Fitness Mazano ekukunda Yakakwirira-Altitude Workouts

Zvemukati

• Ongororo ye

Kuenda kunomhanya kana kuchovha bhasikoro paunosvika kunzvimbo itsva inzira yakanaka yekutanga zororo rako-unogona kutambanudza makumbo ako mushure mekufamba nemotokari kwenguva refu, kutarisa kunze kwaunoenda, uye kupisa mamwe makorikori usati watanga kuravira zvese. nzvimbo yacho inofanira kupa. Asi kana kwauri kuenda kuri pamamita zviuru zvishanu kana kupfuura (saDenver), gadzirira kugadzirisa zvimwe zvaunogara uchiita, anodaro Thomas Mahady, chiremba wepamusoro wemuviri weHypensensack University Medical Center.

Imhaka yekuti paunokwira kumusoro, mweya wemhepo unodzikira. Uye kana iwe uchifema, iwe unokwanisa kutora oxygen shoma, zvinoreva kuti unobatirira kune yakawanda carbon dioxide. Pakutanga, unogona kutemwa nemusoro kana kumwe kufema-kunoratidza muviri wako uchida okisijeni yakawanda, asi usiri kuiwana. . Uye, anodaro Mahady, unogona kunge uchirwadziwa kupfuura zvakajairika zuva rinotevera, nekuti mhasuru dzako hadzigone kuburitsa zvigadzirwa sezviri nyore. Asi hazvireve kuti wakadzingwa kumubhedha.

Usati waenda…

Dzidzisa Kureba

Kana iwe uchida kumhanya kweawa imwe kumusoro, iwe unofanirwa kukwanisa kumhanyira maviri pagungwa, anodaro Mahady. Usati waita rwendo rwekukwira kumusoro, sanganisira kureba, kunonoka kudzidziswa kumhanya kana kukwira muchirongwa chako. Mumavhiki mashoma apfuura, tanga kukwirisa kusimba kwako kuti mapapu ako awedzere kugona kwawo kugadzirisa oxygen. (Kurumidza zvirongwa zvako ne7 Running Tricks Kukubatsira Iwe Kumhanyisa Mumamiriro Ekunze Anopisa.)

Simudza Zviyereso

Mimwe mhasuru yemhasuru inobatsira kuendesa yakawanda okisijeni muropa rako. Saka usati waenda kurwendo rwako, ita shuwa yekurova iyo yekuremerwa kamuri. (Edza edu 7 Weight Plate Simba Maekisesaizi Anoshanda Zvinoshamisa.)

Paunenge uripo…

Zvitore nyore

Chinja yako yekurovedza muviri, toning pasi pasi makumi mashanu muzana kwemazuva matatu ekutanga, anodaro Mahady. Mushure meizvozvo, edza uye uone zvaunogona kubata.

Chug Mvura

Kukwirira kwakakwirira kunogadzira kuzvimba mumuviri wako; kunwa matani eH2O kuchabatsira kuibvisa. "Ramba uchitora zvakanyanya," anodaro Mahady. "Usazvirega kuti uve nenyota." Nezvezvinwiwa zvinodhaka, anoziva kuti hausi kuzozvisiya pazororo, saka anokurudzira kunwa girazi remvura pamberi pegirazi rega rewaini kana doro kupikisa diuretic mhedzisiro.

Ongororo ye