Pump Fiction

Zvemukati

• Ongororo ye

Pasina kupokana nezvazvo: BodyPUMP ndicho chinhu chinopisa kwazvo kurova makirabhu ehutano kubva Spinning. Yakatengwa kubva kuNew Zealand makore matatu apfuura, makirasi ekudzidzira uremu ave kupihwa kumakirabhu anodarika mazana masere munyika yese. Asi dzimwe nyanzvi dzinopokana kana chirongwa ichi, icho chinosanganisira kudzokorora kuwanda nemwenje wakareruka, zvinoenderana nezvinotaurwa.

Webhusaiti yeChirongwa inoita chirevo chakashinga. Ndizvo? Kuti uzive, Shape akatuma vaongorori kuCalifornia State University, Northridge, kuteedzera varume nevakadzi mukirasi yeBodyPUMP. Kunyangwe chidzidzo ichi chaive nekukanganisa kwacho, senge diki saizi saizi, mhedzisiro yanga isinganakidze. Mushure memavhiki masere, zvidzidzo hazvina kuratidza simba rakakura kuwana kana kurasikirwa kwemafuta emuviri. Iyo chete inogona kuyerwa bhenefiti yaive kuwana mukutsungirira tsandanyama.

Vatsigiri veBodyPUMP nemasaenzi vanotenda kuti chidzidzo ichi chaive chipfupi kuti chiongorore chirongwa ichi. "Dai [chidzidzo] chakatevera zvidzidzo zvacho kwenguva yakareba vangadai vakaona shanduko dzinoshamisa," anodaro Terry Browning, mutevedzeri wemutungamiri weThe STEP Company, muparidzi weU.S.PowerPUMP. Vatsvakurudzi vanoramba kuti mavhiki masere akanga akakwana kuedza kutaura kuti "ndiyo nzira inokurumidza kupfuura yose yekuwana chimiro."

Kunze kwenyanzvi dzakaongorora chidzidzo ichi dzinoti vhiki sere dzinoonekwa sehurefu hushoma hunogamuchirwa kuzvidzidzo zverudzi urwu. "Zvingadai zvakanaka kudai chidzidzo chakatora nguva refu," anodaro nyanzvi yezvemuviri Daniel Kosich, Ph.D., chipangamazano wezvekusimba kuAurora Cardiology Practice muDenver."Asi kune zvidzidzo zvemavhiki masere zvakaratidza shanduko huru musimba." (Ona "Zviwanikwa Zvakakosha.")

Kuedza kukuru, kudzosa zvine mwero

CSUN yekutsvagisa zvidzidzo zvakatora awa-refu BodyPUMP kirasi kaviri pasvondo uye yakadzivirira kumwe kudzidziswa kurema. "Takakumbira vatori vechikamu kuti vaenderere mberi nemaitiro avo emazuva ese e-aerobic uye maitiro ekudya," anodaro Eve Fleck, M.S., munyori anotungamira wechidzidzo, uyo akaita chidzidzo chedzidziso yatenzi wake. Chirongwa chisati chatanga uye mushure mevhiki rechisere, vaongorori vakayera masimba 'ezvidzidzo pabhenji vachishandisa bvunzo-repimo max (iyo yakanyanya kurema izvo zvidzidzo zvacho zvaigona kusimudza kamwe) uye kutsungirira kwemhasuru (kangani kadhi ravaigona kubhenji huremu hwakatarwa neYMCA kutsungirira bvunzo: makirogiramu makumi matatu neshanu kuvakadzi, makirogiramu makumi masere evarume).

Nepo 27 zvidzidzo zvakatanga chirongwa, chete gumi neshanu, musanganiswa wevanoziva uye vane ruzivo vanosimudza, vakapedza. (Vakawanda vakasiya nekuda kwekukakavadzana kwenguva, imwe nokuti chirongwa chacho chakawedzera arthritis yake.) Pashure pemavhiki masere, kuchinja chete kunoyerwa kwaiva kuwedzera kwenhamba yezvidzidzo zvekudzokorora zvebhenji zvinogona kuita. "Avhareji yekuwedzera yaive yakakosha, ingangoita 48 muzana," anodaro Fleck. Zvakare, matatu eana novices akawana simba, avhareji ye13 muzana.

Fleck anoti kutsungirira uye simba rinowedzera chikamu kune yakagadziridzwa neural coordination inowanzoitika nevanovice vanosimudza. Anoti hazvina kumushamisa kuti boka iri harina kuwana simba, sezvo zviri kunetsa kune vane ruzivo rwokusimudza maoko. Kuti uwane simba, iyo American College yeMitambo Mushonga inokurudzira kusimudza 70-80 muzana yeako-kudzokorora kuzhinji. Asi mune yakajairwa BodyPUMP kirasi, zvidzidzo zvakasimudza avhareji eanongova 19 muzana yeavo max.

Vatsigiri veBodyPUMP vanodzivirira kushandiswa kwehuremu hwakareruka. "Chikonzero chechirema chakareruka ndechekuti chirongwa ichi chakagadzirirwa kugadzirisa kutsungirira kwemhasuru," anodaro Browning. (Kutsungirira kwemhasuru, nyanzvi dzinobvumirana, kwakakosha kune zviitiko zvinotora maawa akati wandei, zvakaita sekuchovha bhasikoro, kukwira uye kutsvedza. Fleck anoti angangoda zvimwe zvidzidzo zvevadzidzi kuti aone kana vatangi vekutanga vachinyatsowana simba neBodyPUMP. Kukosha kwakakosha pakudzidza, nyanzvi dzinobvumirana, ndezvekuti izvo zvidzidzo 'zvehuremu-ruzivo rwekudzidzira zvaive zvakasiyana zvakanyanya. "Nesaizi diki yakadai yakakamurwa kuita nhanho dzakasiyana dzekusimba, zvakaoma kuwana simba rehuwandu," Kosich anodaro.

Ngozi yekukuvara?

Vatsigiri veBodyPUMP vanochengetedza kuti kutsungirira kwemhasuru kunowanikwa zvakanyanya nekuita akawanda ekudzokorora kwechiitwa chega chega. Nekudaro, tsvagiridzo inoratidza kuti kuita zvechinyakare kusvika gumi nemaviri kudzokorora kunowedzera kutsungirira kwetsandanyama, ukuwo uchivaka simba, pfupa uye zvakakwana tsandanyama misa kuti iwedzere metabolism. "Kana wawana [tsandanyama] simba unobva wawana [tsandanyama] kutsungirira, asi zviri pachena kuti zvinopesana hachisi chokwadi," anodaro Wayne Westcott, Ph.D., director director wekusimbisa muviri kuBoston's South Shore YMCA.

Kuita kudzokorora kwakawanda hakusi kungoita chete, Westcott anodaro, asi zvinogona kuwedzera njodzi yekukuvara zvakanyanya. Hapana chezvidzidzo zveCSUN zvakashuma kukuvara kutsva. "Asi kukuvara [kwakadaro] kunogona kutora nguva inopfuura masvondo masere kuti ikure," anodaro William C. Whiting, Ph.D., director webiomechanics laboratory kuCSUN uye mumwe wevanopa mazano kunaFleck.

Vatsvagiri vaivewo nehanya kuti kudzokorora kwakawanda (kusvika zana kune mamwe maekisesaizi) kunogona kukurudzira hunyanzvi. Fleck akati aigara achiona chimiro chisina kunaka, kunyanya pakati pevachangosvika. Ivo vaida kuremedza bhawa riine huremu hwakawandisa, uye nekudzokorora makumi mana kwaisakwanisa kusimudza. Akacherekedza kuti varairidzi vaibatanidzwa mukudzidza kwake vaisawanzo gadzirisa vatori vechikamu vaisimudza zvisizvo. "Kunyangwe mushure memasvondo masere, zvese zvidzidzo zvedu zvaishandisa ruoko rwakakora, musana, gokora, bendekete uye kugadzikana kwemabvi," anodaro Fleck. Browning anonongedza kuti varairidzi veBodyPUMP vanopa 15-mineti mamashopu ekudzidzisa pamberi pekirasi uye kuti vatsva vanokurudzirwa kuenda kune imwe chete vasati vatora kirasi.

Zviripachena, makirasi eBodyPUMP anonyanya kunakidza. Vatori vechikamu vanotaura kuti vanoda kusimudza masimbi kumimhanzi uye vanowana chirongwa ichi chichikurudzira. Asi makirasi akakodzera kutora here? "Kune mutsva, inzira yekutangwa nayo kudzidzira uremu," anodaro Fleck, achiona kuti zvidzidzo zvakati wandei zvakange zvanyanya kutya kusimudza masimbi kusvika vaedza BodyPUMP. Asi anokurudzira kuti kana ukaita BodyPUMP, ita kuti varairidzi varatidze maitiro echiitwa chega chega kunze kwekirasi uye kuderedza kuwanda kwekudzokorora kwaunoita kuti uderedze njodzi yekukuvara.

Kana iwe uri kutarisa kuvaka mhasuru, wedzera metabolism yako uye simbisa mapfupa ako, Fleck anodaro, namatira neyakajairwa uremu-chirongwa chekudzidzisa. Zvichakadaro, BodyPUMP inogona kukubatsira iwe kuchengetedza simba remhasuru, uye, anowedzera, "Chinhu chinonakidza kukanda mune yako maitiro kamwechete muchinguvana."

Ongororo ye