Kusambira Kuti Muchepetse Kuwonda

Kukhazikitsa chizoloŵezi chochita masewera olimbitsa thupi chothandizira, chokhazikika ndi chigawo chofunikira cha njira iliyonse yochepetsera thupi, anatero Russell F. Camhi, dokotala wamkulu wa zachipatala ku Northwell Health Orthopedic Institute ku Great Neck, New York. Ndi dokotala wamkulu wa timu ku Hofstra University ku Uniondale, New York, ndi pulofesa wothandizira ku Hofstra/Northwell School of Medicine.

Ndondomeko yolimbitsa thupi kwa nthawi yayitali yochepetsera thupi iyenera kuphatikizapo masewera olimbitsa thupi - zomwe zingakhale ndi kusambira, Camhi akuti. Kusambira kumapindulitsa kwambiri mtima wamtima komanso phindu lowonjezera lokhala losavuta pamagulu, mawondo ndi mapazi. “(Kusambira) n’kothandiza makamaka kwa anthu amene ali ndi nyamakazi ya m’chiuno, m’bondo kapena m’bondo,” iye akutero. “Kuyenda, kuthamanga komanso kuchita masewera olimbitsa thupi kumapangitsa kuti mafupa azikhala ovuta kwambiri. Kulemera kwa thupi la munthu kumakulitsidwa kasanu ndi katatu kuposa mfundo imodzi pamene akuthamanga ndi kukwera mmwamba ndi pansi.”

Kusambira ndi njira yabwino yochitira masewera olimbitsa thupi kwa anthu amisinkhu yonse, koma ndi njira yabwino kwambiri kwa okalamba komanso odwala omwe ali ndi kunenepa kwambiri, chifukwa kumathandiza kuchepetsa kupsinjika pamfundo zawo, akutero.

Makamaka m'miyezi yotentha yachilimwe, pamene anthu ena sangamve kuti ali ndi chidwi chochita masewera olimbitsa thupi, kusambira ndi kuchita masewera olimbitsa thupi m'madzi kungakhale gawo lothandiza komanso losangalatsa la ndondomeko yochepetsera thupi.

Mmene Mungachepetse Kunenepa Kusambira

Nazi malangizo asanu ndi limodzi osambira kuti muchepetse thupi:

1. Yambani tsiku lanu ndi kusambira m'mawa.

Kusambira m'mawa ndi njira yabwino yoyambira tsiku lanu - ndipo simuyenera kugunda dziwe m'mimba yopanda kanthu.

Ngakhale kuti amayi anu anakuuzani kuti n’kulakwa kudya musanadumphe m’dziwe kapena m’nyanja, n’kwabwino kudya chakudya chopepuka kapena chokhwasula-khwasula musanasambire, akutero Jamie Costello, mkulu woyang’anira zolimbitsa thupi ku Pritikin Longevity Center ku Miami. "Pakhala chisokonezo kuti kudumpha chakudya cham'mawa kungathandize thupi kugwiritsa ntchito mafuta ngati mafuta, koma kafukufuku akuwonetsa kuti kuchuluka kwa ma calories omwe amadyedwa ndi kuwotchedwa tsiku lonse ndiko kumatsimikizira kutayika kwa mafuta poyerekeza ndi nthawi yachakudya."

Pritikin akuwonetsa kugawa chakudya cham'mawa ndikudya theka la nthochi kapena theka la kapu ya oatmeal ndi zipatso kuti muchepetse kusala kwausiku 15 mpaka 20 mphindi musanachite masewera olimbitsa thupi m'mawa. "Pambuyo pa masewera olimbitsa thupi, chakudya cham'mawa cha mazira azungu ndi masamba ndi njira yabwino yoperekera minofu ndi mapuloteni ofunikira (amene amafunikira)."

2. Kwezani liwiro ndikuphatikiza kusambira movutikira.

Kuthamanga mtunda wa kilomita kumawotcha zopatsa mphamvu kuposa kuyenda mtunda umenewo. Mofananamo, kusambira mofulumira kumawotcha ma calories ambiri kusiyana ndi kusambira pang'onopang'ono komanso mokhazikika, anatero Michele Smallidge, mphunzitsi ndi mkulu wa BS Exercise Science Programme kuchokera ku School of Health Sciences ku yunivesite ya New Haven ku West Haven, Connecticut.

"Kuchita khama kowonjezereka 'pakukulitsa mayendedwe' kapena kukulitsa kuyesetsa kudzawotcha ma calories ambiri mkati mwa nthawiyo." Akuganiza kuti apange dongosolo lokonzekera, mwina kusambira ndi gulu kapena kugwira ntchito ndi mphunzitsi, kukankhira zopinga zakuthupi ndi zamaganizo kuti zisambe mwamphamvu komanso mofulumira.

3. Kuti likhale losangalatsa, sinthani chizolowezi chanu chosambira.

Mofanana ndi mtundu uliwonse wa masewera olimbitsa thupi, ngati musambira ndi mlingo womwewo wa mphamvu kwa masabata kapena miyezi, zoyesayesa zanu zochepetsera thupi zikhoza kukhala pamtunda, Smallidge akuti. Kusambira mtunda womwewo pa liwiro lomwelo kungayambitsenso kunyong'onyeka, zomwe zingapangitse kuti zikhale zovuta kukhalabe okhudzidwa pakapita nthawi.

Kusintha chizolowezi chanu chosambira ndi njira yabwino yosungira zinthu zosangalatsa m'madzi ndikudutsa malo ochepetsa thupi, Smallidge akuti. Mwachitsanzo, m’kati mwazochita zanu zachizolowezi, mukhoza kusanganikirana m’miyendo imodzi kapena ziwiri pamene mumasambira mofulumira momwe mungathere. Kapena mukhoza kusambira ndi mnzanu ndi kuchita mipikisano mwa apo ndi apo. Kulowa m'kalasi ya aerobics yamadzi ndi njira yabwino yosinthira machitidwe anu ochita masewera olimbitsa thupi am'madzi.

Kuchita masewera olimbitsa thupi ndi zolemera zamadzi ndi njira ina yosangalatsa yosinthira chizolowezi chanu chosambira, akutero Tyler Fox, mphunzitsi wamkulu wa kusambira ku Life Time, malo ochitira masewera olimbitsa thupi ku Scottsdale, Arizona. "Pamene mukukankhira zolemera m'madzi, kukana kumayambitsa minofu yanu mofanana ndi momwe magulu otsutsa amachitira pamtunda," akutero Fox. "Mutha kuchita zambiri zomwe mumakonda mchipinda cholemetsa pogwiritsa ntchito zolemetsa zamadzi padziwe. Mutha kukhala ndi mphamvu ndikugwiritsa ntchito dongosolo lanu lamtima nthawi yomweyo. Kuti musinthe mayendedwe osangalatsa, sankhani masewera olimbitsa thupi omwe mumakonda ndikuwongolera m'madzi pakati pa masewera olimbitsa thupi.

4. Onjezani kalasi yosambira kusakaniza.

Kusambira ndi ntchito yabwino yamtima chifukwa imayambitsa magulu ambiri a minofu nthawi imodzi, Camhi akuti. Magulu a minofu omwe amagwira ntchito panthawi yochita masewera olimbitsa thupi, thupi limawotcha mphamvu, zomwe zingakuthandizeni kuchepetsa thupi.

Ngati ndinu watsopano pa kusambira kapena kusambira koma muli dzimbiri mu zikwapu, kutenga kalasi yosambira kuti muphunzire kapena kusakaniza njira zoyenera kungakuthandizeni kuti mukhale ochita bwino komanso kuti mupindule kwambiri ndi ntchito zanu zam'madzi. Malo ambiri osangalalira am'deralo, YMCA ndi American Red Cross, amapereka maphunziro osambira.

5. Sambirani nthawi zonse momwe mukufunira.

Palibe lamulo lovuta komanso lofulumira lokuuzani kuti muyenera kusambira kangati pofuna kuchepetsa thupi. Chodziwika bwino ndi chakuti kuchuluka kwa masewera olimbitsa thupi kuti muchepetse thupi ndi osachepera mphindi 150 pa sabata zolimbitsa thupi zolimbitsa thupi kapena mphindi 75 zolimbitsa thupi mwamphamvu sabata iliyonse, kapena kuphatikiza ziwirizi, Smallidge akuti. (Ndizo chiwerengero chochepa cha zochitika zamtima zomwe American Heart Association imalimbikitsa kuti akuluakulu ndi ana akhale ndi thanzi labwino.)

Chifukwa chake, mutha kupeza kuchuluka kwa ma cardio anu - kutengera ngati mukuyenda movutikira kapena pang'onopang'ono - kusambira katatu kapena kasanu pa sabata kwa mphindi 25 kapena kupitilira apo. Kumbukirani kuti mutha kusambira tsiku lililonse chifukwa masewera olimbitsa thupi samakhala ovuta pa mawondo anu, mfundo kapena mapazi. Komanso, dziwani kuti kuchita masewera olimbitsa thupi kawiri pa sabata kudzakuthandizani kuchepetsa thupi lanu.

6. Ganizirani kadyedwe kanu.

Pamene ankaphunzira masewera osambira a Olympic, Michael Phelps, yemwe analandira mendulo ya golide maulendo 23, ankadya pafupifupi ma calories 10,000 patsiku, zomwe zinamuthandiza kukhala ndi thupi lochepa thupi. N’zoona kuti ankasambiranso mwamphamvu komanso mofulumira kwa maola angapo tsiku lililonse.

Anthu omwe si a Olympia omwe akusambira kuti achepetse thupi ayenera kusamala za momwe amadyera. Mofanana ndi zoyesayesa zilizonse zochepetsera thupi, kuchepetsa kudya kwa calorie pamene mukuchita chizoloŵezi chosambira nthawi zonse kungakuthandizeni kuchepetsa mapaundi.

Kuti muchepetse thupi, Smallidge amalimbikitsa kuti muchepetse kapena kuchepetsa zakudya zomwe zili ndi ma calorie ambiri, kuphatikiza:

• Makeke.
• Maswiti.
• Ma cookie.
• Juwisi wazipatso.

Nyama zokonzedwa (bacon, mabala ozizira ndi soseji, mwachitsanzo).

M'malo mwake, onjezerani kudya zakudya zopatsa thanzi, monga zipatso zatsopano, masamba ndi zakudya zomanga thupi monga nyemba, mtedza ndi mbewu. "Ma calories amawerengera, choncho dziwani kuwongolera magawo ngakhale ndi zakudya zachilengedwe," akutero Smallidge.