Kutuhwina Kuderedza Uremu

Kugadzira chirongwa chekurovedza muviri chinoshanda, chinogara chiri chikamu chakakosha chechero nzira yekuderedza uremu, anodaro Russell F. Camhi, chiremba wezvemitambo anotarisira kuNorthwell Health Orthopedic Institute muGreat Neck, New York. Iye mukuru wechikwata chiremba paHofstra University muUniondale, New York, uye mubatsiri purofesa paHofstra/Northwell Chikoro cheMishonga.

Chirongwa chenguva refu chekurovedza muviri chekurasikirwa uremu chinofanira kusanganisira kurovedza muviri - izvo zvinogona kuratidza kushambira, Camhi anodaro. Kushambira kunopa zvakanakisa zvemoyo zvinobatsira uye yakawedzera bhenefiti yekuve nyore pamajoini, mabvi netsoka. “(Kushambira) kunonyanya kubatsira vanhu vane arthritis yehudyu, ibvi kana ankle,” anodaro. "Kufamba, kumhanya uye kushanda pane treadmill kunoisa dzvinyiriro yakawanda pamajoini. Huremu hwemuviri wemunhu hunokwidziridzwa zvakapetwa kasere pane fundo rimwe chete pakumhanya nekukwira nekudzika.

Kutuhwina inzira yakanaka yekurovedza muviri kune vanhu vemazera ese, asi isarudzo yakanaka kune vanhu vakura nevarwere vane kufutisa, nekuti kunobatsira kuderedza kusagadzikana pamajoini avo, anodaro.

Kunyanya mukati memwedzi inopisa yezhizha, apo vamwe vanhu vangave vasina kunzwa nguva dzose sevanokurudzirwa kuita maekisesaizi akasimba, kushambira uye kuita maeerobics emvura kunogona kuva chinhu chinoshanda uye chinonakidza chechirongwa chekuderedza uremu.

Nzira Yokuderedza Uremu Kutuhwina

Heano mazano matanhatu ekushambira kuderedza uremu:

1. Tanga zuva rako nekutuhwina mangwanani.

Kushambira mangwanani inzira yakanaka yekusvetuka-kutanga zuva rako - uye haufanirwe kurova dziva usina chinhu.

Pasinei neizvo amai vako vangave vakakuudza pamusoro pokusaita zvakanaka kwekudya usati wasvetuka mudziva kana kuti munyanza, hazvina ngozi kuti udye zvokudya zvakapfava kana kuti tuhwina musati washambira, anodaro Jamie Costello, mutungamiriri mukuru anoona nezvokugwinya nePritikin Longevity Center muMiami. "Pave nenyonganiso yekuti kurega kudya kwemangwanani kunogona kubatsira muviri kushandisa mafuta sehuni, asi tsvakiridzo inoratidza kuti macalorie anodyiwa nekupiswa muswere wese zuva anozopedzisira aita kurasikirwa kwemafuta zvichienderana nenguva yekudya."

Pritikin anokurudzira kupatsanura kudya kwemangwanani nekudya hafu yebhanana kana hafu yekapu yeoatmeal nemabheri kuti upwanye kutsanya kwehusiku hwese 15 kusvika 20 maminetsi usati waita maekisesaizi zvakanyanya mangwanani. "Mushure mekurovedza muviri, kudya kwemangwanani kwezai chena uye mavheji inzira yakanaka yekupa tsandanyama puroteni inodiwa (yavanoda)."

2. Simudza kumhanya uye batanidza kushambira kune simba.

Kumhanya maira kunopisa macalorie akawanda pane kufamba chinhambwe ichocho. Saizvozvowo, kushambira nokukurumidza kunopisa makoriki akawanda kupfuura kushambira zvishoma nezvishoma uye zvishoma nezvishoma, anodaro Michele Smallidge, mudzidzisi uye mutungamiriri weBS Exercise Science Program kubva kuChikoro cheHealth Sciences paYunivhesiti yeNew Haven muWest Haven, Connecticut.

"Kuwedzera kuedza mu'kusimudza nhanho' kana kuwedzera kuedza kuchapisa macalorie akawanda mukati mechikamu ichocho chenguva." Anokurudzira kugadzira hurongwa hwakarongeka, pamwe kushambira neboka kana kushanda nemurairidzi, kusundira zvakapfuura zvipingamupinyi zvemuviri nepfungwa zvekushambira zvakanyanya nekukurumidza.

3. Kuti urambe uchinakidza, chinja maitiro ako ekushambira.

Sezvo nemhando ipi neipi yekurovedza muviri, kana iwe ukashambira nechiyero chakafanana chekuwedzera kwemavhiki kana mwedzi, kuedza kwako-kurasikirwa kwehuremu kunogona kukwira, Smallidge anodaro. Kushambira chinhambwe chakafanana pamwero wakafanana zvakare kunogona kuburitsa kufinhwa, izvo zvinogona kuita kuti zviome kuramba uchikurudzirwa mukufamba kwenguva.

Kuchinjanisa maitiro ako ekushambira inzira yakanaka yekuchengeta zvinhu zvinonakidza mumvura uye kubudirira-kuremerwa-kurasikirwa mapani, Smallidge anodaro. Semuenzaniso, pakati pemaitiro ako enguva dzose, unogona kusanganisa mumakumbo kana maviri panguva yaunoshambira nekukurumidza sezvaunokwanisa. Kana kuti unogona kushambira nemumwe wako momboita mijaho apo neapo. Kujoinha kirasi yemvura aerobics zvakare inzira huru yekusiyanisa maitiro ako ekuita maekisesaizi emumvura.

Kushanda nemaremu emvura ndeimwe nzira inonakidza yekusiyanisa maitiro ako ekushambira, anodaro Tyler Fox, mudzidzisi wekushambira mukuru paLife Time, nzvimbo yekutandarira muScottsdale, Arizona. "Sezvaunodzvanya zviremu nemumvura, kuramba kunobata tsandanyama dzako zvakafanana nemabatiro anoita mabhendi pasi," Fox anodaro. "Unogona kuita akawanda aunofarira mafambiro muimba yekuremera uchishandisa zviremu zvemvura mudziva. Iwe unogona kukudziridza simba uye kushanda yako yemwoyo system panguva imwe chete. Kuti uchinje mafambiro ekumhanya, sarudza mashoma ezvaunofarira dumbbell maekisesaizi uye woashandisa mumvura pakati pekudzokorora kwekushambira kwako. "

4. Wedzera kirasi yekushambira kune musanganiswa.

Kushambira ibasa rakakura remoyo nekuti rinomutsa mapoka akawanda emhasuru panguva imwe chete, Camhi anodaro. Mapoka emhasuru akawanda ari kushanda panguva yekurovedza muviri, muviri unopisa simba, izvo zvinogona kukubatsira kuderedza uremu.

Kana iwe uri mutsva pakushambira kana kushandiswa kushambira uye asi uine ngura mukurova kwako, kutora kirasi yekushambira kuti udzidze kana kukwesha pamusoro pemaitiro akakodzera kunogona kukubatsira kuti ushande uye uwane zvakanyanya kubva mukushanda kwako kwemvura. Nzvimbo zhinji dzekutandarira dzemuno, YMCA neAmerican Red Cross, dzinopa makosi ekushambira.

5. Shambira kakawanda sezvaunoda.

Hapana mutemo wakaoma uye unokurumidza kuraira kuti iwe unofanirwa kushambira kakawanda sei sechikamu chekuedza-kurasikirwa nehuremu. Zvakajeka ndezvokuti chiyero chakakurudzirwa chekurovedza muviri kuti uwane uremu hunenge maminetsi e150 pavhiki yekuenzanisa aerobic basa kana 75 maminetsi ekuita maekisesaizi kwakasimba svondo rega rega, kana musanganiswa wezviviri, Smallidge anoti. (Ndiyo chiyero chidiki chebasa remoyo iyo American Heart Association inokurudzira kuti vanhu vakuru nevana varambe vaine hutano hwakanaka.)

Saka, iwe unokwanisa kuwana hushoma hwako hwecardio ne-zvinoenderana nekuti uri kuenda nenhanho inonetsa kana ine mwero - kushambira katatu kana kashanu pasvondo kwemaminetsi makumi maviri nemashanu kana zvakadaro panguva. Ramba uchifunga kuti unogona kushambira zuva nezuva nekuti iyi fomu yekurovedza muviri haina kuoma pamabvi ako, majoini kana tsoka. Zvakare, cherechedza kuti kuita kudzidziswa kwesimba kanokwana kaviri pasvondo kunosimbisa kuedza kwako kuderedza uremu.

6. Ongorora tsika dzako dzekudya.

Paaidzidzira mitambo yekutuhwina yeOlympics, shahwiri akahwina menduru yegoridhe ka23 Michael Phelps aidya macalorie anosvika 10 000 pazuva, izvo zvakamubatsira kuti arambe akaonda. Chokwadi, akashambirawo zvakasimba uye achitsanya kwemaawa akati kuti zuva nezuva.

Vasiri veOlympians vari kushambira kuti vadzike uremu vachada kurangarira nezvekudya kwavo. Sezvinoita chero kuedza-kurasikirwa nehuremu, kuderedza macalorie ekudya paunenge uchiita muitiro wekushambira wenguva dzose kunogona kukubatsira kudonhedza makirogiramu.

Kuti uremerwe uremu, Smallidge inokurudzira kubvisa kana kucheka pane yakakwira-calorie yakagadziriswa chikafu, kusanganisira:

• Makeke.
• Candy.
• Cookies.
• Muto wemuchero.

Yakagadzirwa nyama (bhekoni, kuchekwa kunotonhora uye soseji, semuenzaniso).

Pane kudaro, wedzera madyiro ako ezvekudya zvine hutano, semichero mitsva, miriwo uye maonda mapuroteni, sebhinzi, nzungu nembeu. "Makoriori anoverenga, saka ziva nezvekutonga kwechikamu kunyangwe nekudya kwakakwana kwechisikigo," Smallidge anodaro.