanda Kunze

Zvemukati

• Sezvaunoshanda ...
• Mukati meAwa Imwe Yekuekisesaiza ...
• Mukati meZuva Rimwechete reKuekisesaiza...
• Mu Vhiki Imwe Yenguva Dzokuekisesaiza...
• Mukati meMwedzi Mumwe Wenguva Dzokuekisesaiza...
• Mukati megore rimwe reKugara Uchirovedza muviri ...
• 4 Matipi ekuti Uwane Iwo Mamwe Mabhenefiti Ekushanda Kunze
• Ongororo ye

Tine dzimwe nhau dzinofadza dzinozovandudza maitiro ako ekurovedza muviri: Iyo nguva yaunobuda nekumhanya kwako, kuvhura yako spin kirasi, kana kutanga yako Pilates chikamu, mabhenefiti ekushanda kunze kukanda mukati. "Isu tinoona shanduko mu muviri mukati memasekondi, "anodaro Michele Olson, Ph.D., purofesa mukuru wezvekurovedza muviri paHuntington University kuMontgomery, Alabama. Homwe yemwoyo wako inowedzera uye ropa rinoendeswa kumhasuru dzako. Iwe unotanga kupisa macalorie ehuni. Uye iwe unowana kunenge kwakaringana kusimudzira mood.

Zvishoma semaminetsi makumi matatu e cardio (kusanganisira aya matatu epamusoro masitaera) mazuva matatu kusvika mashanu pasvondo anogona kuwedzera makore matanhatu kuhupenyu hwako, maererano netsvagiridzo paCooper Clinic muDallas. Ita izvozvo pamwe nemazuva mashoma ekudzidziswa kuramba uye hauzongorarama kwenguva yakareba asi zvakare kutaridzika mudiki, kunzwa kufara, uye kuve nesimba rakawanda.

Ramba uchiverengera yedu yenguva nguva pane iyo inokurumidza uye inogara-kwenguva refu mabhenefiti ekushanda kunze nguva dzose.

Sezvaunoshanda ...

Mapapu ako ari kuwedzera kusimba. Paunenge uchiita cardio, uropi hwako hunotumira masaini kwavari kuti akubatsire kufema nekukurumidza uye zvakadzama, kuendesa okisijeni yakawedzerwa kumamhasuru ako.

Kukurudzira kwako kuri pamusoro payo. Kutenda mafashama endorphins, ayo anokonzeresa akajairika mamhanyi kumhanya, rakakura bhenefiti rekushanda kunze nderekuti iwe unonzwa uine psyched uye simba. (Heino nzira yekuwedzera iyo kumhanya!)

Uri kupisa mhuru. "Panguva yekurovedza muviri, muviri wako unorova mafuta zvakanyanya," anodaro Olson.

Mukati meAwa Imwe Yekuekisesaiza ...

Iwe uri kuzvidzivirira kubva kuzvikosoro, dzihwa, iwe unoritumidza zita. Kuita maekisesaizi kunosimudzira chikamu chako chemaununoglobulin, ari mapuroteni anobatsira kusimbisa immune system yako uye kudzivirira hutachiona. "Chese chedikita chaunoita chinogona kubatsira kusimbisa simba rako rekudzivirira muviri kwemaawa angangoita makumi maviri nemana," anodaro Cedric Bryant, Ph.D., mukuru wesainzi weAmerican Council on Exercise.

Uri kunzwa zen. Mhedzisiro-inosimudzira makemikari, senge serotonin, dopamine, uye norepinephrine, mafashama uropi hwako kwemaawa mashoma mushure mekurovedza muviri. Aya mabhenefiti ekushanda kunze anogara kweanosvika zuva kana iwe wakakwikwidza muchiitiko chekutsungirira, semarathon. Kushungurudzika? Kunetseka kupi?

Uri kuputika mamwe macalorie, kunyangwe pazororo. "Pamakoriyumu ega ega aunopisa panguva yekurovedza muviri, unogona kutarisira kupisa macalorie gumi mushure," anodaro Bryant. Kana iwe ukafamba-mamaira matatu uchimhanya, waizobatidza anenge mazana matatu macalorie, izvo zvinogona kureva kuwedzera mamwe makumi mana nemashanu gare gare.

Une nzara. Iye zvino zvawakapisa kuburikidza nezvitoro zvemagetsi, mazinga ako eshuga ari kuderera. Kunyanya kudzikira kwavanoenda kunoenderana nekuti wakadya kana kunwa zvakadii usati wadzidzira uye kuti wakaita kwenguva yakareba sei uye zvakanyanya, anodaro Kristine Clark, Ph.D., RD, director wezvemitambo chikafu kuPennsylvania State University muUniversity Park. (Yakabatana: Izvo Zvakanakisa Zvekudya Kudya Pamberi uye Pashure Pako Sweat Sesh)

Mukati meZuva Rimwechete reKuekisesaiza...

Iwe uri kuwedzera yakaonda mhasuru. Kana iwe ukaita tsika-yekudzidzira simba, mhasuru dzako dzave kutanga kuzvivaka pachavo nekugadzirisa iyo microscopic misodzi inouya nekusimudza zviyereso, anodaro Paul Gordon, Ph.D., sachigaro wedhipatimendi rezvehutano, Human Performance, uye Varaidzo pa Baylor University muWaco, Texas. Ongororo yekutanga inoratidza kuti vakadzi vanopindura uye kupora kubva mukudzidziswa kwekudzivirira nekukurumidza kupfuura varume.

Mwoyo wako une hutano. Imwe yemabhenefiti makuru ekushanda kunze anowanikwa mune moyo wako mashandiro. Chimwe cheziya redikita chinodzikisa yako BP kweanosvika maawa gumi nematanhatu. (Waiziva here kuti nhamba yepush-ups iwe yaunogona kuita inogona kufanotaura njodzi yechirwere chemoyo wako?)

Iwe uri kudzidza nekukurumidza. Iwe wakasvinura uye wakatarisa mushure mekurovedza muviri. Imhaka yekuti kurovedza muviri kwakanaka kunowedzera kuyerera kweropa neoksijeni kuuropi yako, anodaro Henriette van Praag, Ph.D., purofesa wevadzidzi vesainzi yezvokurapa kuFlorida Atlantic University muBoca Raton.

Mu Vhiki Imwe Yenguva Dzokuekisesaiza...

Ngozi yako yeshuga inoderera. Kunyanya iwe uchishanda kunze, iko kunowedzera kwako kunzwa kune insulin. Izvo, zvakare, zvinoderedza shuga yako yeropa, zvichideredza njodzi yako yerudzi rwechipiri chirwere cheshuga.

Unogona kusunda zvine simba nguva inotevera. Yako VO2 max, chiyero chekutsungirira uye kugwinya kweaerobic, yatowedzera neinenge 5 muzana, sekureva kwaOlson. Dudziro: Unogona kuenda zvishoma zvakaoma uye wakareba kupfuura zvawaimboita kare.

Iwe uri mutete (kana icho chiri chinangwa chako). Kucheka mazana mashanu macalorie pazuva kuburikidza nekurovedza muviri uye kudya kunobatsira iwe kudonhedza pondo imwe pavhiki.

Mukati meMwedzi Mumwe Wenguva Dzokuekisesaiza...

Unenge uri kusimba. Iwo masimbi masere-mapaundi haunzwi kunge anorema, nekuti kutsungirira kwako kwemhasuru kuri kutanga kuwedzera, anodaro Bryant. Gumi reps haisisiri kurwira; iwe unogona ikozvino kuita 12 kana 13.

Uri kuputika mafuta edumbu. Mushure memavhiki mana ekugara uchirovedza muviri, muviri wako uri kudonhedza flab uye kuwana mhasuru. Kufutisa vanhu vakatora chikamu muvhiki-rechina chirongwa chekuenzanisira maekisesaizi muongororo yeAustralia yakadzora ab mafuta ne12 muzana.

Wava nesimba repfungwa. Kushanda kunze kunomutsa mapuroteni anokurudzira muuropi anogona kubatsira kuumba masero matsva ipapo.

Mukati megore rimwe reKugara Uchirovedza muviri ...

Kushanda kunze iri nyore nzira. "Kutsungirira kwako uye kusimba kweaerobic kunogona kuwedzera kusvika ku25 muzana mushure memavhiki masere kusvika ku12 ekudzidzira nguva dzose," anodaro Gordon. Mugore iwe unozoona bhenefiti hombe yekushanda kunze: Kutsungirira kwako kunogona kupfuura kaviri.

Uri muchina unonyungudutsa mafuta. Maseru ako ave kuita zvakanaka kwazvo pakuputsa mafuta nekuishandisa sehuni, Olson anodaro. Izvi zvinoreva kuti urikurova yakawanda flab 24-7. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Kupisa Mafuta uye Kuvaka Tsandanyama)

Homwe yemwoyo wako yakaderera. Kutenda nekugara uchirovedza muviri, moyo wako uri kupomba zvakanyanya. Semuyenzaniso, kana kurova kwemwoyo wako kwekutanga kwairova ka80 paminiti, kunenge kwadzika kusvika pa70 kana kuderera. Basa shoma rinofanirwa kuitwa nemoyo wako, unowedzera hutano.

Wakacheka njodzi yako yekenza. Mune ongororo yevakadzi vanopfuura 14 800, avo vaive nematanho epamusoro ekugwinya kweaerobic vaive makumi mashanu neshanu muzana mukana wekufa nekenza yemazamu pane avo vaigara. Vakadzi vaifungidzirwa kuve vakaringana zvine mwero vaive neinosvika zvikamu makumi matatu nezvitatu kubva muzana panjodzi yakaderera yekuvandudza chirwere ichi. Kuita maekisesaizi kunogona kubatsirawo kudzivirira kubva ku endometrial, yemapapu, uye kenza yeovarian, vanoongorora vanodaro. (Vamwe vakadzi vari kushandisa kushanda senzira yekudzorera miviri yavo mushure mekenza, zvakare.)

Uri kuwedzera makore kuhupenyu hwako. Mafitness buffs ane zvirinani telomeres, iyo DNA inochengetera machromosomes edu uye inovadzivirira kubva mukukuvadzwa, izvo zvinogona kunonoka kuchembera, zvidzidzo zvinoratidza.

Unonzwa fantastic. Mwedzi mina chete yekurovedza muviri yakanakisa seyakanyorwa mishonga yekuwedzera mamood uye kudzikisa kushushikana, sekureva kwechidzidzo kuDuke University. Ramba wakadaro uye kwete chete kuti hwako hupenyu huchave hwakareba, ichave inofara, zvakare!

4 Matipi ekuti Uwane Iwo Mamwe Mabhenefiti Ekushanda Kunze

Sokunge kuti ese mabhenefiti ekushanda kunze anga asina kukwana, isu takahwina mashoma mabhonasi matipi kubva kune zvayakanakira ekuti ungakwidze vhoriyamu zvakanyanya.

1. Simba chitima kaviri pavhiki kana kupfuura. Ichakurisa metabolism yako kuti ugoramba uchipisa makalori kwemaawa makumi matatu nemasere. Ita zvakanyanyisa iyi bhenefiti yekushanda kunze nekukwidziridza kukwirisa kwekushanda kwako kuti upise mamwe mafuta uye macalorie. Simudza kurerekera pane treadmill, mhanya uchikwira masitepisi kana zvikomo, crank kupikisa pabhasikoro rakamira.
2. Ita zvishoma crunches uye mapuranga akawanda. (Tinogona here kuratidza kwedu 30-mazuva mapango chinetso?) Kuti ace yakakwira puranga fomu, tanga pane ese mana, maoko ari pasi pemapfudzi, mabvi pasi pehudyu, wobva wadzikisa maoko epamberi pasi uye wotambanudza makumbo akananga kumashure kwako, uchienzanisa pazvigunwe. Kuchengeta abs yakabatikana uye kumashure furati, bata kwemasekonzi makumi matatu; ita gumi reps katatu kana kana pavhiki. Limit crunches kwete anopfuura matatu seti e15 panguva. Chero chinhu chinopfuura icho chisiri kukubatsira zvakanyanya, nyanzvi dzinodaro.
3. Wedzera maLBs. Kana uchinge wagona kuita gumi neshanu reps seti, chinja kune huremu hunorema mapaundi maviri uye dzokera kune gumi reps (mbiri dzekupedzisira dzinofanira kunzwa dzakaoma). Shanda nzira yako kusvika gumi neshanu zvakare wobva wadzokorora maitiro. Nekuwedzera huwandu hwemapaunzi aunosimudza, iwe unozovezera nekusimbisa zvirinani nekukurumidza. (Yakabatana: Nguva yekushandisa Kurema Kurema vs. Mwenje Kurema)
4. Edza HIIT (kana kumwe kupindirana-maitiro ekushanda). Unogona kunzwa kutofara. Vakadzi vanoita kudzidziswa kwepakati vanowana kukwidziridzwa kukuru mumhepo nekukurumidza mushure mekurovedza muviri kwavo kupfuura avo vanoekisesaiza nekumhanya kwakadzikama, Olson anodaro.

Ongororo ye