Izvo Zvakanakira Kuenda Kusina Kuvharwa Panguva YeKushanda Kwako

Zvemukati

• Yekumhanya Kwakadzikama
• Zvenguva Yekudzidzira
• Zvemasimba maseketi
• Ongororo ye

Yako tekinoroji gadget inogona kukuudza kuoma, nekukurumidza, kana kure kwauri kuenda panguva yekurovedza muviri nekunyatso dhiri sergeant, saka nei uchizodikitira usina? Nekuti sainzi inoti pane kukosha mukubhururuka wega solo dzimwe nguva uye kudzidza kuona kusimba kwako uye kugona kugona. "Isu tatoziva zvakawanda nezve miviri yedu, nekuda kwehunyanzvi hwekugwinya," anodaro Greg McMillan, chiremba wezvekurovedza muviri uye muvambi weMcMillan Running online coaching. "Kana iwe uchinzwisisa kubatana pakati pemanzwiro aunoita uye nemabatiro aunoita pamusoro peizvozvo, iwe uchagara uchikwanisa kuwana zvakanyanya kubva mumuviri wako." (Uri Kupindwa Muropa neIy iPhone Yako here?)

Kutanga, kuteerera zviratidzo zvemuviri wako ndezvechokwadi: Tsvagiridzo kubva kuYunivhesiti yeWisconsin-LaCrosse inosimbisa kuti bvunzo yechinyakare-yechikoro muyero wakaringana wekuedza kwako panguva ye Cardio. Enda padanho raunogona kutaura chete mumitauro yakashata uye iwe uri munzvimbo ine mwero, kana 50 kusvika 65 muzana yezvaunogona kuita. (Kana iwe uchigona kutaura mumitsara yakazara, iwe uri pasi payo; kana iwe uchifema, iwe uri pamusoro payo.) Uyezve, uchizvibvunza iwe nyore "Ndinonzwa sei?" inogona kuratidza zvirinani mapinduriro auri kuita kudzidziswa pane chiyero chechinangwa, senge kurova kwemoyo, inogona, maererano neongororo ichangoburwa yezvidzidzo mu British Journal yeSports Medicine. "Nekuongorora zvakawanikwa muzvidzidzo makumi mashanu nenhanhatu zvaisanganisira matanho ekuzvimiririra uye ane chinangwa, takaona kuti nhanho dzekuzvimiririra dzaive nani pakuratidza kuti mutambi aipindura sei pakudzidziswa," anodaro munyori anotungamira Anna Saw, anokurudzira kunyora pasi kuti kurovedza muviri kunokuita sei. inzwa, pamwe chete nemamwe matanho ako. (Waiziva here Mahara Mahara Fitness Apps Haatombo Sangana nePanyama Chiitiko Gwara?)

Kurovera mune subjective-kufema kwako uye kuneta kwemhasuru dzako-kunobatsira kuti utarise kufambira mberi uye kuona pauri kusimuka, saka iwe unoziva nguva yekusundira miganhu yako. (Zvimwe gare gare nezvekuti izvo zvinogona kududzira sei mukukura kukuru kwehutano.)

Dambudziko nderekuti, vanhu vazhinji vanoita maekisesaizi, vachizvivhiringidza nemaune kuitira kuti vagone kufuratira kusagadzikana uye vanonamira kusvika kupera kwechirongwa, anodaro Jo Zimmerman, mudzidzisi weinesiology paUniversity yeMaryland. Tese tave nemhosva pazviri, tichikwenya playlist kuti ukanganwe kurema kwakaita makumbo ako panguva yechitatu seti ye squats kana homestretch kwenguva refu. Asi zvinogona kuve zvakangwara kupinda mumubatanidzwa; ndiko kuti, imwe yaunoteerera kumuviri wako kuitira kuti ugone kutarisisa nhamburiko yako yese pakusimbisa kuburikidza nekurovedza muviri kana kutsigira zvishoma kana zvichidikanwa, Zimmerman anodaro.

Kupinda munzvimbo yekubatana kunodzika kusvika kuzvinhu zviviri, McMillan anoti: Kuchengeta pfungwa yenhanho yako yekuedza uye kusarudza madyiro aunoita simba rako panguva yekurovedza muviri. "Hapana chinangwa chakanangana nekugona kwakanyanya kunowanikwa kwatiri pane chero zuva," anodaro. "Saka kutarisa nemuviri wako kuchakubatsira kuongorora kuti ungazvigovera sei."

Kuti unyatsoenderana nemuviri wako panguva yekurovedza muviri uye kuti ine simba rakawanda sei mutangi, McMillan anokurudzira kuyedza isina kuvharwa Workout kamwe pasvondo. Shandisa matipi ake pazasi kugadzirisa maitiro ako uye iwe uchavaka chaiyo tarisiro yekuiuraya kunyangwe iwe wakazara waya. (PS Yako Nhare mbozha Iri Kuparadza Nguva Yako Yekuzorora.)

Yekumhanya Kwakadzikama

Sunga chishandiso chako uye unamatire kune yekuenda-nzira kuti iwe uzive yako yakajairika kumhanya kwedaro iro, uye edza kuimhanyisa mune yakafanana kana nekukurumidza nguva. Nekuti uri kuenda nekunzwa, wachi kana GPS haizotaure mafambiro ako, uye unogona kunyatsopururudza nemako mamaki apfuura, McMillan anodaro. Funga nezvehutano hwekumhanya, anowedzera. Chengetedza nhanho yakadzikama (uye shandisa aya matipi gumi ekuvandudza maitiro ako ekumhanya). Zvichienderana nekusimba kwako, kufema kwako kunofanirwa kubva pakutaura kusvika pakufemera zvine mwero nekukwesha, asi haufanirwe kunzwa sekunge haugone kuburitsa mazwi mashoma. Kana kufema kwako kusingachadzoreki kana kumhanya kwako kusingaite, muviri wako uri kukuudza kuti iri kurohwa uye kuti yave nguva yekudzosa kumhanya kwako zvishoma.

Zvenguva Yekudzidzira

Rega mweya wako uve murairidzi wako panguva idzi pfupi asi dzakanyanya kuputika. Munguva yekusundidzira, haufanire kunge uchikwanisa kutaura anodarika rimwe kana maviri mazwi, uye yako tempo inozotanga kukwenya kusvika kumagumo. (Kana zvikasadaro, enda zvakanyanya!) Asi ndiyo iyo kupora chinguva chakakosha pano, McMillan anosimbisa, nekuti kupora nekukurumidza kunokutendera kuti uite padanho repamusoro pane inotevera seti-yakatarwa. Kufema kwako kunofanira kudzoka pakutaura, asi kwete pamwero wakasununguka zvachose. Ipa muyero wekuyera kwemoyo kuyedza: Nyore chengetedza index yako nepakati zvigunwe mukati meiyo ruoko rwakatarisana, verenga kurova kwemoyo iwe kwaunonzwa mumasekondi gumi nemashanu, uye uwande iwo mana kuti uwane kurova kwako paminiti (bpm). Kuti uwane zvakanyanyisa kubva mumuviri wako, unoda kuti moyo wako ugo dzokera ku120 kusvika 140 bpm usati watanga nguva yako inotevera, McMillan anodaro. Zvakaguma nei? Iwe unozogona kukamba yako kumhanyisa notch, uchiita yega yega Sprint iset ultra-inoshanda.

Zvemasimba maseketi

Kana iwe wajaira kuita maseketi ako akasungirirwa kune yemoyo yekutarisa, kuongorora kuti mweya wako unonzwika sei uye mhasuru zvinonzwa zvichakubatsira iwe kuwana muviri wako wepanyama-simba chikumbaridzo, kuti iwe ugone kuzvisundidzira. Tsandanyama dzako dzinofanira kunzwa dzakabatanidzwa uye dzichikwanisa, uye kufema kwako kunofanira kudzoka kune imwe nhanho yakasununguka paunenge uchizorora pakati peseti. Asi panguva yekusimudza kwaunenge uchiita mareps akawanda sezvinobvira muminiti imwe, unofanirwa kunzwa kufema kwako kuchirema zvekuti unogona kutaura izwi rimwe chete kana maviri panguva, anodaro McMillan. Kana fomu yako ikatanga kuputsika, dhaira kumashure uremu kuti urege kukuvara. (Uye edza idzi Nzira Dzinoshamisa Kuita Kuti Simba Rekudzidzisa Kunzwe Nyore.) Anokurudzira kushandisa imwe-two rep bvunzo: Muchikamu chako chekupedzisira, unofanirwa kunzwa sekunge haugone kuita wekupedzisira kusvika kuviri reps nefomu yakanaka. . Kana uine jusi rakawanda rakasara mumhasuru dzako, edza imwe, ipfupi kutenderera nezviyereso zvishoma zvinorema.

Ongororo ye