Kurega Kudzidzira? Hwako Hwehutano Kufambira Mberi Kunokurumidza Kupfuura Zvaunofunga

Zvemukati

• Ongororo ye

Ne kutonhora kuri kudzikira uye mhemberero dzichizadza karenda yako, mazororo inguva iri nyore yekuzvipa iwe yemahara pasa pane ditching yekurovedza muviri. Uye kana zvikadzikisira kushushikana kwako, isu tese tiri kusvetuka mashoma maekisesaizi-mushure mezvose, zvine hutano kuyera-shure kashoma pagore. Asi kana iwe ukarega kurovedza muviri zvakakwana, hazvo, pamwe haungafarire mhedzisiro: Unogona kurasikirwa kusvika makumi mashanu muzana ezviwanikwa zvako zvakaoma-zvakawanikwa vhiki imwe chete yekusaita basa, sekureva kwemurairidzi Pete Magill, matanhatu-nguva masters nyika yekuyambuka-nyika shasha uye munyori we Vaka Muviri Wako Unomhanya: A Total-Muviri Fitness Plan yeVose Vanomhanya Kure, kubva kuMilers kuenda kuUltramarathoners-Mhanya Kure, Nekukurumidza, uye Kusakuvara.. .

Hauzorasikirwe nesimba rako rese uye nekutsungirira (tenda kunaka!), Asi kutora zororo kuchabvisa pane chero kugadziridza kwawakaita mumavhiki apfuura. Mushure meizvozvo, iwe ucharasikirwa neimwe 50 muzana yezvinowanikwa kugwinya zvinosara nevhiki yega yega yakapotsa. "Zvese ndezvekupa uye kudiwa," anodaro Jason Karp, Ph.D., physiologist uye munyori we Kumhanya Kwevakadzi. "Kana isu tichirovedza muviri, tinokurudzira kusangana kweprotein, senge mitochondria nema enzymes, kuzadzisa kudiwa kwatinoisa pamiviri yedu. Patinorega kurovedza muviri, tinobvisa izvo zvinoda, saka tinotanga kurasikirwa nehupenyu hwedu."

Sei muviri wako uchitendeukira kwauri nekukurumidza?

Iko kuita kweketani. Chekutanga, huwandu hweropa hunowanikwa kuti mwoyo wako upombe huchatanga kudzikira mushure mevhiki chete. Iko vhoriyamu yemitochondria mumhasuru dzako zvakare inoderera kana iwe uchienda kunotonhora turkey. "Aya ndiwo madhizaini madiki emagetsi anogadzira edu ese aerobic simba," Magill anotsanangura. Uye iwe ucharasikirwa necapillary density (ndihwo huwandu hwetsinga diki dzeropa dzinotakura okisijeni nekudya kumasero ako). Panguva imwecheteyo, huta hwako hunomira kushandisa nzira dzinodzora kupunzika kwemhasuru, zvichikonzera kushaya simba kwemhasuru uye simba shoma kuseri kwekufamba kwese. Izvi zvinotungamirawo kune mashoma anoshanda mafuta kana ekuekisesa hupfumi, zvinoreva kuti muviri wako unoda oxygen yakawanda kuti basa riitwe. Uyezve, ma enzymes anokonzera metabolism mumasuru ako kuderera. Izvo zvese zvinowedzera kumusoro kuchinhu chimwe: Iwe haugone kusundira moyo wako, mapapu, mhasuru, uye nepfungwa zvakanyanya sezvawaimbogona.

Kusununguka pamavhiki ako maviri apfuura kubva?

Tinoziva: Zvinonzwika zvinotyisa. Asi ramba uchifunga kuti zvakare zvakanaka kutora zororo nguva nenguva. "Kuderedza kugwinya kwako kamwe kana kaviri pagore - kwevhiki mbiri kana nhatu panguva-inobvumira system yako yekutya kuti idzokere, mhasuru uye nyama dzakabatana kuti dzigadzirise zvakakwana, uye mamwe masisitimu kuti apore kubva pane zvinodiwa pakudzidziswa," Magill anotsanangura.

Ndicho chikonzero vamhanyi vekutsungirira mukumhanya, kuchovha bhasikoro, kushambira, uye mimwe mitambo vachivaka nguva yekudzikira muzvirongwa zvavo zvekudzidzira. Kuwedzeredza kunogona kunyanyisa kupfuura kudzikisira nekuti kunogona kutungamira mukukuvara kana kuneta. Kunetseka nezve taperi pamberi pechiitiko chikuru? Mazuva mashoma ekuzorora anokusiya uri muchimiro chepamusoro: Muviri wako wakawana mukana wekupora nekugadzirisa kubva pamabasa ako ekupedzisira akaomarara, asi hausati warasikirwa nekusimba. (Ndezvipi zvakanaka? 9 Zvikonzero Zvekusvetuka Kwako Workout ... Dzimwe nguva.)

"Kusaronga mabhureki, kune rumwe rutivi, kunogona kukusiya iwe uchisveta mweya uri pakati pekudzidzira kutenderera," Magill anonyevera. Pese pazvinogoneka, ronga kuronga mazororo mushure menguva yekudzidziswa kwakaoma nekudzikisa chiitiko chako, asi kwete kuenda kunotonhora turkey zvachose. Zvichava nyore pane muviri wako pane kusaita zvakakwana. Wobva wareruka uchidzokera mumuitiro mutsva wekudzidzira kana wazorodzwa (kazhinji mavhiki maviri kusvika matatu, nyanzvi zhinji dzinobvumirana). (Tanga zvakare nenzira kwayo, nemaitiro eKusvetuka Kudzokera Mukuita Kwako Kwekusimba.)

Unoda kugara muchimiro panguva yakarongwa yekudzika kana chirongwa chisingatarisirwi chakabatikana?

Kusimba kwakakosha kupfuura kureba kana kuwanda kwenguva kuti ugare wakasimba, saka pazvishoma, ita mashoma ekurovedza muviri pane kusvetuka zvekurovedza muviri zvachose, Karp anoratidza. Magill anokurudzira kurovedza muviri kanokwana katatu pavhiki panguva imwecheteyo seyakajairika, asi kucheka nguva yechikamu chega cheziya chehafu nehafu (kana kunyangwe zvikamu zviviri kubva muzvitatu), asi neyakaenzana seyako yaunowanzo shanda. Semuenzaniso, kana iwe unowanzo kuchovha elliptical kwemaminitsi makumi matanhatu pa9-mineti pakirogiramu imwe neimwe, kwira kwemaminitsi makumi matatu panguva imwechete kuti uchengetedze hutano hwako.

Kana iwe ukadonha kubva pangoro zvachose, usanetseka.

Unogona kuidzosera nenguva. Asi iwe uchafanirwa kuve nemoyo murefu: "Zvinosuruvarisa, zvinotora nguva yakareba kuti uwane hutano shure pane zvazvinoita kuti urasikirwe nekuti zvinotora nguva yakareba kugadzira mapuroteni pane ekuti iwo mapuroteni adzikisike," Karp anodaro. (Svetukira mukati zvakachengeteka neMaitiro Ekudzokera kuKushanda Kunze.)

Kana iwe ukarasikirwa nekutsungirira kusimba-iyo mitochondria nemacapillaries-iwe unozoda nguva yakafanana yekuvaka patsva sezvazvakakutorera iwe kuti uwane pakutanga (anenge masvondo gumi nemaviri kusvika gumi nemana kuti usvike peak shape, Magill anodaro). (Kurumidza kufambira mberi muMavhiki mana kuti Ukwane: Yese-Muviri Makeover.)

Iye zvino kune dzimwe nhau dzakanaka: "Kana iwe wakarasikirwa neuromuscular fitness-iyo nzira dzinodzora mhasuru yako-unogona dzimwe nguva kudzorera muviri wako zvishoma sezuva," Magill anokurudzira. "Short hill sprints yakanaka kune iyi kana uri mumhanyi!"

"Ishandise kana kurasikirwa nayo" inogona kunge iri yechokwadi, asi kuramba uri muchimiro chiri nyore sekuita mashoma akanyanya kushanda svondo rega rega. Uye kudzokerazve muchimiro kunoreva kuisa basa rakaoma rakafanana iwe rawakaita kekutanga kutenderera. .

Ongororo ye