Kodi Mukusiya Ntchito? Kukula Kwanu Kukula Mofulumira Kuposa Zomwe Mukuganiza

Zamkati

• Onaninso za

Ndi kutentha kumatsika komanso zikondwerero zikudzaza kalendala yanu, maholide ndi nthawi yosavuta kuti mudzipatse mwayi wopita ku masewera olimbitsa thupi. Ndipo ngati zingachepetse kupsinjika kwanu, tonsefe titha kudumpha zolimbitsa thupi-pambuyo pake, ndibwino kubwerera mmbuyo kangapo pachaka. Koma mukasiya kuchita masewera olimbitsa thupi kwathunthu, mwina simukonda zotsatira zake: Mutha kutaya mpaka 50% ya zomwe mwapeza zolimbitsa thupi sabata limodzi osagwira ntchito, malinga ndi mphunzitsi Pete Magill, mtsogoleri wazaka zisanu ndi chimodzi wopikisana nawo komanso wolemba Pangani Thupi Lanu Lothamanga: Dongosolo Lokwanira Lathupi Lathunthu Kwa Onse Akutali Kuthamanga, kuchokera ku Milers kupita ku Ultramarathoners-Kuthamangira Patali, Mofulumira, Komanso Wopanda Kuvulaza. (Kukhala otanganidwa si chifukwa chokhacho chomwe timaperekera belo! Chifukwa 1 Zomwe Akazi Amadutsira Gym zingakudabwitseni.)

Simudzataya mphamvu zanu zonse ndi kupirira (zikomo ubwino!), Koma kupuma pang'ono kudzathetsa kusintha kulikonse komwe mwapanga m'masabata apitawa. Pambuyo pake, mudzataya ena 50 peresenti ya zomwe mumapeza pamasewera olimbitsa thupi sabata iliyonse yomwe mwaphonya. "Zonsezi ndikufunika komanso kufunikira," atero a Jason Karp, Ph.D., wolimbitsa thupi komanso wolemba Kuthamangira Akazi. "Tikamachita masewera olimbitsa thupi, timalimbikitsa kaphatikizidwe ka mapuloteni, monga mitochondria ndi ma enzyme, kuti akwaniritse zofunikira zomwe timayika pamatupi athu. Tikaleka kuchita masewera olimbitsa thupi, timathetsa kufunikira, motero timayamba kutaya zomwe timapereka."

Chifukwa chiyani thupi lanu limakutembenukira mwachangu?

Ndikuchitapo kanthu kwa unyolo. Choyamba, kuchuluka kwa magazi omwe mtima wanu ungapope kumayamba kuchepa pakangotha ​​sabata. Kuchuluka kwa mitochondria m'minyewa yanu kumachepetsanso mukamapita kuzizira kozizira. "Izi ndi zida zazing'ono zopangira mphamvu zathu zonse zamagetsi," Magill akufotokoza. Ndipo mumataya mphamvu yama capillary (ndiwo kuchuluka kwa mitsempha yaying'ono yamagazi yomwe imanyamula mpweya ndi michere m'maselo anu). Nthawi yomweyo, dongosolo lanu lamanjenje limasiya kugwiritsa ntchito njira zomwe zimayendetsa kufinya kwa minofu, kupangitsa kufooka kwa minofu ndikuchepera mphamvu kusuntha kulikonse. Izi zithandizanso kuti mafuta asamagwire bwino ntchito kapena azichita masewera olimbitsa thupi, zomwe zikutanthauza kuti thupi lanu lifunika mpweya wambiri kuti ntchitoyo ichitike. Kuphatikiza apo, ma enzymes omwe amawongolera kagayidwe kazakudya mu minofu yanu amachepa. Zonsezi zimangophatikiza chinthu chimodzi: Simudzatha kukankhira mtima wanu, mapapo, minofu, ndi malingaliro anu molimbika momwe mungathere.

Mukumasulidwa pakadutsa milungu iwiri yapitayi?

Tikudziwa: Zikumveka zoopsa. Koma kumbukirani kuti ndibwino kupuma kanthawi kochepa. "Kuchepetsa kulimbitsa thupi kwanu kamodzi kapena kawiri pachaka - kwa milungu iwiri kapena itatu nthawi imodzi-kumalola dongosolo lanu lamanjenje kuti lithandizirenso, minofu ndi minyewa yolumikizira kuti ikonzenso bwino, ndi machitidwe ena kuti athe kuchira pazofunikira za maphunziro," akufotokoza a Magill.

Ndi chifukwa chake othamanga opirira othamanga, kupalasa njinga, kusambira, ndi masewera ena amakhala ndi nthawi yopumira m'madongosolo awo ophunzitsira. Kudziletsa mopitirira muyeso kumatha kukhala koipitsitsa kuposa kunyengerera chifukwa kumatha kubweretsa kuvulala kapena kutopa. Mukudabwa za kusokoneza chisanachitike chochitika chachikulu? Masiku ochepa opumula amakusiyani pachimake: Thupi lanu lakhala ndi mwayi wochira ndikukonzanso pantchito yanu yomaliza yolimba, koma simunathenso kulimbitsa thupi. (Zili bwino liti? Zifukwa 9 Zodumpha Masewero Anu... Nthawi zina.)

"Kupuma kosakonzekera, kumbali ina, kungakusiyeni mukuyamwa mphepo pakati pa maphunziro," Magill akuchenjeza. Ngati n'kotheka, konzekerani nthawi yopuma mukatha kuphunzira movutikira mwa kuchepetsa zochita zanu, koma osapita kukazizira kwathunthu. Zidzakhala zosavuta mthupi lanu kuposa kuchita kwathunthu. Kenako khalani ndi njira yatsopano yophunzitsira mukatsitsimutsidwa (pafupifupi milungu iwiri kapena itatu, akatswiri ambiri amavomereza). (Yambaninso njira yoyenera, ndi momwe Mungalumphire Kubwerera Kumakhalidwe Anu Olimbitsa Thupi.)

Mukufuna kukhalabe olimba panthawi yopuma kapena nthawi yodzidzimutsa?

Kulimbikira ndikofunikira kuposa kutalika kapena pafupipafupi kuti mukhalebe olimba, motero, chitani zolimbitsa thupi pang'ono m'malo mongodumphiratu, Karp akuwonetsa. Magill amalimbikitsa kuti muzichita masewera olimbitsa thupi katatu pamlungu molingana ndi nthawi zonse, koma kudula nthawi yathunthu thukuta ndi theka (kapena magawo awiri mwa atatu mwa atatu), koma mwamphamvu mofanana ndi momwe mumagwirira ntchito nthawi zonse. Mwachitsanzo, ngati nthawi zambiri mumakwera elliptical kwa mphindi 60 pa liwiro la mphindi 9 pa mailosi, kukwera kwa mphindi 30 pa liwiro lomwelo kuti mukhalebe olimba.

Mukadzagwa m'galimoto kwathunthu, musadandaule.

Mutha kubweza ndi nthawi. Koma muyenera kukhala oleza mtima: "Tsoka ilo, zimatenga nthawi yayitali kuti mukhale olimba kuposa momwe zimakhalira kuti muchepetse chifukwa zimatengera nthawi yayitali kupanga mapuloteni kuposa kuti mapuloteniwo awonongeke," akutero Karp. (Lumphani mmbuyo mosamala ndi Momwe Mungabwerere ku Working Out.)

Ngati mutaya mphamvu zolimbitsa thupi-ma mitochondria ndi ma capillaries-mudzafunika nthawi yofanana kuti mumangenso momwe zinapangidwira kuti mupeze poyambira (pafupifupi masabata 12 mpaka 14 kuti mufike pachimake, Magill akuti). (Limbikitsani kupita patsogolo kwamasabata anayi kuti mukwaniritse: Kupanga kwathunthu kwa thupi.)

Tsopano za uthenga wabwino: "Ngati mwataya mphamvu ya neuromuscular - njira zomwe zimayendetsa minofu yanu - nthawi zina mukhoza kubwezeretsa thupi lanu patangotha ​​​​tsiku," Magill amalimbikitsa. "Mipikisano yaifupi yamapiri ndi yabwino kwa izi ngati ndinu wothamanga!"

"Gwiritsani ntchito kapena kutaya" zingakhale zoona, koma kukhalabe bwino ndi kophweka monga kulimbitsa thupi pang'ono sabata iliyonse. Ndipo kubwerera m'mawonekedwe kumatanthauza kuyikanso ntchito yolimba yomwe munagwira koyamba. (Mukufuna zolimbikitsa kuti mubwererenso mu poyambira? Onani izi Zolemba 18 Zolimbitsa Thupi Kuti Zilimbikitse Mbali Yonse Ya Ntchito Yanu.)

Onaninso za