Kufamba Zvakanaka Sekurovedza muviri sekumhanya?

Zvemukati

• Ongororo ye

Pane zvikonzero zvakawanda zvinoita kuti vanhu vatange kumhanya: kugara mutete, kuwedzera simba, kana kubatirira iyo yekutsika padhuze neyedu yenguva refu yekurovedza muviri kupwanya (ndapota tevera matipi edu ejimu maitiro usati waita chero kufamba!). Kumhanya kunogona kubatsira kuchengeta moyo wakagwinya, kugadzirisa manzwiro, uye kudzivirira kurwara; plus ongororo dzichangoburwa dzawana kumhanya inzira yakanaka yekudzora uye kuchengetedza huremu. Asi tsvagiridzo inoratidza kuti kuenda kuzere kumhanya haisiyo yega nzira yehutano hwakanaka.

Iye zvino Famba (kana Mhanya?) It Out-Icho Chinodiwa-Ku-Kuziva

Nepo kufamba kuchikwanisa kupa hwakawanda hwakafanana hutano mabhenefiti ane hukama nekumhanya, ongororo ichangoburwa inoratidza kumhanya kungave kuri nani kubheja kune avo vari kutsvaga kudurura mamwe mapaundi.Zvisingashamisi, vanhu vanoshandisa simba rakapetwa kaviri nehafu pakumhanya pane kufamba, kungave kuri panjanji kana pachitsiko. Saka kune munhu ane 160-lb, kumhanya kunopisa dzinosvika mazana masere macalorie paawa zvichienzaniswa neanosvika mazana matatu macalorie achifamba. Uye izvo zvakaenzana nechidimbu chakakura chepizza (ndiani asingadi mibairo yezuva rekubiridzira?).

Chimwe chinonakidza, chidzidzo chechangobva kuitika chakawana kuti kunyange apo vamhanyi nevafambi vakashandisa simba rakaenzana (zvinoreva kuti vanofamba vakapedza nguva yakawanda vachidzidzira uye vakavhara madaro makuru), vamhanyi vachiri kurasikirwa nehuremu. Havazi ivo chete vamhanyi vakatanga kudzidza vari vatete kupfuura vafambi; ivo zvakare vaive nemukana uri nani wekuchengetedza yavo BMI uye chiuno chakatenderera.

Musiyano iwoyo unogona kunge uchitsanangurwa neimwe ongororo ichangoburwa, iyo inoratidza kuti kumhanyisa kudzora kwedu mahormone ekuda kudya zviri nani pane kufamba. Mushure mekumhanya kana kufamba, vatori vechikamu vakakokwa kubuffet, uko vafambi vaidya macalorie makumi mashanu kupfuura zvavaive vapisa uye vamhanyi vakadya vangangoita mazana maviri macaloriki pane zvavaipisa. Vamhanyi vaivewo nemazinga akakwirira ehormone peptide YY, ayo anogona kudzora chishuwo.

Kunze kwekuderedza uremu, kufamba kunogona kunge kuchiri kubatsira zvakanyanya kuhutano hwedu. Vatsvakurudzi vakatarisa data kubva kuNational Runners 'Health Study uye National Walkers' Health Study uye vakaona kuti vanhu vakashandisa huwandu hwakafanana hwemakoriyori-zvisinei nokuti vaifamba here kana kuti vaimhanya-vakaona zvakanaka zvakafanana zvehutano. Tiri kutaura njodzi yakaderedzwa yehypertension, high cholesterol, uye chirwere cheshuga, uye hutano huri nani hwemoyo. (Uyezve tarisa uone: Greatist's Yese Inomhanya Zviwanikwa)

Asi kunyangwe ivo vanomhanya-nguva vatambi vangangoda kufunga kaviri vasati vapuruzira kure nguva dzese. Kumhanya kunoisa kushushikana kwakanyanya pamuviri uye kunowedzera njodzi yekukuvara senge ibvi remumhanyi, hamstring strains, uye inotyisa kupatsanurwa kweshin (iyo inotambudza kunyangwe vamhanyi vasingachinjike). Uye zvechokwadi, vamwe vanhu vanongoda kutora zvinhu zvinononoka.

Famba Iyi Nzira-Yako Yekuita Chirongwa

Kana kumhanya kusiri mumakadhi, kufamba nezviyereso kungave iri inotevera mhinduro yakanakisa yekupinda mukusimbisa simba. Imwe ongororo yakaratidza kufamba ne 4 m.p.h sipidhi pachitsiko chine uremu hwemaoko nezviziso zvemakumbo kwaifananidzwa nekumhanya pa5 m.p.h pasina imwe pondoji. (Uye kana chero munhu akatarisa kaviri, zviyero zvemaoko zviri zvachose izvozvi, havazivi here?)

Hazvina mhosva kuti inhanho ipi inonzwa zvakanaka, gara uine chokwadi chekuti muviri wagadzirira kuita. Makumi makumi matanhatu muzana evamhanyi vanowana kukuvara kwakakomba zvakakwana kuti vadzivise kushingairira. Saka yeuka kuti chikamu cheziya chinogona kunge chakanyanya kunetsa kana kutaura naiye shamwari yekudzidzira kunotisiya tichipeperesa mweya (AKA iyo "hurukuro bvunzo" KUKUNDA). Kuteerera muviri uye kupedza kudziya kwakakodzera-kudzika uye kutonhora pasi inzira dzose dzekudzivirira kukuvara, saka gara uine ruzivo uye upedze nguva yakawanda uchimhanya pane treadmill (uye nguva shoma uchimhanya kuna chiremba).

Kubhowekana nekufamba nekumhanya? Kune angangoita, o, a bazillion dzimwe nzira dzekuramba uchishanda, kubva yoga uye pilates kusvika pakusimudza uremu uye kuchovha bhasikoro, uye zvakanakisa zvese zviri pakati. Usatya kuedza zviitwa zvitsva kuti ugare uchifara uye uine hutano!

Iyo Yekutora

Yakajairwa cardio (chero ipi inomhanya) inogona kubatsira kuchengetedza muviri wakagwinya, tisingatauri kuvandudza manzwiro uye masimba esimba. Asi, pamakumbo pamakumbo, kumhanya kunopisa kanokwana ka2,5 zvakapfuura macalorie kupfuura kufamba. Kumhanya kunogona kubatsira zvakare kudzora chishuwo chekudya, saka vamhanyi vanogona kurasikirwa nehuremu kupfuura vafambi zvisinei kuti vafambi vanosvika papi. Kunyange zvakadaro, kumhanya hakusi kwemunhu wese; kuenda kuzere-kumhanya kunogona kuwedzera njodzi yekukuvara. Kuwedzera zviyereso zvemaoko uye zvitsitsinho zvinogona kubatsira kusimudza kusimba uchiramba uchimhanya zvishoma.

Nyaya iyi yakatanga kuiswa Ndira 2012. Updated May 2013 by Shana Lebowitz.

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Ongororo ye