Zvakanakira Kuita Maekisesaizi muKutonhora kweMamiriro ekunze - uye Maitirwo Azvo Zvisina njodzi

Zvemukati

• Hutano Bhenefiti Yekunze Kwechando Kushanda
• Maitiro Ekurerukira mukati meChill
• Mapfekero Ako eNguva Yechando Workouts
• Chipfeko Chako
• Maziso ako
• Chiso Chenyu
• Ongororo ye

Kunyangwe iwe uchipedza zuva uchifamba munzira dzemumakomo kana awa uchimhanya uchitenderedza nharaunda yako yakafukidzwa nesinou, maekisesaizi echando mukati mekunze makuru anogona kushandura mafungiro ako nepfungwa.

"Takaona kuti vanhu vakaona nguva yechando seyakazara nemukana uye kwete nguva inogumira yegore vakawana kugadzikana kukuru: Vaive nemanzwiro akanaka, kugutsikana kwehupenyu, uye kukura kwavo pachavo," anodaro Kari Leibowitz, Ph.D ., wezvehutano hwepfungwa kuStanford uyo akadzidza zvakanakira pfungwa zvekumbundira nguva yechando muNorway.

Zano raLeibowitz rekukohwa iyi yechando Workout bhenefiti - uye vashoma vevamwe? Zviratidze iwe pachako kuti unogona kusunga uye uve nenguva yakanaka kunze kuti uwane tsika yekuenda. Pano, mamwe maratidziro echando sweat seshes, pamwe nemaitiro ekuti uzviwane pasina kutonhora yako tush off.

Hutano Bhenefiti Yekunze Kwechando Kushanda

Iko kungoita kwekutonhora kwechirimo kunosimudzira muviri kuburitsa mukomboni inonzi irisin, iyo inowedzera mafuta kupisa uku ichinyatso kusimudzira chiitiko muhuropi mubairo system. “Kuva wakashanda zvakanaka muchando kunobatanidza zvinhu zviviri zvinoita kuti irisin isunungurwe, kurovedza muviri uye kubvunda. Kudzvanywa kwetsandanyama kwezvose zviri zviviri kunokonzera izvi, ”anodaro nyanzvi yezvepfungwa Kelly McGonigal, Ph.D., munyori we Mufaro weMovement. "Zvakachengeteka kufungidzira kuti kurovedza muviri kwekunze - sekumhanya kwemaminetsi makumi maviri kana kirasi yemukati yebhutsu - kwakakwana kuti ubatsirwe." Uye kana irisin yako mazinga akwiridzwa, kurudziro yako inowedzerawo.

Uyezve, muviri wako une michina yekudziya musimboti nekushandura mafuta enguva dzose emuviri - ayo asingashande mukuti anongogara ipapo - mune izvo zvinodaidzwa kuti brown mafuta, ayo ari metabolism uye anoshanda chaizvo anopisa macalorie. Robert H. Coker, Ph.D., purofesa webiology paUniversity of Alaska Fairbanks anoti: “Kushandiswa kwechitonho chebrown adipose tishu kunogona kuitika mukati memaawa maviri echando. (Nyanzvi hadzikwanisi kuona kana yakadzika temp, iyo inokurumidza mhedzisiro inobatidzwa munguva iyoyo.)

Uye activation yemafuta ebrown icharamba yakasimudzwa kweinenge awa imwe chete mushure mekunge madzoka kubva murwendo rwechando kana musangano weku ski. Iyo mambure maitiro ndeye 5 muzana yekukwira mune yako yakazara calorie kupisa kwezuva. Zvichakadaro, mune ongororo ichangoburwa mu Yepasi Pose Zvinyorwa zveEnharaunda Yekutsvagisa uye Veruzhinji Hutano, kusanganiswa kwekutonhora kunotonhora (zvishoma pasi pechando) uye kurovedza muviri kwakawanikwa kukurudzira kuwedzera mune imwe puroteni (inozivikanwa sePGC-1-alpha). Izvi zvinobatsira kugadzirisa mafuta oxidation uye kudzivirira kubva kufutisa - mushure mekubuda kamwe. "Tinogona kukwanisa 'kuvaka' PGC-1-alpha nekufamba kwenguva maererano nekutonhora," anodaro Coker. "Zvicharamba zvichionekwa." Zvakadaro, tsika yako ichakubatsira iwe kufamba kwega kwega.

Pasina kutaura, nguva yechando ndiyo yakanaka mamiriro ekunze ekuvaka simba. "Ini ndinogara ndichida kutonhora pane kupisa kwekudzidziswa," anodaro mumhanyi wepamusoro Mary Cain, maneja wenharaunda yeNew York weTransmith brand. "Kupisa kunogumira paunogona kuita zvakanyanya, asi kudonha uye nguva yechando mukana wekumbundira kuyedza madaro akareba." Saka kana chako chaicho kumhanya kana kukwira kana kukwira iri maminetsi makumi matatu, zvivake izvo kusvika makumi mana kana makumi mashanu maminetsi. "Vanogona kunzwa zviri nani muchando," anodaro Kaini.

Uye kana iri nguva yechando, rega chinja munzvimbo yako yaunogara ufuridzire - pane kudzora - iwe. "Ndinochinja zvinhu munguva yechando nekurova sinou," anodaro Mirna Valerio, mumhanyi wemhanyi uye Merrell anogara muVermont. "Iwe uchiri kufambira mberi, asi muviri wako unofanirwa kushanda nesimba kuti ufambe - kana kumhanya kana uri kushandisa mazaya echando - kuburikidza nekugadzirwa uye huremu hwechando."

Maitiro Ekurerukira mukati meChill

Maonero ako etembiricha uye kugadzikana kwaanonzwa kunze kunobva mukunzwa paganda rako. Paunorova mweya unotonhorera, tsinga dzako dzeropa dzinomanikana mumativi ako kuyedza kudzikisa huwandu hwekupisa hwaunorasikirwa nharaunda, anodaro John Castellani, Ph.D., chiremba wezvemuviri neU.S. Army Research Institute yeEnvironmental Medicine. "Sezvaunogara uchiratidzwa kutonhora nekuita tsika yekuve panze, iyo constriction mhinduro inobvongodzwa, zvinoreva kuti unogona kuwana kubuda kweropa kwakawanda uye tembiricha yepamusoro yeganda panguva imwecheteyo tembiricha," anodaro Castellani. Dudziro: Kana iwe uchiwanzo buda kuenda kunodzidzira nguva yechando, kunowedzera kugadzikana uye iwe unozojaira kutonhora nekukurumidza kupfuura avo vane domo rega rega remaminetsi mashanu kubva pamusuwo kuenda kune driveway.

Kunyangwe iwe uri murwi wechando-yemamiriro ekunze, iwe unozoda kugadzirira muviri wako kune chando kurovedza muviri nekuita mamwe masimba ane simba kana kumwe kudziya-up paunenge uchiri mumba kuti uwane kupisa kwemuviri kudiki. Nenzira iyoyo, unenge wakagadzirira kuita miniti iwe yaunobuda panze. Uye kukomberedza kupokana nekumira uye kuita kufamba kwenguva refu, kunotonhora kuenda kumba, ita yako yekurovedza nguva yechando ive yekunze-uye-kumashure, anodaro Castellani. "Kana iwe uchiwanzoita mamaira mana, ita mamaira kunze uye kumashure akati wandei panzvimbo," anodaro.

Mapfekero Ako eNguva Yechando Workouts

Chipfeko Chako

Mutemo wechigunwe: Sutura kuitira kuti utonhore zvishoma paunenge uchienda kune iyo yechando yekurovedza muviri. "Semuenzaniso, kana urikushanda kunze mukati memakumi mana- kusvika makumi mashanu-madhigirii tembiricha, hwaro hwejasi nejekete jekete nemagirovhosi zvingangove zvakanaka, kunyanya kana uchidziya," anodaro Laura Zimmerman, director wezvipfeko nezvimwe zvinhu. kuna Merrell.

Kubva ipapo, anodaro, wedzera chinhu chekudziya pamadhigirii ega ega ekushisa: Pazasi pemadhigirii makumi matatu, wedzera wepakati-pasi pasi pejasi risingadziviriri mvura. Pazasi pe20 ° F, wedzera goko rechando uye unorema kufukidza pamigumo yako. ” Iwe unowana mufananidzo. (Zvakafanana: Mangani Matanda Aunofanira Kupfeka Munguva Yechando Run?)

Helly Hansen Tech Crew LS $30.00 tenga iyo Amazon

Zvino, nezve iyo base layer. "Chinhu chinonyanya kukosha ndechekuti uve nemhepo inofema inogara pedyo neganda rako kuti uteye kupisa kubva mumuviri wako," anodaro Laura Akita, maneja wechigadzirwa chechando chevakadzi uye giya rekukwira kuNorth Face. "Knits dziri kuteya kudziya zvirinani pane dzakarukwa." Edza Helly Hansen's Tech Crew LS (Buy It, $ 30, amazon.com) kune mwenje mwenje kana North Face's Ultra-Warm Poly Crew (Tenga Iiri, $ 80, amazon.com) yekudziya-nhanho kudziya - ese ari maviri anofema, ziya- wicking poly dzakarukwa. (Paunenge uchiwedzera iwo ma tee kungoro yako, usakanganwa kuchengetedza pawaffle knit gear zvakare.)

The North Face 50/50 Down Hoodie $475.00 tenga iyo The North Face

Kana iri yeyako yekunze, iyo yakanaka ndeyekutsvaga imwe "yausingatombofaniri kubvisa," anodaro Akita - kunge bhachi repasi rinogona kufema zvakare. North Face's 50/50 (Buy It, $ 475, thenorthface.com) uye Merrell's Ridgevent Thermo Jacket (Buy It, $ 100, merrell.com) vane zvipenga zvinofema pakati pevakazadza-pasi kugadzirisa dambudziko repuffer. (Inoenderana: Iyo Akanakisa Kumhanya Majaketi eKutonhora-Mamiriro eKushanda, Zvinoenderana Ongororo)

Mammut Ducan High GTX Vakadzi Innovative technical Hiking Shoe $ 199.00 chitenge icho Amazon

Kana uchifamba mumamiriro ekunze akanaka, unokwanisa kuenderera mberi nemaitiro avo nekuchinja kwegiya diki: “Kutengeserana nebhutsu dzekufamba dzisingapinde mvura uye mabhurugwa asingapinde mvura,” anodaro mutungamiri weski nekufamba mumakomo Holly Walker, mumiriri wekuchengetedzwa kweMammut. Iye anotora: Mammut isina mvura Ducan High GTX Women Innovative technical Hiking Shoe (Buy It, $ 199, amazon.com) uye inodzora mvura, yakapfava-ganda Macun SO bhurugwa (Tenga Iiri, $ 159, amazon.com)

Maziso ako

Sezvo iwe uchifukidza musoro kune chigunwe, yeuka zvimwe zvakakosha zvinhu zvaunodawo kudzivirira, zvinoti maziso ako. "Zvinetso zvemaziso munguva yechando zvinosanganisira kupenya kwakawedzera uye chiedza chinoratidzwa chichibva kumativi akawanda," anodaro Jim Trick weMarblehead Opticians kuMassachusetts. (FYI, maziso ako anogona * kutsva nezuva.)

Nekuda kweizvozvo, mimvuri yako inofanirwa kunge yakafanana neiyo inoshandiswa mukufamba nechikepe: polarized kuderedza kupenya uye, zvakanyanya kukosha, kuputira padyo nechiso chako kudzivirira chiedza. "Kupenya kwakaita nharaunda yako kuchakutungamira mukusarudza iyo yakanaka lens," anodaro Diego de Castro, director mukuru wekushambadzira kwepasi rose paMaui Jim. Iro grey lens inovhara iyo yakanyanya kujeka uye inochengeta mavara ari echokwadi kana paine zuva rakawanda uye kupenya. "Havavharidzi mwaranzi yakawanda yeUV kupfuura mamwe mavara, asi zvinoguma nekutsvedza zvishoma," anodaro Trick. Maui Jim's Twin Falls mimvuri (Tenga Izvo, $230, amazon.com) tarisa mabhokisi ese.

Chiso Chenyu

Kuti uchengetedzwe neruvara rweganda, pfeka ganda rezuva rakazara neSPF 30 kana kupfuura, uchifukidza ganda rose rakafumurwa, kusanganisira anowanzo kanganikwa mavara senge bvudzi nenzeve, anodaro dermatologist Melissa Kanchanapoomi Levin, MD, a Chimiro Brain Trust nhengo. "Chando chinoratidza kusvika ku80 muzana yezuva re UV UV, saka uri kuwana mwenje wezuva kaviri - kamwe kubva kumusoro uye wechipiri kubva pakuratidzira," anodaro.

Shape Magazine, Ndira / Kukadzi 2021 chinyorwa

Ongororo ye

Advertisement