Mabhenefiti eHutano hwePamuviri uye Vepfungwa eIndoor Cycling

Zvemukati

• Zvaunofanira Kutarisira Paunotanga Kusvetuka Pabhasikoro
• Zvekutarisira Mushure meMwedzi Mumwe Wenguva Dzose Kuchovha bhasikoro
• Mabhenefiti Enguva Yakareba eIndoor Cycling
• Ongororo ye

Nema studio asingaverengeki emukati emabhasikoro akavharwa munyika uye vangangoita vese vanodzivirira majimu avo emunharaunda nekuda kwezvinonetsa zveCOVID-19, zvinongoitika kuti mabhasikoro matsva emisha emisha ave kusimudzira kuda kwavo pamusika. Kubva paPeloton Bike nyowani + kuenda kuSoulCycle kuvhurwa bhasikoro repamba, kufarira bhasikoro kwaona hosha huru kubvira kutanga kwedenda. (Psst, heano mamwe emabhasikoro ekurovedza muviri kuendesa kuuraya kurovedza kumba.)

Asi, sekuziva kunoita chero mutyairi webhasikoro akazvipira, kune zvakawanda kumutambo pane mabhasikoro emukati anopenya ane-inodiwa, anodyidzana maekisesaizi. Kuchovha imwe yemhando dzakanakisa dzekadhiyo dzaunogona kuita, kunyanya kwenguva refu. "Kuchovha bhasikoro hakusi kurema, saka kunoderedza njodzi yekukuvadzwa nekuda kwekupfeka uye kubvaruka pamajoini ako, kunyanya mabvi ako," anodaro Robert Mazzeo, Ph.D., purofesa wemubatanidzwa wefiziology paYunivhesiti yeColorado Boulder. . Mabvi anowanzo kuve ekutanga majoini mumuviri kuratidza zviratidzo zvekukwegura, saka zvakakosha kuti uzvitarisire pamusoro pehupenyu hwako uine hutano, hwakapfava mafomu e cardio, senge kuchovha bhasikoro, anotsanangura. (Yakabatana: Maitiro Ekumhanya nekukurumidza uye Kuderedza Knee Pain Zvese kamwechete)

Uine izvo mupfungwa, kana iwe uchisvetuka pabhasikoro kekutanga, ipfungwa yakanaka kutaura nachiremba wako kutanga. Nenzira iyoyo, iwe unogona kuita chero chaiwo marongero. Paunenge iwe wawana zvese-kujekesa, heano mashoma nzira dzaungatarisira muviri wako uye pfungwa yekuchinja paunotanga kuchovha bhasikoro.

Zvaunofanira Kutarisira Paunotanga Kusvetuka Pabhasikoro

Kekutanga paunotanga kuchovha bhasikoro, kungave kumba kana kuboka remaekisesaizi, zvinogona kutyisa. Kazhinji pane asina clipless pedals, uye mamirioni masisitimu kune chigaro kukwirira uye bata wepabha kudzika.

Pamutemo wakawanda wechigunwe, iwe unoda kuti chigaro chako chigare pahup-bone kukwirira paunenge wakamira padyo nebhasikoro uye mahabharabhuru ako kuti ave pamwe nechigaro chako kana nudge yakakwira. "Kukanganisa kwakajairika kunoitwa nevanhu ndeyekuti vanokanda mabhureni avo zvakanyanya uye zvigaro zvavo zvakadzikira, uye izvo hazvisi kuzovatendera kuti vabate moyo wavo," anodaro Maddy Ciccone, mudzidzisi mukuru kuSoulCycle muBoston. (P.S. Heano akanakisa emabhasikoro shangu pane ako ese bhasikoro zvaunoda.)

Zvakajairika kuti mumwe munhu mutsva kuchovha bhasikoro anoda kuchovha kakawanda sezvavanogona, sekureba sezvavanogona, zvakanyanya sezvavanogona. Kutenda kuburitswa kwekunzwa-kwakanaka endorphins kana iwe uchirovedza muviri, iyo "yakakwira" yauri kunzwa inogona kudzikisira kukanganisa kweshungu uye kurwadziwa kwaunonzwa mumuviri wako. Asi kana iwe uri kuyedza kuita zvakawandisa, inogona kunge iri nzira yekukuvara.

Panzvimbo pekubuda kunze, tarisa pane frequency kutanga, anodaro Matt Wilpers, aimbove mumhanyi weNCAA, murairidzi wemabhasikoro, uye murairidzi wePeloton. "Ndinoda kutanga vatambi vangu pa (kanenge) katatu pavhiki, kwemaminitsi makumi matatu panguva, nguva dzose kwemavhiki e4-6," anodaro. (BTW, heino chikonzero nei vamwe vanhu vaine nguva iri nyore yekuvaka tsananguro yemhasuru kupfuura vamwe.)

Iwe unobva watanga kupisa mamwe macalorie. "Nguva dzese paunorovedza muviri, kuwanda kwemuviri wako [huwandu hwemafuta wakaenzaniswa nemhasuru, mapfupa, mvura, nenhengo] - unotanga zvishoma nezvishoma kutsiva mafuta nemhasuru," anotsanangura kudaro Wilpers. "Mhasuru inyama inoshandisika zvine simba, zvinoreva kuti inopisa makoriori pane kuachengeta." Paavhareji, maminetsi makumi matatu ebhasikoro sesh anogona kukubatsira kupisa chero kupi zvako pakati pe200-450 makorikori, kana zvisingaite, zvichienderana nehuremu hwako uye nekukurumidza.

Iwe unoderedza njodzi yako yezvirwere zvemoyo uye mhando II chirwere cheshuga. Chimiro chebhasikoro chisingaperi inzira yakanaka yekudzikisa LDL cholesterol (yakashata mhando inogona kuwedzera njodzi yako yechirwere chemoyo) uye kusimudza yako HDL cholesterol (iyo yakanaka mhando). Uyezve, kuchovha bhasikoro kunogona kuvandudza kushivirira kwako kweglucose nekuita kuti usanyanya insulini kusagadzikana, zvichireva kuti unogona kuderedza mikana yako yekuvandudza chirwere cheshuga chechipiri. (Yakabatana: Iyo 10 Chirwere cheshuga Zviratidzo Vakadzi Vanofanira Kuziva Nezve)

Chimiro chako chichavandudza. Iwe ungangove wakaona peloton - iro rakabatanidzwa zita revabhasikoro mabhasikoro, ayo - akavhima pamusoro pemabhasikoro avo sezvavanomhanyisa mhiri kweguta uye nekushamisika kana misana yavo ichikuvadza. Mhinduro: pamwe kwete. Chero bedzi bhasikoro rako richigadziriswa mushe kubva pamabatiro pasi kusvika kune mahedhi, kuchovha bhasikoro kazhinji hakurerekeri kumusana kwako, anotsanangura Wilpers. Mamiriro akashata anowanzo kuve mugumisiro wekuomarara uye, kana paine chero chinhu, kuchovha kazhinji kuchaita kunatsiridza chimiro chako. "Zvakaoma kurovedza muviri zvakanaka nehunhu husina kumira zvakanaka; hausi kuzogara kwenguva refu," anodaro Wilpers. Ndosaka varairidzi vachipa nguva yakawandisa kuti ikubatsire iwe kuti utore fomu yako usati watombotanga kukwirisa. (Zvinechekuita: Magadzirisiro eFomu Rako Rokuita Maekisesaizi Kuti Uwane Mibairo Zvirinani)

Zvekutarisira Mushure meMwedzi Mumwe Wenguva Dzose Kuchovha bhasikoro

Mushure memwedzi wekuchovha bhasikoro, muviri wako ungangodaro wakashandura zvakakwana kune bhasikoro kuti utange zvishoma nezvishoma kukwidza kukwirisa. "Mukati memwedzi, unogona kutanga kuwedzera simba rako pamusoro pegumi muzana muzana mavhiki maviri kusvika matatu," anodaro William Bryan, MD, chiremba anozivikanwa wemabhonzo muHouston Methodist Orthopedics & Sports Medicine.

Sezvo kusimba kwako uye kutsungirira zvave pamwe zvakagadziridzwa neiyi poindi, zvinoreva kuti inguva yekuchinja kubva mukutarisa kuwanda kusvika kunguva, anodaro Wilpers. Anokurudzira kurebesa ako ekutanga maminetsi makumi matatu ekuchovha bhasikoro kuti ave maminetsi makumi mana nemashanu kusvika paawa pane kudaro.

Iwe unozotanga kucherechedza dzakaonda tsandanyama. Kuchovha bhasikoro iko kutsungirira kudzidziswa nemasikirwo, saka inobata inononoka-kuunyana tsandanyama, aka tambo dzakakundikana kuneta uye dzino tarisa pane dzakasimudzira diki kufamba. Izvi zvinoreva kuti pamwe haungawedzere zvakanyanya mhasuru (kunze kwekunge uchingokwira kukwira nekukwiridzira); pane kudaro, iwe unozokudziridza dzakaonda, toni mhasuru, kunyanya mune yako quads uye glutes, anotsanangura Wilpers. "Izvi zvinonzi kudzidziswa chaiko," anowedzera Mazzeo. "Mafambo emhasuru ari mumakumbo ako auri kuunganidza ari kuwana kunyanya kukurudzira achawedzera kusimba."

Iwe zvakare uchave wakagadzirira kutanga-muchinjika-kudzidziswa, zvinoreva kuti iwe uchave wakadzivirirwa zvirinani kubva pakukuvara. "Paunowedzera kuda kubva mumuviri wako, ndopazvinotanga kuita zvinhu zvidiki," anodaro Wilpers. Kurovedzera-kudzidzisa kunogona kusakanganisa zvakananga kuita kwako bhasikoro, asi kunovaka kusimba mukukuvara, anodaro. "Mukuchovha bhasikoro, zvese zvinobva muchiuno uye muchiuno, saka iwe unoda kuve nehudyu hwakanaka uye kugadzikana kwepachiuno. Mukuchovha bhasikoro, iwe unowanzo kufamba mune yakamira nendege kumberi kana kumashure, saka [nekurovedza kurovedza muviri], une kufunga nezvevako vakutapa [boka remhasuru rinomhanya parutivi rwechidya chechidya chinobatsira makumbo ako kufamba uye kutenderera pahudyu yehudyu] uye maadductors [boka remhasuru rinomhanya kubva kubhonzo rako repaburi kuenda kumukadzi wako mukati memakumbo ako] ." (Unoda kumwe kwekutanga?

Unogona kuona bani mukufambira mberi kwako, asi izvo zvinorevawo kuti muviri wako uri kuwedzera kushanda zvakanaka. Mushure memavhiki anokwana kuita matanhatu kuchovha bhasikoro, zvakajairika kupani zvishoma, izvo zvinoratidzira physiologists zvinodaidza "base" mukudzidzira kwako. "Muviri wako unenge wawana hunyanzvi, uye unokwanisa kuburitsa simba rakawanda rekurova moyo kushoma paminiti, saka saka unogona kutanga kuita max moyo rate / max basa rekuita," anodaro Dr. Bryan. (Heino nzira yekuwana - uye kudzidzisa mukati - yako yega yekudzidzira moyo-chiyero nzvimbo.)

Mabhenefiti Enguva Yakareba eIndoor Cycling

Mushure memwedzi yakati wandei yekuramba uchichovha bhasikoro, pamwe ungangonzwa senge pro. Ramba uchiita chinhu chako, asi usakanganwa kutarisa mukati mewe, zvese mumuviri nepfungwa. Ramba uchienderana nechero shanduko yemuviri yaunoona, uye usazeze kubata base nachiremba wako kana paine chisinganzwi zvakanaka. (Heano mamwe eanowanzoitika mabhasikoro kukanganisa kuti uchenjerere.)

Uye rangarira: Iwe haufanire kuzvitaura iwe pachako muchiisa chigaro kumusoro zuva rega rega. Kukurudzira kunouya nekuenda, anodaro Wilpers, uye zvakanaka kubvuma izvo. Chinonyanya kukosha kuchengetedza motokari, anodaro. "Kutyaira kunoenderana nekuti unosundwa kuzadzisa zvinangwa," anotsanangura kudaro. Uine izvo mupfungwa, zvinobatsira kutora chikamu mumatambudziko akasiyana, angave ari kana IRL, kuti irambe ichienda, anodaro Wilpers. (Ichi chirongwa chemazuva makumi mana chichabatsira kupwanya kwako chero chinangwa chekusimba.)

Iwe unogona kukwiridzira zvaunowana, nekuda kwako kwakakura kuraira mutoro. "Iwe unokwanisa kubata kushanda nguva zhinji, kureba, uye unokwanisa kupora zvirinani kubva pakushanda zvakanyanya," anodaro Wilpers. Mushure memwedzi yakati wandei yebhasikoro, vanhu vazhinji vanogona kukwenya maitiro avo kusvika pamasangano mashanu kusvika matanhatu pasvondo, anowedzera.

Iwe unozowedzera yako yakanyanya oxygen kutora (kana VO2 max). Mune mamwe mazwi, nekufamba kwenguva, kuchovha bhasikoro kunobatsira muviri wako kuwana zvirinani mukupa tsandanyama dzako neakawanda okisijeni uye zvinovaka muviri. Izvi zvinoreva kuwanda kweropa kuyerera kumhasuru, izvo zvinoreva kuwana kukuru kwemuviri wako. (Zvimwe pano: Chii chinonzi VO2 Max uye Unovandudza Yako Sei?)

Iwe unozotanga kucherechedza zvinogara zvehutano hwepfungwa. Iwe unogona kumhanyisa mushure mechikamu chega chega chebhasikoro, asi tsvakiridzo inoratidza kuti kurovedza muviri kwechero rudzi, kana kuchiitwa nguva dzose, kunogona kubatsira kuderedza kushushikana kwenguva refu. Kunyanya izvozvi panguva yedenda, zvakanyanyisa kukosha kupfuura nakare kukoshesa hutano hwepfungwa uine hunhu hwakanaka sekurovedza muviri. "Chiitiko ichi chese cheCOVID imhando yejimu yepfungwa," anodaro Ciccone. "Kana iwe uchikwanisa kuwana chimwe chinhu kwaunogona kukomberedza kwemaminetsi makumi mana nemashanu, izvo zvichaita kukuitira zvakawanda kupfuura izvo zvingaitwe necardio kana kirasi yekusimba."

Ongororo ye