Ubwino Wa Mental and Physical Health of Outdoor Workout

Zamkati

• 1. Ma Elements Amapereka Maphunziro Awoawo
• 2. Mudzasangalala ndi Kulimbitsa Thupi Kwanu Panja Kwambiri
• 3. Kuchita Zolimbitsa Thupi Panja Kumapereka Chilimbikitso cha Umoyo Wathanzi
• 4. Amakuthandizani Kukhala Ndi Moyo Wabwino Kwambiri
• 5. Kugwiritsa Ntchito Kunja Kukuthandizani Kuchita Masewera Olimbitsa Thupi - Ndikulimba
• Onaninso za

Pali matsenga amphamvu pakupanga masewera olimbitsa thupi a buluu. Kuyenda kudutsa m'nkhalango kumatha kukupangitsani kuti muzilumikizana ndi Amayi Achilengedwe, ndipo mafunde omwe akuphulika atha kukupatsani chisokonezo chofunikira kwambiri mtunda womaliza wanyanja yanu. Koma masewera olimbitsa thupi akunja angakhalenso ndi phindu lalikulu m'maganizo ndi thupi lanu.

“Chilengedwe chili ndi mitundu yonse ya zinthu zosaoneka zimene zikutikhudza,” akutero Eva Selhub, M.D., katswiri wa za kupirira ndi mlembi wina wa bukhuli. Ubongo Wanu pa Chilengedwe (Gulani, $ 15, barnesandnoble.com). Mwachitsanzo, “pamene timapuma mpweya woipa wa m’mphepete mwa nyanja kuchokera m’madzi amchere, amapita ku ubongo wathu n’kumalimbana ndi ma ion abwino amene amachokera ku makompyuta ndipo amayambitsa kutopa.” Izi zikutanthauza kuti ngakhale mukuchita masewera olimbitsa thupi panja, zolowa zina zamthupi zikuchitika kumbuyo.

Mphepete mwa nyanja simalo okhawo omwe mungapeze izi, mwina. Kuwunikanso kumodzi kopindulitsa kwakusayansi komwe kwathandizidwa ndi chilengedwe munyuzipepalayi Maganizo a Zaumoyo Mndandanda wazoposa khumi ndi ziwiri zakunja, zonse zamaganizidwe anu (kuchepetsa nkhawa, kugona mokwanira, thanzi lamisala, chisangalalo chochuluka) ndi thupi lanu (kuchepetsa kunenepa kwambiri, kuchepetsa shuga, kuwongolera kupweteka - kuwonanso bwino). Zili choncho chifukwa mphamvu zanu zonse zimamizidwa nthawi imodzi mumayendedwe omveka bwino. Dr.

Umu ndi momwe maseŵera olimbitsa thupi angakulitsire thanzi lanu - mkati ndi kunja.

1. Ma Elements Amapereka Maphunziro Awoawo

Mchenga ndi mphatso yolimbitsa thupi yomwe imapitilizabe kupereka. Pazinthu za plyometric monga kuthamanga kapena kudumpha, zimamasulira pang'ono - sankhani mzere womwe madzi ndi mchenga amakumana bwino - komanso pafupifupi 30% ya kalori owotcha kuposa nthaka yolimba, atero a Paul O. Davis, Ph.D., a mnzake ku American College of Sports Medicine. Kuphatikiza apo, mukamayenda opanda nsapato pamchenga, mawonekedwe anu amasintha mwachilengedwe, ndikumenya malo abwino apakati, omwe amalumikizana bwino kuposa kuponya chidendene, atero a Davis.

Ndipotu, pofufuza othamanga achikazi ku yunivesite ya Western Australia, kusintha maonekedwe awo kuchokera ku udzu kupita kumchenga (kanthawi kochepa, sprints, ndi scrimmages) kunawonjezera kugunda kwa mtima wawo ndi kuphunzitsidwa ndikuwathandiza kwambiri pakuchita masewera olimbitsa thupi mkati mwa zisanu ndi zitatu. masabata, ngakhale adanena kuti anali ochepera komanso otopa panjira.

Kwa othamanga, ngakhale malo athyathyathya amafunika minofu yambiri kuti ipitirire kuposa chopondera. "Muyenera kuyika chopondera chosachepera 0.5 cholozera kuti mugwirizane ndi kuthamanga kwakunja," akutero a Colleen Burns, oyang'anira oyang'anira ogulitsa akunja a Backcountry. Ndipo mphepo yamphamvu imatha kubweza nthawi yanu yamtunda pafupifupi masekondi 12. ” Ponena za kupalasa njinga pamsewu, akuti kukoka mlengalenga kumapangitsa 70 mpaka 90% ya kukana komwe kumamveka mukamayenda.

TL; DR: Kungotengera kulimbitsa thupi kwanu panja - kaya mukuthamanga, kulumpha, kapena kupalasa njinga - mukukulitsa kutentha.

2. Mudzasangalala ndi Kulimbitsa Thupi Kwanu Panja Kwambiri

Nthawi ikuwoneka kuti ikupita pa theka-liwiro pamene mukuthamanga pa treadmill, kotero kuti ngakhale kuthamanga kwa kilomita imodzi kumamva kukomoka maganizo ndi thupi. Ndipo malinga ndi kafukufuku wofalitsidwa mu PLOS One, chifukwa chake mwina chikugwirizana ndi kuchita masewera olimbitsa thupi m'nyumba. Ofufuza adagawa akuluakulu athanzi a 42 m'magulu atatu: Gulu limodzi lidayenda panja kwa mphindi 45, gulu lina lidayenda panjira yolowera m'nyumba kwa mphindi 45, pomwe gulu lowongolera silinachite chilichonse kwa maola atatu pamaphunzirowo. Kenako anapempha otenga nawo mbali kuti awone momwe akumvera, malingaliro awo, ndi kudzutsidwa kwawo. Zotsatira zake zidapeza kuti ngakhale magulu onse awiri akuyenda amapindula kwambiri kuposa mbatata, ochita masewera olimbitsa thupi akunja anali ndi chidziwitso chabwino.

Gulu loyenda likunena kuti anali ogalamuka, olimbikitsidwa, omvetsera, osangalala, komanso odekha komanso kukhala ndi malingaliro abwino kuposa omwe anali pamtunda. Oyendawo ananenanso kuti samva kutopa atamaliza kulimbitsa thupi. Kwenikweni, kulimbitsa thupi kwa anthu oyenda pansi kumakhala kosavuta m'thupi ndi m'maganizo, ngakhale oyenda panja ndi oyenda m'nyumba adachitanso chimodzimodzi.

3. Kuchita Zolimbitsa Thupi Panja Kumapereka Chilimbikitso cha Umoyo Wathanzi

Aliyense amene wapita kokayenda (kapena kupalasa njinga, kusambira, kapena masewera ena aliwonse akunja pankhani imeneyi) mwina sakudabwitsidwa kwambiri ndi zomwe apezazi - samachitcha "phiri lalitali" pachabe! Koma ndichiyani, kwenikweni, pakuchita masewera olimbitsa thupi akunja komwe kumakupangitsa kumva bwino? Zimakhudzana ndi kuphatikiza kwamphamvu kwa masewera olimbitsa thupi komanso kukhudzana ndi chilengedwe, akufotokoza Martin Niedermeier, Ph.D., pulofesa wa sayansi yamasewera pa yunivesite ya Innsbruck ku Austria komanso wolemba wamkulu wa pepalali. Zochita zolimbitsa thupi zimakhala zolimbikitsa pamene kuona chilengedwe kumachepetsa nkhawa. Ndipo onse awiriwa amapereka zabwino kuposa m'modzi yekha.

Pachifukwa ichi, a Niedermeier amalimbikitsa kuti musamangolimbitsa thupi panja koma kupita kumalo omwe mumapeza kukongola komanso kumasuka, ndi zomera ndi madzi ambiri. "Zotsatira zabwino zimakhala zamphamvu pamene 'obiriwira' kapena 'abuluu kwambiri' amawona chilengedwe ndi omwe akutenga nawo mbali," akutero.

M'malo mwake, "kungokhala kunja kwa chilengedwe kumatha kutipewetsa nkhawa, popeza kwawonetsedwa kuti kumachepetsa malovu amtundu wa cortisol, omwe amathandizira kupsinjika," akutero a Suzanne Bartlett Hackenmiller, M.D., mlangizi wothandizirana ndi zamankhwala ku AllTrails.com. "Kafukufuku ananenanso kuti mphindi zisanu zokha m'chilengedwe zimangofunika kuti ubongo wathu uyambe kuganiza mwanjira ina komanso kuti tikhale omasuka."

4. Amakuthandizani Kukhala Ndi Moyo Wabwino Kwambiri

"Tili ndi waya woti tizikhala limodzi ndi chilengedwe," akutero Dr. Selhub. "Kukhala m'chilengedwe kumachepetsa kuchepa mphamvu kwa thupi, kumachepetsa kutupa, komanso kumalimbitsa chitetezo chamthupi." Konzekerani panja panja mphindi 20 tsiku lililonse ndipo, pakapita nthawi, muchepetsanso kuyankha kwamavuto a thupi lanu.

Kuphatikiza apo, kusungitsa banki osachepera mphindi 120 pa sabata m'chilengedwe, kaya mumayeso wamba kapena nthawi yayitali, kumalumikizidwa ndi thanzi labwino, malinga ndi kafukufuku waposachedwa wa akulu pafupifupi 20,000 mu nyuzipepalayi. Malipoti a Sayansi. Timakhala mpaka 90% ya nthawi yathu m'nyumba, malinga ndi kafukufuku wochokera ku Harvard T.H. Chan School of Public Health, kulumikizana kwakuthupi - manja pathanthwe momwe mumayimbira, opanda mapazi muudzu - kungatipangitse kumva kulumikizana kwambiri ndi dziko lapansi. Dr. Selhub anati: “Kumatsegula malo a ubongo amene amatichititsa kumva ngati tili mbali ya chinthu china chachikulu.

Khalani ndi chidwi choyang'ana kunyanja ndipo, "akutero," kukulira kwa zomwe amati ndimayankho achikondi - kuwonjezeka kwa dopamine ndi serotonin - kumatsegulira ubongo kuti uzitha kuzindikira ndikumvetsetsa bwino. " (Yesani masiku 30 a Outdoor Workout Challenge kuti mukhale ndi chifukwa chotuluka tsiku lililonse.)

5. Kugwiritsa Ntchito Kunja Kukuthandizani Kuchita Masewera Olimbitsa Thupi - Ndikulimba

Ndemanga ya maphunziro pa zolimbitsa thupi zobiriwira mu Physiology Yambiri & Mankhwala akuti kugwira ntchito panja “kumathandiza kuti munthu azigwira ntchito mwakhama komanso kumathandiza kuti azigwira ntchito yambiri, zomwe zingathandize kuti munthu azichita masewera olimbitsa thupi kwambiri komanso kuti apitirizebe kuchita zinthu zolimbitsa thupi.” Anna Frost, wothamanga kwambiri pamtundu wa Icebreaker, akuvomereza. Iye anati: “Ndimagwiritsa ntchito zachilengedwe pophunzitsa anthu mphamvu. "Pali mphamvu zambiri kunja uko."

Zachidziwikire, sizotheka nthawi zonse kuchita masewera olimbitsa thupi akunja, ndipo ma gym amakhala ndi zotetezera ku zinthu zomwe mumazifuna, kuphatikiza zofunikira monga kusamalira ana, magulu am'magulu, komanso maphunziro aumwini kungotchulapo ochepa. Koma ndibwino kuti mukhale thukuta ndi Amayi Achilengedwe pomwe mungathe.

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