Mazuva ano, zvinoita sekunge munhu wese ane mukurumbira ane chikafu kana Workout protocol yavanokurudzira kupfuura vamwe vese. Semumwe wevanonyanya kupisa muHollywood kwemakore, Jennifer Aniston haana kusiyana; munguva pfupi yapfuura, anga achiratidzira mabhenefiti eiyo inonzi 15-15-15 Workout chirongwa, kana iyo Jennifer Aniston Workout. Uye varairidzi vanoti nzira iyi haingori gimmick, yakatwasuka uye inowanikwa.
Pfungwa huru yeiyi cardiovascular workout plan ndeyekushandisa maminetsi gumi nemashanu uchichovha bhasikoro rakamira, wozoita maminetsi gumi nemashanu pamushini weelliptical uye pakupedzisira maminetsi gumi nemashanu uchimhanya kana kumhanya pane treadmill.
Mike Matthews, murairidzi ane zvitupa, mutambi wepodcast uye muvambi weLegion Athletics, kambani yezvemitambo inogara muClearwater, Florida, anoti maminetsi 45 eCardio “chiyero chakanaka chekurovedza muviri.” Kunyangwe achiwanzokurudzira zvishoma - maminetsi makumi matatu kusvika makumi mana nemashanu eCardio kune vatengi vake, sezvo "unogona kuwana mibairo isingasviki maminetsi makumi mana nemashanu."
Zvakadaro, kuvavarira kuwana 30 kusvika 45 maminetsi ekurovedza muviri pamazuva mashanu kusvika manomwe pasvondo chinangwa chinoyemurika uye "nzvimbo inotapira maererano nekuvandudza hutano munzira dzakasiyana," anodaro Matthews.
Mabhenefiti eiyo 15-15-15 Chirongwa
Imwe bhenefiti yakakosha yerudzi urwu rwekurovedza muviri yakagadziridzwa kuumbwa kwemuviri, kana chiyero chemhasuru kusvika kumafuta. “Mumaminitsi 45 ekurovedza muviri zvine mwero, sekuchovha bhasikoro, elliptical kana kumhanya pane treadmill, unenge uchipisa chero kubva pa500 kusvika ku700 macalories, zvichienderana nekurema kwaunoita uye kuti uri kushanda zvakanyanya sei,” Matthews anodaro. Kusimba kuri pakati nepakati kunoreva kuti unogona kubata nhaurirano uchiekisesaiza, asi unenge wambofema zvishoma.
Iko kupisa kwekoriori, kana iwe waizoita izvozvo mazuva manomwe pavhiki, unogona kuwedzera kusvika kudarika 3500 makori. Kune 3500 macalorie mupaundi yemafuta, uye nepo kuverenga kusiri chaiko-kune-imwe, "mutemo unobatsira wegunwe kuti unofanira kupisa zvishoma kudarika 3500 macalorie kuti urasikirwe pondo yemafuta," Matthews anodaro. Naizvozvo, kana uri kutsvaga kuderedza uremu, chirongwa che15-15-15 pamwe nekudya zvine hutano (kuitira kuti usatore macalorie akawanda kupfuura auri kupisa) anogona kubatsira.
Imwe yakanangana neiyo 15-15-15 chirongwa ndechekuti haifanirwe kunyatso batanidza chete bhasikoro, elliptical uye treadmill basa. Semuenzaniso, kana iwe usingakwanise kuwana chitsiko, unogona kutsiva kukwasva pamuchina wekukwasva. Chero mararamiro emwoyo aunofarira aunogona kuita kwemaminetsi gumi nemashanu pamwero ane mwero anokwana.
Ivory Howard, mudzidzisi weyoga uye Pilates anogara muWashington, DC, anoti haufanirwe kuita ese maminetsi makumi mana neshanu kamwechete. "Kana usingakwanise kuwana michina yese mitatu yeCardio, unogona kupatsanura kurovedza muviri kuita maminetsi gumi nemashanu elliptical Workout uye maminitsi gumi nemashanu bhasikoro mangwanani uye maminitsi gumi nemashanu kumhanya kwemasikati." Iwe uchange uchiri kuwana 45 maminetsi e cardio, asi inogona kunzwa senge shoma yekudyara kwenguva.
Chero hunyengeri hunobatsira iwe kunyora iwo maminetsi anogona kubatsira. The Centers for Disease Control and Prevention inokurudzira kuti vanhu vakuru vawane zvingangoita maminetsi e150 ekusimbisa muviri zvine mwero (zvakadai sekuchovha bhasikoro, kushandisa elliptical kana kumhanya pane treadmill) pasvondo. CDC inokurudzirawo mazuva maviri ekusimbisa tsandanyama svondo rega rega.
Kazhinji kutaura, kuwana 30 kusvika 45 maminetsi e cardio exercise kashanu kusvika kanomwe pavhiki kwakanakisisa. Iwe unogona kusanganisa basa re cardio nemazuva ekudzidzira simba kana mamwe. Chinangwa ndechekufamba kakawanda sezvaunokwanisa.
Nekudaro, vazhinji vekuAmerica havasi kuwana huwandu hwakatarwa hwekuita zvemuviri. "Maererano neCDC, chete 53.3% yevanhu vakuru vanosangana nePhysical Activity Guidelines for aerobic physical exercise uye chete 23.2% yevanhu vakuru vanosangana nePhysical Activity Guidelines yezvose aerobic uye musimba-kusimbisa basa," Howard anodaro.
Izvi zvine zvakawanda zvinokanganisa hutano hwese uye hutano. "Zvizhinji zvezvikonzero zvinotungamira zvekufa nekuremara muUS zvakabatana zvakananga nekushaikwa kwekuita basa," anodaro Howard.
Kuramba kwakajairwa kuti sei vanhu vakuru vekuAmerica vashoma vari kuwana maekisesaizi avanoda kushomeka kwenguva. Apa ndipo panogona kubatsira 15-15-15 Workout. "Iyo 15-15-15 yekurovedza muviri inogona kuchinjika nyore kune zvinodiwa nemunhu, mararamiro, uye kuwanikwa, kuita kuti maekisesaizi awanike uye nekukurudzira zvakanyanya kuita kurovedza muviri nguva dzose uye kudzivirira akawanda ezvikonzero zvinotungamira zvekufa nekuremara muUS," Howard anodaro.
Ndezvaani?
Howard anoti iyo 15-15-15 maitiro ekuita maekisesaizi "yakanyatsokodzera kune avo vane nguva pfupi uye / kana kushivirira zviri nyore zve cardio workouts refu."
Nekuchovha bhasikoro kuburikidza nemaekisesaizi akasiyana, chirongwa che15-15-15 chine chinangwa che "kuita kuti maekisesaizi ako arambe achinakidza, uye haunyanyi kufinhwa kana kukuvadzwa" nekuchinja-chinja maekisesaizi akasiyana siyana pane kana waizoti, wongomhanya uchienderera mberi. treadmill yemaminetsi makumi mana nemashanu yakatwasuka.
Matthews anocherekedzawo kuti kuchinja kubva pane imwe modhi kuenda kune inotevera mushure memaminitsi gumi nemashanu kunochengeta zvinhu zvinonakidza. “Vanhu vakawanda vangazviona zvichifinha kugara pabhasikoro, kunyanya kana uri mumba, kwemaminitsi makumi mana nemashanu. Asi nekubva pane imwe kuenda kune imwe, inogona kuita kuti inakidze. ”
Kusiyana-siyana ndiko zvinonhuwira zvehupenyu, shure kwezvose. "Izvo zvakare zvinoita kuti zvinzwe sekunge uri kuita maminiti matatu," anodaro. Chinhu chipi nechipi chinobatsira kuchengeta maekisesaizi chinonakidza chinogona kukuchengeta uchidzoka zuva nezuva. "Haumbofa wakanakidzwa nekushanda kwako kwese, asi isu tinofanira kunakidzwa nazvo uye kwete kuvhunduka."
Nekuita maekisesaizi, mamwe anogara ari nani pane asina, uye Matthews anoti haaone zvakaderera kuhurongwa hwe15-15-15. "Kana zvichikufadza, ndinofunga chirongwa chikuru."
Usakanganwa Kusimbisa Simba
Nepo chirongwa che15-15-15 chinopa nzira inogoneka yekuti iwe utore cardio yako mukati, Howard anokukurudzira kuti uyeuke kuisa kudzidziswa kwesimba muhurongwa hwako hwese hwekusimba zvakare. "Ndinokukurudzira kuti uwedzere kurovedzwa uku nekudzidziswa simba. Kana iwe uine nguva, wedzera chiyero uye kuchinjika kune yako Workout zvakare. Unogona kutambanudza, kusimbisa uye kugadzirisa kuchinjika kwako muchikamu chipfupi chekurovedza muviri. ” Yoga nePilates, nzvimbo huru yeHoward yehunyanzvi, inogona kunyanya kubatsira pakuvaka simba uye kuchinjika.
Matthews anobvuma kuti kudzidziswa kwesimba kunofanirwa kuve chikamu chemaitiro ako ekuita maekisesaizi. Chirongwa che15-15-15 chinopa mamwe masimba ekuvaka-simba - "kuchovha bhasikoro, kunyanya, inogona kuve nzira yakanaka yekuvandudza yakadzika mhasuru yemuviri uye kusimba, asi haina kushanda sekudzidziswa kwesimba, sekupuruzira uye kuita mapapu. .”
Kutanga pa15-15-15 Workout Routine
Nepo Matthews achiti hapana kana zvipingamupinyi pachirongwa che15-15-15, kana uri mutsva pakurovedza muviri, zviri nani kutanga zvishoma nezvishoma. “Kana mumwe munhu parizvino asiri kusimba uye asiri kuita maekisesaizi, kusvetukira muna 15-15-15 pamwe kunenge kwanyanya. Apa handiti ndinovatangira."
Pane kudaro, anokurudzira kutanga nemaminetsi gumi nemashanu kusvika makumi matatu pazuva rekufamba. "Zvakanaka, buda panze ufambe kwemaminetsi gumi nemashanu kusvika makumi matatu." Ita izvozvo kwemavhiki mashoma kusvika wanzwa kusimba - pamwe hausisiri kunzwa kuvava mumakumbo kana mutsoka uye wave kukwanisa kufamba uchimhanya usingafeme. Izvi zviratidzo zvekuti muviri wako uri kujairana nechiitwa uye wagadzirira kukwira kumusoro.
Iyo inotevera nhanho inogona kusanganisira kufamba kwemaminetsi gumi nemashanu ichiteverwa nemaminitsi gumi nemashanu ekutenderera pabhasikoro, ichiteverwa nemamwe maminetsi gumi nemashanu ekufamba.
Unogona kuzvisanganisa sekunzwa zvakakunakira uye zvichibva pane kuti ndezvipi zvishandiso zvaunokwanisa kuwana, asi pfungwa huru inofanirwa kunge iri yekukwira zvishoma nezvishoma uye zvakatsiga kudzamara wagona kuenderera mberi kwemaminetsi makumi mana nemashanu.
Matthews anoyambirawo kuti kana uine huremu hwakawanda hwekudzikira, zvingave nani kunonoka kumhanya pachitsiko chekutsika kusvika wadonhedza huremu. Kumhanya ibasa repamusoro-soro rinogona kunge rakaoma pahudyu, mabvi, zvitsitsinho uye tsoka. Kutakura uremu hwakawandisa kunobatanidza kuomarara kunoiswa pamajoini. Kutsiva chiitiko chakaderera senge kukwasva kana kushambira kunogona kubatsira kurerutsa imwe dhizaini uchiri kupa yakanakisa yemoyo kurovedza muviri iyo inogona kukubatsira iwe kuzadzisa zvibodzwa zvako zvekurasikirwa uremu.
Mukupedzisira, Howard anoti, chero chiitiko kana chirongwa chekurovedza muviri chaunofarira chinoita kuti urambe uchifamba chingave chakanyanya kunaka. "Miviri yedu nehupenyu hunoshanduka patinenge tichikura, uye zvakakosha kutsvaga nzira dzekuchinja kuitira kuti tirambe tichiita basa nekuchengetedza mararamiro anoshingaira."
Nguva yekutumira: May-19-2022