Iko Kwepfungwa uye Kwepanyama Hutano Kubatsirwa kweKunze Kunoshanda

Zvemukati

• 1. Izvo Zvinhu Zvinopa Ivo Vayo Voga Kudzidziswa Perks
• 2. Unozonakidzwa neNzira Yako Yekunze Yekudzidzira
• 3. Kunze Kwekushanda Kunopa Mental Health Boost
• 4. Vanovandudza Hupenyu Hwako Hwose
• 5.Kushanda Kunze Kunokubatsira Iwe Kurovedza muviri Kwakareba - uye Kusimba
• Ongororo ye

Pane mashiripiti ane simba mukuita bhuruu-denga kurovedza muviri. Kufamba nemusango kunogona kuita kuti unzwe wakabatana naAmai Nature, uye masaisai anorovera anogona kupa kumwe kukanganiswa kunodiwa pamakiromita ekupedzisira ekumhanya kwako kwemahombekombe. Asi kurovedza muviri kwekunze kunogona zvakare kuve nezvakanaka kubatsirwa kwepfungwa dzako nemuviri.

“Zvisikwa zvine marudzi ose ezvinhu zvisingaoneki zviri kutikanganisa,” anodaro Eva Selhub, M.D., nyanzvi yokutsungirira uye mumwe munyori webhuku racho. Uropi Hwako paZvisikwa (Tenga Izvo, $15, barnesandnoble.com). Somuenzaniso, “patinofema mweya wakaipa uri mugungwa kubva mumvura ine munyu, zvinobva zvaenda kuuropi hwedu zvodzivisa zvinhu zvakanaka zvinobva mumakomputa uye zviri kukonzera kuneta.” Izvi zvinoreva kuti zvisinei iwe urikurovedza mhasuru dzako mukunze kwekurovedza muviri, kubvaruka kweimwe mibairo yemuviri kuri kuitika kumashure.

Iyo mahombekombe haisiriyo yega nzvimbo yaunowana aya maricho, chero. Imwe wongororo yesainzi-inotsigirwa hutano mabhenefiti ezvakasikwa mujenari Zvakatipoteredza Hutano Maonero yakanyorwa zvinopfuura gumi nemaviri zvinhu zvekuve kunze, zvese zvepfungwa dzako (kudzikiswa kushushikana, kurara zvirinani, hutano hwepfungwa hwakavandudzwa, mufaro mukuru) uye muviri wako (kuderedzwa kufutisa, kuderedzwa chirwere cheshuga, kugadzirisa marwadzo kudzora - kunyangwe maonero ari nani). Imhaka yekuti pfungwa dzako dzese dzakanyudzwa kamwechete mune yekunzwa-zvakanaka modhi. “Une iyi nyika yakakura inofadza ziso, mutinhimira wakanyarara wemasaisai, kunzwa kwejecha riri patsoka dzako, mhepo inozorodza yauri kufema,” anodaro Dr. Selhub.

Hezvino chaizvo nzira yekunze kwekurovedza muviri kunogona kusimudzira hutano hwako - mukati nekunze.

1. Izvo Zvinhu Zvinopa Ivo Vayo Voga Kudzidziswa Perks

Jecha chipo chemuviri chinoramba chichipa. Pamitambo yeplyometric senge kumhanya kana kusvetuka, inoshandura kuita kushoma - sarudza tambo panosangana mvura nejecha pakufamba kwakanakisa - uye zvakare inosvika makumi matatu muzana kubva muzana inopisa macalorie kupfuura ivhu rakaoma, anodaro Paul O. Davis, Ph.D., a shamwari paAmerican College yeSports Medicine. Uyezve, kana iwe uchimhanya usina shangu pajecha, chimiro chako chichashanduka, chichirova midfoot-forefoot inotapira nzvimbo, iyo inoshamwaridzana-inoshamwaridzana kupfuura kurova chitsitsinho, anodaro Davis.

Muchokwadi, mune ongororo yevatambi vechikadzi paYunivhesiti yeWestern Australia, vachichinja mamiriro avo kubva pahuswa kuenda kujecha (kwenguva, maprints, uye zvimedu) zvakawedzera kurova kwemoyo wavo uye mutoro wekudzidziswa uye zvakavapa kukurudzira kukuru mukusimba kwemvura mukati memasere. mavhiki, kunyange vakashuma kurwadza kushoma uye kuneta munzira.

Kune vamhanyi, kunyangwe nzvimbo yakatetepa inoda mhasuru yakati wandei kupfuura treadmill. "Iwe unofanirwa kuisa treadmill pane ingangoita 0.5 inoteedzera kuti uenzane nekumhanya kwekunze," anodaro Colleen Burns, director wekutsvaga wevatengesi vekunze Backcountry. "Uye mhepo ine simba ingadzosera mamaira ako nemasekondi anenge gumi nemaviri." Kana iri yemigwagwa yebhasikoro, anoti aerodynamic dhonza maakaunzi makumi manomwe kusvika makumi mapfumbamwe muzana ekurwiswa kunonzwika kana uchifamba.

TL; DR: Kungotora Workout yako kunze - ungave uri kumhanya, kusvetuka, kana kuchovha bhasikoro - urikusimudzira kupisa.

2. Unozonakidzwa neNzira Yako Yekunze Yekudzidzira

Nguva inoita kunge inoenda pahafu-yekumhanya kana iwe uchimhanya pane yekutsika-tsika, zvakanyanya zvekuti kunyange jira-maira rimwe chete rinogona kunzwa kunetseka mupfungwa uye mumuviri. Uye maererano neongororo yakaburitswa mu PLOS Imwe, chikonzero chinogona kunge chakabatana nekurovedza muviri mumba. Vatsvagiri vakapatsanura vanhu vakuru makumi mana nevaviri mumapoka matatu: Rimwe boka rakafamba panze kwemaminetsi makumi mana nemashanu, rimwe boka rakafamba pamusoro pechitsikwa mumba kwemaminetsi makumi mashanu nemashanu, nepo boka rekutonga risina chavakaita kwemaawa matatu ese panguva yechidzidzo. Ivo vakabva vaita vatori vechikamu kuyera manzwiro avo, manzwiro, uye kumutsa. Mhedzisiro yacho yakaona kuti nepo mapoka ese ari maviri ekufamba achiwana mabhenefiti akawanda kupfuura mbatatisi yemubhedha, ivo vekunze kurovedza muviri vaive neruzivo rwakanakisa.

Boka rekufamba-famba rakataura richinzwa kumuka zvakanyanya, simba, kutarisisa, kufara, uye kudzikama pamwe nekuva nemanzwiro akanaka kupfuura avo vari pachitsiko. Vanofamba-famba vakatiwo vakanzwa kusaneta mushure mekudzidzira kwavo. Chaizvoizvo, kurovedza muviri kwevafambi kwainzwa kuri nyore mumuviri nepfungwa, kunyangwe vafambi vekunze nevanotsika treadmill vemukati vakaita chiyero chakafanana chekurovedza muviri.

3. Kunze Kwekushanda Kunopa Mental Health Boost

Chero ani anga achifamba musango (kana kuchovha bhasikoro, kana kushambira, kana chero mumwe mutambo wekunze wechinhu ichocho) anogona kunge asiri kushamisika nezvakawanikwa izvi - havazvideedze kuti "gomo refu" pasina! Asi chii, chaizvo, nezve kurovedza muviri kunze kunoita kuti inzwe zviri nani? Zvine chekuita nemubatanidzwa une simba wekurovedza muviri uye kuratidzwa kune zvakasikwa, anotsanangura Martin Niedermeier, Ph.D., purofesa wesainzi yemitambo paYunivhesiti yeInnsbruck kuAustria uye munyori anotungamira webepa. Chiitwa chemuviri chinopa simba uchiona zvisikwa zvichideredza kunetseka. Uye izvo zviviri pamwechete zvinopa bhenefiti kupfuura imwe chete.

Neichi chikonzero, Niedermeier inokurudzira kwete kungoita yekunze kurovedza muviri asi kuenda kune imwe nzvimbo iwe yaunowana yakanaka uye ichizorora, iine yakawanda zvirimwa nemvura. "Mhedzisiro yacho yakasimba iyo 'greener' kana iyo 'bhuruu' nharaunda inoonekwa nevatori vechikamu," anodaro.

Asi izvo, "kungova kunze kwechisikigo kunogona kubatsira kutishungurudza, sezvo zvakaratidzwa kudzikisa salivary cortisol, imwe yezvinhu zvinoomesa musoro zvekushushikana," anodaro Suzanne Bartlett Hackenmiller, MD, chipangamazano wemishonga inosanganisa kuAllTrails.com. "Kutsvakurudza kwakaratidzawo kuti maminitsi mashanu chete muchisiko ndizvo chete zvinotora kuti uropi hwedu hutange kufunga zvakasiyana uye kuti isu tigadzikane."

4. Vanovandudza Hupenyu Hwako Hwose

"Takasungwa kuti tigarisane nemasikirwo," anodaro Dr. Selhub. "Kuva mumamiriro ezvinhu kunoderedza kushushikana-kupindura kwemuviri, kunodzikisa kuzvimba, uye kunatsiridza immune system." Kwana mumaminetsi makumi maviri kunze zuva nezuva uye, mushure mechinguva, unoderedza muviri wako mabvi-kushushikana mhinduro.

Zvakare, kubhengi kwemaminetsi zana nemakumi masere pasvondo muchisikigo, kungave mune zvakajairwa zviyero kana mukureba kutambanuka, inosanganisirwa nehutano hwakanaka uye kugara zvakanaka, sekutsvaga kwechangobva kuitwa kwevakuru vangangoita zviuru makumi maviri mumagazini. Scientific Reports. Isu tinoshandisa kusvika pamakumi mapfumbamwe muzana yenguva yedu mumba, sekutsvaga kwakaitwa neHarvard T.H. Chan Chikoro cheHuzhinji Hutano, saka kusangana panyama nemasikirwo - maoko padombo sezvaunomboita dombo, wakashama tsoka muhuswa - zvinogona kutiita kuti tinzwe takabatana nenyika. "Inovhura nzvimbo dzeuropi dzinoita kuti tinzwe setiri chikamu chechimwe chinhu chikuru," anodaro Dr. Selhub.

Inzwa kutya kwekutarisa gungwa uye, anoti, "kukwidziridzwa kweinonzi rudo rudaviro - kuwedzera kwe dopamine uye serotonin - kunovhura uropi kuti ive nekuona kwakakura uye kujekesa zviri nani." (Edza iyi 30-day Outdoor Workout Dambudziko kune chikonzero chekubuda kunze kwemazuva ese.)

5.Kushanda Kunze Kunokubatsira Iwe Kurovedza muviri Kwakareba - uye Kusimba

Ongororo yezvidzidzo nezve green exercise in Yakanyanya Physiology & Mushonga kutaura kuti kushingairira panze “kunoderedza kushanda kunoonekwa uye kunoita kuti vanhu vashande vachiwanda, izvo zvinogona kubatsira kuwedzera kuwanda kwechiitiko chinoitwa uye kukurudzira kuramba uchiita.” Anna Frost, mumhanyi wemumugwagwa weiyo icebreaker brand, anobvumirana. “Ndinoshandisa zvinhu zvakasikwa sekudzidzisa simba rangu,” anodaro. "Kune simba guru kunze uko."

Ehezve, hazviwanzo kuitika kuita kunze kwekurovedza muviri, uye magyms ane avo kumusoro - kudzivirirwa kubva kune izvo zvinhu paunenge uchizvida, uye zvinowaniswa sekuchengeta vana, mapoka eboka, uye wega kudzidziswa kutumidza mashoma. Asi zvakakodzera nguva yako kudikitira naAmai Nature kana uchikwanisa.

Ongororo ye