40s tarisiro inofamba

Zvemukati

• Ongororo ye

kune hutano hwako

Iyo chaiyo nguva iyo vakadzi vazhinji vanodonha kubva kune yekurovedza ngoro ndiyo inguva iyo nguva inonyanya kukosha kugara mubhodhi. Makumi makumi mana ari apo vazhinji vedu patinotanga kusangana nehormone flux inotangira kupera kuenda kumwedzi. Izvi zvishoma nezvishoma kudonha muestrogen zvinoreva kunonoka metabolism, saka zvinonetsa kupisa macalorie kupfuura zvazvaimboita. Sokunge kuti izvo zvaive zvisina kukwana, tsvagiridzo inoratidza kuti mafuta anogara munzvimbo dzakatenderedza yepakati pechikadzi nekumhanyisa mwero izvozvi.

Nekutenda, pane chakavanzika chombo: kusimba. "Crank up your cardio sessions uye iwe uchakunda kukurumidza kwesimba," anodaro Pamela Peeke, MD, M.P.H., mutevedzeri purofesa wemishonga paUniversity yeMaryland, Baltimore, uye munyori we Rwisa Mafuta Mushure Makumi mana (Viking, 2001). Uye usakanganwe kudzidziswa kwesimba, uko kunowedzera simba remapfupa, kunochengetedza kuonda kwemuviri uye kunosimudzira tsandanyama kuitira kuti ugone simba kuburikidza nemitambo yako ye cardio.

cardio mubatsiri

Ita chimwe chinhu chinoshanda mazuva ese, senge kufamba kwemaminetsi gumi- kusvika gumi neshanu, mukuwedzera kune ako mazuva 3-5 evhiki cardio. Deredza kusvetuka uye kupwanya zviitiko kana majoini ako achirwadza kana kurwadziwa. Kamwe kana kaviri pasvondo zvinosanganisira interval workouts.

nei chinangwa chichifambisa basa

Izvi zvinofambisa zvinongedzera makiyi ekutambudzika emadzimai mune yavo 40s: mhasuru dziri pasi pemafudzi epafudzi uye idzo dzinosimbisa mahudyu nemapanga.

Ongororo ye