6 Nzira dzekutonga Yako Inotevera Yousiku Workout

Zvemukati

• Tanga zuva ranyura
• Vaka kushivirira
• Divvy chisvusvuro chako
• Usazvidzora
• Simbisa pfungwa dzako
• Vhenekesa husiku
• Ongororo ye

Kana vanhu vachirovedza muviri manheru, ivo vanokwanisa kuenda makumi maviri muzana kwenguva yakareba kupfuura zvavari mangwanani, tsvagisa mumagazini Inoshandiswa Physiology, Nutrition, uye Metabolism kuwanikwa. Muviri wako une simba guru rekuburitsa simba manheru, nekuda kwekukurumidza kutorwa kweokisijeni kunochengetedza nzvimbo yeanaerobic yemuviri wako kwenguva yakati rebei, uye simba rako reanaerobic (rakawanda sei simba raunogona kubudisa usingashandisi oxygen) riri pamusoro apa. nguva, anotsanangura David W. Hill, munyori wechidzidzo. Manheru ekurovedza muviri aivewo nekuwedzera kukuru muzvikamu zvecortisol uye thyrotropin, mahormone maviri akakosha pasimba remetabolism, kupfuura vanhu vaishandisa chero imwe nguva yezuva, sekureva kweYunivhesiti yeChicago kudzidza. Kana cortisol iri kukwira kumusoro zuva rese nekuda kwekushushikana, inogona kuwedzera dumbu mafuta ekuchengetedza. Asi panguva yekurovedza muviri, cortisol inoita zana nemakumi masere, ichiva kemafuta anopisa mafuta sezvo ichipwanya carbs zvakanyanya, anodaro Michele Olson, Ph.D., wezvekurovedza muviri kuAuburn University kuMontgomery. Mune mamwe mazwi, iyo turbocharges yako calorie kupisa. Chimwe chidzidzo, mune Nyaya yeMitambo Mishonga uye Kusimba Kwenyama, achifananidza vakadzi vaifamba vachienda kunorovedza muviri mangwanani neavo vaizviita manheru uye vakaona kuti kunyangwe mapoka ese ari maviri aikwana kudya kwezuva nezuva, vakadzi vaifamba mushure mezuva vakapisa mafuta akawanda. Sei? Ivo vekusimbisa vemanheru vakasangana nenzara yakadzvinyirirwa uye vakaita sekusarudza imwe protein-yakafuma postworkout yekudya, vachichinjisa kugoverwa kwavo macalorie ezuva nezuva mangwanani; zviito izvozvo zvakaonekwa kuti zvinodzivirira pakuwedzera kwemafuta, anodaro Andrea Di Blasio, munyori anotungamirira wekudzidza. Tevedza aya marongero ekuti ubudirire zvirinani mushure merima uye mhedzisiro yacho inogona kukukurudzira kuti unamatire nekuchinja kwehusiku.

Tanga zuva ranyura

Hausi chete mweya uyo unonzwa kutonhorera usiku; ivhu rinoitawo, anodaro Patrick Cunniff, anoyambuka-nyika uye mutevedzeri weti-uye-munda murairidzi kuYunivhesiti yeGeorgia. Kana nguva dziri muma80s uye 90s uye zuva richipenya, nzira uye nzira dzinogona kupisa kusvika padanho 120 madhigirii. Iko kupisa kunopenya pasi, kuchiita kuti kunzwe sekunge urikumhanya mune sauna, Cunniff anotsanangura. Uye yakakwira solar mwaranzi inosimudza tembiricha yeganda rako, izvo zvinomanikidza moyo wako kuti ushande nesimba kuyedza kukuchengetedza kubva pakupisa, nekudaro ichipedza kutsungirira kwako, tsvagiridzo nyowani muEuropean Journal yeApplied Physiology yakaburitswa. Kuti uwedzere simba rako rekugara uye nyaradzo, simuka mushure mekudoka.

Vaka kushivirira

"Zvinotora zvikamu zvitatu kusvika zvina chete kuti muviri wako uwane hunyoro hwehusiku hunopisa hwezhizha," anodaro muviri wezvekurovedza muviri Keith Baar, Ph.D., purofesa anoshanda paYunivhesiti yeCalifornia, Davis. Pasinei nekupisa kwakanyanya, hunyoro hunoenderana (chaizvoizvo, kuti imvura yakawanda sei inobatwa nemhepo) inogona kukwira manheru. Izvi zvinopa mamiriro anonamira: Humidity inokonzeresa kudikitira zvakanyanya uye inoita kuti zvinyanye kutonhora, saka chero Workout inonzwa kuomarara kupfuura zvayaifanira, sekutsvaga muEuropean Journal yeApplied Physiology. Kunyangwe kudzika kwemanheru tembiricha zvichireva kuti une muviri kushoma kupisa kuti uparare pakutanga, mhinduro ndeyekurerutsira mukati ne mashoma mashoma maekisesaizi. "Chengetedza kufamba kwako kweminiti kusvika masekondi makumi matatu zvishoma nezvishoma kupfuura zvakajairwa," Baar anodaro; kana uchiwanzoita mamaira maminetsi mapfumbamwe, tanga nemamaira gumi uye wokwidza nhanho yako nemasekonzi gumi nemashanu pakirogiramu imwe neimwe yekubuda kutatu kunotevera.

Divvy chisvusvuro chako

Kuziva kuti chii chekudya uye nguva yekupisa yekurovedza muviri manheru kunogona kuve kwakaoma. Kufunga kuti kunyura kwezuva kunogona kutanga gare gare kupfuura sere o'clock, iwe unofanirwa kumanikidza mukudya kwemanheru usati wabuda kunze? "Zviri nani kuva nechimwe chinhu chinenge 200 makorikori uye yakakwirira mumacarbohydrates kubva muzviyo, michero nemiriwo, kana mukaka; iyo ine mamwe mapuroteni; uye iyo yakaderera mumafuta uye fiber, uye kuidya kweawa imwe kusvika maviri zvisati zvaitika, "anodaro Christy. Brissette, RDN, purezidhendi makumi masere makumi maviri Nutrition. Kana iwe uchida kudya parutivi rwekutanga, izvo zvinogona kureva kuva nechikamu chekudya kwako kwemanheru usati wadzidzira uye nevamwe vese mushure. Kana kana iwe uchiwanzodya gare gare, sarudza chikafu chakadai seyogati ine muchero kana oatmeal ine mazambiringa akaomeswa kana walnuts. Zvino paawa kana zvichidaro mushure mekuita basa rako, idya chikafu chakakura chine mazana mazana emazana macalorie uye nezve chiyero chechipiri kusvika kune chimwe chemakabohydrate kune mapuroteni. Edza burrito nehuku kana bhinzi nhema, mupunga wakasviba, avocado, lettuce, uye salsa mune yakazara-zviyo yekumonera, kana muto, stew, kana chili ine protein, veggies, uye zviyo zvese. Uye ive shuwa kuti hausi skimp pavhitamini D mukudya kwako kwezuva nezuva kubva kune zvekudya zvakaita sehove dzine mafuta, mukaka, kana mukaka wakasimbiswa wealmond. Kana iwe uri kuita akawanda emabasa ako ezhizha manheru, unogona kunge uchiwana mashoma ezuva UVB maranzi, zvichireva kuti muviri wako uri kubudisa shoma yevhitamini iyi, inovandudza kushanda kwemhasuru, inobatsira kudzivirira kukuvara, uye kuderedza kuzvimba, Brissette anodaro.

Usazvidzora

Nhau dzakanaka: Iwe hausi kuzove uchizvibiridzira kubva kune chero yakanyanya-inodiwa kurara nekuenda nesimba panguva yako yekushanda-kunze, kunyangwe kana iwe uchicheka iyo padyo nenguva yekurara, zvidzidzo zvinoratidza. Vanhu vakadzidzira zvine simba kwemaminetsi makumi matatu nemashanu maawa maviri vasati varara vakataura kuti vakarara pamwe nehusiku pavasina kurovedza muviri, zvinoenderana nezvakawanikwa muZvinyorwa zveRara Ongororo. Uye kana tichienzaniswa nevanodzidzira mangwanani, avo vakashanda kunze usiku vakanyatsorara zvakanyanya uye kwenguva refu, ongororo ichangobva kuitika paAppalachian State University yakawana. "Kurovedza muviri kwemanheru kunodziisa tembiricha yemuviri wako, yakafanana nekutora bhavhu rinodziya usati warara," anotsanangura anotungamira munyori wekudzidza Scott Collier, Ph.D., "uye izvo zvinokubatsira iwe kurara nekukurumidza uye kurara zvirinani."

Simbisa pfungwa dzako

Usati wamhanya, shandisa maminetsi gumi kusvika gumi nemashanu uchidziya kunze kuitira kuti maziso ako agone kujairana nerima, anodaro Fred Owens, Ph.D., purofesa wepfungwa paFranklin neMarshall College. Kana maziso ako akakwenenzverwa, unenge wakachengeteka: Mumigwagwa yemanheru ndiyo yakanyanya kubatikana kubva panguva yechitanhatu kusvika na9:00, zvichiita kuti ive nguva ine ngozi zvikuru kuti vanofamba netsoka vange vari kunze, maererano neNational Highway Traffic Safety Administration. Uye tinoziva kuti unoda nziyo dzako, asi zvakanaka kuti udzike kuitira kuti uteerere kune iri kuuya traffic. Kana iwe usingaite kunge uchimhanya usina mimhanzi, pfeka mahedhifoni anopinza mumhepo ruzha-senge isina waya AfterShokz Trekz Titanium ($130, aftershokz.com), ine yakavhurika-nzeve dhizaini-uye chengetedza vhoriyamu yakaderera.

Vhenekesa husiku

Kana iwe uchimhanya munzira, pfeka zvinhu zvinoonekera, zvinovhenekerwa nemwenje, Owens anoratidza. Kune trail kana paki inomhanya, sarudza kupenya-mu-iyo-rima zvinhu. Ndivo sarudzo yakachengeteka, anodaro, nekuti ivo vanopenya kunyangwe vasina kuratidzwa nechiedza chekunze. Muzviitiko zvese izvi, kupenya kana kuratidzira pazvipfeko zvako kunofanirwa kunge kuri pamativi emuviri wako anenge achinyanya kufamba, senge majoini, saka vatyairi vanogona kuverenga zviri nyore kufamba sekwemumhanyi. Gara nekutora pamapeji aya uye unovharwa.

Ongororo ye