7 Zvisingatarisirwi Perks yeChando Mujaho Kudzidziswa

Zvemukati

• Uchavaka kuomarara kwepfungwa.
• Nguva yechando inogona kunyatso gadzirira nguva yekumhanya.
• Iwe unotarisira kumberi kwekutsika-tsika kumhanya.
• Kudzidziswa kunobatsira kwenguva refu yechando kunzwa ipfupi.
• Uchavaka muviri wakasimba.
• Uchasangana neshamwari nyowani ...
• ... kana kubata imwe inodikanwa nguva yega.
• Ongororo ye

Mazuva emakwikwi emuchirimo ane mawanikwe: akapfava temps, yakagovaniswa kwave-kwekupedzisira-kwakachena-kunze simba, uye kutanga kwakanaka kwemwaka. Asi kudzidzisa yemitambo yechirimo (i.e., kushinga inotonhora inotonhora temps vhiki nevhiki kana uchigara kuchamhembe, uye uchibata nenhamba shoma yemaawa ekumhanya kwezuva)? Izvozvo zvinogona kutyisa.

Uye kugadzirisa pasinei nokuti unogara kupi. "Nguva yechando iri kwese kwese," anodaro Michael McGrane, murairidzi wechikwata cheBoston Athletic Association. "Kunyange iwe uri muFlorida, kurovedza kunogona kuva kwakaoma kana iwe usina kujaira ku50-degree tembiricha."

Asi pane zvimwe zvakanaka zvinouya nekuzadza mazuva anotonhorera nekumhanya kwenguva refu uye kumhanya kwemakomo. Pano, vanomwe vavo-vakananga kubva kumhanyi uye vanomhanya makochi akavakirwa kuNortheast.

Uchavaka kuomarara kwepfungwa.

"Unonzwa wakashata kana ukamhanya mumamiriro ezvinhu akaoma," anodaro Amanda Nurse, mumhanyi wepamusoro uye Adidas anomhanya murairidzi. "Mimwe mijaho yangu yandisingakanganwe ndeiya yandaive neicicles eyelashes, ndaida Yaktrax pamateya angu, uye ndaive ndakapfeka mateturu ese anodziya andaive nawo. Vamwe vevandaitamba navo vaitopfeka magogogo ekiki."

Nekuda kweizvozvo, iwe unovaka chivimbo, chinova kiyi yekunzwa wakagadzirira kuuya zuva remujaho. Kutarisa kumashure pamazuva akaoma iwayo kunogona kukubatsirawo kukupa simba kuburikidza nemujaho (unoziva, kana uri kunzwa makumbo ako, mapapu, nemoyo, uchizvibvunza kuti sei wakasainira izvi zvakare). "Unogona kufunga shure kumazuva ose iwayo akaoma ekudzidzira apo iwe hauna kungoshinga chete mugwagwa asiwo mamiriro ekunze-uye iwe unoona kuti unogona kubata izvi," anodaro Angela Rubin, maneja wePrecision Running Lab paEquinox Chestnut Hill. "Simba repfungwa ndechimwe chezvinhu zvikuru zvekumhanya."

Nguva yechando inogona kunyatso gadzirira nguva yekumhanya.

Saka uri kutya chando nechando nemhepo. Eya, ziva izvi: "Mujaho mamiriro munguva yechando uye muchirimo dzimwe nguva angave akanaka kupfuura muzhizha. Zviri nyore kwatiri kuti tikanganwe kutonhora uye kupisa kwezhizha," anodaro McGrane. Nguva yechando inomhanya inoreva kuti haufanirwe kutarisana neallergies kana denga-yakakwira temps, zvese izvo zvinogona kunonoka iwe. (Zvakabatana: Izvo Zvinoshamisa Mabhenefiti Ekudzidziswa Mumvura)

"Paunotanga kudarika 60 kana 65 madhigirii, kuita kwese kunotanga kudzikira," anodaro McGrane. Ungangova kuti tasara tisina mvura uye Kurasa electrolytes anokosha, izvo zvinogona kuita kuti cramping uye kuneta.

Ndicho chikonzero mamiriro ezvinhu anotonhora anogona kunge ari nani. “Madhigirii makumi mana kupisa kukuru kwemujaho nekuti unenge uchipisa zvakanyanya panguva yacho,” anodaro Nurse. Chikamu chakanakisa cheizvi zvese: Unogona kuve mukutonga kwetembere yako nekumisikidza uye kudonhedza materu pakati-kumhanya, anodaro.

Iwe unotarisira kumberi kwekutsika-tsika kumhanya.

Yep, iwe unoverenga izvo chaizvo. Pamazuva ausingakwanise kutakura pfungwa yekuve kunze, iwe uchaona yekutsika-tsika ichimhanya senge zororo (uye ndeipi imwe nguva paunogona kutaura izvozvo?!). "Treadmill inokupa iwe kugona kumisikidza spidhi yaunoda kumhanya uye nekugadzira kukwirisa iwe kwaunoda kudzidzira nako," anodaro Nesi. Treadmill makirasi-ku la Barry's Bootcamp kana Equinox's Precision Running Lab-zvakare inzira huru dzekushanda pakumhanya kana zvikomo mune (inodziya!) Gadziriro yeboka. Anodaro Rubin: "Shanduko yenzvimbo inogara yakanaka, kunyanya pamazuva asina kunaka eadhigirii aya." (Yakabatana: 8 Treadmill Zvikanganiso Zvauri Kuita)

Kudzidziswa kunobatsira kwenguva refu yechando kunzwa ipfupi.

Kana chando chiri mwaka waunonyanya kufarira, hausi wega. Asi kuzvipira kune chirongwa chekudzidzisa icho chinokuchengetedza iwe kubatikana kubva muna Ndira kusvika Kubvumbi kunogona kuchengetedza pfungwa dzako kure kwemazuva mashoma, kutonhora kwetembere, uye makore ane makore. "Nguva yechando inokurumidza kupfuura paunenge uchiverenga mavhiki kumakwikwi," anodaro McGrane. "Ini ndinomhanya Boston gore rega rega, uye gore rega rega ndinoseka kuti ndiyo nzira yangu yekupfuura nemwedzi yechando."

Uchavaka muviri wakasimba.

"Muviri wako unoshandisa simba rakawanda kudziisa mweya waunofema paunenge uchirovedza muviri," anodaro Rubin. Kumhanya panzvimbo dzisina kuenzana kana pane chando, ivhu rine matombo rinoda kuti mhasuru dzako dziite zvakawanda, zvakare, anonyora. Muchokwadi, kumwe kuongorora kwakaitwa kubva kuYunivhesiti yeMichigan kwakaratidza kuti kufamba munzvimbo dzisina kuenzana kunoda kuti tishandise 28 muzana simba rakawanda kupfuura zvataizoita panzvimbo yakati sandara. "Kumhanya panzvimbo yechando kunogona kumisikidza moyo wako zvakanyanya kuti urambe wakatsiga," anotsanangura Rubin. "Paunenge uchiedza kuchengeta fomu yako uye usatsvedza kana kudonha, moyo wako unopisa kuti ugadzikane."

Uchasangana neshamwari nyowani ...

Pro tip: Usaite yako yakareba kumhanya wega. "Hushamwari hwaunonzwa panguva yekudzidziswa kwechando hunoshamisa," anodaro Mukoti. "Kana iwe uchidzidzira mumamiriro akashata (kunyanya chando nechando!), Vamhanyi vanobatana chaizvo, vanopa kurumbidzwa, uye vanoshanda pamwechete kuti zviitwe zvisinei nemamiriro ekunze." Kuti uwane boka rekumhanya padhuze newe, tanga nekutarisa hunyanzvi kumhanya kana zvitoro zvemitambo uye studio dzekudzidzira, idzo dzinowanzovagamuchira pakupera kwevhiki.

"Kana iwe uchimhanya neboka, zvinogona kutungamira kune hushamwari hunogara-kunyanya pane refu kumhanya. Iwe unosvika pakuziva mumwe munhu," anodaro Mukoti. Uyezve, chikamu chikuru chekubudirira munhangemutange kuzvipira kukudzidziswa-uye kana uine shamwari kana vaunoshanda navo vari kuvimba newe kuti uratidze, zvinokupa kukurudzira kuti uvepo nekuti haudi kurega. ivo pasi! (Zvakabatana: Zvakanakira Kujoinha Boka Rinomhanya-Kunyangwe Usiri Kuedza Kuisa PR)

... kana kubata imwe inodikanwa nguva yega.

"Kunodziya mamiriro ekunze kunounza vese vanomhanya-uye mhomho," anodaro Kelly Whittaker, makumi maviri-nguva marathon uye murayiridzi paB / SPOKE, studio yemukati yebhasikoro muBoston. Asi kumhanya pazuva rinotonhora, rinotonhora kunogona kureva kuti une mugwagwa kana nzira yauri wega uye unogona kutora nzvimbo yacho nenzira yakasununguka. "Hapana chinhu chiri nani sekumhanya kupfuura nzvimbo yakafukidzwa nesinou." Tsvaga nharaunda nharaunda kunyange yakatowanda zen factor. Tsvagiridzo kubva kuStanford University inoona kuti kushandisa nguva munzvimbo huru dzekunze (uye isu hazvireve kuti migwagwa yeguta) kunodzikamisa huropi, nzvimbo dzinozorodza dzakabatana nechirwere chepfungwa, zvakanyanya kupfuura nzvimbo dzakabatikana.

Ongororo ye