2 Nzira dzeKusimudzira Moyo Hutano Izvo Zvisina Chekuita neKudya kana Kuekisesaiza

Zvemukati

• Ongororo ye

Kukadzi inyanzvi American Moyo Mwedzi-asi mikana iriko, iwe chengetedza moyo-hutano tsika (kuita cardio kurovedza, kudya kare yako) gore-rese.

Asi nepo uchichengetedza chikafu chine hutano uye maitiro ekurovedza muviri (uye, sezviri pachena, kudya chizi) iri nzira dzemoto dzekuchengeta yako tiki ine hutano, pane nzira mbiri dziri nyore dzekuzvipa kukurudzira mune maminetsi: chimiro chakanaka uye chimiro chiri nani.

Sei? Mamiriro akashata anoderedza kugona kwako kufema uye anotadzisa kutenderera kwako, anodaro Alice Ann Dailey, wezve muviri wemuviri uye munyori we Dailey Kusimbisa: 6 Mazano ekuti Balance Core Misumbu yeOptimal Hutano. Kuve nekurongeka kwemusana kunobvumira kutenderera kwako kuyerera uye moyo wako kupomba nemazvo. (Edza iyi yekurovedza muviri kuti usimbise nzira yako kuve nani mamiriro.)

"Kugadzikana kwepafudzi kwakadzikamisa mhasuru kumberi nekumashure mativi ebhande repafudzi," anodaro. "Bhonzo repazamu rinosimudza uye mbabvu dzinovhurika kunze, zvichipa imwe nzvimbo yemapapu." Ita izvi, uye zvinozorodzesa muviri wako ipapo, kunonoka kurova kwemwoyo wako, kuderedza BP, uye kuita kuti zvive nyore kwauri kufema. Zvakafanana ne (chaiyo) kufema kwemweya mutsva.

Uyezve, kumira kwakashata uye kusagadzikana kwepasipinha kunokanganisa mutsipa wako, mapendekete uye musana, zvichikuita kuti uwedzere kutarisana nekukuvara (uye kazhinji kusanyanya-kugadzikana kwemuviri), anodaro Michael Miller, MD, University of Maryland Medical Center uye munyori we HEal Mwoyo Wako, Iyo Positive Emotions Mushonga Kudzivirira uye Kudzoreredza Chirwere Chemoyo. Mhedzisiro yacho: Haunyanyoita mukana wekuita maekisesaizi uye zvimwe zviito zvine moyo wakanaka.

"Izvi zvinogona kubatsira kutsanangura zvakapetwa kaviri njodzi yehosha yemoyo inosangana nekugara kwakashata," anodaro.

Iwe wakangogara mudiki mudiki here uchiverenga? Hukuru. Iwe watove munzira yako kuenda kune zviri nani moyo hutano. Nepo chechipiri chiri nyore hunyengeri-kuva nemafungiro akanaka-chinogona kuitwa wega, kuve nechimiro chiri nani kunogona kukutungamira wakananga kune iyi yekusimudzira mafungiro.

"Kunaka, kumira kwakasarudzika kunokanganisa mafungiro ako akanaka (PMA) ayo anozopa hutano hwakanaka uye moyo unofara," anodaro Dailey. Zvidzidzo zvakatoratidza kuti kumira wakamira, kuvhura maziso ako zvakanyanya, uye kuisa kunyemwerera pachiso chako kunogona kugadzirisa mafungiro ako, anodaro. (Zvirinani zvakadaro, edza kurovedza-inosimudzira kurovedza muviri kwakagadzirirwa kukupa ine simba endorphin yakakwirira.)

Zvese izvi zvemafungire uye mafungire ehurukuro zvinogona kurira senge kuvandudzwa kwehutano hwepfungwa, asi, ICYMI, kushushikana chinhu chikuru chinopa chirwere chemoyo. (Ingobvunza uyu mudiki, akakodzera spin murairidzi uyo akarwara nemoyo nekuda kwechikonzero chaicho ichocho.) Muchokwadi, kusingaperi kushushikana uye kushushikana kwekunzwa kunokonzera chikamu che30 muzana yekurwadziwa kwemoyo uye sitiroko, anodaro Miller. (Ndicho chikonzero chimwe chekuve usina kuroorwa kune hutano kumoyo wako pane kutsungirira hukama hwakashata.)

"Kunzwa kwakanaka sekumbundirana kwemazuva ese, kuteerera mimhanzi inofadza, uye kuseka kusvikira iwe uchichema kwete chete zvinodzora kushushikana asi uye nekuvandudza kuwedzerwa kweropa uye hutano hwese hwetsinga," anodaro Miller. Saka, hongu, iwe uchangowana chimwe chikonzero chekutamba kuna Queen Bey uye kufadza yako Guta Rakafara kupindwa muropa nere reg.

Nhau dzakaipa: Rimwe zuva rekuita ballerina-yakatwasuka uye kusagadzikana-kusina mafaro anonzwa hazvizochengete mwoyo wako wakasimba kwehupenyu hwese. Mhedzisiro yacho inongogara kusvika maawa makumi maviri nemana, anodaro Miller. Nhau dzakanaka: Izvi zviri nyore (uye zvinonakidza) zvakakwana kuti uzvinyengere mukuzviita zuva rega rega.

Ongororo ye