Sei Vakadzi Vanoekisesaiza Vachinyanya Kunwa Doro

Zvemukati

• Uri Kunanga Yakananga Kubva Spinning kuti Happy Hora
• Iwe Wanyanyisa Kudhakwa Husiku, uye Wakave Une 7AM Workout Kirasi
• Uri Kutevera Boozy Brunch neAmasikati Workout
• Ongororo ye

Kune vakadzi vazhinji, kurovedza muviri uye doro zvinofambidzana, huwandu huri kuwedzera hweuchapupu hunoratidza. Kwete chete kuti vanhu vanonwa zvakawanda pamazuva pavanenge vachirova gym, maererano netsvagiridzo yakabudiswa mujenari Hutano Psychology, asi vakadzi vanonwa zvine mwero (zvichireva zvinwiwa zvina kana zvinomwe zvinwiwa pasvondo) vane mukana wakapetwa kaviri wekushanda kunze kwevezera ravo vanorega, kudzidza kuYunivhesiti yeMiami kwakawanikwa. Inoshanduka barre kirasi uye bhawa yakafanana nehuropi hwako. "Kudzidzira uye kunwa doro kunoitwa nenzira imwechete nenzvimbo yemubairo yehuropi," anotsanangura kudaro J. Leigh Leasure, Ph.D., director weeuroscience lab kuYunivhesiti yeHouston. Dzese dzinokonzeresa kuburitswa kwekunzwa-kwakanaka neuro-makemikari senge dopamine uye endorphins. Saka kune imwe nhanho, kunwa mushure mekurovedza muviri kunoenderera mberi zvine musoro.

Sezvo yako yekurovedza yakakwira kupera, uropi hwako hunotsvaga nzira dzekuwedzeredza iyo buzz, senge kuve nehotera, Leasure anodaro. Boot campers uye bar goers vanogona kunge vaine hunhu hunopindirana zvakare. Vese vari vaviri vanogona kunge vari vanotora njodzi, vakagadzirira kutsvaga zviitiko zvinounza iyo endorphin kumhanya. Uye kunyangwe iwe uchigona kunwa zvakanyanya kupfuura shamwari dzako dzisina kukwana, tsika yacho haina kushata pazvinangwa zvako zvekusimba. Muchokwadi, pane nhau dzakanaka. "Kunze kwekunge uchidzidzira makwikwi akakomba, kunwa chinwiwa chimwe kana zviviri kamwe pasvondo mushure mekurovedza muviri pamwe hazvizove nemhedzisiro pakugadzirisa tsandanyama uye kupora," anodaro Jakob Vingren, Ph.D., mumwe purofesa. paYunivhesiti yeNorth Texas, uyo anoongorora zvinoitwa nedoro pane kurovedza muviri. Mune zvimwe zviitiko, doro rinogona kutowedzera hutano hwehunhu hwaunowana kubva mukushanda. Vakadzi vainwa girazi rimwe chete rewaini kashanu pasvondo uye kurovedza muviri kwemaawa maviri kusvika matatu pasvondo vakavandudza cholesterol yavo mukati megore, tsvakurudzo yakaitwa paEuropean Society of Cardiology Congress muBarcelona yakawana. Vino vanonwa avo vasina kurova gym, zvisinei, havana kuona moyo wakadaro unobatsira. Doro rinowedzera midziyo yeropa, iyo inobatsira muviri kudzikisa huwandu hwayo hwecholesterol yakaipa, anotsanangura mutsvakurudzi Milos Taborsky, Ph.D. Wedzera kune izvo izvo zvakasimbiswa-zvakanaka zvemoyo zvemweya zvekurovedza-kudzikira kweropa, mazinga akakwirira echolesterol yakanaka-uye iwe une combo inokunda.

Zvakadaro, kana zvasvika pakusimba, doro rese harisi doro rakanaka. Doro ine caloric uye inoshandura nzira yaunopisa nayo mafuta, anodaro nyanzvi yezvokudya Heidi Skolnik, muridzi weNutrition Conditioning, kwaanoshanda nevatambi vepuro. Zvinokupedzawo mvura uye zvinokanganisa kudzora mota yako, zvinhu zviviri zvinogona kuve nengozi mukamuri yekuremerwa kana painotsika. Kuti ugare padivi rine hutano hwekurovedza muviri-doro equation, hezvino chii-uye riini-kunwa mune matatu akajairika mamiriro ekurovedza muviri.

Uri Kunanga Yakananga Kubva Spinning kuti Happy Hora

Kudonhedza zvinwiwa zvakawandisa mukati memaawa matatu kubva pajimu kunogona kudzora kugadzirwa kwemuviri wako wemasuru protein mapuroteni kusvika pa37 muzana, kuchikanganisa simba rako, sekutsvagurudza mumagazini PLOS Imwe. Usati wachera, idya anosvika makumi maviri nemashanu magiramu eprotein (ingangoita huwandu muprotini zunza kana matatu maunzi enyama yakaonda) nekukurumidza mushure mekushanda, wobva wanamatira imwe chete kana maviri zvinwiwa zvinodhaka, anodaro Evelyn B. Parr, munyori anotungamira we chidzidzo chacho. Anoti izvi zvinoderedza mhedzisiro iyo hwahwa pamhasuru dzako. Asi kunyangwe usati waburitsa kunze kwekunwa rondedzero, kumbira girazi remvura. Mushure mekudzidzira muviri, unenge wapererwa nemvura, uye doro rinokurudzira muviri wako kuburitsa mvura. Pasina H2O yakakwana mune yako system, doro raunonwa rinomhanyira rakananga muropa rako uye matishu, zvichikuita iwe unokasira kukurumidza. Kana chiri chekunwa, doro rinobuda pamusoro. Iyo ine yakakwira mvura vhoriyamu, saka iri kuwedzera hydrate kupfuura dzimwe sarudzo. Muchokwadi, chidzidzo chechangobva kuitika mu Chinyorwa cheInternational Society of Sports Nutrition vakawana kuti vamhanyi vanonwa mvura uye nehuremu hwakati wandei hwedoro vanomiswazve mvura zvinobudirira sevamhanyi vaingova nemvura chete. Kana iwe uchida mahogi kana waini, bvisa zvinwiwa zvine shuga zvakasanganiswa, izvo zvinowanzove zvakakwira mumacalorie.

Iwe Wanyanyisa Kudhakwa Husiku, uye Wakave Une 7AM Workout Kirasi

Vazhinji vanhu vanotaura kuti iyo yekurovedza ndiyo yekurapa kwakanyanya kune hangover. Ichokwadi: nepo kudikitira kusingaite zvemashiripiti kuburitsa doro kubva muhurongwa hwako, "kurovedza muviri kunogona kuita kuti unzwe zvirinani mupfungwa," anodaro Vingren. Asi zvitore nyore. Doro rinogona kukonzera shuga yakadzika muropa, kunyangwe mangwanani anotevera, ichikusiya uchidedera kana kushaya simba, anodaro Melissa Leber, MD, mutevedzeri wapurofesa wevapfuti paIcahn Chikoro cheMishonga paGomo reSinai. Zano rake: maminetsi makumi matatu kusvika makumi mapfumbamwe usati wabuda pamusuwo, idya chimwe chinhu chine shuga yeropa-inodzikamisa musanganiswa weprotein necarbs, senge zviyo nemukaka kana bhanana rine nzungu ruomba. Wobva wageza chikafu chako chamangwanani nechinwiwa chiri hafu H20 uye hafu yemitambo chinwiwa kana coconut mvura yekumisazve mvura uye kuzadza maelectrolyte ako. Vingren anokurudzira kuti panzvimbo yekurovedza muviri, iwe sarudza kudzidziswa kwesimba pamusoro pekadhi yemoyo; tsvagiridzo inoratidza kuti doro rinokanganisa kugona kwako kweaerobic asi kwete simba rako. Ramba uchinwa mvura yakachena pese paunonzwa nyota, uye kana ukave nedzungu, kupepuka-musoro, kana kutemwa nemusoro, itane zuva, Dr.Leber anodaro.

Uri Kutevera Boozy Brunch neAmasikati Workout

Kana iwe uchinzwa kunyangwe kadiki diki kakaputirwa, svetuka yako ziya musangano, Dr. Leber vanoyambira. "Doro rinokanganisa hunyanzvi hwako hwemota, izvo zvinogona kuwedzera njodzi yekukuvara panguva yekurovedza muviri," anotsanangura. Iyo yekunyorova-kuisirwa mhedzisiro yehozezeyi zvakare kunetseka. "Kana iwe uchinge wapera mvura, yako VO2 max-yakanyanya vhoriyamu yeokisijeni iwe yaunogona kushandisa-inoderera, saka kuita kwako kunonyudza uye iwe une yakawedzera mwero wekuneta kwemhasuru uye kupwanya," Dr. Leber anodaro. Asi kana iwe uine chinwiwa chimwe chete pabrunch uye pasi kana magirazi maviri emvura, uye uine awa imwe chete kana kupfuura kirasi yako isati yatanga, iwe unenge wagona. Wese munhu anogadzira doro zvakasiyana, zvakadaro, saka Dr. Leber anoratidza kuteerera muviri wako uye kusvetuka chikamu kana paine chinonzwa.

Ongororo ye