Zvose zvekudzidzira nguva zuva nevhiki zvinogona kuva izvo zvinokosha zvikuru
Zvinogona kuva zvakaoma kuwana nguva yakakwana yekushanda kwenguva yakareba kunze kana pamusoro pekutsika. Iwe unogona kushamisika kana kutora kufamba kwemaminitsi gumi nemashanu kunokuitira chero chakanaka, kunyanya kuora muviri. Kana iwe ukatora mafambi maviri kana mana masikati pazuva anowedzera kusvika pamaminitsi makumi matatu kusvika makumi matanhatu, ndizvo zvakafanana nekutora kufamba kwenguva refu?
Kufamba kwemaminitsi gumi nemana, kanomwe pazuva kunopisa maoriki akawanda sekufamba zvishoma kweawa.
Ikoko kunogona kuva nezvibatsiro pakuzvibatanidza nazvo mune imwe kufamba kwenguva refu, asi unofanirwa kuongorora kuti chii chaunofarira kuita uye chinopindirana muchirongwa chako.
IAmerican Heart Association uye US Centers for Disease Control vanoti mumashandiro avo ekufambisa vanhu vakuru vane utano hwakanaka kuti iwe unofanira kuwana maminitsi makumi matatu ekurovedza muviri zvakanyanyisa , zvakadai sokufamba kwenguva , mazuva mashanu pavhiki, kana maminitsi 150 akapararira pamusoro pe vhiki. Kuti uchengetedze kurema, vanoti iwe ungada kuunganidza kunyange kunyanya kushandisa nguva nguva yevhiki. Asi vanotaurawo kuti nguva yako yekushandisa inogona kuputsika kusvika muzvikamu zviviri kusvika zvitatu zvekuvhiya kwemaminitsi gumi kusvika ku15 uye hapana mishonga inofanirwa kuva maminitsi makumi matatu kana kupfuura pane imwe nguva.
Kubatsirwa Kwokufamba Kwemaminitsi 45 ekurasikirwa Kwemafuro
Mushure mokufamba zvishoma nezvishoma kwemaminitsi makumi mashanu nemashanu, muviri wenyu wapisa shuga iripo (glycogen) yakachengetwa. Iyezvino inoda kutanga kutisa mafuta.
Kufamba inzira yakanaka yekushandura muviri kuti upise mafuta akachengetwa. Kana iwe uchifamba kwemaminitsi makumi matatu kana kudarika, iwe uchiri kupisa makoriori , asi iyo ndiyo yakachengetwa shuga makirori (glycogen) panzvimbo pokunyora mumafuta akachengetwa.
Kufamba Maminitsi 15 Kubatsira Iwe Kuderedza Uremu?
Kana iwe uchifamba kwemaminitsi gumi nemashanu panguva imwe, muviri wako uchiri kupisa makorikiti ayo haungaperi.
Kana iwe uri pakaderera-calori yekudya, muviri wako uchiri kuve uchipisa mafuta sezvo usina makirori akakwana kuti upinde nezuva. Asi pane zvingangove zvishoma zvishoma kana kufamba kwako kwakanyatsobatanidzwa pamwe chete kwaive nemaminitsi 45 kana kupfuura-iwe unogona kupisa mafuta akawanda zuva rimwe nerimwe. Mutumbi wako unotsiva glycogen yakatsva kana kuburikidza nemakoriri amunodya kana kuputsa mamwe mafuta akachengetwa. Kana iwe ukadya mamwe makorikori kupfuura muviri wako unoda , unohuchengetedza zvakare zvakare zvakare semafuta. Kudya uye kurovedza muviri zvose zvinokosha pakurasikirwa .
Zvidzidzo zvakatarisa mumigumisiro yekufamba mukuderedza kudengenyeka kunogona kukuvadza muropa rako mushure mekudya. Kufamba kwezvikamu zvishomanana zvenguva yakawedzerwa kusvika pamaminitsi makumi matatu nezuva nezuva zvakaratidzwa kuva zvakakosha sekutora imwe kufamba kwenguva refu.
Matanho neZuva Kuverenga Utano uye Weight Management
Mufambi wemaminitsi gumi nematanhatu pakufamba kwenguva inenge iri 2,000 matanho. Zvidzidzo zvePedometer zvakaratidza kuti vanhu vanowedzera mamwe matanho mukati mezuva rose havakwanisi kuwedzeresa uye vakaderedza ngozi dzepfungwa yepfungwa, kurohwa, chirwere cheshuga cheshuga, nezvimwewo.
Vakawanda vane mafungiro ehutano vanoshandisa matanho 10 000 sechinangwa chinangwa. Kufamba kufamba kwemaminitsi gumi nemashanu kunowedzera matanho 8 000 pazuva rako, iyo inosanganiswa nemamwe masitepisi ako ezuva nezuva anokuisa pamatanho gumi nema10 pazuva rinokurudzirwa kushaya kurasikirwa .
Kufarira Mafambiro enyu ndicho Chokutanga Chokutanga
Kana iwe uchiona zvakaoma kuisa paawa imwe zuva nekuda kwekufamba, asi unogona kushanda mumitambo yemaminiti gumi nemashanu, zvino isa pfungwa pamaminitsi gumi nemashanu. Chinokosha pakuwana mafungiro ndiko kuwana chimwe chinhu chaunofarira kuita, panzvimbo pokutya kana kunzwa sokuti chinhu chinotambudza. Kana uchinge wavaka tsika yemaminitsi gumi nemashanu, tarisa zuva kana maviri pavhiki iwe unogona kufamba kwenguva refu.
Shandisa zvakanakisisa kufamba kwako kwemaminitsi gumi nemashanu uchishandisa nzira yakanaka yekufamba uye kufamba. Pashure pokudziya kwemaminetsi mashomanana paunenge uri nyore, unomhanya kusvika pakubhururuka kwaunenge uchifema.
Shandisa uwandu hwekufamba kwako munzvimbo iyi inowedzera-yakasimba kuti uwane zvakanakisisa zvekupisa makoriro uye kuita zvakanaka kune utano hwako.
Sources:
> Kutanga neChiitiko Chekuita Utano Hwakanaka. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html
> Murphy MH, Blair SN, Murtagh EM. Yakabatanidzwa pakusangana neKupfuurira Kushanda Kwemutano Kunobatsira. Sports Medicine . 2009; 39 (1): 29-43. doi: 10.2165 / 00007256-200939010-00003.
> Tudor-Locke C, Schuna JM, Han H, et al. Nhanho-Inobva Pabasa Rokuita Maitiro uye Njodzi yeCardiometabolic. Mishonga & Sayenzi muMutambo & Kuvhidzira . Svondo 2016: 1. doi: 10.1249 / mss.0000000000001100.