Zomwe Zili Bwino Thanzi Lanu: Kuyenda kapena Kuthamanga?

Zamkati

• Ubwino wa cardio
• Kodi kuyenda bwino kuposa kuthamanga?
• Kuyenda vs. kuthamangira kuonda
• Kuthamanga ndi kuyenda mwamphamvu vs. kuthamanga
• Kuyenda ndi vesti wolemera
• Sungani kuyenda vs.
• Ubwino motsutsana ndi zoopsa
• Tengera kwina

Chidule

Kuyenda ndi kuthamanga ndi njira zabwino kwambiri zolimbitsa thupi. Palibe amene ali "wabwino" kuposa winayo. Chisankho chomwe chili chabwino kwa inu chimadalira kwathunthu thanzi lanu ndi zolinga zathanzi.

Ngati mukuyang'ana kuti muwotche mafuta ambiri kapena kuti muchepetse kunenepa mwachangu, kuthamanga ndi chisankho chabwino. Koma kuyenda kungaperekenso zabwino zambiri paumoyo wanu, kuphatikizapo kukuthandizani kuti mukhale ndi thanzi labwino.

Ubwino wa cardio

Kuyenda ndi kuthamanga zonsezi ndi masewera olimbitsa thupi a aerobic, kapena "cardio". Zina mwazabwino zaumoyo wamtima ndi monga:

• kumakuthandizani kuti muchepetse thupi kapena kukhala ndi thanzi labwino
• kumawonjezera mphamvu
• imalimbitsa chitetezo chamthupi
• Amathandiza kupewa kapena kusamalira matenda
• amalimbitsa mtima wanu
• akhoza kukulitsa moyo wanu

Kuchita masewera olimbitsa thupi kumathandizanso kuti mukhale ndi thanzi labwino. Mmodzi anapeza kuti mphindi 30 zokha zolimbitsa thupi pang'ono katatu pamlungu zimachepetsa nkhawa komanso kukhumudwa. Zingathandizenso kukulitsa malingaliro anu komanso kudzidalira.

Ochita kafukufukuwo anenanso kuti sikofunikira kuchita masewera olimbitsa thupi kwa mphindi 30 zowongoka kuti mupeze maubwino awa. Kuyenda kwa mphindi 10 nthawi katatu patsiku kunalimbikitsanso thanzi la m'maganizo.

Kodi kuyenda bwino kuposa kuthamanga?

Kuyenda kumatha kupereka zabwino zambiri zofananira. Koma kuthamanga kumawotcha pafupifupi kuwirikiza kawiri kuchuluka kwa ma calories omwe akuyenda.

Mwachitsanzo, kwa munthu yemwe ali ndi mapaundi 160, kuthamanga pa ma 5 mamailosi pa ola (mph) amawotcha 606 calories. Kuyenda mofulumira kwa nthawi yofanana pa 3.5 mph kumangotentha ma calories 314 okha.

Muyenera kuwotcha pafupifupi ma calories 3,500 kuti muchepetse paundi imodzi. Ngati cholinga chanu ndikuchepetsa thupi, kuthamanga ndikusankha bwino kuposa kuyenda.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena simutha kuthamanga, kuyenda kungakuthandizeninso kuti mukhale ndi mawonekedwe. Kuyenda kumafikira pafupifupi pafupifupi magulu onse olimbitsa thupi. Ikhoza kukulitsa mtima wanu ndikupatsani mphamvu zambiri.

Kuyenda vs. kuthamangira kuonda

Kuthamanga ndi kuyenda mwamphamvu vs. kuthamanga

Kuyenda mwachangu ndikuyenda mwachangu, nthawi zambiri 3 mph kapena kuposa. Kuchuluka kwa mtima wanu kumakwezedwa pakuyenda mwachangu. Mutha kuwotcha mafuta ambiri motere kuposa momwe mungayendere.

Kuyenda mwamphamvu nthawi zambiri kumaganiziridwa kuyambira 3 mph mpaka 5 mph, koma oyenda mwamphamvu amafulumira 7 mpaka 10 mph. Kuyenda kwamphamvu kumawotcha ma calorie ofanana ndikuthamanga. Mwachitsanzo, kuyenda pa 4.5 mph kwa ola limodzi kumawotcha chimodzimodzi kuthamanga pa 4.5 mph kwa ola limodzi.

Kuti muchite masewera olimbitsa thupi, yesani maphunziro ofulumira. Onjezani kuthamanga kwanu kwa mphindi ziwiri nthawi, kenako ndikuchepetsa. Kuyenda mwachangu sikuwotcha ma calories ambiri monga kuthamanga, koma kumatha kukhala kulimbitsa thupi koyenera kuti mukweze kugunda kwa mtima wanu, kukulimbikitsani kusangalala, ndikukwaniritsa kulimbitsa thupi kwanu.

Kuyenda ndi vesti wolemera

Kuyenda ndi vesti yolemera kumatha kuwonjezera kuchuluka kwama calories omwe mumawotcha. Kuti mukhale otetezeka, valani vest yomwe siyoposa 5 mpaka 10 peresenti ya kulemera kwanu.

Ngati mukuyang'ana njira ina yochepetsera thupi kapena kutulutsa minofu yanu, yesetsani kuyenda m'malo mwake. Sankhani liwiro la kuchuluka kwa nthawi musanachedwe. Kapenanso, yesani kuyenda ndi ma dumbbells opepuka mdzanja lililonse.

Sungani kuyenda vs.

Kutembenuza kuyenda kumaphatikizapo kuyenda pamwamba. Ikhoza kuwotcha ma calorie ofanana ndikuthamanga. Mumawotcha mafuta ochulukirapo kuposa momwe mungayendere ponyanja.

Fufuzani malo okwera mapiri kapena yendani mofunitsitsa pa chopondapo. Onjezerani kutsika ndi 5, 10, kapena 15 peresenti panthawi imodzi kuti muyambe kuyenda. Ngati mwatsopano kuti muyambe kuyenda, mutha kuyamba pang'onopang'ono ndikugwira ntchito mpaka 15% yatsamira.

Ubwino motsutsana ndi zoopsa

Kuthamanga ndi njira yabwino yopezera mawonekedwe ndikuchepetsa thupi. Koma ndizochita masewera olimbitsa thupi. Kuchita zolimbitsa thupi kwambiri kumatha kukhala kovuta mthupi lanu kuposa masewera olimbitsa thupi ngati kuyenda.

Popita nthawi, kuthamanga kumatha kubweretsa kuvulala kofananira monga:

• kupanikizika kwa nkhawa
• ziphuphu
• Matenda okhudzana ndi ITB

M'malo mwake, othamanga ali ndi chiopsezo chachikulu chovulala chifukwa chakuchita masewera olimbitsa thupi kuposa oyenda. Walkers ali ndi chiopsezo chovulala cha 1 mpaka 5%, pomwe othamanga ali ndi mwayi wa 20 mpaka 70%.

Ngati ndinu wothamanga, mutha kuchitapo kanthu kuti musavulazidwe. Musakulitse mtunda wanu mwachangu ndikuyesera kuwoloka kangapo pamlungu. Kapena, yesani kuyenda m'malo mwake. Kuyenda kumapereka zabwino zambiri zathanzi lothamanga popanda ziwopsezo zomwezo zovulaza.

Tengera kwina

Kuyenda ndi kuthamanga ndi njira zabwino kwambiri zolimbitsa thupi. Konzekerani kuti muzichita masewera olimbitsa thupi osachepera mphindi 150 sabata iliyonse kuti mukhale ndi thanzi labwino.

Kuyenda ndikusankha mwanzeru ngati mwatsopano kuti muchite masewera olimbitsa thupi ndikuyembekeza kupeza mawonekedwe. Ngati mukuyang'ana kuti muchepetse thupi kapena kuwotcha ma calories ambiri, yesani kuthamanga.

Ngati mwatsopano kuthamanga, yambani ndi pulogalamu yomwe mungasinthire kuyenda ndi kuthamanga, monga Couch kupita ku 5K. Nthawi zonse muzifunsa dokotala musanayambe kuchita masewera olimbitsa thupi.