Nhema dzisina kururama dzinoderedza utano uye dzinotungamirira kukuvadza
Zvakanakira kufamba kune zvakawanda. Iwe unogona kuchengetedza uremu hutano, kusimbisa majoini ako nemisungo, kuvandudza mafungiro ako nekubatana, uye kudzivirira kana kutarisira zvirwere zvakawanda zvakakomba (kusanganisira chirwere chemwoyo uye chirwere cheshuga). Asi kuita izvi kunoda iwe kutaura kutaura nekuchenjera.
Uye ndiko ndiko kuti dzidzo inokosha. Kufamba, sekune imwe nzira ipi zvayo yehutano, kune zvinopfuura chikamu chayo chezvinyorwa zvisingagadzirisisi zvinangwa izvi asi kuisa vanhu zvakananga mumatambudziko.
Zvakawanda zvezvinotenda izvi zvakakurumbira zvokuti zvinowanzova zvakaoma kutaura zvokwadi uye izvo zvisiri.
Yenguva yekugumbusa zvishoma zvezvinyorwa zvakajairika uye zvisiri izvo.
1. Kumhanyira Kunopisa MaKoriki Akawanda paMire Than Walking
Kunyange zvazvo basa rakaoma rinopisa makoriyori akawanda kudarika basa rakanyanyisa kupfuura nguva imwechete yenguva, kumhanya kunotamba chete kunowedzera chikamu mumakero mangani aunogona kupisa mairi. Zvechokwadi, kana iwe uchifamba makiromita kwemaira, iwe uchapisa makirori akafanana sokunge iwe wakamhanya makiromita.
Tinogona kuenzana izvi tichishandisa chiyero chinonzi metabolism equivalents (MET) chinotitaurira kuti zviyero zvakadini kirogiramu zviri kupiswa paawa. Pavhareji, kufamba kunoshandura kune MET kubva pakati pemakumi maviri nemasere, zvichienderana nekukurumidza. Kumhanyira, nokuenzanisa, kunozadzisa MET chero kupi zvako kubva pamasere kusvika pa18.
Nezvo izvo zvingaratidzika semusiyano mukuru, misiyano inowanzokonzerwa nemuganhu wakafukidzwa nechiyero chakafanana chenguva.
Kumhanyira kana kufamba nekukurumidza kungokuendesa ikoko nokukurumidza; hazvichinje mileage. Izvi zvinotitaurira ndezvokuti mumhanyi uye munhu anofamba achifambisa anofamba pamwero wepamhanho yemakiromita mashanu paawa vose vachawana MET yechisere.
Izvo izvi hazvifaniri kuratidza ndezvokuti kufamba kwenguva pfupi kwemairaira mashanu kunopisa makirori akafanana sekutarisa kure.
Ichokwadi chaizvo nezvekuti zvakanaka sei misumbu yako iri kushandiswa. Semuenzaniso, unogona kupisa makoriki akawanda pamakiromita kana ukashandisa maitiro emakwikwi sezvaanoita mishonga yakawanda kupfuura kufamba nguva dzose. Kusiyana neizvi, kufamba kunononoka kunopisa zvishoma pamakiromita paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
2. Unofanirwa kunwa mvura zhinji kana uchifamba
Nezvo chiri chokwadi kuti vazhinji vedu hatinwi mvura yakakwana panguva yezuva, kuenda kune imwe nzvimbo haisiwo pfungwa yakanaka. Mitsva itsva yekutsungirira miitiro yakanyatsonaka: inwa kana uine nyota. Kunwa zvakanyanya kunokonzera dambudziko rinozivikanwa se hyponatremia, mamiriro ezvinhu apo muzinga wemunyu mumuviri wako uri pasi.
Kuti uone kuti iwe wakanyatsokonzerwa nemvura, tevera mazano mashomanana akajeka :
- Inwa gorozi remvura yakawanda awa asati ufamba.
- Paunenge uchifamba, unwa nezvekombe remvura (matanhatu kusvika pa8 ounces) imwe hafu yeawa, kana kakawanda kana iwe uchinzwa nyota.
- Kana ukaronga kufamba kwemaawa anopfuura maviri, tora zvinwiwa zvemitambo kuti utore zvimwe zvekurasikirwa kwemuviri wako (electrolytes). Inwai kana mune nyota.
- Zvienzanise pakarepo uye mushure mokufamba kwenguva refu. Kana iwe uine uremu, wakanga uchinwa zvakanyanya. Kana iwe wakarashika uremu, iwe hauna kunwa zvakakwana.
3. Zvombo zveSondo neAnkle Zvinyorwa zveWashwalking
Nepo kune imwe chokwadi iyo inowedzera uremu inogona kupisa makoriki akawanda paunofamba, kupfeka zviyero zvemaoko, zviyero zvepachipfuva kana shangu dzakakosha zvinogona kuva nengozi kana magetsi achifamba kana kurwisana. Vanenge vese varapi venyama vanokurudzira zvakasimba pamusoro peizvi sezvo inowedzera njodzi yekukuvara, dzimwe nguva yakakomba.
Sei? Simba rekushandisa rinosanganisira kukurumidza, kurongeka kunoenderana, kusiyana nekudzivirira kudzidziswa uko iwe unotarisa pane imwe boka revasinga panguva imwe. Kana ukarasa kurasikirwa kana uchifamba kana kutotanga kuneta, unogona kushaya mhanho pane imwe nzvimbo isina kukwana, kusungirira mabvi ako kana mahudyu apo iwe unokwira kana kuburuka makomo, kana kusunga mapepa ako kana maoko ako achikurumidza kupera.
Kufambisa kufamba mapurisa ndeimwe nzira yakanaka kana iwe uchida kuwedzera dambudziko ku powerwalking yako. Haisi kungotaurira muviri wako wepamusoro, vanogona kubatsira kubvisa marwadzo muhudyu, mabvi, uye maziso.
4. Unogona Kugadzirira Marathon muna 3 kusvika 6 Mwedzi
Zvakanaka apo vanhu vanosarudza kugadzirisa zvinangwa zvehutano pachavo. Ndokusaka vazhinji vachatora kutanga kurovedza marathon. Izvo hazvisi kungovapa chinangwa chaicho chekupfura, chinovapa zuva rakananga kuti vasvike iyo chinangwa.
Kunyange zvazvo inonakidza, chero munhu upi zvake anoda kutsvaga marathon achada kusvika pakudzidzisa zvine njere. Kana iwe uchirarama mararamiro ehupenyu, hufambiro munyika yose hungave husingakwanisi kuti iwe usvike pachinangwa chako zvakanaka.
Pamberi pekudzidzira marathon kunyange kutanga, iwe unoda kuongorora hutano hwako hwepakutanga, zvakakwana nehutano hwehutano. Pachinono, iwe unofanirwa kunge uchingogara uchingogara uchifamba makiromita matatu kana mana pane imwe nguva mukati mevhiki uye masere kusvika pamasere masere pavhiki. Iwe unofanirwa kuita saizvozvo mukati mekukurudzirwa kwemoyo wako nezera, zvakanaka mukati kana pedyo neaerobic zone yako.
Kana uri mutevedzeri wemhedziso, ronga kuronga kupi zvako kubva pamwedzi mipfumbamwe kusvika pagore mberi kwechikwata chemarathon. Kana iwe wakatoisa pfungwa yako pane imwe chete asi iine mwedzi mitatu kusvika kumatanhatu, ita chinangwa chekuita hafu-marathon pane.
> Kwakabva:
> Akashandurwa, J .; Senechal, M .; Hrubeniuk, T. et al. "Kufamba Cadence Kuti Udzidzise Pakuderera Kwakawanda Kwevanhu Vakuru: Ongororo Yakarongeka." Nhau yeMitambo Mishonga . 2017; nhamba ID 4641203.