Ubwino Wathupi ndi Wamaganizo pa Kupalasa M'nyumba

Zamkati

• Zomwe Muyenera Kuyembekezera Mukangoyamba Kulumpha Panjinga
• Zomwe Muyenera Kuyembekezera Patatha Mwezi Umodzi Wapanjinga Wokhazikika
• Mapindu Okhala Kwanthawi Yaitali Panjinga Zam'nyumba
• Onaninso za

Pokhala ndi ma situdiyo osawerengeka apanjinga apanyumba omwe atsekedwa m'dziko lonselo ndipo pafupifupi aliyense akupewa malo awo ochitira masewera olimbitsa thupi chifukwa cha nkhawa za COVID-19, ndizachilendo kuti njinga zambiri zapakhomo zapakhomo zakhala zikuyambitsa malonda awo pamsika. Kuchokera pa Bike + yatsopano ya Peloton mpaka ku SoulCycle kukhazikitsidwa kwa njinga yapanyumba, chidwi chokwera njinga chawona kukwera kwakukulu kuyambira chiyambi cha mliri. (Psst, nayi njinga zambiri zolimbitsa thupi kuti mupereke masewera olimbitsa thupi kunyumba.)

Koma, monga aliyense woyenda pa njinga wodzipereka amadziwa, pali zambiri pamasewera kuposa njinga zamkati zam'nyumba zokhala ndi zofuna, zolimbitsa thupi. Kupalasa njinga ndi imodzi mwanjira zabwino kwambiri zomwe mungachite, makamaka kwakanthawi. "Kupalasa njinga sikulemetsa, kotero kumachepetsa chiopsezo cha kuvulala chifukwa cha kuvulala ndi kung'ambika pamalumikizidwe anu, makamaka mawondo anu," akutero Robert Mazzeo, Ph.D., pulofesa wothandizana nawo wa physiology yophatikiza pa yunivesite ya Colorado Boulder. . Maondo nthawi zambiri amakhala olumikizana ndi thupi kuti asonyeze ukalamba, chifukwa chake ndikofunikira kuwasamalira nthawi yonse ya moyo wanu ndi mitundu yabwino ya Cardio, monga kupalasa njinga. (Zogwirizana: Momwe Mungathamange Mofulumira ndi Kuchepetsa Kupweteka Kwapakati Nthawi Yonse)

Poganizira izi, ngati mukudumphira panjinga kwa nthawi yoyamba, ndi bwino kuti muyambe kukambirana ndi dokotala wanu. Mwanjira imeneyi, mutha kugwiritsa ntchito malingaliro aliwonse. Mukamveketsa bwino, Nazi njira zingapo zomwe mungayembekezere thupi lanu ndipo malingaliro kuti musinthe mukayamba kupalasa njinga.

Zomwe Muyenera Kuyembekezera Mukangoyamba Kulumpha Panjinga

Nthawi yoyamba mukayamba kupalasa njinga, kaya kunyumba kapena m'kalasi yochita masewera olimbitsa thupi, zingakhale zochititsa mantha. Nthawi zambiri pamakhala zosanjikiza zopanda pake, ndimakonzedwe miliyoni miliyoni mpaka kutalika kwa mpando ndi kutalika kwa magwiridwe antchito.

Mwachizolowezi chala chachikulu, mukufuna kutalika kwa mpando wanu kukhale kutalika kwa mafupa a chiuno mukayima pafupi ndi njinga ndi ma handlebars anu kukhala pampando wanu kapena pakukweza kumtunda. "Kulakwitsa komwe anthu amapanga ndikokwera kwambiri ndipo mipando yawo imakhala yotsika kwambiri, ndipo izi sizingawalole kuti azitha kuchita nawo chidwi," akutero Maddy Ciccone, mlangizi wamkulu ku SoulCycle ku Boston. (P.S. Nazi nsapato zanjinga zabwino kwambiri pazosowa zanu zonse zopalasa njinga.)

Zimakhala zachilendo kwa wina watsopano kupalasa njinga kuti akufuna kukwera pafupipafupi momwe angathere, malinga momwe angathere, mwamphamvu momwe angathere. Tithokoze kumasulidwa kwama endorphin omwe mumadzisangalatsa mukamachita masewera olimbitsa thupi, "kukwera" kwanu komwe kumamuchepetsa kumatha kuchepetsa kupsinjika ndi kupweteka komwe mumamva mthupi lanu. Koma ngati mukuyesera kuchita zochulukirapo, ikhoza kukhala njira yovulaza.

M'malo motuluka, yang'anani pafupipafupi koyamba, akuwonetsa a Matt Wilpers, wosewera wakale wa NCAA, wothandizira njinga zamoto, komanso wophunzitsa Peloton. "Ndimakonda kuyambitsa othamanga anga (osachepera) katatu pasabata, kwa mphindi 30 nthawi imodzi, masabata 4-6," akutero. (BTW, ichi ndichifukwa chake anthu ena amakhala ndi nthawi yosavuta kupanga tanthauzo la minofu kuposa ena.)

Mukangoyamba kuyatsa ma calories ambiri. “Nthaŵi zonse pamene mumachita maseŵera olimbitsa thupi, thupi lanu [kuchuluka kwa mafuta amene thupi lanu lakhala nalo poyerekezera ndi minofu, mafupa, madzi, ndi ziwalo] zimasintha—pang’onopang’ono mumayamba kusintha mafuta m’malo mwa minofu,” akufotokoza motero Wilpers. "Minofu ndi minofu yogwira ntchito, zomwe zikutanthauza kuti imawotcha zopatsa mphamvu m'malo mozisunga." Pafupifupi, mphindi 30 zapa bicycle sesh zitha kukuthandizani kuwotcha kulikonse pakati pa 200-450 calories, kapena kupitilira apo, kutengera kulemera kwanu komanso kuthamanga kwanu.

Mungachepetse chiopsezo chanu cha matenda amtima ndi mtundu wachiwiri wa shuga. Kuyenda panjinga kosasinthasintha ndi njira yabwino yochepetsera cholesterol ya LDL (mtundu woyipa womwe ungakulitse chiopsezo cha matenda amtima) ndikukweza cholesterol yanu ya HDL (mtundu wabwino). Kuphatikiza apo, kupalasa njinga kumatha kukulitsa kulolerana kwanu kwa shuga ndikukupangitsani kuti mukhale osamva insulin, kutanthauza kuti mutha kuchepetsa mwayi wokhala ndi matenda amtundu wa 2. (Zogwirizana: Zizindikiro 10 za Matenda A shuga Omwe Akazi Ayenera Kudziwa Zokhudza)

Maonekedwe anu adzakhala bwino. Mwinamwake mwawonapo peloton - dzina lophatikizana la othamanga panjinga, ndiye - atatsamira pa njinga zawo pamene akuthamanga kudutsa tawuni ndikudabwa ngati misana yawo ikupweteka. Yankho: mwina ayi. Malingana ngati njinga yanu imasinthidwa bwino kuchokera pazomangirira mpaka pamiyala, kupalasa njinga nthawi zambiri sikulowerera kumbuyo kwanu, akufotokoza a Wilpers. Kaimidwe koyipa kaŵirikaŵiri kumakhala chifukwa cha kuuma ndipo, ngati kuli tero, kupalasa njinga nthaŵi zambiri kumatero kusintha kaimidwe ako. "Ndizovuta kuchita masewera olimbitsa thupi bwino ndi kaimidwe koyipa; simukhala nthawi yayitali," akutero Wilpers. Ichi ndichifukwa chake alangizi amapereka nthawi yochuluka kuti akuthandizeni kupeza fomu yanu musanayambe kuyendetsa. (Zokhudzana: Momwe Mungasinthire Fomu Yanu Yolimbitsa Thupi Kuti Ipeze Zotsatira Zabwino)

Zomwe Muyenera Kuyembekezera Patatha Mwezi Umodzi Wapanjinga Wokhazikika

Pakatha mwezi umodzi mukupalasa njinga nthawi zonse, thupi lanu lasintha mokwanira kuti njingayo iyambe kugwedezeka pang'onopang'ono. "Pasanathe mwezi umodzi, mutha kuyamba kuwonjezera mphamvu zanu pafupifupi 10% milungu iwiri iliyonse," akutero a William Bryan, M.D., omwe ndi ovomerezeka pa board ku Houston Methodist Orthopedics & Sports Medicine.

Popeza kulimba mtima kwanu komanso kupirira kwanu mwina zakwaniritsidwa pano, ndiye kuti ndi nthawi yoti musinthe kuyang'ana nthawi yayitali, atero a Wilpers. Amalimbikitsa kukulitsa gawo lanu loyambirira la mphindi 30 kuti mukhale mphindi 45 ora m'malo mwake.

Muyamba kuwona minofu yotsamira. Kupalasa njinga ndimaphunziro opirira mwachilengedwe, chifukwa chake imakhala ndi minyewa yocheperako, ma ulusi omwe amalephera kutopa ndipo amayang'ana kungoyenda pang'ono. Izi zikutanthauza kuti mwina simungakulitse kwambiri kuchuluka kwa minofu (pokhapokha mutakhala mukukwera mokwera ndi kuthamanga); M'malo mwake, mudzakhala ndi minofu yowonda, yamphamvu, makamaka muma quads ndi glutes wanu, akufotokoza a Wilpers. "Izi zimatchedwa maphunziro apadera," akuwonjezera Mazzeo. "Minofu ya m'miyendo yanu yomwe mukulemba yomwe ikukulimbikitsani kwambiri idzalimba kwambiri."

Mudzakhalanso okonzeka kuyamba kuphunzira, zomwe zikutanthauza kuti mudzatetezedwa kuvulala. "Mukamayitanitsa thupi lanu, m'pamenenso zinthu zazing'ono zimayamba kukhala zofunika," akutero a Wilpers. Kuphunzitsidwa pamtanda sikungakhudze momwe mumayendera njinga, koma kumalimbitsa kupirira, atero. "Pa kupalasa njinga, chilichonse chimachokera m'chiuno ndi m'chiuno, chifukwa chake mukufuna kukhala ndi chiuno chabwino komanso kukhazikika m'chiuno. Mukamayendetsa njinga, nthawi zambiri mumakhala mukuyenda mwamphamvu mopita kutsogolo kapena kumbuyo, kotero [ndikulimbitsa thupi], muli ndi kuganiza za abductors anu [gulu la minofu lomwe likuyenda motsatira mbali ya ntchafu yomwe imathandiza miyendo yanu kusuntha ndi kuzungulira pamfundo ya ntchafu] ndi adductors [gulu la minofu likuyenda kuchokera ku pubic bone kupita ku chikazi chanu mkati mwa miyendo yanu] ." (Kodi mukusowa poyambira?)

Mutha kuwona kumtunda komwe mukupita, koma izi zikutanthauzanso kuti thupi lanu likuchita bwino. Pambuyo pa masabata asanu ndi limodzi akuyendetsa njinga, ndizofala kumtunda pang'ono, zomwe akatswiri ochita masewera olimbitsa thupi amatcha "maziko" mu maphunziro anu. "Thupi lanu likhala logwira ntchito bwino, ndipo mutha kupanga mphamvu zochulukirapo pamphindi zochepa pamphindi, ndiye kuti mutha kuyamba kugwira ntchito yolimbitsa mtima / max," akutero Dr. Bryan. (Umu ndi momwe mungapezere - ndikuphunzitsa - malo ochitira masewera olimbitsa thupi.)

Mapindu Okhala Kwanthawi Yaitali Panjinga Zam'nyumba

Pambuyo pa miyezi ingapo ndikudumphira njinga nthawi zonse, mwina mumamverera ngati katswiri. Pitirizani kuchita zinthu zanu, koma musaiwale kudziyang'anira nokha, mwakuthupi ndi mwamaganizidwe. Khalani ogwirizana ndi kusintha kulikonse kwa thupi komwe mukuwona, ndipo musazengereze kukhudzana ndi dokotala ngati chilichonse sichikuyenda bwino. (Nazi zina mwazolakwika zolakwitsa poyenda pa njinga.)

Ndipo kumbukirani: Simuyenera kudzilankhula nokha kuti mukhale ndi zishalo tsiku lililonse. Chilimbikitso chimabwera ndikupita, atero a Wilpers, ndipo ndibwino kuvomereza izi. Chofunika kwambiri ndikuyendetsa galimoto, akutero. "Kuyendetsa kumakhala kosasinthasintha chifukwa mumayesetsa kukwaniritsa zolinga," akufotokoza. Poganizira izi, zimathandiza kutenga nawo mbali pamavuto osiyanasiyana, kaya IRL, kuti izi zitheke, atero a Wilpers. (Dongosolo la masiku 40 likuthandizani kuphwanya kwanu zilizonse cholinga cholimbitsa thupi.)

Mutha kuwonjezera zomwe mwapeza, chifukwa cha kuchuluka kwanu kwamaphunziro. "Mukutha kugwira ntchito pafupipafupi, motalikirapo, ndipo mumatha kuchira bwino mukamagwira ntchito mwamphamvu," akutero a Wilpers. Pambuyo pa miyezi ingapo pa njinga, anthu ambiri amatha kusintha njira zawo mpaka magawo 5-6 pa sabata, akuwonjezera.

Mudzawonjezera kuchuluka kwanu kwa oxygen (kapena VO2 max). Mwanjira ina, popita nthawi, kupalasa njinga kumathandiza thupi lanu kukhala labwinopo popereka minofu yanu ndi oxygen yambiri ndi michere. Izi zikutanthauza kuti magazi amayenda kwambiri mpaka minofu, zomwe zikutanthauza kupindula kwakukulu mthupi lanu. (Zambiri apa: Kodi VO2 Max Ndi Chiyani Ndipo Mumakulitsa Bwanji Zanu?)

Mudzayamba kuwona zopindulitsa za thanzi laubongo. Mwinamwake mumathamanga pambuyo pa gawo lililonse la kupalasa njinga, koma kafukufuku amasonyeza kuti masewera olimbitsa thupi amtundu uliwonse, ngati achitidwa nthawi zonse, angathandize kuchepetsa kuvutika maganizo kwa nthawi yaitali. Makamaka panthawi ya mliriwu, ndikofunikira kwambiri kuposa kale kuika patsogolo thanzi lanu lamalingaliro ndi zizolowezi zabwino monga zolimbitsa thupi. "Izi zonse za COVID ndimasewera olimbitsa thupi," akutero Ciccone. "Ngati mungapeze kena kake komwe mungatulukire kwa mphindi 45, izi zikuchitirani zochuluka kwambiri kuposa zomwe gulu la cardio kapena olimbitsa thupi lingachite."

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