Onetsani Kutha Kwanu Kowonera Zima

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Aa, zosangalatsa za nyengo ya tchuthi: nyengo yofunda, moto wodekha, zikondwerero zabanja ndi maphwando apamwamba. Koma, ndi chisangalalo chonse pamabwera zovuta zapadera - m'chiuno mwathu. "Nyengo ya tchuthi ndi nthawi yotanganidwa kwambiri, ndipo masewera olimbitsa thupi nthawi zambiri amachepetsedwa kapena kuthetsedwa kwathunthu," akutero Jennifer Schumm, mphunzitsi wodziwika bwino wa moyo komanso wowongolera zonenepa wa ku Denver. "Komabe, ndi ma calories owonjezera omwe amadyedwa, ino si nthawi yochepetsera masewera olimbitsa thupi. Ngati pali chilichonse, masewera olimbitsa thupi ayenera kuwonjezeredwa ndi kuika patsogolo." Koma mungayembekezere bwanji kuti muzichita masewera olimbitsa thupi pamwamba pa china chilichonse? Dziwani kuti, izi zikhoza kuchitika. Umu ndi momwe mungasungire mawonekedwe anu patchuthi -- zivute zitani -- kuti mutha kuchita bwino (m'malo mongoyendayenda) bwerani Jan. 1.

Vuto: Kuipa kwanyengo

Zothetsera: Sanja pamwamba. Nyengo yachisanu imatha kulepheretsa ngakhale masewera olimbitsa thupi odzipereka kwambiri. Koma kuvala mwanzeru kumapangitsa kuti magwiridwe antchito akhale otetezeka komanso omasuka. "Mwa kuvala moyenera, mutha kupanga malo okhala ndi chitetezo komanso chitetezo mthupi lanu," atero a David Musnick, MD, mkonzi komanso wolemba nawo wa Conditioning for Outdoor Fitness (The Mountaineers, 1999). Chinsinsi chake ndi kuvala zigawo zingapo kuti zithetse kutentha ndi chinyezi, kuzipukuta pamene mukutentha. Chosanjikiza choyandikira thupi lanu chiyenera kukhala chopyapyala ndikupangidwa kuchokera kuzinthu "zotchingira", monga CoolMax, yomwe imachotsa chinyezi pakhungu lanu kuti isanduke nthunzi pamwamba pake. Mbali yakunja iyenera kukutetezani ku mphepo, mvula kapena matalala.

: Sinthani nthawi ndi malo. Kuthamanga m'mawa wachisanu ndi chisanu kumakhala kosavuta, koma kuchita masewera olimbitsa thupi kwa nthawi yayitali kungayambitse mavuto osiyanasiyana, makamaka ngati simukuyenda bwino kapena kupuma movutikira, akutero Musnick. Tsatirani lamuloli: Pakakhala kozizira kapena konyowa panja, sungani zolimbitsa thupi mpaka mphindi 40; pakakhala kozizira komanso konyowa, sungani zolimbitsa thupi zanu m'nyumba.

Vuto: Nthawi yodzaza

Zothetsera: Chitani khama. Kuti mupambane pankhondo yakuphulika patchuthi, muyenera kukhala ndi njira. Nayi yophweka: Kwa mwezi wonse wa Disembala, lembani zolimbitsa thupi zinayi sabata iliyonse kwa omwe amakukonzekerani - mphindi 30 mpaka 45 zonse - ndikuzilemba ngati maudindo "ofunika kwambiri". Sanjani izi m'mawa kwambiri; anthu ambiri samakonda kuchita masewera olimbitsa thupi m'mawa.

- Khalani ophweka. Pomwe pali zopinga zambiri pakati panu ndi masewera olimbitsa thupi, simukuyenera kuzichita, makamaka nthawi ino yachaka. Yambitsani zosintha zomwe zingapangitse kuti kuchita masewera olimbitsa thupi kuzikhala kosavuta pambuyo pake, monga kusunthira zolimbitsa thupi kunyumba kwanu, kuyika vidiyo yatsopano yochita masewera olimbitsa thupi kapena kusankha zinthu zochepa monga kuthamanga, kuyenda kapena kukwera mapiri.

- Chitani zambiri munthawi yochepa. "Maphunziro apakatikati amakhala othandiza kwambiri, chifukwa amawotcha mafuta ambiri munthawi yochepa," akutero a Minna Lessig, a Miami-based, "Health Watch" omwe amathandizira CBS 'The Early Show. Mwa kusinthasintha kwamphamvu kwambiri komanso kotsika kwamphamvu, mayi wokwana mapaundi 145 amatha kuwotcha ma calories 200-250 mumphindi 20 zokha. Ingoganizirani pochita masewera olimbitsa thupi: Musapitirire katatu pa sabata, ndipo onetsetsani kuti mukuyang'anitsitsa kugunda kwa mtima wanu (onani m'munsimu) kuti musachite mopitirira muyeso ndikutopa.

Vuto: Ulendo

Zothetsera: Pezani kulongedza. Ngati mukuchoka kunja kwa tawuni kukachita tchuthi, kukonzekera pang'ono musananyamuke kumatha kupita kutali kuti mupewe mapaundi owonjezera. "Lolani zovala zolimbitsa thupi ndi zida monga magulu olimbikira komanso kanema wolimbitsa thupi," akutero Schumm. Ngati mwayesetsa kuti muwachotse, mwayi utakhala kuti muwagwiritsa ntchito.

- Ikani kapamwamba pang'ono pang'ono. Kuyesera kutsatira ndondomeko yolimbitsa thupi kwambiri mukuyenda sikungakhale kotheka. Choncho, ingoyesetsani kuchita zambiri mmene mungathere. "Simuyenera kuchita zolimbitsa thupi zanu zonse mukakhala panjira," akutero a Pr Hetitt, a N.J. Ngakhale gawo lodekha la mphindi 20 lidzakuthandizani kukhalabe olimba, ndipo mutha kubwereranso padongosolo lokhazikika mukabwerera kunyumba, Hewitt akuwonjezera.

Vuto: Kutopa

Zothetsera: Sinthani. Mwayi ndikuti mumakhala otopa pafupipafupi mwezi uno - koma nthawi zina matupi athu satopa; malingaliro athu amangotitsimikizira kuti ali, atero a Kim Mulvihill, MD, mtolankhani wazachipatala wa KRON 4 News ku San Francisco. Choncho, yesani izi: Pamene mukutopa kwambiri moti simungathe kuchita masewera olimbitsa thupi, ingoyambani kusuntha, ndipo lolani thupi lanu kudziwa nthawi ndi mphamvu yake. Mutha kupeza kuti mutha kuchita zambiri kuposa momwe mumaganizira.

- Yang'anirani kugunda kwa mtima wanu. Kuchita masewera olimbitsa thupi kuyenera kukulimbikitsani m'malo mokutopetsani -- koma kugwira ntchito mwamphamvu kwambiri kungakubweretsereni vuto ndi kukuchotserani mphamvu zomwe mumafuna. Kuti izi zitheke, ukadaulo wocheperako ungathandize kuwongolera njira. "Kugwiritsa ntchito makina ojambulira kugunda kwa mtima kuti muzichita masewera olimbitsa thupi" kuonetsetsa kuti simukuchita mopambanitsa," akutero Mulvihill. American College of Sports Medicine ikulimbikitsa kuti, kuti muchepetse kuchepa kwamafuta ndikuchepetsa kutopa, kulimbitsa thupi kuyenera kukhalabe mkati mwa 60-90 peresenti ya kugunda kwanu kwamtima (MHR). Kuti muyese MHR yanu, ingochotsani zaka zanu kuchokera pa 220. Kutsatira malangizowa kungakuthandizeni kuwotcha mafuta owonjezera osawotcha, omwe ndi sine qua osasunga mawonekedwe anu - ndi kulimba mtima kwanu - patchuthi.

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