Chii chinonzi Avhareji Yekufamba Yekumhanya Yevakuru?

Zvemukati

• Avhareji yekumhanya nekukurumidza nezera
• Avhareji yekumhanya mhanya pabonde
• Ndeipi nhanho inokurumidza?
• Kufamba nekukurumidza uye hutano
• Tichafamba kusvika papi muhupenyu hwedu?
• Ungatanga sei
• Chinokosha

Ivhareji yekumhanyisa kumhanya kwemunhu ndeye 3 kusvika 4 mamaira paawa, kana maira imwe chete pamaminetsi gumi nemashanu kusvika makumi maviri. Kutsanya kwaunofamba kunogona kushandiswa sechiratidzo chehutano hwakazara. Misiyano yakati wandei inobatsira kune akasiyana mutsauko, kusanganisira zera, bonde, uye kukwirira.

Kumhanya kumhanya kunoenderana nehutano hwako, mhando yenzvimbo, uye nesimba rakawanda rauri kushandisa. Kusimba kunogonawo kugadziriswa neyakawandisa metabolism yako, huwandu hwemafuta emuviri, uye chiuno chako chiuno. Simba remhasuru, kunyanya mumuviri wako wepasi uye muchiuno kushanduka, inobatawo kumhanya kwekufamba.

Verenga pamusoro kuti udzidze zvakawanda nezve akasiyana zvinhu izvo zvinoita basa mukufamba uye kumhanya. Iwe unozodzidza zvakare:

• mabhenefiti ekufamba
• maitiro ekuita kuti kufamba kuve chikamu chezviitiko zvako zvezuva nezuva
• maitiro ekuvandudza maitiro ako kuti uwane mhedzisiro

Avhareji yekumhanya nekukurumidza nezera

Pakati pese, kufamba nekumhanya kunodzikira zvakanyanya sekukura kwezera rako. Zvinoenderana nekutsvaga kubva muna 2011, kufamba kwekumhanya kunodzikira zvishoma gore rega rega sezvaunenge wakura.Schimpl M, et al. (2011). Kushamwaridzana pakati pekufamba nekumhanya nezera mune vanhu vane hutano, vakasununguka-kurarama vachishandisa nharembozha - Chidzidzo chemuchinjikwa. DOI:
10.1371 / journal.pone.0023299 Izvi zvinosvika kumusiyano wemaminetsi 1,2 zvishoma zvishoma pakiromita imwe neimwe (.62 mamaira) pazera makumi matanhatu pane zera makumi maviri.

Heino tafura inoratidza avhareji yekumhanya yekumhanya isu patinokwegura:

Kufamba inzira yakanaka yekubatsira kudzivirira kudzikira mukuita kwemuviri kunowanzo fambidzana nekukwegura. Iyo yemahara, iri nyore kuita, uye inogona kuitwa chero pese pese, ichiita yakanaka fomu yekurovedza muviri kweese mazera.

Vakwegura vakuru havawanzo kuwana zviyero zvakakosheswa zvekurovedza muviri vhiki nevhiki, izvo zvinogona kukonzera kudzikira kwemuviri. Kugara muchimiro iwe uchiri mudiki zvinoita kuti zvive nyore kuchengetedza kugwinya kwemuviri sezvaunenge uchikwegura.

Avhareji yekumhanya mhanya pabonde

Paavhareji, varume vanofamba nekukurumidza kupfuura vakadzi, nekumhanyisa pakati pevasikana kuri kunyanya kufanana kana vanhu vari muma20s. Vese varume nevakadzi vane yekumhanya yekumhanya inogara isina kuenzana kusvika kusvika kuma60s, inova iyo painotanga kuderera zvakanyanya.

Musiyano uyu unogona kunge uri nekuti vakuru vakuru havawani huwandu hunokurudzirwa hwekuita kwevhiki. Muzhinji, vakadzi vashoma pane varume kuti vawane huwandu hunokurudzirwa hwekuita kwevhiki nevhiki.

Iyi tafura inoratidza mutsauko mukufamba nekumhanya pabonde uye zera:

Ndeipi nhanho inokurumidza?

Kufamba uchimhanyisa zvinoreva kuti unenge uchifamba nekukurumidza kupfuura zvawaizowanzoita. Kumhanya kwako kwakatemwa, muchidimbu, nehutano hwako. Nyanzvi dzakawanda dzehutano dzinofunga kukurumidza kufamba nhanho kuita zana matanho paminiti kana 3 kusvika 3.5 mamaira paawa.Zvinorevei kuti "kufamba nekukurumidza"? (2013).
healthcorps.org/what-does-brisk-walking-mean/

Nhanho yekukurumidza inoenderana nekuti inoreva danho rako rekuyedza, zvinoenderana nehutano hwako. Kuti iite seyakakurumidza kumhanya, unofanirwa kusimudza moyo wako uye nekufema mwero. Unogona kunzwa kupera mweya kana kudikitira kana uchifamba nekukasira.

Unogona kushandisa app kana sipimeter kuyera spidhi yako. Kana iwe unogona kuyera moyo wako kurovera uchishandisa kurovera kwemoyo, bhendi rekusimbisa muviri, kana Calculator.

Kufamba nekukurumidza kunoverengeka senge zvine mwero-kusimba kurovedza muviri uye inzira inotyisa yekuwedzera chiitiko chako chemuviri. Rudzi urwu rwekurovedza muviri runoita kuti moyo wako uwedzere kuenda, zvinoita kuti ufeme zvakanyanya uye nekukurumidza, uye inotsigira kuyerera kweropa kune hutano. Centers for Disease Control and Prevention (CDC) inokurudzira kuti utore maminetsi zana nemakumi mashanu ekurovedza muviri zvine hudzamu kana maminetsi makumi manomwe nemashanu esimba rekusimbisa muviri vhiki rega rega.Kufamba. (2018).

Ikukurumidza iwe kufamba, zviri nani. Iwe unogona kushanda kukurumidzisa yako yekufamba nhanho nekushanda pane yako maitiro. Izvi zvinosanganisira kunatsiridza mamiriro ako, nhanho, uye ruoko kufamba. Pfeka shangu dzemitambo dzakanaka uye zvipfeko zvinobvumidza kufamba kwakanyanya.

Kufamba nekukurumidza uye hutano

Kufamba uchimhanya zvinobatsira kusimudzira hutano hwako hwese uye kune zvakawanda zvakanaka zvehutano. Kuenzanisa-kusimba chiitiko kunowedzera kufema kwako uye kurova kwemoyo uye kunovandudza muyero wako nekubatana. Kufamba nekukurumidza kunochengeta moyo wako, mapapu, uye kutenderera kweropa kune hutano.

Izvo zvinobatsirawo kudzikisa njodzi yezvirwere zvisingaperi senge chirwere chemwoyo, gomarara, uye chirwere cheshuga. Kurovedza muviri kwakadai sekufamba kunogona kubatsira kunatsiridza ndangariro yako, kudzikira kwepfungwa, uye kudzikisira njodzi yako yekuora mwoyo, kunyanya kana uchisimudzira kumhanya kwako.Vakwegura vakuru vanononoka kufamba vachimhanya vanogona kunge vaine njodzi yekurasika kwemoyo (2018).
eurekalert.org/pub_releases/2018-03/ags-oaw032318.php

Kuwedzera yako chiitiko chemuviri nekufamba kunogona kubatsira kuchengetedza huremu hune hutano, kudzikira kweropa, uye kukurudzira mafungiro ako. Iwe unogona kunge usingaite mukana wekubatwa nesitiroko kana kukudziridza mhando 2 chirwere cheshuga. Uyezve, iwe unosimbisa mapfupa ako uye mhasuru. Aya mabhenefiti akakura zvakanyanya uye uye kazhinji zvaunofamba.

Zvakanakira kufamba zvakanyanya kana iwe uchizvishingisa nekufamba nekukurumidza kana kufamba uchikwira. Zvinoenderana nekutsvaga kubva muna2018, kufamba nekukurumidza kunogona kubatsira kuwedzera yako tarisiro yehupenyu.Stamatakis E, et al. (2018). Kuzvimisikidza-wega kufamba kwekufamba uye zvese-chikonzero, chirwere chemoyo uye kufa kwekenza: Mumwe nemumwe anotora chikamu akaunganidza vafambi ve50,225 kubva ku11 vanhu veBritish cohorts. DOI:
10.1136 / bjsports-2017-098677 Kufamba nekukurumidza zvakanyanya kunoderedza njodzi yezvikonzero zvese zvekufa, kusanganisira chirwere chemoyo, kana ichienzaniswa nekufamba zvishoma. Iyo yekudzivirira mhedzisiro yekukurumidza kufamba yaive yakakura kune vakuru vakuru.

Kuwedzera kutsvagurudza kubva muna2018 kwakawana kuti varwere vepamoyo vane kukurumidza kufamba kwekumhanya vaive nenjodzi yakaderera yekurapwa uye kugara kwenguva pfupi muchipatara zvichienzaniswa neavo vaifamba zvishoma zvishoma.Vanokurumidza kufamba moyo varwere vari muchipatara zvishoma. (2018).
escardio.org/The-ESC/Press-Office/Press-releases/faster-walking-heart-patients-are-hospitalised-less Kumhanya nekukurumidza kumhanya kunoratidza kufamba kukuru, izvo zvinobatsira kudzivirira kuremara, chirwere, uye kurasikirwa kwekuzvitonga, sekureva kwachiremba mumwe muchidzidzo, chakaitwa kweanopfuura makore matatu.

Tichafamba kusvika papi muhupenyu hwedu?

Kuwedzera yako yakazara nhamba yematanho pamusoro pehupenyu hwese kunokuratidza iwe kuti mangani iwo matanho anowedzera. Paavhareji, munhu anenge afamba mamaira angangoita zviuru makumi manomwe nemashanu panguva yavanosvika makore makumi masere.Avhareji yekumhanya kumhanya. (nd).
onaverage.co.uk/speed-averages/average-walking-speed Iyi inhambwe yakafanana nekutenderera pasi rese kuEquator katatu.

Funga nezve izvi nguva imwe neimwe iwe paunenge uine mukana wekufamba nhanho shoma dzekuwedzera, kungave kuri kuenda nekukurumidza kufamba uchikomberedza block, kutora masitepisi, kana kufamba pfupi nzira. Inch ne inch, aya matanho anowedzera kumusoro uye anoita mutsauko.

Ungatanga sei

Nepo kufamba kungave kuri izvo zvakarairwa nachiremba, zvichiri kukosha kutaura nemupi wako wezvehutano usati watanga chero chirongwa chekufamba. Izvi zvinonyanya kukosha kana iwe uri kutora chero mishonga kana uine chero mamiriro ehutano. Izvi zvinosanganisira kunzwa dzungu, kupera simba, kana kupera mweya paunenge uchifamba. Taura nachiremba wako kana iwe uchinge uchinge uchinge uchinge uchirwadziwa mumuviri wako wepamusoro.

Gara uchiteerera muviri wako uye kurovedza muviri zvakachengeteka kudzivirira kukuvara. Kana zvichikwanisika, tsvaga shamwari inofamba inogona kupetwa seyako wekuzvidavirira shamwari kuti ikubatsire kuramba uchikurudzirwa.

Funga kumisikidza zvinangwa zvinokwanisika kwauri uye kuzvipa mubayiro kana wasangana nazvo. Iwe unogona zvakare kutarisa kuti uone kana paine chero mapoka ekufamba munharaunda menyu. Zvisinei iwe unofunga kuenda nezvazvo, ita chitsidzo chekutanga kufamba munzira yako kuenda kune hutano hutano nhasi.

Chinokosha

Kufamba kwekumhanya kwemakiromita matatu kusvika mana paawa kunowanzoitika kuvanhu vazhinji. Nekudaro, izvi zvinogona kusiyana zvichibva pazvinhu zvakawanda zvinosanganisira hutano hwako, hutano hwakazara, nezera.

Nepo misiyano mizhinji inogona kutora chikamu mukufamba kwako kwekumhanya, kuita kufamba chikamu chechirongwa chako chemuviri kune chokwadi chekuunza shanduko dzakanaka.