Kodi kuchita masewera olimbitsa thupi kumakhala kochuluka bwanji?
Pamene mukuyambitsa ndondomeko yatsopano yolimbitsa thupi, zingakhale zovuta kudziwa kuchuluka kwa masewera olimbitsa thupi, akutero Toril Hinchman, mkulu wa zolimbitsa thupi ndi thanzi labwino pa yunivesite ya Thomas Jefferson ku Philadelphia.
Njira yabwino yopewera kuchita masewera olimbitsa thupi ndikukhazikitsa njira yolimbitsa thupi yomwe imaphatikizapo kupumula kokhazikika komanso kokhazikika komanso gawo lobwezeretsa.Iye anati: “Kuphunzitsa popanda dongosolo ndi njira yabwino yophunzitsira mopambanitsa."Kumene anthu amakumana ndi zovuta ndi pamene amalumphira popanda ndondomeko.Amaganiza kuti ayenera kupita ku masewera olimbitsa thupi tsiku lililonse kwa ola limodzi kapena kuposerapo, koma simukuyenera kutero.”
Hinchman amalimbikitsanso kuyang'ana mapulogalamu opangira masewera olimbitsa thupi.Pali mitundu ingapo yamapulogalamu otere, kwa oyamba kumene, ochita masewera olimbitsa thupi apakatikati ndi akale ochita masewera olimbitsa thupi apamwamba.
Kufunika kwa kupuma ndi kuchira
Nthawi yopuma yochuluka bwanji yomwe mukufunikira idzadalira zinthu zingapo, monga msinkhu wanu, kuchuluka kwa masewera olimbitsa thupi omwe mukuchita komanso momwe thupi lanu lilili, Hinchman akuti.Zomwe zimakhala zovuta, zolimbitsa thupi kwa ola limodzi kwa bambo wazaka 65 sizingakhale zovutirapo kwa mayi wazaka 30, mwachitsanzo.Chilichonse chomwe mukuchita movutikirapo, pali zinthu zina zomwe mungachite kuti muthe kuchira tsiku lotsatira, monga kutambasula ndikugudubuza thovu - momwe mumayika thovu pansi pa gawo lolimba la thupi lanu, monga. msana wanu kapena hamstrings, ndikugudubuza chithovucho.
Ndikofunika kukumbukira kuti ambiri ophunzitsa masewera olimbitsa thupi sawona nkhaniyo ngati yophunzitsa mopambanitsa, koma "kuchira pang'onopang'ono," akutero Jonathan Jordan, mphunzitsi waumwini wokhala ku San Francisco.Iye anati: “Thupi la munthu linapangidwa kuti liziyenda.“Nthawi zambiri anthu amachita masewera olimbitsa thupi koma osachira mokwanira.Chifukwa chake matupi awo amakhala ndi ngongole yobwezera. ”
Kuti mupewe kuchira, onetsetsani kuti mwamwa madzi ambiri komanso mumagona maola 7 mpaka 8 usiku uliwonse.Ndipo yang'anani zizindikiro zisanu ndi zitatu izi zomwe mukuchita mopitirira muyeso:
1. Kupsa mtima
Ngati wina wayamba kumene kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi amtundu umodzi - kunena, kuthamanga pa chopondapo - panthawi inayake, munthuyo amatha kumva kuti watopa.
Kusintha machitidwe anu ochita masewera olimbitsa thupi ndi njira yabwino yopewera kupsinjika maganizo.Ngati zolimbitsa thupi zanu ndi za cardio mwachilengedwe, sakanizani ndi kulemera kapena kukana maphunziro.Ngati treadmill ndi chida chanu chosinthira, sinthani masewera olimbitsa thupi pogwiritsa ntchito njinga yoyima."Kuchita masewera olimbitsa thupi mosalekeza, njira zatsopano zosunthira thupi ndi njira yabwino yopitirizira kusangalala ndi masewera olimbitsa thupi,"
2. Kuchepa kwamasewera othamanga
Ngati nthawi inayake simutha kuthamanga, kuzungulira kapena kusambira mwachangu momwe mumachitira nthawi zonse kapena simutha kukweza kulemera kwanthawi zonse, kuchepa kwanu kwamasewera kumatha kukhala chizindikiro chakuti mukulimbikira kwambiri.Izi zikutanthauza kuti "thupi lanu likukuuzani kuti likufunika kuchira," akutero Hinchman.“Mukapeza mpumulo womwe mukufunikira, mudzakhala ochita bwino kwambiri ndikupezanso mulingo wanu wanthawi zonse wothamanga.”
3. Kuchepetsa kudya
Kuchita masewera olimbitsa thupi nthawi zambiri ndi njira yabwino yopangira chikhumbo chathanzi.Koma kuchita masewera olimbitsa thupi komanso kupumula kosakwanira komanso kuchira kungayambitse kusamvana kwa mahomoni komwe kumachepetsa chilakolako chanu chofuna kudya, Hinchman akuti.Kusafuna kudya kungathenso kusokoneza dongosolo lanu lolimbitsa thupi.Iye anati: “Muyenera kudya zakudya zopatsa mphamvu zokwanira zopatsa mphamvu komanso zopatsa thanzi kuti mupindule ndi zochita zanu zolimbitsa thupi.
4. Kutopa
Ndikwachibadwa kumva kutopa mukangochita masewera olimbitsa thupi ngakhale mawa."Koma ngati patatha masiku angapo mukumva kupweteka kwambiri m'miyendo yanu ndipo zikuwoneka ngati simukuchira pakati pa masewera olimbitsa thupi, kutopa kotereku kungatanthauze kuti mukuchita masewera olimbitsa thupi kwambiri, ndipo mukufunikira kupuma," akutero Hinchman.
“Zitha kutanthauzanso kuti simukupeza ma calories, mchere ndi mavitamini oyenera.Ngakhale mutakhala kuti mukufuna kuchepetsa thupi, mumafunika zakudya zoyenera.”
5. Kugunda kwa mtima kwakukulu
Kugunda kwamtima kwabwinobwino kwa anthu ambiri ndi kugunda kwa 60 mpaka 100 pamphindi.Ngati kugunda kwa mtima wanu wopumula kumadumpha kuchokera pa 50 mpaka 65 kugunda pamphindi, izi zikhoza kukhala chizindikiro kuti mwakhala mukugwira ntchito mopitirira muyeso, Hinchman akutero.Zingakhalenso chizindikiro cha vuto la mtima, choncho zingakhale bwino kuti mupite kukayezetsa dokotala.
Kuti mukhazikitse kugunda kwa mtima wanu wanthawi zonse, ikani zala zanu padzanja lanu kuti muwone kugunda kwanu, ndikuwerengera kugunda kwa mphindi imodzi.Mawotchi angapo anzeru alinso ndi zida zokuthandizani kuti mupumule kugunda kwa mtima wanu.Inde, simungafune kuyang'ana kugunda kwa mtima wanu mutatha kuchita masewera olimbitsa thupi kapena olimbitsa thupi.M'mawa, mutadzuka ku tulo tabwino komanso musanadzuke pabedi, ndi nthawi yabwino yoyang'ana kugunda kwa mtima wanu wopuma, malinga ndi American Heart Association.
6. Kusowa tulo
Nthawi zambiri, kuchita masewera olimbitsa thupi kumakuthandizani kuti mugone.Koma kuchita masewera olimbitsa thupi mopitirira muyeso kungathe kutaya kugona kwanu kwachibadwa ndikusokoneza ntchito yachibadwa ya mahomoni achilengedwe monga melatonin, mankhwala a ubongo omwe amakuthandizani kuti mukhale ndi shuteye yomwe mukufunikira, akutero Dr. Christopher McMullen, yemwe amapita kwa dokotala ku Dipatimenti ya Rehabilitation Medicine ku yunivesite ya. Washington School of Medicine.
7. Matenda a maganizo
Kuchita mopambanitsa kumatha kusokoneza ntchito yanthawi zonse ya mahomoni opsinjika cortisol, omwe amatulutsidwa ndi adrenal glands, McMullen akuti.Cortisol imathandizira thupi lanu kuthana ndi kupsinjika, koma kuchuluka kwa timadzi tating'onoting'ono kumatha kukhala ndi zotsatira zoyipa.
Zowopsa za cortisol yochuluka zingaphatikizepo:
Mkwiyo.
Nkhawa.
Kupsinjika maganizo.
8. Kufooka kwa chitetezo cha mthupi
Kuchita masewera olimbitsa thupi nthawi zambiri kumathandiza chitetezo chamthupi, akutero McMullen.Akuluakulu ndi ana ayenera kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata, kapena mphindi 75 zolimbitsa thupi mwamphamvu, kapena kuphatikiza ziwiri mlungu uliwonse, American Heart Association imalimbikitsa.
Koma kuchita masewera olimbitsa thupi kwambiri popanda kupuma mokwanira kungakhale kopanda phindu."Makina a thupi lanu amatha kugwa ngati mukukankhira zinthu molimba," akutero McMullen."Ngati mumagwiritsa ntchito mphamvu zanu zonse pakuphunzitsidwa, mulibe zotsalira kuti muthe kulimbana ndi matenda, kotero kuti chitetezo chanu cha mthupi chivutike."
Nthawi yotumiza: May-13-2022