Outwit Your Winter Workout Slump

Zvemukati

• Ongororo ye

Ah, zvinofadza zvenguva yezororo: mamiriro ekunze anotonhorera, moto unodziya, mhemberero dzemhuri uye mabiko emitambo. Asi, pamwe nekunakidzwa kwese kunouya kwakanangana nematambudziko - kune edu mauno. "Nguva yezororo inguva yakabatikana zvakanyanya, uye kurovedza muviri kazhinji kunoderedzwa kana kuregedzerwa zvachose," anodaro Jennifer Schumm, mudzidzisi wepachezvake uye mararamiro uye chipangamazano wehuremu kubva kuDenver. "Asi, nezvose zvekuwedzera macalorie ari kudyiwa, ino haisi nguva yekuderedza maekisesaizi. Asi iwe ungatarisirwa sei kudzvanya mukushanda pamusoro pezvimwe zvese? Ziva chokwadi, zvinogona kuitwa. Heano maitiro ekuchengetedza chimiro chako pazororo - zvisinei nemamiriro ezvinhu - kuti ugone kurova pasi kumhanya (pane kudadira) huya Jan. 1.

Dambudziko: Mamiriro ekunze akaipa

Mhinduro: Rongedza kumusoro. Mamiriro ekunze echando anogona kumisa kunyangwe akazvipira kurovedzera muviri. Asi kupfeka zvine hungwaru kunoita kuti kurovedza muviri kuve kwakachengeteka uye kugadzikana. "Nekupfeka nemazvo, unogona kugadzira nharaunda diki yekunyaradza uye chengetedzo yakatenderedza muviri wako," anodaro David Musnick, MD, mupepeti uye munyori-mubatanidzwa weConditioning for Outdoor Fitness (The Mountaineers, 1999). Chakavanzika kupfeka akati wandei marara kudzora kupisa uye hunyoro, kuadzimura paunenge uchidziya. Rukoko ruri padyo nemuviri wako runofanira kuve rwakaonda uye rwakagadzirwa kubva kune "yekunanzva" zvinhu, seCoolMax, iyo inokwevera hunyoro kure neganda rako kuti igone kubuda pamusoro. Rukoko rwekunze runofanira kukudzivirira kubva kumhepo, mvura kana chando.

: Chinja nguva nenzvimbo. Kumhanyisa mangwanani akanyarara echando kunogona kuve cathartic, asi kushandira kunze munzvimbo dzakadzika tembiricha kwenguva refu kunogona kukonzera matambudziko akasiyana, kunyanya kana uine kutenderera kwakashata kana kurovedza muviri-kwakakonzera asima, anodaro Musnick. Tevedzera mutemo uyu: Kana kunze kuchitonhora kana kunyorova, chengetedza maekisesaizi kusvika pasi pemaminitsi makumi mana; kana kuchitonhora uye kunyorova, fambisa yako yekurovedza mumba.

Dambudziko: Rongedzo yakazara

Mhinduro: Iva anoshingaira. Kuti ukunde iyo hondo yebulge panguva yezororo, unofanirwa kunge uine zano. Hechino chakareruka: Kwemwedzi wese waZvita, pinda maekisesaizi mana pasvondo mumurongi wako wega - yega yega maminetsi makumi matatu nemakumi mana nemashanu mukureba - uye ugoamaka se "kukwirira kwakakwirira" kusarudzwa. Ronga izvi nokukurumidza muzuva sezvinobvira; vanhu vazhinji havanyanyi kurega kurovedza muviri mangwanani.

- Chengetedza zviri nyore. Izvo zvakanyanya zvipingaidzo zviripo pakati pako nebasa rako rekuita, zvishoma mukana iwe wekuzviita, kunyanya panguva ino yegore. Tanga zvigadziriso zvino zvinozoita kuti maekisesaizi ave nyore kuita gare gare, sekuchinja maekisesaizi ejimu kuenda kumba kwako, kuisa mari muvhidhiyo nyowani yekurovedzera muviri kana kusarudza kuita zvepasi-kuchengetedza mabasa sekumhanya, kufamba kana kukwira makomo.

- Ita zvakawanda munguva shoma. "Kudzidziswa kwepakati kunonyanya kushanda-nguva, nekuti kunopisa macalorie mazhinji munguva ipfupi," anodaro Miami-based Minna Lessig, "Health Watch" anobatsira muviri weCBS 'The Early Show. Nekuchinjanisa kuputika kwepamusoro- uye kwakadzika-kusimba cardio, mukadzi ane paundi-145 anokwanisa kupisa mazana maviri maviri- mazana mashanu emarori mumaminetsi makumi maviri chete. Ingova nehungwaru nekudzidziswa kwepakati: Ita aya marudzi ekurovedza muviri kwete kanopfuura katatu pavhiki, uye uve nechokwadi chekutarisa kurova kwemoyo wako (ona pazasi) kuti urege kuzvinyanyisa uye kuzvinetesa.

Dambudziko: Kufamba

Mhinduro: Tora kurongedza. Kana uri kuenda kunze kweguta kumazororo, kuronga kusati kwasvika rwendo kunogona kuenda kure kure kudzivirira mamwe mapaundi. "Rongedza mapfekero ekurovedza muviri uye zvishandiso zvakadai semabhendi ekudzivirira uye kunyangwe vhidhiyo yekurovedza muviri," anodaro Schumm. Kana iwe wakaenda kune kuedza kuadhonza, mikana iri nani iwe unoashandisa.

- Gadza bhawa zvishoma pasi. Kuedza kutevera hurongwa hwemaekisesaizi hwakanyanya paunenge uchifamba kungasava kwechokwadi. Saka, ingovavarira kuita zvakawanda sezvaunogona. "Haufanire kuita basa rako rakazara paunenge uri munzira," anodaro Princeton, NJ-based Ed Hewitt, ane mupepeti uye munyori wegwaro rekufambisa repamhepo "The Independent Traveler" (independenttraveler.com). Kunyangwe iyo yakapfava yemaminitsi makumi maviri ichakubatsira iwe kuchengetedza kusimba kwako, uye iwe unogona kudzoka pane yakaomesesa hurongwa paunodzokera kumba, Hewitt anowedzera.

Dambudziko: Kuneta

Mhinduro: Ita kufamba. Mikana yekuti unenge uchinzwa kuneta kakawanda mwedzi uno -- asi dzimwe nguva miviri yedu haina kuneta; pfungwa dzedu dzinongotikurudzira ivo vari, anodaro Kim Mulvihill, MD, mutapi venhau vezvekurapa KRON 4 News muSan Francisco. Saka, edza izvi: Kana uchinge wanyanya kuneta zvekutadza kurovedza muviri, chingotanga kufamba, uye rega muviri wako uone nguva uye kusimba. Unogona kuwana kuti unokwanisa kupfuura zvawaifunga.

- Chengetedza kurova kwemoyo wako. Kuita maekisesaizi kunofanira kukushaisa simba pane kukunetesa -- asi kushanda zvakanyanya zvakanyanya kunogona kukudzosera kumashure uye kukubira simba rawanga uchivavarira. Kusvikira izvozvi, tekinoroji diki inogona kubatsira kutungamira nzira. "Kushandisa cheki-cheki yekurovedza muviri munzvimbo dzakakodzera 'dzakasimba' zvichave nechokwadi chekuti hauzvikunde," anodaro Mulvihill. IAmerican College of Sports Medicine inokurudzira kuti, kuti uwedzere kurasikirwa kwemafuta uye kuderedza kuneta, simba rekurovedza muviri rinofanira kuramba riri mukati mehuwandu hwe60-90 muzana yehuwandu hwemoyo wako (MHR). Kuti ufungidzire MHR yako, ingobvisa makore ako kubva pamakore 220. Kutevera nhungamiro idzi kuchaita kuti zvive nyore kupisa mafuta akawandisa pasina kutsva, inova sine qua non yekuchengetedza chimiro chako -- uye hutano hwako -- pazororo.

Ongororo ye