Momwe Mungapezere Masewera Olimbitsa Thupi ndi Kuyenda Mofulumira

Zamkati

• Zomwe zimawoneka ngati kuyenda mwachangu?
• 1. chandamale cha kugunda kwa mtima
• 2. Masitepe pamphindi
• 3. Mayeso oyankhula
• Ubwino wake woyenda mwachangu ndi chiyani?
• Ndi ma calories angati omwe mungawotche poyenda mwachangu?
• Njira zolimbikitsira calorie yanu kuwotcha
• Yendani phiri
• Onjezani maphunziro apakatikati
• Tengani zolemera pamanja
• Njira
• Pafupipafupi
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kuyenda mwachangu ndichimodzi mwazinthu zosavuta komanso zosavuta kuchita zolimbitsa thupi. Ndipo koposa zonse, mwina muli ndi zonse zomwe mukufuna kuti muyambe.

Mutha kuyenda mwachangu, kutulutsa thukuta m'nyumba kapena panja komanso opanda zida zapadera. Ma sneaker abwino ndi omwe amafunikira kuti muyambe kukolola zabwino zambiri zapaulendo woyenda mwachangu.

Chinsinsi chochita masewera olimbitsa thupi ndikuyenda mwachangu ndikukhala ndi mayendedwe omwe amapatsa mtima wanu ndi mapapo kulimbitsa thupi kovuta, koma osati molimbika kotero kuti mumatha nthunzi mwachangu.

Pitilizani kuwerenga kuti mupeze momwe mungalimbikitsire thanzi lanu lamaganizidwe ndikuyenda mwachangu komanso zabwino zomwe mungapeze chifukwa cha masewera olimbitsa thupiwa.

Zomwe zimawoneka ngati kuyenda mwachangu?

Mawu oti "kuyenda mofulumira" ndiosamveka bwino. Kodi ikufulumira pang'ono kuposa mayendedwe anu abwinobwino? Kodi ndichangu kwambiri?

Pofuna kutsimikizira zomwe zikutanthauza, pali njira zingapo zoyezera mayendedwe anu kuti mutsimikizire kuti muli mdera "lankhanza". Tiyeni tione bwinobwino njira zitatu zodziwira ngati mukuyenda pa liwiro loyenera.

1. chandamale cha kugunda kwa mtima

Njira imodzi yodziwira ngati mukuyenda mwachangu ndikuti muyese kugunda kwa mtima wanu.

Chiwopsezo cha mtima womwe mumachita mukamachita masewera olimbitsa thupi, kwa achikulire ambiri, ndi 50 mpaka 85 peresenti yamapamwamba anu amtima. Kuchita masewera olimbitsa thupi pamlingo wamtima wanu kumatanthauza kuti mukupeza phindu lalikulu pantchito yanu.

Malinga ndi American Heart Association:

• Zomwe mtima wanu umagunda kwambiri mukamachita masewera olimbitsa thupi kwambiri ndi pafupifupi 50 mpaka 70% ya kuchuluka kwanu kwamtima.
• Zomwe mtima wanu umagunda mukamagwira ntchito mwamphamvu ndi pafupifupi 70 mpaka 85% yamitima yanu.

Chifukwa chake, kugunda kwanu kwamtima kwenikweni ndikotani, ndipo mumadziwa bwanji?

Kuchuluka kwa mtima wanu ndikumenyedwa kwa 220 pamphindi (bpm) kusiya zaka zanu pazaka. Chifukwa chake, kwa munthu wazaka 40, zingakhale 220 - 40 = 180 bpm.

Kuti mudziwe kuchuluka kwa kugunda kwa mtima wanu, chitani izi:

• Mapeto otsika a kugunda kwamtima kwanu, chulukitsani 220 bpm kupatula zaka zanu ndi 0.50 (50%). Mwachitsanzo, kwa mwana wazaka 40 zingakhale 180 bpm x 0.50 = 90 bpm.
• Mapeto okwera kwa kugunda kwamtima kwanu, chulukitsani 220 bpm kuchotsera zaka zanu ndi 0.85 (85%). Mwachitsanzo, kwa mwana wazaka 40 zingakhale 180 bpm x 0.85 = 153 bpm.
• Kwa munthuyu, kugunda kwamtima kwawo poyenda kumakhala pakati pa 90 ndi 153 kumenya pamphindi.

Ngati simukudziwa momwe mungayezerere kugunda kwa mtima wanu, nazi momwe mungachitire:

1. Ikani nsonga za cholozera chanu ndi zala zapakati mkati mwa dzanja lanu lamanzere mpaka mutha kumva kugunda. Musagwiritse ntchito chala chanu chachikulu kuti muyese kugunda kwanu, chifukwa chala chanu chachikulu chimakhala chokhachokha. Izi zitha kukupangitsani kuti muwerenge molakwika.
2. Yang'anani pa wotchi kapena penyani, ndipo muwerenge kuchuluka kwa kumenya komwe mumamva ndikumaso kwanu kwa masekondi 30.
3. Mukakhala ndi nambala imeneyo, chulukitsani nambala ndi 2 kuti mupeze bpm yanu. Mwachitsanzo, ngati munawerenga 55 kumenyedwa m'masekondi 30, kugunda kwanu kungakhale kumenyedwa 110 pamphindi (55 x 2).

Kuti mukwaniritse gawo lanu logunda pamtima, yesetsani magulu a bpm otsatirawa kutengera msinkhu wanu:

2. Masitepe pamphindi

Njira ina yodziwira mayendedwe anu ndiyo kuwerengera zomwe mukuyenda.

Kafukufuku wofalitsidwa mu Briteni Journal of Sports Medicine akuwonetsa kuti ngati mungayende masitepe osachepera 100 pamphindi, mukuyenda mwachangu mokwanira kuti mupeze phindu lokwanira lolimbitsa thupi.

Kugwiritsa ntchito tracker yolimbitsa thupi kumatha kukuthandizani kuti muzitsata mapazi anu komanso momwe mukuyendera mwachangu.

Gulani zolimbitsa thupi pa intaneti.

3. Mayeso oyankhula

A kuti mupeze mayendedwe anu samafuna masamu aliwonse. M'malo mwake, kuti muyese kuthamanga kwanu, mumayamba kuyankhula mukuyenda:

• Ngati mutha kuyankhula momasuka ndikupuma pang'ono, mwina mukuyenda pang'onopang'ono koma mwachangu.
• Ngati simungathe kuyankhula mosavuta chifukwa mwasowa mpweya, mayendedwe mwina ndi olimba.
• Ngati mutha kuyimba mokweza, mayendedwe ake ndi ocheperako kwambiri moti simungaganizidwe kuti ndi kuyenda mwachangu. Ngati mungathe, yesani kuthana ndi mayendedwewo.

Ubwino wake woyenda mwachangu ndi chiyani?

Kuchita masewera olimbitsa thupi nthawi zonse, monga kuyenda mwachangu, kumakupatsirani zabwino zambiri zakuthupi ndi zamaganizidwe. Ubwino wofufuzidwa bwino ndi monga:

• Kuchepetsa thupi. Kuyenda kumatha kukuthandizani kuti muchepetse kunenepa kwambiri powotcha mafuta owonjezera, kukulitsa minofu yowonda, komanso kukulimbikitsani kuti mukhale osayenda.
• Kulimbitsa thanzi la mtima. Malinga ndi a, kuyenda masiku 5 pa sabata kumatha kuchepetsa chiopsezo cha matenda amtima. Kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuchepetsa cholesterol cha LDL (yoyipa) m'magazi anu.
• Kuchepetsa kuthamanga kwa magazi. Kafukufuku wapeza kuti kuchita masewera olimbitsa thupi nthawi zonse kumatha kuchepetsa kuthamanga kwa magazi.
• Kuchepetsa shuga m'magazi. Kuyenda pafupipafupi kumatha kukulitsa chidwi chanu cha insulin. Izi zikutanthauza kuti maselo omwe ali mu minofu yanu amatha kugwiritsa ntchito insulini kuti atenge shuga kuti mukhale ndi mphamvu, musanafike komanso mutatha kuchita masewera olimbitsa thupi.
• Kulimbitsa thanzi. Kafukufuku wasonyezanso kuti kuchita masewera olimbitsa thupi kumathandizira kudzidalira, kukonza tulo, kumanga mphamvu zamaubongo, ndi zina zambiri.

Ndi ma calories angati omwe mungawotche poyenda mwachangu?

Mulingo womwe mumawotcha mafuta umadalira pazinthu zingapo, kuphatikiza:

• thupi lanu
• zaka zanu
• kugonana kwanu
• kuchuluka kwa minofu yomwe muli nayo
• mphamvu yomwe mumagwirira ntchito
• mutagwira ntchito mpaka liti

Kuti muwotche kuchuluka kwama calories, mudzafunika kuyenda mwachangu. Mufunanso kuyenda kwa nthawi yayitali.

Mwachitsanzo, muotcha ma calories ambiri ngati mukuyenda pamtunda wa mamailosi 4 pa ola (mph) kwa mphindi 35 kuposa ngati mungayende pamtunda wa 3 mph kwa mphindi 20.

Nayi chithunzi cha ma calories omwe mutha kuwotcha, kutengera kulemera kwanu komanso kuthamanga kwanu, ngati mukuyenda ola limodzi. Gawani nambalayi ndi 2 kuti muwone kutentha kwa kalori kwa mphindi 30:

Njira zolimbikitsira calorie yanu kuwotcha

Kuti muwotche mafuta ambiri paulendo wanu, yesani njira izi:

Yendani phiri

Kuonjezera mapiri ndi mapiri panjira yanu yoyenda kumafunikira mtima wanu, mapapo, ndi minofu kugwira ntchito molimbika motero kuwotcha ma calories ambiri.

Ubwino woyenda pa chopondapo ndikuti mutha kukhazikitsa mayendedwe anu. Makina ambiri opangira tayala amakulolani kuti mulowe njira yokonzedweratu, yocheperako, komanso yopanda pake.

Onjezani maphunziro apakatikati

Maphunziro a nthawi yayitali kwambiri (HIIT) amaphatikizapo kuchita masewera olimbitsa thupi kwakanthawi kochepa kosinthasintha.

Mwachitsanzo, izi zitha kuphatikizanso kukwera phiri mwachangu kwa mphindi 5 ndikutsatira pang'onopang'ono pamtunda wolimba kwa mphindi zitatu, ndikubwereza ndondomekoyi kwa mphindi 20 kapena 30.

awonetsa kuti kulimbitsa thupi kwa HIIT ndi njira yothandiza yoyatsira ma calories ndikuchepetsa mafuta amthupi munthawi yochepa.

Tengani zolemera pamanja

Zolemera zopepuka zomwe sizimatambasula manja anu zimatha kuwonjezera kuyesetsa kwanu ndikuyenda molimbika pang'ono.

Njira

Kuti mupindule kwambiri kuyenda kwanu mwachangu, komanso kupewa kuvulala, yesetsani kugwiritsa ntchito njira izi poyenda:

• Sungani mutu wanu, kuyang'ana mtsogolo, osati pansi.
• Pumulani khosi lanu, mapewa, ndi nsana, koma osagwedezeka kapena kutsamira patsogolo.
• Sungani msana wanu molunjika, ndikulumikiza minofu yanu yam'mimba.
• Yendani mokhazikika, mukugubuduza phazi lanu kuyambira chidendene mpaka kumapazi.
• Sungani manja anu momasuka, kapena pumani manja anu pang'ono ndi pang'ono.
• Ngati mukuyenda panja, musakhale ndi mahedifoni kapena zomvera m'makutu zomwe zimamveka mokweza kwambiri osamva magalimoto kapena wina akubwera kumbuyo kwanu.

Pafupipafupi

American Heart Association imalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi sabata iliyonse.

Ngati mutsatira malangizo oti muzichita masewera olimbitsa thupi kwa mphindi 150 pa sabata, cholinga choyenera ndikuyenda mwachangu kwa mphindi 30 patsiku, masiku 5 pa sabata.

Ngati kuyenda kwa mphindi 30 panthawi kuli kovuta kuti mukwaniritse ndandanda yanu, mutha kuyigawaniza mumayendedwe atatu amphindi 10 kapena kuyenda mphindi 15 mphindi tsiku. Ndibwino kufalitsa zochitika sabata yonse ndikuyenda osachepera mphindi 10 nthawi imodzi.

Ngakhale kuti mphindi 150 zolimbitsa thupi zolimbitsa thupi ndicholinga chabwino kuwombera sabata iliyonse, mupindulanso kwambiri ngati mungayende mwachangu kwa nthawi yayitali.

Mfundo yofunika

Kuyenda mofulumira, ngakhale kwa mphindi 10 zokha panthawi, kungapindulitse thanzi lanu ndikukhala bwino m'njira zosiyanasiyana.

Powonjezera magazi anu, kuyenda mwachangu kumatha kukhala ndi thanzi lamtima komanso m'mapapu. Ikhozanso kuchepetsa chiopsezo cha matenda ambiri ndikuthandizani kuti muchepetse kunenepa kwanu.

Kuphatikiza apo, kuyenda mwachangu kumathandizira kuti ubongo wanu ugwire ntchito, kuwonjezera mphamvu zanu, kuchepetsa nkhawa, komanso kugona mokwanira.

Ngati mukudwala kapena kuvulala, onetsetsani kuti mwalankhula ndi dokotala musanayambe pulogalamu yatsopano.