Iwe Unogona Kuderedza Dambudziko Rako Romwoyo Nokufamba Zvimwe uye Unogara Pasi
Kana iwe uine pedometer kana fitness band, zvingangove kuti ine chinangwa chakataurwa chemashamba gumi nema10 pazuva . Asi iwe ungadai wakashinga kuisa chinangwa pa 15,000 danho pazuva kana uchida kuderedza dambudziko rako rehutano hwemwoyo uye chirwere chemagetsi? Chidzidzo che 2017 chevashandi vepositi kuScotland chinoratidza kuti nhamba yakakwirira iri nani, kunyanya kana iwewo uchitora nguva shoma ugare.
15,000 Matanho neZuva Ratidza Ropafadzo
Kuongorora kwevashandi vepafisi vasina kusvuta muGlasgow, kuScotland kwakafanana nevashandi vehofisi makumi mashanu vainge vakagara mabasa uye 56 vashandi vanoendesa vakanga vari pamakumbo avo zuva rose rezuva. Mumwe nomumwe aipfeka pedometer yakaoma kwemazuva manomwe akazotevera matanho avo pamwe nekufamba kwavo nekukurumidza uye kana vakanga vakamira kana vakagara. Vakaedzwa kuti vaone kuti zviratidzo zvavo ndezvipi zvehutano hwemwoyo.
Chidzidzo chacho chakawana kuti avo vakapedza nguva yakawanda vakagara vaine njodzi yakakosha yezvirwere zvemoyo, zvichibatanidza chiuno chikuru chechiuno, yakakwirira ye triglycerides, uye yakaderera HDL cholesterol. Vashandi vepapositi avo vaiva nengozi dzezviitiko ndevaya vaifamba nhanho dzinopfuura 15 000 pazuva kana kupedza maawa manomwe pazuva vachimira kana kufamba vasingadi kugara.
Ndezvipi Zviri Kure 15,000 Matanho?
Mumatanho makumi maviri nemakumi mashanu ounofamba iwe 6.5 kusvika kune makiromita manomwe (10,5 kusvika ku11 makilomita) zvichienderana nekufamba kwako.
Pakutanga, kufamba nekuenderera mberi kunotora maawa maviri kana zvishoma. Pachinyore nyore uye nekutanga uye omira sezvaangadai akasangana nevatakuri vemakero, zvingava anenge maawa matatu pazuva rekufamba.
Iyi yakawanda yekufamba pabasa yakanzi yakafanana nevanamukoti, masereva ezvokudya, uye vashandi vekuchengetedza mari mune zvidzidzo zvekare.
Asi muvhareji sedentary office worker anogona kungoona matanho zana kusvika ku3000 panguva yebasa rezuva.
Iko makori akapiswa mumatanho makumi maviri nemashanu kubva pane uremu hwako uye huwandu hurefu, asi kune mazana mashanu emakoriro e 130 pound munhu uye 600 kune 160 pound munhu. Izvozvo zvinogona kuita musiyano mukanamori yako yehutano kana iwe uchidzora kudya kwako uye inogona kubatsira mukurema kwekurema kana kuchengetedza uremu hwako.
Izvi Zvinoreva Zvinetso 10 000 Hazvikwani Here?
Kana iwe wakanga uchishanda zvakaoma kuti uwane zviyero zviuru gumi zuva rimwe nerimwe, usafunga kuti hazvina maturo. Njodzi dzehutachiona hwehutachiona dzakaderera zvichienderana nehuwandu hwemabasa zuva rega rega. Ndizvo izvozvi mune zvidzidzo izvi, kuderedzwa kwakanakisisa kwengozi kwakaonekwa pamatanho 15 000 kana kupfuura.
Zvakakosha kuziva kuti kushandisa nguva shomanana kugara kwakaratidzwa kuderedza dambudziko. Zvinokwanisika kuwana matanho zviuru gumi paunenge uchigara nguva yose yekushanda kana kumba. Vanhu vazhinji vanovimbisa kuti vanopinda nguva yakakwana vachifamba, vachimhanya, kana kuti vachiita zvekunyora muviri kuti vaite chinangwa chavo chemazuva. Asi nguva yavanopedza kugara vanogona kunge vachishanda navo uye kuwedzera hutano hwehutano hwavo pasinei neavo vanoita mabasa.
Rega Kugara, Tanga Kutora?
Chidzidzo chacho chakawana kuti kunyanya kugara kwakabatanidzwa nediki duku chiuno uye pamwe nehuwandu hwehutachiona hwemwoyo.
Kunyange zvazvo kuenzanisa kukura kwaiva kadiki, iyo inobatanidza nedzimwe tsvakurudzo dzinobatanidza hutano hwekugara nehuwandu hwehutano hwehutano hwehutano uye chirwere cheshuga chinokonzera. Kuderedza nguva yakagara nekugadzirisa nayo nemaminitsi mashoma emabasa ose kwehafu yenguva kana awa inogona kubatsira, sezvo inogona kushandisa nguva yakawanda kuita basa shoma shoma sekufamba zvishoma nezvishoma uchishanda padhipatimendi rekutsika .
Cherechedza Kwaungaita Sei Kwaunofamba Rimwe Zuva?
Kana iwe uchida kusimbisa nhamba yako yekuverenga, tanga newauri iko iko ikozvino. Iwe unogona kuverenga nhanho dzako uchishandisa pedometer kana bhizimisi yefitness, kana kushandisa pedometer basa rakavakwa mu smartphone yako.
Pane dzakawanda zvakasiyana-siyana pedometer apps zvinogona kukubatsira kuti uzviwane. Semuenzaniso, kana ukashandisa iPhone, tsvaga Chiitiko muNhepfenyuro yeDain Data kuti uone matanho ako ezuva nezuva akatorwa iwe wakatakura foni yako. Kana iwe uine Android foni, app Google Fit inogona kunge yave yakagadzirwa uye iwe unokwanisa kuiongorora kuti uite nhamba yekuverenga.
Muzuva iroro, maiva maawa mausina kushingaira here? Chimwe chinangwa chokuderedza kusakwanisa kuita ndechekufamba makiro makumi maviri neawa imwe, iyo miviri kusvika kutatu maminetsi emabasa. Tarisa nguva dzinokurumidza kwawakanga usiri kushanda uye funga kuti ungavaka sei zvishoma zvishoma basa panguva iyoyo.
Ungafambisa Sei 15,000 Maitiro Nezuva Pasina Basa Rokushanda?
Kana uchinge waona kuti matanho ako akaenzana ari pamazuva ekushanda uye pakupera kwevhiki, unogona kutanga kuchinja kuwedzera. Tanga nekuti uripi, zvakadai seyeraji yezvitanhatu 6 000 pazuva pazuva rekushanda. Unoda kuwedzera 2,000 mamwe matanho pazuva nezuva iroro rose mazuva akawanda. Icho chiri pamusoro pekuwedzera kwemaira uye maminitsi gumi nemashanu ekufamba anofarirwa zuva rose.
- Tora makumi maviri nemazana maviri nehafu awa imwe chete , kana kuti 100 inodarika maminitsi makumi matatu ezuva rose. Ichi ndicho chinangwa chekufambisa chakavakwa mumitambo mitsva yezvikwata zveFitbit uye zveGym fitness kuti vabatsire vanhu kuparadzanisa zvisingaiti. Kupera kwemaawa masere ezuva rekushanda uye nguva yekuenda, izvo zvingawedzerwa zvinogona kuwedzera kusvika pane imwe nhanho imwechete kusvika 2,000.
- Shandisa basa rinoputika. Iwe uchafanirwawo kufunga nezvekupedza basa rako rekupamba richifamba kuitira kuti iwe ugone kuvhara 10 kusvika ku 30 maminitsi ezvidzidzo zvinowedzera panguva imwe. Kana iwe usingadi kuputsa jira pabasa, izvi zvinogona kunge zviri nyore kufamba, zvichida kunyange kufamba nemisangano pamwe chete nevamwe kana kufamba-famba neshamwari yako.
- Ita chikamu chekufamba kwako netsoka. Kugara mumotokari, kana pabhazi kana kuti chitima hachina kushanda nguva yekugara. Pane nzvimbo yaunokwanisa kuisa, kana kumisa iwe unogona kushandisa kuitira kuti upinde mumaminitsi ekuwedzera achifamba? Zvinokwanisika here kufamba kumashandi uye kutasva kumba, kana zvimwewo?
- Tsvaga nzira dzakashanda dzokupedza pane imwe nguva manheru ako. Kana iwe kazhinji uchipedza manheru manheru, iwe ungave wakashanda sei? Iwe unogona kutanga nekuenderera mberi kuti uone kuti iwe unotora masitepi makumi maviri neawa imwe neimwe. Ita zvishoma zvinyorwa zvekudzivirira uye kuparadza. Enda kunokurumidza kufamba-famba pedyo nebhokisi. Iva iwe unobvisa tsvina, unofamba imbwa, kana kuenda kundowana mail.
- Ita mamwe mabasa pamakumbo . Kana iwe uchida chimwe chinhu kubva muchitoro kana kutumira tsamba, unogona kuenda netsoka panzvimbo yemotokari here?
- Tsvaga chido chekushanda kana mutambo. Kuteerera, kuring, uye kutamba Pokemon Endai netsoka ndezvimwe zvezviitiko izvo zvichabvisa matanho akawanda paunenge uchitamba.
Aya mazano anogona kuwedzera 2000 kusvika 4000 mamwe matanho ezuva rako. Tanga nezvo uye mushure mekunge uine vhiki yekugara uchizadzisa chinangwa chako chitsva, unokwanisa kutarisa nzira dzakawanda dzokuvaka mune mamwe mabasa.
Wedzera kuenzanisa-ku-Kubwinya Kwokushanda Kushanda Kushanda
Izvo zvishoma muwandu wekuongororwa kwakadzika muviri unofanirwa kuderedza dambudziko rehutano uye kubatsira kubvisa uremu maminetsi makumi matatu kusvika makumi matanhatu nezuva, mazuva mazhinji evhiki. Izvi zviri kuwedzera pane matanho aunotora pane zviri nyore. Kurasikirwa nekurema uye kudzivirira kuwedzerazve kuyerwa, chinangwa chinofanira kuva maminitsi makumi matatu nemakumi matatu nezuva, mazuva mazhinji evhiki.
Izvi zvichava zvikamu zvekufamba kwenguva, kumhanya, hoops, kana mamwe mabasa. Pano ndipo paunotora matanho 5,000 kusvika 12,000. Iwe unogona kusanganisira nguva yebhasikoro, kunyange iwe uchafanira kuutendeukira kune imwe nhamba yakaenzana yezviito .
Mapoka akawanda emagariro uye mapurogiramu anotarisa kana iwe uri kudzidzira zvakakwana zvakakwana kwechikamu chacho kuti uverengwe sechinhu chakakwana kana chakasimba. Kuita chinangwa chemaminitsi makumi matatu ekunyatsorongedza kana maminitsi gumi nemashanu ekushanda nesimba zuva rimwe nerimwe kunogona kuvimbisa kuti uri kuwana zvishoma zvinoda kuderedza ngozi dzehutano.
Shoko Rinobva
Numeri inokubatsira iwe kuisa pfungwa pane chinangwa, uye imwe chidzidzo haisi kuratidza kuti 15 000 inhamba yenhamba. Kana iwe wakanga uchizadzisa matanho 10 000 pazuva asi unoda kupfuurira kuderedza dambudziko rako rehutano, tsvaga nzira dzekudzikisa nguva yako yekugara uye unoita kuti uwane kukwana kwakakwana-kushanda nesimba zuva rimwe nerimwe. Kana iwe uchinetseka kusvika kusvika ku10 000, tsvaga nzira yekuwedzera matanho 2 000 kune rimwe zuva rega rega. Nhanho imwe neimwe yaunotora iri danho riri munzira yakarurama.
> Sources:
> Kuchengetedza. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Basa reMumuviri uye Utano: Zvakanakira Kuita Chiito. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight
> Tigbe WW, Granat MH, Sattar N, Lean MEJ. Nguva inoshandiswa mukugadziriswa kwepakati inosanganiswa nechiuno chepakati uye mungozi yemwoyo. International Journal of Obesity . 2017; 41 (5): 689-696. doi: 10.1038 / ijo.2017.30.
> Young DR, Hivert MF, Alhassan S, et al. Sedentary Behavior and Cardiovascular Morbidity and Mortality: A Science Advisory Kubva American Heart Association. Circulation . 2016; 134 (13). doi: 10.1161 / cir.0000000000000440.