Maekisesaizi akawanda zvakadini?
Paunenge uchitanga nechido chirongwa chitsva chekurovedza muviri, zvingave zvakaoma kuona kuti maekisesaizi akawandisa zvakadini, anodaro Toril Hinchman, mutungamiriri wezvekusimba uye kugara zvakanaka weThomas Jefferson University muPhiladelphia.
Nzira yakanakisa yekudzivisa kuwandisa ndeyekugadzira chirongwa chekurovedza muviri chinosanganisira kuzorora kwakasimba uye kunoenderana uye kudzoreredza chikamu. "Kudzidzira pasina chirongwa inzira yakanaka yekuwedzeredza," anodaro. “Kune vanhu vanosangana nenyaya ndipo pavanopinda pasina hurongwa. Vanofunga kuti vanofanira kuenda kunzvimbo yekurovedza muviri mazuva ose kweawa imwe chete kana kupfuura, asi iwe haufaniri kudaro.”
Hinchman anokurudzirawo kutarisa Workout plan apps. Kune akati wandei maapplication akadaro, evatangi, epakati maekisesaizi uye epamberi gym veterans.
Kukosha kwekuzorora uye kupora
Inguva yakawanda yekuzorora uye yekudzorera nguva yaunoda ichaenderana nezvimwe zvinhu, zvakadai sezera rako, chiyero uye rudzi rwekurovedza muviri kwaunoita uye mamiriro ako ose emuviri, Hinchman anoti. Chii chakaoma, kweawa yekurovedza muviri kune murume ane makore makumi matanhatu neshanu anogona kunge asina kuomera mukadzi ane makore makumi matatu, semuenzaniso. Chero ibasa rakaoma kwauri, pane zvimwe zvinhu zvaunogona kuita kuti zvikubatsire kupora zuva rinotevera, sekutatamura uye kuita furo kupeperetswa - umo unoisa chidimbu chefuro pasi pechikamu chemuviri wako chakasimba, senge. musana wako kana kuti hamstrings, woumburudza furo.
Zvakakosha kuyeuka kuti varairidzi vakawanda vezvekusimba muviri havatarisi nyaya yacho seyokurovedzera muviri zvakanyanya, asi ye“kupora zvishoma,” anodaro Jonathan Jordan, murairidzi wepauzima ari munharaunda yeSan Francisco. “Muviri wemunhu wakagadzirwa kuti ufambe,” anodaro. “Zvakajairika kuti vanhu vaite maekisesaizi akawanda votadza kupora zvakakwana. Saka miviri yavo inopinda muchikwereti chekudzorera.”
Kuti urege kupora zvishoma, iva nechokwadi chekunwa mvura yakawanda uye kuwana maawa manomwe kusvika masere ekurara usiku hwose. Uye tarisa kune izvi zviratidzo zvisere zvauri kunyanya kudzidzira:
1. Kusvirwa
Kana mumwe munhu mutsva pakuita maekisesaizi uye kuita rudzi rumwe chete rwekurovedza muviri - toti, kumhanya pane treadmill - pane imwe nguva, munhu iyeye angangonzwa kutsva.
Kusiyanisa maitiro ako ekuita maekisesaizi inzira yakanaka yekudzivisa kuneta kwekuita maekisesaizi. Kana maworkouts ako ari kunyanya cardio muzvisikwa, sanganisa nehuremu kana kuramba kudzidziswa. Kana treadmill iri yako yekuenda-kune chidimbu chemudziyo, shandura kurovedzera kwako nekushandisa bhasikoro rakamira. "Kuramba uchiita maekisesaizi matsva, nzira nyowani dzekufambisa muviri inzira yakanaka yekuzvichengeta uchifara nezve chirongwa chako chekurovedza muviri,"
2. Kuderera kwemitambo yemitambo
Kana pane imwe nguva usingakwanise kumhanya, kutenderera kana kushambira nekukurumidza kwaunowanzoita kana kusakwanisa kusimudza huremu hwemazuva ese, kushomeka kwako kwemitambo kunogona kuve chiratidzo chekuti uri kudzidzira zvakanyanya. Izvi zvinoreva kuti "muviri wako uri kukuudza kuti unoda kupora," Hinchman anodaro. “Ukangowana zororo raunoda, unenge wanyatsogona uye wowanazve nhanho yako yenguva dzose yemitambo.”
3. Lower appetite
Kushanda kunze ndiyo nzira yakanaka yekuvandudza chishuwo chine hutano. Asi kuwedzeredza uye kusakwana kuzorora uye kupora kunogona kukonzera kusaenzana kwehomoni inodzvinyirira chishuwo chako chekudya, Hinchman anodaro. Chido chakaderera, zvakare, chinogona kukanganisa chirongwa chako chekurovedza muviri. "Unofanirwa kudya huwandu hwakakodzera hwemakoriyumu uye zvinovaka muviri kuti uwane zvakanyanya kubva pamaitiro ako ekurovedza muviri," anodaro.
4. Kuneta
Zviri muropa kuti unzwe wakaneta pakarepo mushure mekushanda nesimba uye kunyange zuva rinotevera. "Asi kana mazuva gare gare uine kunzwa kunorema mumakumbo ako uye zvichiita sekunge hausi kupora pakati pekurovedza muviri, kuneta kwakadaro kunogona kureva kuti uri kudzidzira zvakanyanya, uye unoda kuzorora kwakawanda," Hinchman anodaro.
“Zvinogonawo kureva kuti hausi kuwana huwandu hwakafanira hwemacalorie, mamineral nemavhitamini. Kunyange uchiedza kuderedza uremu, unoda kudya kwakakwana.”
5. Kurova kwemoyo kwakakwira
Kurova kwemoyo kwakajairwa kwevanhu vakawanda kurova kwe60 kusvika ku100 paminiti. Kana kurova kwemoyo wako kwakajairwa kusvetuka kubva pamakumi mashanu kusvika pamakumi matanhatu neshanu paminiti, chinogona kunge chiri chiratidzo chekuti wanga uchishanda zvakanyanya, Hinchman anodaro. Inogonawo kunge iri chiratidzo chechirwere chemoyo, saka chingave chinhu chakanaka kuti utariswe nenyanzvi yezvehutano.
Kuti ugadzirise kurova kwemwoyo wako kwakajairika, isa zvigunwe zvako pachanza chako kuti utarise kurova kwemwoyo wako, uye uverenge kurova paminiti. Huwandu hwemawachi akangwara akashongedzerwawo kupa yako kuzorora kwemoyo. Ehe, haungade kutarisa kurova kwemoyo wako mushure mekuita basa rakaoma kana rine mwero. Mangwanani, mushure mekunge wamuka kubva pakurara kwakanaka uye usati wamuka pamubhedha, inguva yakanaka yekutarisa kuzorora kwemoyo wako, maererano neAmerican Heart Association.
6. Kushaya hope
Kazhinji, kurovedza muviri kunokubatsira kuenda kunorara. Asi kuwedzeredza kunogona kukanda rhythms yako yekurara uye kukanganisa basa rakajairika remahomoni echisikigo se melatonin, kemikari yeuropi inokubatsira kuti uwane shuteye yaunoda, anodaro Dr. Christopher McMullen, anopinda chiremba muDhipatimendi reRehabilitation Medicine paYunivhesiti ye Chikoro cheWashington cheMishonga.
7. Nyaya dzeutano hwepfungwa
Kuwedzeredza kunogona kukanganisa basa rakajairwa rekushushikana kwehomoni cortisol, iyo inoburitswa neadrenal glands, McMullen anodaro. Cortisol inobatsira muviri wako kubata nekushushikana, asi kana mazinga ehomoni akawandisa, anogona kuve nemhedzisiro inokuvadza.
Zvinokuvadza zvinokonzerwa nekortisol yakawandisa zvinogona kusanganisira:
Hasha.
Kuzvidya mwoyo.
Kuora mwoyo.
8. Kupera simba kwekudzivirira muviri
Kuita maekisesaizi kazhinji kunobatsira immune system, McMullen anodaro. Vakuru nevana vanofanira kuwana maminitsi 150 ekurovedza muviri zvine mwero pavhiki, kana kuti maminetsi makumi manomwe nemashanu ekurovedza muviri kwakasimba, kana musanganiswa weaviri vhiki imwe neimwe, American Heart Association inokurudzira.
Asi kuita maekisesaizi akawandisa usingawani nguva yakakwana yokuzorora kunogona kukuvadza. "Masisitimu emuviri wako anogona kudonha kana iwe uchisundira zvinhu zvakanyanya," McMullen anodaro. "Kana iwe uchiisa simba rako rese mukudzidziswa, kune kushoma kwasara kurwisa hutachiona, saka immune system yako inotambura."
Nguva yekutumira: May-13-2022