Basa guru rekuita muviri ibasa rakawanda iro rinoda zvinopfuura 7 METs zvekuedza. MET inomirira Metabolic Equivalent for Task. Icho chinhu chinoshandiswa kuenzanisa kuwanda kwomweya yakashandiswa nemuviri panguva yebasa rekuita, kana "kushanda" kwemaitiro emagetsi, kune "kupumha" kwemaitiro emagetsi. Iyi inzira yekuenzanidza, pakati pevanhu vane zviyero zvakasiyana, muwandu wekuita zvinodiwa pamabasa akasiyana.
Pazororo, muviri wako unoshandisa imwe MET nokuda kwemashoko makuru, kufema kufema. Munguva yekuita basa rakaoma, kufema uye kutora mwoyo kunokurumidza sezvo muviri unozviita. Basa rakaoma rinopisa 8 kana kupfuura maoriri paminiti, zvichienderana nehutano nehutano hwehutano.
Dhipatimendi reUnited Health yeHurumende neHuman Services rinoparidza mazano pamusoro pekuita kwevanhu veAmerica, sezvo, sebazi rinotarisa, "hutano huzhinji hunobatsira kuburikidza nekuita mabasa epanyama." Kune vana nevechiri kuyaruka, makore 6 kusvika ku17, dhipatimendi rinokurudzira kweawa imwe chete yekuita basa kwezuva nezuva. Pakati pemaminitsi makumi matanhatu, zvizhinji zvebasa racho zvinofanira kuva zvisinganzwisisiki kana simba (vs. Kwemazuva masere evhiki, basa revana rinofanira kuva rakasimba panzvimbo yekuenzanisa.
Kune vanhu vakuru, vane makore 18 kusvika ku65, dhipatimendi rinokurudzira zvinotevera, pakaputika kwemaminitsi gumi panguva imwechete, zvakapararira kwevhiki yose:
- Maawa maviri nemaminitsi makumi matatu ekuenzanisa-masimba masikati vhiki
- 1 maawa nemaminitsi gumi nemakumi mashanu emusimba-simba guru rekuita basa revhiki rese
- Kana kuti, "kuenzaniswa kwakakodzana" kweizvi (kureva, awa imwe yekuita zvinhu zvisinganzwisisiki nemaminitsi makumi mashanu emabasa anosimba; basa rakasimba "rinokosha" rinenge kaviri kana rakaenzana)
Zvisinei, izvi ndizvo zvishoma chete kukurudzira. Iwe unogona kukohwa "mamwe mararamiro anobatsira," anodaro dhipatimendi, nekupindira pane zvaunofunga zvevhiki nevhiki. Saka kuti uwane mamwe mararamiro, chinangwa kwemaawa maviri nemaminitsi makumi matatu pavhiki zvekuita basa rakaoma, kana kuti yakaenzana. Ndiyo maminitsi 30 pazuva, mazuva mashanu pavhiki.
Zvinorayirwa zvinoramba zvakangofanana kune vanhu vakuru vanopfuura makumi matanhatu nemashanu uye vana uye vanhu vakuru vane hurema, kunze kwekuti vasina mamiriro ekudzivirira. Vanhu vari mumapoka aya vanofanira kutaura nevanachiremba nezvemabasa ekuita mabasa.
Kune vakadzi vane pamuviri vane hutano, basa rinonyorera rinokurudzirwawo, muchiyero chakafanana nevakadzi vasina kuberekwa: 150 maminitsi pavhiki. Vakadzi vane pamuviri vakatotanga kuedza kushanda nesimba nguva dzose vasati vaita pamuviri vanogona kupfuurira basa ravo rakaoma (asi vanofanira kurongedza zvirongwa zvavo zvekushanda pamwe chete nevanopa varapi vehutano).
Mienzaniso
Mienzaniso yekuita basa rakakura kunosanganisira kubuda uye kumhanya; bhasikoro (kukurumidza kana kukwira); in-line skating; kurota kana martial arts; tennis; kushambira kunonoka; kutamba basketball, soccer, kana zvimwe zvemitambo; kana kuti kuita calisthenics, kufanana ne-push-ups uye jacks jump. Chinokosha ndechokuti mabasa aya anofanira kuitwa nekushingaira kwakasimba.
Kana uri kufema zvakaoma uye kufema, iwe uri munharaunda yakaoma / ine simba. Uye zvechokwadi, basa rakanyanyisa richiri rinokosha. Iwe unongoda zvakawanda zvayo.
Uyewo Anozivikanwa Se: Kuwedzera kwekudzidzira muviri, high-intensity exercise