Muri iyi minsi, birasa nkicyamamare cyose gifite indyo cyangwa imyitozo ngororamubiri basaba kuruta abandi. Nkumwe mu byamamare bishyushye muri Hollywood mu myaka, Jennifer Aniston ntaho atandukaniye; vuba aha, yagiye avuga ibyiza byiswe gahunda yo gukora imyitozo 15-15-15, cyangwa imyitozo ya Jennifer Aniston. Kandi abahugura bavuga ko ubu buryo butarenze gimmick gusa, biroroshye kandi birashoboka.
Igitekerezo cyibanze kuri iyi gahunda yo gukora imyitozo yumutima nimiyoboro ni ukumara iminota 15 wamagare kuri gare ihagaze, hanyuma iminota 15 kuri mashini ya elliptique hanyuma amaherezo iminota 15 kwiruka cyangwa kwiruka kuri podiyumu.
Mike Matthews, umutoza wemewe wemewe, uwakiriye podcast akaba ari nawe washinze Legion Athletics, isosiyete yongera siporo ikorera i Clearwater, muri Floride, avuga ko iminota 45 ya karidio “ari imyitozo myiza.” Nubwo ubusanzwe atanga inama nkeya - iminota 30 kugeza 45 ya karidio kubakiriya be, kuko "ushobora kubona ibisubizo bitarenze iyo minota 45."
Matthews agira ati: "Nubwo bimeze bityo ariko, intego yo gukora iminota 30 kugeza kuri 45 y'imyitozo ku minsi itanu kugeza kuri irindwi mu cyumweru ni intego ishimishije kandi" ni ahantu heza mu rwego rwo kuzamura ubuzima mu buryo butandukanye. "
Inyungu za Gahunda ya 15-15-15
Inyungu imwe yingenzi yubwoko bwimyitozo ngororamubiri itezimbere umubiri, cyangwa igipimo cyimitsi n'ibinure. Ati: "Mu minota 45 y'imyitozo ngororamubiri ikabije, nko gutwara amagare, elliptike cyangwa kwiruka kuri podiyumu, uzajya utwika ahantu hose kuva kuri karori zigera kuri 500 kugeza kuri 700, ukurikije uko upima ndetse n'uburyo ukora cyane." Matayo avuga. Ubwinshi buciriritse bivuze ko ushobora gukora ikiganiro mugihe ukora siporo, ariko wagira umuyaga muke.
Iyo calorie yaka, uramutse ukoze iyo minsi irindwi mucyumweru, irashobora kwiyongera kuri karori zirenga 3500. Harimo karori 3500 mu kiro kimwe c'ibinure, kandi mugihe kubara atari kimwe kuri kimwe, "ni itegeko ryingirakamaro ko ugomba gutwika karori zirenga 3500 kugirango utakaza ikiro kimwe c'ibinure," Matayo avuga. Kubwibyo, niba ushaka kugabanya ibiro, gahunda ya 15-15-15 hamwe no kurya neza (kugirango udafata karori nyinshi kurenza uko utwika) irashobora gufasha.
Ikindi kibangamiye gahunda ya 15-15-15 nuko bitagomba kuba bikubiyemo gukora igare gusa, gukora elliptique no gukandagira. Kurugero, niba udafite uburyo bwo gukandagira, ushobora gusimbuza ubwato kumashini yo koga. Uburyo bwose bwumutima nimiyoboro wishimira ko ushobora gukora muminota 15 muburemere buringaniye birahagije.
Ivory Howard, umwigisha wa yoga wemewe na Pilates ufite icyicaro i Washington, DC, avuga ko utagomba byanze bikunze gukora iminota 45 icyarimwe, haba. Ati: "Niba udafite uburyo bwo kubona imashini zose z'umutima zose, ushobora kugabanya imyitozo muminota 15 imyitozo ya elliptique hamwe niminota 15 yo gukora igare mugitondo hamwe niminota 15 wiruka saa sita." Uzakomeza kubona iminota 45 ya cardio, ariko irashobora kumva ko ari igishoro cyigihe.
Amayeri yose agufasha kwandika iyo minota arashobora kugufasha. Ikigo gishinzwe kurwanya no gukumira indwara kirasaba ko abantu bakuru babona byibuze iminota 150 yimyitozo ngororamubiri ikabije (nko gutwara amagare, gukoresha elliptike cyangwa kwiruka kuri podiyumu) buri cyumweru. CDC irasaba kandi iminsi ibiri ibikorwa byo gukomeza imitsi buri cyumweru.
Muri rusange, kubona iminota 30 kugeza kuri 45 ya siporo yumutima inshuro eshanu kugeza kuri zirindwi muricyumweru nibyiza. Urashobora guhuza imirimo yumutima hamwe niminsi yimyitozo yimbaraga cyangwa ubundi. Ingingo ni ukugenda kenshi nkuko ubishoboye.
Ariko, Abanyamerika benshi ntibabona umubare wateganijwe wimyitozo ngororamubiri. Howard agira ati: "Nk’uko CDC ibivuga, abantu 53.3% bonyine ni bo bonyine bubahiriza amabwiriza ngenderwaho agenga imyitozo ngororamubiri yo mu kirere kandi 23.2% by'abantu bakuru ni bo bonyine bubahiriza Amabwiriza agenga imyitozo ngororamubiri haba mu bikorwa byo mu kirere no mu mitsi."
Ibi bifite ingaruka nini kubuzima rusange no kumererwa neza. Howard agira ati: “Byinshi mu bitera impfu n'ubumuga muri Amerika bifitanye isano no kubura imyitozo ngororamubiri.
Kwirinda rusange kubwimpamvu abantu bake cyane bakuze babanyamerika bakora imyitozo bakeneye ni ukubura umwanya. Aha niho imyitozo ya 15-15-15 ishobora gufasha. Howard agira ati: "Imyitozo ya 15-15-15 irashobora guhuzwa mu buryo bworoshye n'ibyo umuntu akeneye, imibereho ye, ndetse no kuboneka kwe, bigatuma imyitozo igera no gushishikariza abantu gukora imyitozo buri gihe kandi bakirinda impamvu nyinshi zitera urupfu n'ubumuga muri Amerika."
Ninde?
Howard avuga ko uburyo bwa 15-15-15 bwo gukora imyitozo ngororamubiri “bukwiranye neza nigihe gito kandi / cyangwa kurambirwa byoroshye imyitozo ngororamubiri ndende.”
Mugusiganwa ku magare ukoresheje imyitozo itandukanye, gahunda ya 15-15-15 igamije "gukomeza imyitozo yawe ishimishije, kandi ntushobora kurambirwa cyangwa gukomereka" uhinduranya imyitozo itandukanye kuruta uko wabishaka, vuga, komeza gusa gukandagira muminota 45 igororotse.
Matthews avuga kandi ko kuva muburyo bumwe ukajya mubindi nyuma yiminota 15 gusa bituma ibintu bishimishije. “Abantu benshi wasanga birambiranye kwicara ku igare, cyane cyane niba uri mu nzu, mu minota 45 yose. Ariko iyo uva mu wundi, birashobora gutuma ushimisha. ”
Ibinyuranye nibirungo byubuzima, nyuma ya byose. Agira ati: "Nubwoko butuma wumva ko ukora imyitozo itatu nto." Ikintu cyose gifasha gukomeza imyitozo ishimishije kirashobora gutuma ugaruka umunsi kumunsi. Ati: "Ntabwo uzigera wishimira imyitozo yawe yose, ariko muri rusange tugomba kubyishimira kandi ntitubatinye."
Hamwe nimyitozo ngororamubiri, bamwe bahora baruta bose, kandi Matthews avuga ko abona rwose nta kibi kiri kuri gahunda ya 15-15-15. Ati: “Niba bigushimishije, ntekereza ko ari gahunda nziza.”
Ntiwibagirwe Amahugurwa Yimbaraga
Mugihe gahunda ya 15-15-15 itanga inzira icungwa kugirango winjiremo ikaride, Howard aragusaba kwibuka kwibuka kwinjiza imyitozo yimbaraga muri gahunda yawe yo kwinezeza muri rusange. Ati: "Ndasaba ko nuzuza iyi myitozo n'amahugurwa y'imbaraga. Niba ufite umwanya, ongeraho uburimbane no guhinduka mumyitozo yawe nayo. Urashobora kurambura, gushimangira no kunoza imiterere yawe mu isomo rimwe rigufi. ” Yoga na Pilates, igice kinini cya Howard cyihariye, kirashobora gufasha cyane mukubaka imbaraga no guhinduka.
Matthews yemera ko imyitozo yimbaraga igomba kuba imwe mumyitozo yawe muri rusange. Gahunda ya 15-15-15 itanga ingaruka zubaka imbaraga - "gutwara igare, byumwihariko, birashobora kuba inzira nziza yo kunoza imitsi yo mumubiri yo hasi nimbaraga, ariko ntabwo ikora neza nkimyitozo yimbaraga, nko kwikinisha no gukora ibihaha . ”
Gutangira Kumurongo wa 15-15-15
Mugihe Matthews avuga ko mubyukuri nta nkomyi kuri gahunda ya 15-15-15, niba uri mushya cyane gukora siporo, nibyiza gutangira buhoro. “Niba hari umuntu utameze neza kandi akaba adakora imyitozo iyo ari yo yose, gusimbuka neza muri 15-15-15 birashoboka ko bizaba ari byinshi cyane. Ntabwo ariho natangirira. ”
Ahubwo, aratanga inama yo gutangirana niminota 15 kugeza 30 kumunsi yo kugenda. Ati: “Byiza, jya hanze hanyuma ugende mu minota 15 kugeza 30.” Kora ibyo ibyumweru bibiri kugeza igihe wumva ufite imbaraga - birashoboka ko utakumva ububabare mumaguru cyangwa ibirenge kandi urashobora kugenda byihuse utiriwe uhumeka. Ibi nibimenyetso byerekana ko umubiri wawe umenyereye imyitozo kandi witeguye kuzamura urwego.
Urwo rwego rukurikira rushobora gusaba kugenda muminota 15 hagakurikiraho iminota 15 yo kuzunguruka kuri gare, hagakurikiraho indi minota 15 yo kugenda.
Urashobora kubivanga nkuko wumva ari byiza kuri wewe kandi ukurikije ibikoresho ushobora kubona, ariko igitekerezo nyamukuru kigomba kuba ukuzamuka buhoro kandi buhoro buhoro kugeza igihe ushobora gukora iminota 45 yuzuye.
Matthews aratuburira kandi ko niba ufite ibiro byinshi byo gutakaza, birashobora kuba byiza gutinda kwiruka kuri podiyumu kugeza igihe ugabanije ibiro. Kwiruka nigikorwa gikomeye-gishobora gukomera kumatako, ivi, amaguru n'amaguru. Gutwara ibiro birenze urugero byongera imbaraga zishyizwe hamwe. Gusimbuza ibikorwa-bitera ingaruka nke nko koga cyangwa koga birashobora kugufasha kugabanya bimwe muribyo bibazo mugihe ugitanga imyitozo myiza yumutima nimiyoboro yimitsi ishobora kugufasha kugera kubyo wifuza kugabanya ibiro.
Mu kurangiza, Howard avuga, igikorwa icyo ari cyo cyose cyangwa gahunda yo gukora imyitozo wishimira ituma ukomeza kugenda birashoboka. Ati: “Imibiri n'imibereho yacu birahinduka uko dusaza, kandi ni ngombwa gushaka uburyo bwo kumenyera kugira ngo dukomeze gukora kandi dukomeze kubaho neza.”
Igihe cyoherejwe: Gicurasi-19-2022