Sei Iwe Uchinzwa Uine Mhepo Paunofamba Kukwira Masitepisi?

Zvemukati

• Ongororo ye

Kune vanhu vanoita kuyedza kushanda nguva dzose, zvinogona kushungurudza uye kuvhiringidza kana zviitiko zvezuva nezuva zvichiratidzika kuva zvinonetsa mumuviri. Nyaya iripo: Iwe unorova jimi pane reg, asi kana iwe ukatora masitepisi kubasa, unenge wakazara mhepo. Chii chinopa? Kana iwe uri kuisa toni yekuedza pajimu, nei chimwe chinhu chakajairika chichinzwa chakaoma kudaro? (BTW, tsvagiridzo inoratidza kuti kutora masitepisi kunochengeta uropi hwako hune hutano uye hudiki.)

Kutanga, iwe unofanirwa kuziva kuti kunzwa kunze kwekufema kana iwe uchisvika pamusoro pematanho hachisi chimwe chinotyisa chiratidzo cheyambiro nezve hutano hwako. "Kana iwe uri muchimiro asi uchinzwa kushoma kwekufema uchisimudza mashoma masitepisi, usazvidya moyo!" anodaro Jennifer Haythe, MD, chiremba wezvemwoyo uye codirector weWomen Center yeCardiovascular Health kuColumbia. "Hausi wega. Kukwira masitepisi ibasa rakaputika uye rinoshandisa mhasuru zhinji mumuviri wako. Muviri wako unoda kuwedzera kamwe kamwe muoksijeni, saka kufema kwakanyanya kwakajairika," anotsanangura. Phew. Zvino zvatabvisa izvo munzira, hezvino zvimwe zvezvikonzero masitepisi akaomarara kunyangwe wakanyatsokodzera, uyezve kuti ungaita sei kuti kunzwa kwemhepo kubve.

Iwe haudziye usati watora masitepisi.

Funga nezvazvo. Paunenge uchishanda, zvinowanzotora maminetsi mashoma kuti zvinhu zvifambe, handiti? "Yakajairika 60-miniti yeCardio kirasi, nedhizaini, inosanganisira 7- kusvika 10-miniti yekudziya-iyo inowedzera zvishoma nezvishoma kurova kwemoyo wako uye kuyerera kweropa, izvo zvinokugadzirira iwe kune iri kuuya dambudziko remoyo," anotsanangura kudaro Jennifer Novak, CSCS, a. performance kudzora murairidzi pa PEAK Symmetry Performance Strategies. Paunosunga masitepisi, hausi kuita chero basa rekugadzirira kuti udziirwe kare. Panzvimbo pekuwedzera zvishoma nezvishoma moyo wako uye oxygen zvinodiwa, uri kuzviita zvese kamwechete, zvinova zvinonetsa kune muviri wako.

Masitepisi anoshandisa mapoka akawanda emhasuru.

"Vamhanyi vangu vanogara vachindibvunza kuti sei vachigona kumhanya nhangemutange asi kukwira masitepisi kumhanya kunovasiya vasina mweya," anodaro Meghan Kennihan, NASM Certified Personal Trainer uye murairidzi weUSATF anomhanya. Zvichitaurwa zviri nyore, imhaka yekuti kukwira masitepisi kunoda akawanda emhasuru dzako. "Kukwira masitepisi kunoshandisa tsandanyama dzakawanda pane kufamba," Kennihan anotsanangura kudaro. "Iwe urikunyanya kuita mapapu kukwira nekurwa nemagetsi. Kana iwe uri kutoshanda nesimba kudzidzira chiitiko chinotyisa chakafanana netriathlon kana nhangemutange, saka kusimuka masitepisi kuri kungopa basa rako rinorema, saka makumbo nemapapu zviri kukuzivisa. "

Masitepisi anoda rudzi rwakasiyana rwesimba.

Kukwira masitepisi kunoshandisawo imwe sisitimu yesimba pane yakajairwa cardio yekare, iyo inogona kuita kuti inzwe zvakanyanya kuomarara, Novak anodaro. "Iyo phosphagen simba system ndiyo inoshandiswa nemuviri kukurumidza kuputika kwesimba uye kwemaboti mapfupi anogara asingasviki masekonzi makumi matatu.Mamorekuru anoshandiswa kupa simba rerudzi urwu rwekurovedza muviri (anonzi creatine phosphate) haawanike." Izvi zvinoreva kuti une simba shoma rekukurumidza kuputika kupfuura zvaunoita kune yakatsiga mamiriro e cardio work, saka chokwadi chekuti unoneta nekukurumidza Hazvishamisi kana ukafunga kuti simba racho riri kubva kupi. (Kana uchida kudzidzisa masitepisi chaizvo, edza iyi total-body stair workout kuitira HIIT cardio blast.)

Heino chiyero chiri nani chekugwinya.

Chii chinokosha? Iwe unogara uchingowana zvirinani * zvishoma * wakaneta kukwira masitepisi muhupenyu hwako hwezuva nezuva, uye hazvireve chero chinhu chakakosha nezve kukodzera iwe kana kuti kwete. Chinonyanya kukosha, nyanzvi dzinoti, inguva yakareba sei yaunotora iwe kupora. Unokodzera zvauri, inguva shoma yatinozotora kuti muviri wako udzokere pahunhu hwawo mushure mekushandisa simba. "Sezvo iwe uchivaka zvese mhasuru yemoyo uye mhasuru yemafupa nekushanda kunze, iwe unozoona yako yekurova kwemoyo nguva yekupfupisa," Kennihan anodaro. "Mwoyo wako unowedzera kushanda uye mhasuru dzako dzinowana ropa rakakura reokisijeni nekubatana kwega kwega, saka moyo wako haudi kushanda nesimba. Sezvaunowedzera nguva uye huwandu hwaunoshanda, zvinoshandura kumoyo une hutano hausi kushanda. " Saka kana iyo mhepo yekunzwa iri pamusoro pemasitepisi iri kukunetsa, isu tinokurudzira kupeta kaviri pasi pemaitiro ako ekurovedza muviri.

Ongororo ye