Sei Kumhanya Kunonzwa Kwakaoma Mushure meKutora Nguva Kuenda

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Iwe wakamhanya marathon mwedzi wapfuura, uye kamwe kamwe haugone kumhanya mamaira mashanu. Kana kuti iwe wakatora mavhiki mashoma kubva pane ako enguva dzose SoulCycle zvikamu, uye ikozvino kuita kuburikidza ne50-maminetsi kirasi kwakaoma segehena.

Hazvina kumbobvira zvakaenzana, asi ndozvakanaka sei ol 'biology inoshanda. Mushure mezvose, muzvinhu zvese kugwinya, unenge uri kudzidzisa kana kudzikisira. Izvozvo zvinoratidzika kuva zvechokwadi kunyanya kana zvasvika kune cardio.

"Zvakanakira kudzidziswa kwemoyo ndezvenguva pfupi kupfuura izvo zviri mukudzidziswa kwesimba, zvichireva kuti zvinoitika nekukurumidza uye zvinoenda nekukurumidza," anotsanangura kudaro Mark Barroso, CPT, murairidzi weNew Jersey uye Spartan SGX murairidzi. "Kamwe kurovedzwa kwemoyo ukamiswa kwevhiki mbiri kana ina, iwe unogona kuona kudzikiswa mukugona kwako kufema, VO2 max [huwandu hwakawanda hweoksijeni iyo muviri wako yaunogona kupinza mukati nekuishandisa muminiti], uye muviri wako unozoneta zviri nyore. "

Chii chinopa? Izvo zvese zvinouya kune shanduko yebiological inoitika mumuviri wako paunenge uchiita yako Workout yesarudzo. "Nekudzidziswa kwekutsungirira, hatifanire kushandura zvakanyanya chimiro chemiviri yedu kuti tikwanise kuzviita," anodaro Barroso. (FYI, ine simba rekudzidzisa, zvinowanzoda kutora masvondo matanhatu kubva paunenge uchirovedza muviri kuti uone kuderera kwemhasuru, tendon, uye ligament saizi uye simba.) "Isu tinongoda kudzidzisa miviri yedu kununura uye nekunyatsoshandisa oxygen substrates uye kutakura zvigadzirwa zvemarara, "anodaro. Iwo mabasa anonyanya kuwira kune metabolic enzymes uye mahomoni, ayo anoteerera zvakanyanya kune aerobic kurovedza muviri-kana kushomeka kwayo.

Muchokwadi, Chris Jordan, CSCS, CPT, director wezvekurovedza muviri paJohnson & Johnson Human Performance Institute, anoti mukati memavhiki mashoma chete, mashandiro emakemikari ekugadzirisa okisijeni mumhasuru dzemuviri anoderera uye mhasuru dzinotanga kubata glycogen shoma uye shoma, muviri wako wakachengetwa fomu yemacarbohydrates. Pane kudzikira kwenhamba uye kusungirirwa kweropa capillaries mumhasuru dzako, izvo zvinobatsira kuendesa okisijeni kumisungo yako uye kubvisa tsvina yemarara senge hydrogen ions, anodaro.

Tora imwe Nutrition, Metabolism uye Cardiovascular Diseases kudzidza. Vakuru vanonamatira kune akajairwa cardio maitiro emwedzi mina yakatwasuka, uyezve vakatora mwedzi wese kuenda. Vakarasikirwa dzinenge dzese aerobics zvavakawana. Kugadziridzwa kwavo mu insulin senzwi uye nhanho dzeHDL (yakanaka) cholesterol zvakare zvese zvakanyangarika.

Kana iwe uchida kutarisa kune yakajeka divi, zvakadaro, ivo havana kuwana zvekare dumbu mafuta iwo avakange varasa panguva yekudzidzira. Uye yavo BP yakaramba yakatarisa.

Saka pane chero nzira chaiyo yekuchengeta yako cardio kumusoro paunenge uchizorora kubva kune yako yenguva dzose moyo-pombi yekurovedza? (Iro zororo harisi kuzozvitora, munoziva.)

Jordan anoti kuchengetedza hutano hwemweya kunoda hushoma hwemazuva matatu pasvondo rekudzidzira nesimba. (Masimba masimba uye simba zvinogona kuchengetedzwa nepasina kana zuva rimwe chete pasvondo.) Zvichida zvinopfuura zvawanga uchitarisira, asi zvakare iri shoma nguva pane yawakapedzera kudzidzira kweiyo hafu yemarathon. (Funga rimwe remaguta akanakisa evamhanyi pazororo rako rinotevera.)

Mukupedzisira, zvakadaro, hupenyu hunoitika uye iwe uchazoda kuwedzera kuzorora pane imwe nguva kana imwe-izvo zvakanaka. Chinhu chakakosha ndechekuti usarega kushushikana kwe "kutanga patsva" kuchikudzivirira kubva mukusvetukira kumashure kune zvaunogara uchiita. Mushure mezvose, nepo zvichitora chero kupi kubva kumavhiki kusvika kumwedzi kuti uvake cardio yako kumusoro, izvo kuda hapana mubvunzo kutora basa shoma pane zvayaimboita kekutanga nguva, Jordan anodaro.

Zvino buda uko umhanye.

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