Simbisa Basa Rako Nehutano Paunotora Basa
Congratulations pamubhedha wako. Iwe zvino une nguva yekusununguka yakambopfuura pabasa. Kushandisa kwakachenjera kwaro kuwana huwandu hwakakurudzirwa hwekuita basa kuti udzikise utano hwako hwehutano uye urambe uine utano. Iwe unoda kuchengetedza muviri wako mukushanda kwakanaka kushanda kuti unakidzwe nemakore ako ekurega basa.
Kurega Kuchengeta Checkup
Utano hwako huri sei? Kana iwe usina kuwana kurapwa kwechiremba usati wapera pamba, ikozvino ndiyo nguva yekuita izvozvo.
Kumbira chiremba wako kana iwe uine zvipi zvidzidzo pane zvekuita uye izvo zvaanorumbidza. Iwe unogona kunge uchinzwa kuti kurovedza muviri uye kufamba kune chikamu cherongwa hwekudzikisa hutano hwako hwehutano uye kurarama nemamiriro ezvinhu akadai seshuga uye arthritis.
Kana iwe uine dambudziko nekufamba, inguva yakanaka yekuwana kutumirwa kwechirwere chepanyama kana kurapwa kwebasa. Murapi anogona kubatsira kuvandudza kushanda kwako. Kana tsoka dzako dzave dzikukuvhundutsa, ona chimiro chechirongwa chezvipfeko zvakakurudzirwa kana mazita.
Chii Chinoedza Kuita Chaunoda?
Nhamba yakakurudzirwa yekurovedza muviri kune vakwegura uye avo vane makore makumi mashanu kusvika ku 64 vane chirwere chisingaperi ndechekuti:
- Kushanda kwakasimba kwemaitiro anerobic sekufamba kwenguva, kushambira, kana bhasikoro kutasva kwemaminitsi makumi matatu pazuva, mazuva mashanu pavhiki. Kana kuti, simba guru rekuita basa rakadai sekumhanya kwemaminitsi makumi maviri pazuva, mazuva matatu pavhiki. Izvi zvinotsigira utano hwemwoyo.
- Simba rekudzidzisa maitiro maviri kusvika kwemazuva matatu pavhiki uye ane masere kusvika gumi ekudzidzira simba simba sekudzidzira kushandiswa uye kushanda nematafura kana masimbi. Izvi zvinoshandisa kutsigira kuchengetedza misi miviri, kuwedzera kwepafupa, uye kushanda kwepanyama.
- Kutsigira maitiro kwemaminitsi 10 zuva rega rega kuchengetedza hupenyu hwekufamba.
- Kugadzirisa nguva isingashandisi uye kugara : Ongororo dzakawana kuti nguva yakashandiswa kugara iwe inogona kuwedzera njodzi dzehutano. Sezvaunoshandura kubva paupenyu hwako hushanda kuenda kune zvekurega basa, iwe uchafanirwa kutsvaga nzira dzekugara uchishanda zuva rose, uchimuka uye uchifamba-famba kweawa imwe neimwe. Ino ndiyo nguva yekushanda pakuwana matanho 10 000 pazuva .
Ndeipi Kwaunogona Kudzidzira?
Unenge uine hutsva hutsva hwekusarudza nguva uye kupi kwedzidzo yekurasikirwa.
- Gyms & Fitness Centres: Iwe unogona kunge uri kushandisa nzvimbo yekuchengetedza muviri kubasa asi ikozvino zviri nyore kuwana gym kana dzimba pedyo neimba. Urongwa hwako hwehutano hunogona kunge hwakaderedza hutano hwemagariro emunharaunda. Chengetedza nzvimbo dzekuchengetedza muviri uye vakuru vakuru. Iwe unogona kukwanisa kushandisa gym kana padziva kumudziji wekoroji musingabhadhari kana uri kutora kirasi ipapo hapana chero musoro unokufarira iwe.
- Murovedzi wega wega kana Kudzidzira Girasi : Unogona kutanga kutora maitiro kuburikidza uchishandisa mudzidzisi wepanyama pachikwata chehutano kuti akurudzire zvakagadzirirwa zvinongorongedzerwa iwe chete. Iwe unogonawo kubatana nekirasi yekudzidzira mune imwe nzvimbo yehutano uye uwane zvii zvamunofarira zvikuru.
- Imba yekurovedza : Kana wakaziva zvidzidzo zvaunoda kuti uite, iwe uchange uchiziva kuti zvii zvaungada zvekuita zvekuimba. Inogona kunge yakajeka semamwe mapoka ekurwisana, seti yezvinyunyuta, bhora rekudzidzira, uye chikwata chekudzidzira. A tapmill, elliptical trainer, kana purogiramu yepamusoro ndeyekutsinhanisa kukuru asi inogona kuve yakakosha nokuda kwemaitiro emutambo we cardio mune chero mamiriro okunze.
- Kufamba, Mhanya, uye Ngoro Kunze : Tsvaga mikana yekufamba uye kufamba kwemigwagwa munharaunda yako. Iwe ungasave wakacherechedza magwagwa emigwagwa, mapaki, nemitambo yaunogona kushandisa. Maminitsi makumi maviri kusvika ku30 unofanira kupedza kufamba, kumhanya, kana kuti mabhasikoro anogona kuitika panze munzvimbo yakachengeteka uye inofadza. Iwe unogona kushandisa mapurogiramu akaita seMapMyWalk kuti uone apo vamwe vari munharaunda yako vave vachifamba uye mabhasikoro.
Kuumba Maitiro Okuzorora
Ita maitiro akanaka muhupenyu hwako hutsva. Ita purogiramu yekufadzwa negorofu, makirasi ekudzidzira maitiro, uye nguva yekudzidzira. Iwe unogona zvakare kutsvaga kuwana boka rekufamba kana kirabhu . Kana iwe uine kuzvipira kune vamwe vanhu kuti ubatane navo kuita basa, iwe unowanzoita kuti uite. Tarisai Meetup.com kumapoka anogovana nenyasha yako mukufamba, kumhanya, kufamba, kana kuti mabhasikoro. Iwe unogona kushamiswa nemikana yakawanda inowanika pane zvishoma kana pasina mari.
Iwe une sarudzo ikozvino kana iwe uchirova gym. Iwe unogona kuenda mumaawa mashoma kana zvisingabatsiri. Unogona kuona vanhu vakawanda vezera rako vachiita basa ravo pa10 am kana 2 pm.
Iwe unogona kutoita shamwari itsva yekushanda.
Mazano Anoshanda Purogiramu
- Muvhuro: Aerobic zuva rekuvhima. Maminitsi makumi matatu achifamba nokukurumidza, mabhasikoro, kana kushambira. Maminitsi gumi anochinja.
- Chipiri: Simba rekudzidzisa zuva apo gym ingasaderera. Maminitsi 10 kushandura muviri.
- Chitatu: Aerobic muviri uye maminitsi gumi ekushandura muviri.
- China: Simba rekudzidzisa zuva uye maminitsi gumi ekushandura muviri. Ongorora makirasi emapoka emutambo weaerobic uye mamwe maitiro.
- Chishanu: Basa reAerobic maminitsi makumi matatu nemaminitsi gumi ekushandura muviri.
- Mugovera: Aerobic chiito chinogona kusanganisira kukwira, gorofu, mabhasikoro uye shamwari kana mhuri. Rongedza kusununguka nevaya vanogara vhiki nevhiki chete.
- Svondo: Aerobic muviri wemaminitsi 30, maminitsi gumi ekugadzirisa muviri.
Kuwedzera Basa Kuupenyu Hwako
Kana iwe waive nebasa rakaoma, iwe uchada kudzorera chiitiko ichocho muupenyu hwako hwekugura. Kune avo vakanga vasina mabasa, iye zvino mukana wekudziridza tsika dzakanaka dzekugara zvakashanda zuva rose.
- Famba imbwa : Shamwari yako yepamusoro inogona kushandisa mamwe mabasa zvakare. Iye zvino ndiyo nguva yekufamba yakawanda nembwa yako, kana kuenda kune dzimwe nguva zuva rose.
- Famba kana bhasikoro kuenda kuchitoro, bhangi, post office, uye dzimwe nzvimbo. Siya motokari mushure mokufamba kana kufamba uchienda kunzvimbo dzako dziri pedyo. Iwe unogona kuwandisa nekupinda munguva yako yekurovedza nguva yako uchiitawo kutenga yako kana mamwe mabasa. Tora bhegi kana bhegi kutakura kumba zvinhu zvakanaka.
- Kuronga, kuronga, kuparadza, nekuvandudza kwemusha: Uchaona kudikanwa kwekushandura mafungiro ekuita basa paunotanga kusangana nehuchi-zvirongwa zvakaiswa kunze kwemakore. Izvi zvinogona kubvisa nguva yakawanda yekugara.
- Kuzvipira: Kune mikana yakawanda yekuzvipira iyo ichakuchengetedza iwe nekufamba-famba. Ndezvipi zvinokonzera uye mapurogiramu iwe unotsigira? Ona izvo zvavanopa zvichakubudisira kunze kweimba. Izvi zvinogona kubva pakuchenesa pamusasa wekuuraya-mhuka, kuisa uye kuendesa kudya kune vakwegura nemhuri dzinoshaiwa, kuvandudza nzira, chikwata chematare, yard uye kutarisira kumba kune vakwegura uye nenyama yakaoma, nezvimwe.
- Ongorora zvakajeka: Buda kumapaki uye minda munzvimbo yako pedyo nekugadzirisa zvakare nemasikirwo. Dzoka mukufamba marwendo kuti uongorore nhoroondo uye mapurani emunharaunda yako kana nzvimbo dzaunoshanyira. Kana iwe uchifamba kunoona mhuri neshamwari, shandisa nguva yako ichangobva kusununguka yekuongorora nzvimbo dzavo zvakare.
Kuzvidzivirira Kuti Udzidzise
Iye zvino ndiyo nguva yekushandisa muchengeti wehutano hwakafanana neFitbit kukukurudzira kuti ugare wakashanda. Izvo zvakanakisa zveruzhinji zvinotarisa your aerobic exercise nguva imwe neimwe zuva rega rega uye pamwe chete nhanho dzezuva nezuva. Vazhinji vachaona nguva isingashandisi uye vanokuyeuchidza kuti usimuke uye uende imwe neimwe. Vanokwanisawo kutarisa hutano hwako hwehutano uye uve ne-app kuti uone zvaunodya . Mhando dzakawanda dzichaonawo kutara kwomwoyo wako kana kubatanidza nekayima yepamwoyo chechifu chechikwata kuti uedze muviri.
Iwe unoda shangu dzakakodzera uye kudzidzira zvipfeko kutsigira mabasa ako. Enda kushanho rakakura-soro rinoshandiswa shoka munharaunda yako kuti ugone kunyatsokodzera shangu dzemitambo .
Imwe nyanzvi yeimba kana elliptical mudzidzisi anogona kubvisa zvikonzero zvekuvhiya kana kuchipisa, kutonhora, kana kunaya kubva mumba.
> Sources:
> CDC. Ndezvipi zvekuita basa rinoitwa nevanhu vakwegura? https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
> Nelson, ME; WJ Rejeski; SN Blair; PW Duncan; JO Mutongi; AC King; CA Macera; uye C. Castanedasceppa. " Chiitiko Chepanyama uye Utano Hwomunhu Muvanhu Vakwegura Vakuru: Kurudziro kubva kuAmerican College of Sports Medicine uye American Heart Association ." Med. Sci. Mitambo Kuita. , Vol. 39, Nha. 8, mapeji 1435-1445, 2007.