Mlembi: Eric Farmer
Tsiku La Chilengedwe: 8 Kuguba 2021
Sinthani Tsiku: 27 Kuni 2024
Anonim
N 'chifukwa Chiyani Mumakhala Wampweya Mukamakwera Masitepe Awo? - Moyo
N 'chifukwa Chiyani Mumakhala Wampweya Mukamakwera Masitepe Awo? - Moyo

Zamkati

Kwa anthu omwe amayesetsa kuchita masewera olimbitsa thupi nthawi zonse, zimakhala zokhumudwitsa komanso zosokoneza ngati zochita za tsiku ndi tsiku zimakhala zovuta. Chitsanzo: Mumagunda masewera olimbitsa thupi pa reg, koma mukakwera masitepe kuntchito, mumakhala ndi mphepo. Nchiyani chimapereka? Ngati mukuyesetsa kuchita masewera olimbitsa thupi, n'chifukwa chiyani chinthu chodziwika bwino chimakhala chovuta kwambiri? (BTW, kafukufuku akuwonetsa kuti kukwera masitepe kumapangitsa ubongo wanu kukhala wathanzi komanso wachinyamata.)

Choyamba, muyenera kudziwa kuti kupuma movutikira mukafika pamwamba pa masitepe sichizindikiro chowopsa chokhudza thanzi lanu. "Ngati muli owoneka bwino koma mukumva kupuma pang'ono pokweza masitepe angapo, musadandaule!" atero a Jennifer Haythe, MD, a cardiologist komanso director of the Women Center for Cardiovascular Health ku Columbia. "Simuli nokha. Kukwera masitepe ndi ntchito yophulika ndipo imagwiritsa ntchito minofu yambiri m'thupi lanu. Thupi lanu limafuna kuwonjezeka kwadzidzidzi kwa okosijeni, kotero kupuma kwakukulu ndi kozolowereka, "akufotokoza. Phew. Tsopano popeza tazichotsa, nazi zina mwazifukwa zomwe masitepe amakhala olimba ngakhale mutakhala oyenera, komanso momwe mungapangire kuti kumverera kwamphepoko kuchoke.


Simumatenthetsa musanakwere masitepe.

Taganizirani izi. Mukamachita masewera olimbitsa thupi, nthawi zambiri zimatenga mphindi zingapo kuti zinthu ziyende, sichoncho? "Kalasi yodziwika bwino ya mphindi 60 ya cardio, mwa kapangidwe kake, imaphatikizapo kutentha kwa mphindi 7 mpaka 10 komwe kumawonjezera kugunda kwa mtima komanso kuthamanga kwa magazi, zomwe zimakukonzekeretsani ku vuto la mtima lomwe likubwera," akufotokoza Jennifer Novak, CSCS, a. Wothandizira kuchira ku PEAK Symmetry Performance Strategies. Mukamanga masitepe, simukugwira ntchito iliyonse yokonzekera kuti muzitha kutentha. M'malo moonjezera pang'onopang'ono kugunda kwa mtima wanu ndi zosowa za oxygen, mukuzichita zonse nthawi imodzi, zomwe ndizovuta kwambiri ku thupi lanu.

Masitepe amagwiritsa ntchito magulu ambiri a minofu.

"Othamanga anga nthawi zonse amandifunsa chifukwa chomwe amatha kuthamanga marathon koma kukwera masitepe amodzi kumawasiya akupuma," atero a Meghan Kennihan, NASM Certified Personal Trainer komanso mphunzitsi wothamanga ku USATF. Mwachidule, ndichifukwa kukwera masitepe kumafunikira minofu yanu yambiri. "Kukwera masitepe oyendetsa ndege kumagwiritsa ntchito minofu yambiri kuposa kuyenda," akufotokoza Kennihan. "Mukuyendetsa mapiri ndikukwera motsutsana ndi mphamvu yokoka. Ngati mukugwira kale ntchito mwakhama kuti muphunzitse chochitika chovuta ngati triathlon kapena mpikisano wothamanga, ndiye kuti kukwera masitepe kumangokuthandizani pantchito yanu yolemetsa, chifukwa chake miyendo ndi mapapo zikudziwitsani. "


Masitepe amafunikira mtundu wina wamagetsi.

Kukwera masitepe kumagwiritsanso ntchito mphamvu yamagetsi yosiyana ndi cardio yakale, yomwe imatha kupangitsa kuti ikhale yolimba kwambiri, Novak akutero. "Mphamvu yamagetsi ya phosphagen ndi yomwe thupi limagwiritsa ntchito kuphulika kwamphamvu kwanthawi yayitali komanso kupumira pang'ono kwa masekondi 30.Mamolekyu omwe amagwiritsidwa ntchito popereka mphamvu zolimbitsa thupi zamtunduwu (zotchedwa creatine phosphate) sapezeka kwenikweni. "Izi zikutanthauza kuti mulibe mphamvu zochepa zophulika mwachangu kuposa momwe mumakhalira ndi ntchito yokhazikika ya mtima, ndiye kuti mumatopa msanga sizodabwitsa zonse mukaganizira komwe mphamvu imachokera.

Nayi njira yabwino yathanzi.

Mfundo yofunika? Nthawi zonse mumakhala osachepera * otopa pang'ono kukwera masitepe m'moyo wanu watsiku ndi tsiku, ndipo sizitanthauza chilichonse chofunikira pakukwanira kwanu kapena ayi. Chofunika kwambiri, akatswiri amati, zimakutengera nthawi yayitali bwanji kuti uchiritse. Mukukhala wokwanira, ndiye kuti nthawi yocheperako itenga kuti thupi lanu libwerere mwakale mutagwiritsa ntchito mphamvu. "Mukamanga minofu yamtima ndi chigoba pochita masewera olimbitsa thupi, mudzawona kuti nthawi yopuma ya mtima wanu ikufupika," akutero Kennihan. "Mtima wanu umagwira bwino ntchito ndipo minofu yanu imapeza magazi ochulukirapo omwe ali ndi mpweya pachimake chilichonse, chifukwa chake mtima wanu sukuyenera kugwira ntchito molimbika. Mukamakulitsa nthawi ndi kuchuluka kwa momwe mumagwirira ntchito, zimamasulira kukhala mtima wathanzi pamene simukugwira ntchito. " Chifukwa chake ngati kumverera kwamphepo pamwamba pa masitepe kukukudetsani nkhawa, tikupangira kuti muwonjezere kulimbitsa thupi kwanu.


Onaninso za

Kutsatsa

Zolemba Zatsopano

Zomwe simuyenera kudya mu Diverticulitis

Zomwe simuyenera kudya mu Diverticulitis

Ndani ali ndi diverticuliti wofat a, zakudya monga mbewu za mpendadzuwa kapena zakudya zamafuta monga zakudya zokazinga, mwachit anzo, chifukwa zimawonjezera kupweteka m'mimba.Izi ndichifukwa chot...
Kupweteka pamapazi: zomwe zingakhale komanso zoyenera kuchita

Kupweteka pamapazi: zomwe zingakhale komanso zoyenera kuchita

Kupweteka kumapazi nthawi zambiri kumachitika chifukwa chovala n apato zazitali kapena n apato zazitali kwa nthawi yayitali, kuchita zolimbit a thupi kwambiri kapena chifukwa chokhala ndi pakati, mwac...