Kodi Kuyenda Bwino Kulimbitsa Thupi Monga Kuthamanga?

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Pali zifukwa zambiri zomwe zimachititsa kuti anthu ayambe kuthamanga: kukhala ochepa, kuwonjezera mphamvu, kapena kuwombera pafupi ndi malo omwe takhala tikuchita masewera olimbitsa thupi kwa nthawi yayitali (chonde tsatirani malangizo athu asanakwane!). Kuthamanga kungathandize kuti mtima ukhale wathanzi, kusintha maganizo, ndi kupewa matenda; kuphatikiza maphunziro aposachedwa apeza kuti kuthamanga ndi njira yabwino yochepetsera ndikukhalabe ndi thupi. Koma kafukufuku akuwonetsa kuti kuthamanga mwachangu si njira yokhayo yathanzi labwino.

Tsopano Yendani (kapena Thamangani?) Izo Pazofunika-Kudziwa

Kuyenda kumatha kupereka zabwino zambiri zofananira zokhudzana ndi kuthamanga, kafukufuku waposachedwa akuwonetsa kuti kuthamanga kungakhale kubetcha kwabwino kwa iwo omwe akufuna kutaya mapaundi ena.Mosadabwitsa, anthu amagwiritsa ntchito mphamvu zowirikiza kawiri ndi theka kuposa kuyenda, kaya ndi panjira kapena pa treadmill. Chifukwa chake munthu wa 160-lb, kuthamanga kumawotcha pafupifupi ma calorie 800 pa ola poyerekeza ndi pafupifupi 300 calories kuyenda. Ndipo izi zikufanana ndi kagawo kakang'ono ka pizza (ndani sakonda mphotho za tsiku lachinyengo?).

Chochititsa chidwi kwambiri, kafukufuku waposachedwapa wapeza kuti ngakhale pamene othamanga ndi oyenda amagwiritsira ntchito mphamvu zofanana (kutanthauza kuti oyenda amathera nthawi yochuluka akuchita masewera olimbitsa thupi ndikuyenda mtunda wautali), othamanga amatayabe kulemera. Osati kokha kuti othamangawo adayamba kuphunzira mopepuka kuposa oyenda; amakhalanso ndi mwayi wosunga BMI yawo komanso kuzungulira m'chiuno.

Kusiyana kumeneku kungathe kufotokozedwa ndi kafukufuku wina waposachedwapa, womwe umasonyeza kuti kuthamanga kumayang'anira mahomoni athu okonda kudya kuposa kuyenda. Atathamanga kapena kuyenda, otenga nawo mbali adaitanidwa ku buffet, komwe oyenda amadya pafupifupi ma calories 50 kuposa momwe adawotcha ndipo othamanga adadya pafupifupi ma calories 200 ochepera kuposa omwe adawotcha. Ochita masewerawa amakhalanso ndi mahomoni ochuluka kwambiri a peptide YY, omwe amatha kupewera kudya.

Kuwonjezera pa kuchepetsa thupi, kuyenda kungakhale kopindulitsa kwambiri pa thanzi lathu. Ofufuza adayang'ana deta kuchokera ku National Runners 'Health Study ndi National Walkers' Health Study ndipo adapeza kuti anthu omwe adagwiritsa ntchito zopatsa mphamvu zofanana-mosasamala kanthu kuti akuyenda kapena akuthamanga-anawona ubwino wofanana wa thanzi. Tikulankhula za kuchepa kwa matenda oopsa, cholesterol, komanso matenda ashuga, komanso thanzi lamtima. (Onaninso: Greatist's Complete Running Resources)

Koma ngakhale othamanga othamanga kwambiri amatha kuganiza kawiri asanathamangire nthawi zonse. Kuthamanga kumapangitsa kuti thupi likhale lopanikizika kwambiri ndipo kumawonjezera chiopsezo cha kuvulala monga bondo la wothamanga, kutsekula m'mimba, ndi kung'ambika koopsa kwa shin (zomwe zimavutitsa ngakhale othamanga osasinthasintha). Ndipo zowonadi, anthu ena amangokonda kungochedwetsa zinthu.

Yendani Motere - Zomwe Mungachite

Ngati kuthamanga mulibe m'makhadi, kuyenda ndi zolemera kungakhale njira yabwino yothetsera masewera olimbitsa thupi. Kafukufuku wina adawonetsa kuyenda pa liwiro la 4 m.h pa chopondera chopondapo ndi zolemera zamanja ndi akakolo zinali zofanana ndi kuthamanga pa 5 m.hh popanda mapaundi owonjezera. (Ndipo ngati wina ayang'ana kawiri, zolemera zamanja zili mkati, kodi sakudziwa?)

Ziribe kanthu mulingo womwe umamveka bwino, onetsetsani kuti thupi lakonzeka kuchitapo kanthu. Othamanga 60 pa 100 aliwonse amavulala kwambiri moti sangasangalale. Chifukwa chake kumbukirani kuti gawo lokhalitsa thukuta limatha kukhala lotopetsa ngati kuyankhula ndi mzathu wolimbitsa thupi kutisiya titapumira mpweya (AKA "mayeso oyeserera" ALEphera). Kumvetsera thupi ndi kukwaniritsa kutentha koyenera ndi kuziziritsa ndi njira zonse zopewera kuvulala, choncho khalani odziwitsidwa ndikukhala ndi nthawi yambiri mukuthamanga pa treadmill (ndipo nthawi yochepa yopita kwa dokotala).

Kutopa ndi kuyenda ndi kuthamanga? Pali pafupifupi, o, bazillion njira zina zolimbikitsira, kuchokera ku yoga ndi ma pilates mpaka kukweza zolemetsa ndi kukwera njinga zamapiri, komanso zonse zomwe zili pakati. Musaope kuyesa zatsopano kuti mukhale osangalala komanso athanzi!

The Takeaway

Cardio yokhazikika (mwachangu chilichonse) imathandizira kuti thupi likhale lathanzi, osanenapo zakusintha kwamphamvu komanso mphamvu. Komabe, kuthamanga kumawotcha pafupifupi 2.5 zopatsa mphamvu kuposa kuyenda. Kuthamanga kungathandizenso kuchepetsa chilakolako chofuna kudya, choncho othamanga amatha kutaya thupi kuposa oyenda mosasamala kanthu kuti oyenda akupita kutali bwanji. Komabe, kuthamanga si kwa aliyense; kuyenda mwachangu kungapangitse ngozi yovulala. Kuonjezera kulemera kwa manja ndi akakolo kumatha kuthandizira kunyamula mwamphamvu poyenda pang'onopang'ono.

Nkhaniyi idatumizidwa Januware 2012. Idasinthidwa Meyi 2013 ndi Shana Lebowitz.

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