Yakawanda Sei Doro Unogona Kunwa Isati Yatanga KuMess neFitness Yako?

Zvemukati

• Muviri Wako PaBooze
• Chii Chinoitika Kana Iwe Unonwa Mushure meKurovedza
• Chase Away Dehydration
• Wasted On Calories
• Chii Kutsungirira Kwako?
• Iyo Yepasi Line PaBooze
• Ongororo ye

Kana iwe uchifunga kuti vese ejimi-vanoenda nzungu dzehutano avo vanonwa chete girazi rewaini tsvuku kana vodka nechisviniro cherimu, unenge wakanganisa zvakanyanya. Seboka, vanoita zvekurovedza muviri vanonwa zvakanyanya kupfuura vasiri-ejimi-vanoenda, zvinoenderana neongororo kubva kuYunivhesiti yeMiami. Uye maitiro ekubatanidza doro nekurovedza muviri ari kure-kusvika pane kungodya muawa inofadza kana maviri. Studios irikupa post-barre waini-bhawa, zvipingamupinyi zvemakwikwi emakwikwi zvinokorokotedza vanopedzisa nechinwiwa chinotonhora, uye waini yeyoga haina kana kumirira kupedzisa kurovedza muviri usati wadururira iyo booze.

Saka zvinoreva here kuti doro uye kurovedza muviri zvinoenda pamwe chete nevodka nesoda? Uye yakawanda sei iwe yaunogona kunwa usati wadzikira muviri wako uchitanga kutambura? Takataura nevaviri-uye taitarisira kuti mhinduro dzavo dzaive dzisiri buzzkills.

Muviri Wako PaBooze

Kuti unzwisise kuti kudhakwa kunokanganisa sei kugwinya kwako, kutanga unofanirwa kunzwisisa kuti doro rinokanganisa sei muviri wako zvachose. Kungomwa kamwe chete kwedoro, waini, kana whiskey inorembera mumuviri wako kweanenge maawa maviri, uye chiropa chako chichaita basa rakawanda rekuputsa doro muacetic acid, anodaro Kim Larson, RDN, muridzi weTotal Body Seattle uye. mutauriri we Academy of Nutrition & Dietetics. Asi kana kamwe doro rakapinda muropa kuburikidza nemudumbu, rinozoita nzira yaro kunenge nhengo dzese mumuviri wako.

Mukati memaminetsi, doro rinosvika kuhuropi hwako uko kwarinokanganisa kutonga, rinodzora kushanda kwekuziva, uye rinokanganisa manzwiro, anotsanangura Paul Hokemeyer, Ph.D., NYC-yakavakirwa kupindwa muropa nepfungwa. Tisingatauri, zvinokanganisa kushanda kwemotokari uye inoshandura nzira yaunopindura nayo kune zvinokurudzira, anodaro Hokemeyer.

Uye haufanire kunwa kusvika padanho remafuta echiropa chirwere (mamiriro akagadzirwa kubva pakunwisa zvakanyanya nekufamba kwenguva) kune avo vese barre-to-bar husiku kuti vatange kutora toll pane hutano hwako ... uye yako 1 rep max.

Chii Chinoitika Kana Iwe Unonwa Mushure meKurovedza

Rova iro bhutsu-yekirasi kirasi seyakaoma sezvaunoda, asi kana iwe uchikwiridzira iyo kubhawa uchangotevera, haungatomboze kuvaka zvakapambwa zvehope dzako. Doro rinodzvinyirira nemahormone ako uye mhinduro yekuzvimba mukurovedza muviri, izvo zvinoita kuti zviomere muviri wako kugadzirisa uye kupora kubva kune iyo diki misumbu misodzi inoitika panguva yekudzidzira, anodaro Hokemeyer. Kuti uone izvo zvakawaniswa, muviri wako unofanirwa kugadzirisa iyo misodzi uye kusimba zvakare. Asi kana doro rikabatanidzwa, muviri wako wakabatikana zvikuru kugaya doro panzvimbo pezvo kana kupora kubva mukurovedza muviri ikoko, anodaro Larson.

Uye tora izvi, kumwe kuongorora kwakaitwa neNorthwestern Medicine kwakawana kuti unogona kunwa doro rakawanda pamazuva aunorovedza muviri. Uyezve, zvinokanganisa doro mukugadzirisa mhasuru uye kusimudzira zvakapetwa kaviri kana iwe ukabata doro pane mafuta akakwana epamberi pebasa rakafanana nepuroteni, carbs, nemafuta, anodaro Larson. (Kana iwe uri kudhirowa isina chinhu pane izvo iwe anofanira uve uchidya, tarisa gwara redu kune yakanakisa post-Workout snacks yeese Workout.)

Kushanda nesimba kunoburitsa zvitoro zveglycogen (verenga: simba) mumuviri wako, uye kunwa kunokanganisa kupora uye kuita recharge system. Sayenzi yakaratidza kuti vatambi vanonwa doro kamwechete pasvondo vanodarika zvakapetwa kaviri sevasinganwi kukuvara, nevanoongorora vachinongedzera zvigunwe ku "hangover athari" yedoro, izvo zvinoderedza kuita kwemitambo.

Chase Away Dehydration

Iwe unotoziva kuti unorasikirwa nemvura uye electrolytes kuburikidza nedikita paunoshanda, izvo zvinogona kukonzera dzungu uye kupera simba.(BTW, heino mvura yakawanda yaunofanira kunwa panguva uye shure kwekirasi yeyoga inopisa.) Asi hapana chinhu chinodanidzira kupera mvura mumuviri sezvakaita combo yekurovedza muviri uye doro, izvo zvose zvakaratidzwa zvakanyanya kuwedzera kurasikirwa kwemvura, anodaro Hokemeyer.

Kunwa doro kunonoka kupora mushure mekurovedza muviri, muchidimbu nekunonoka kugadzirisazve, izvo zvinogona kukanganisa mashandiro, anodaro Larson. Zvisinei, hadzisi nyanzvi dzose dzinobvumirana panyaya iyi. Muchokwadi, tsvagiridzo yakaona kuti kunwa doro mushure mekurovedza muviri kwakaomarara kwakakwanira sedhayeti yekushaiwa mvura, kana zvirinani, kunwa kwaisava neiyo diuretic response post-workout sezvaizoita chero husiku chero hupi kunze.

Zvisinei, kana kudzoreredza mvura kuchinonoka mushure mekurovedza muviri, mhasuru dzinopora zvishoma nezvishoma uye glycogen inodzoreredzwa zvishoma nezvishoma, zvese izvi zvinogona kukanganisa mashandiro kazhinji, uye kunyanya pamazuva anoteedzana ekudzidzisa, anodaro Larson.

Kupera kwedoro haisi nyaya chete mushure mekurovedza muviri, asi zvinotora kukanganisa kukuru pahurongwa hwako hwekugwinya kana wakanonoka husiku hwese. pamberi kudzidziswa, zvakare. Kunwa doro-kunokonzera kupera mvura kunogona kuderedza kushanda ne10 muzana kana kupfuura, anodaro. Izvi zvinodaro nekuti kurovedza muviri kana hungover kunoderedzawo kuwanikwa kwemafuta eglucose panguva yekurovedza muviri, zvinoreva kuti ungangove uine nyota. uye vane simba shoma. Pazasi mutsara: Kunyangwe iri nguva, kumhanya, kana kusimba, kusimba kwako kuchatambura.

Wasted On Calories

Kana iwe uri mukusimba, iwe unogona kunge uri mune chikafu chine hutano. Kunyange pasina mutemo unoti kana ukasimudza unofanirwa kuverenga macro ako, pamwe haudi kutambisa macalorie ako ezuva nezuva pazvinodya zvisina hurombo kana chikafu chisina kudya. Uye, zvakanaka, doro rizere nemakoriori asina chinhu. Imhaka yekuti hapana zvinovaka muviri zvinobatsira mudoro, uye kunyange chinwiwa chimwe chete chinogona kukanganisa macalorie asingakoshi (uye shuga), anodaro Larson. (Enda kunotenga: 20 Zvikafu zvine hutano izvo zvinokupa iwe Zvese zvinovaka muviri iwe zvaunoda)

Kunyange zvazvo vamwe vatambi vangaedza kutenderera mutemo uyu nekunwa chinwiwa chepasi-calori se tequila, zvinokonzerwa nedoro pakugadzirisa mitambo zvakafanana, anodaro Hokemeyer. "Doro idoro," anodaro.

Chii Kutsungirira Kwako?

Sezvineiwo, pane chikumbaridzo chemumhanyi wega wega kana doro rikave rinokuvadza kuita kweaerobic (semuenzaniso, rinoita kuti HIIT kirasi inzwe isina hunhu uye kuchovha bhasikoro kunetseka), sekutsvaga. Zvisingashamisi, iwo chikumbaridzo chakasiyana kune wese munhu, anodaro Hokemeyer.

Kuti uone kuti unganwa doro rakawanda sei (kwete kungogara kamwe chete, asi zvakajairika) isati yatanga kukanganisa nezvinangwa zvako zvemuviri, anoti zviri nyore sekutevera kufambira mberi kwako. "Kana usiri kurova mucherechedzo wako munguva yakatarwa, iwe unofanirwa kutarisa mararamiro ako (uye kunwa doro kunofanira kunge kuri pamusoro peiyo rondedzero)," anodaro. Kana iwe usingade kudzidza kuburikidza nekuyedza uye kukanganisa, mutemo wechigunwe wekunwa zvine mwero kunwa kamwe chete pazuva revakadzi, anodaro Larson. Zvakare, yeuka kuti doro rinokanganisa vakadzi zvakasiyana nevarume, zvinoreva kuti unogadzira doro zvakasiyana uye unodhakwa nekukurumidza, kunyangwe kana ukanwa zvakaenzana, sekureva mukuzivisa mukati Izvo Vasikana Vechidiki Vanofanira Kuziva Nezve Kudhakwa.

Iyo Yepasi Line PaBooze

Kuva akakomba nezvekushanda kwako kunoreva here kuti unofanira kupika zvachose doro? Kuenda wakaoma kunokubatsira kuti urambe uri munzira uye mune tip-yepamusoro kuita chimiro, asi hazvisi izvo chaizvo kune vazhinji vemazuva ese vatambi. Zvimwe zvinongedzo zvekudzora zvese zvinokanganisa uye zvinokonzeresa husiku pane kugwinya kwako zvinosanganisira kusarudza zvinwiwa zvine zvakaderera doro, kunwa zvidimbu zvakateedzana, uye kuve nechokwadi chekunwa mvura yakawanda panguva uye mushure mehusiku kunze.

Kuva nechimwe chinwiwa kana maviri mushure mekurovedza muviri inzira inonakidza yekuzvibata iwe pachako mushure mekunetseka kwakazara-burata-yakazara Tabata, uye hazvizokanganisa zvachose kufambira mberi kwako kunze kwekunge uri pane yakanyatsogadzirirwa chirongwa chekudzidzisa chemujaho kana makwikwi esimba. Kana iwe ukawira muchikamu chekupedzisira, ndine hurombo, asi zviri nani ugare kure nemhepo kusvika wapwanya icho chinangwa. Uye rangarira, kana iwe uchizonwa, ita shuwa yekunyatso tarisa zvakanyanya kune kwako kudya, uchiwedzera mune yakawanda michero inovaka uye maveji, mapuroteni akaonda, akazara-zviyo carbs, uye mafuta ane hutano kuyera kunze iyo booze.

Ongororo ye