Dzorera Hamba Dzako Kuti Uwedzere Kuwedzera
Kufamba shure kunobatsira here? Iwe unogona kunge wakaona uchitaura kuti kuenda mune zvekare kunogona kukupa 10 nguva nguva yekushandisa maitiro. Izvozvo ichokwadi here kana nhema?
Kana iwe uchida kuchinja tsika yako yekufamba nemamwe maitiro ekufamba uchidzoka, iwe unogona kukohwa zvimwe zvinobva pakuwedzera kwekuwedzera. Kuwedzera kwekuwedzera kwakangofanana nekufamba kwakasimba, kufamba, kana kuti nyore nyore.
Zvisinei, iwe unofanirwa kutora matanho ekuchengeteka paunowedzera nguva yakadzokera shure kumabasa ako ekufamba.
Burn 40 Percent More Calories Walking Backward
Basa rekushandisa mari yekufamba shure rakayerwa uye rakarongerwa muCompendium ye Physical Activities, pamwe chete nemazana emamwe mabasa epanyama. Kufamba kwemazuva masere kubva pa3,5 mph kunowana 4.3 MET (metabolism equivalents) paanenge achidzokera kumashure panguva iyoyo inotora 6.0 MET. Ndiko kukurudzira kwe40 muzana mumakoriri amunoshandisa.
Kana iwe uchifamba shure kumucheto pa 5% yegorosi, iwe unoda kaviri kushandisa kwako kushandiswa kwesimba, uchiwana 8.0 MET kana uchienzanisa ne 4.3 MET nokuda kwekufamba kwemawere munzira inowanzoenda mberi kune 3.5 mph. Izvi zvinowedzera mumakoriri zvakatsva zvinogona kubatsira uye nzira yakanaka yekuwedzera nguva yakakwirira yekufamba kwako.
Kufamba kumashure kunogona kuva nzira yakanaka yekuwedzera yakakwirira zvakanyanya sezvausingafaniri kuzviita pamwero mukuru wekukurumidza.
Kana uri kufamba neshamwari, inogona kuva nzira yekuwedzera kunakidzwa uye kufambidzana kutendeuka nekufamba shure, kutaurirana navo sezvavanoramba vachigara ivo vachifamba mberi kufamba.
Kufamba Mberi Kunowedzera Mwoyo Wemaonero
Zvishoma zvidzidzo zvishomanana zvakave zvichiratidza kuti kufamba shure kunowedzera kukosha kwemwoyo kana uchienzaniswa nekufamba mberi panguva imwe chete.
Kuongorora kwakaitwa nevezera kubva muna 2004 kwakagumisa kuti kudzoka shure kwawedzera kuwedzera kwemwoyo ne17 muzana kusvika 20 muzana. Izvi zvingaratidza kuti kudzokera kumashure inzira yakanaka yekudzidzisa mazano kuwedzera kuputika kwepamusoro-soro kubasa rokufamba. Asi zvinoreva kuti nguva gumi dzakanaka kudarika mberi kufamba zvichida kuwedzeredza.
Zvimwe Zvipo Zvokudzokera shure
Kufamba kumashure kunowedzerwa seine ruzhinji rwemapepanhau mune pepanhau rekuona naBarry T. Bates, BSE, Ph.D. uye Janet S. Dufek, Ph.D., FACSM. Vakadzidza kudzokera shure uye vachimhanya mu laboratori dzavo paYunivhesiti yeOregon. Vakagumisa kuti yakagadzirisa mwoyo yehutano, hunovandudza musimba kuenzanisa, uye yakagadzirisa neuro-muscular basa uye kuenzanisa uye kuwanikwa . Iyi pepa haina kuonekwa kunge yakave yakabudiswa mumagazini inoongorora-peer.
Mazano uye Kuchengetedzwa Kwekufamba Kwakare
Kuchengetedza kunofanira kutorwa paunowedzera kuenderera mberi uchifamba kune imwe nzira yako yekufamba. Iwe unofanirwa kuve nechokwadi chekuchengetedzwa kuburikidza kuzviita munzvimbo isina kubvisa zvipingamupinyi.
Treadmill : Kana iwe uri kudzidzira kudzokera kumashure pachitsika chetsika, tanga nechitinho chinonoka zvakadai seira imwechete paawa uye uve wakagadzirira kurova kumira kwekukurumidzira. Sezvaunova wakanyatsokwanisa, iwe unogona kuwedzera kukurumidza uye kutamira.
Ona nzira dzakawanda dzokubatanidza kufamba nekudzungira kumashure pane treadmill uye kuvandudza ruzivo rwako rwezvinyorwa zvekuchengeteka kwetsika. Chigadziro chetsika chinogona kuva nzira yakanaka yekuwedzera kuenderera mberi nekufamba kwako kumashure uye kuwana muitiro unobatsira wekukwira kumucheto kumashure.
Indoor Walking : Tsvaga nzvimbo yaunogona kufamba nayo iyo isina nzvimbo makaroti, matanho, fenicha, kana zvipfuwo zvinogona kukufambisa. Imwe nzira kana imba yekunze inogona kuva sarudzo yakanaka.
Tevedzera Kufamba: Inzira yekunze kana yekunze ndiyo sarudzo yakachengeteka yekuderedza dambudziko rekugadzirisa. Ramba uchienda kune imwecheteyo sevamwe vashandisi vese kuitira kuti iwe usapinda mavari.
Kunze Kwokufamba: Zvinogona kuva zvakaoma kuwana nzvimbo yakachengeteka yekufamba kumashure kunze kwenguva ipi zvayo, kunze kwetsika.
Zvingava kuchenjera kufamba nemumwe munhu ari kufamba mberi uye anogona kukukudzivirira kune chero njodzi. Iwe unofanirwa kuziva nezvevanhu vanobva kune rumwe rutivi, kuputika nemigwagwa mumigwagwa, makumbo, midzi, madota, maronda, nezvimwewo.
Kufamba Kudzoka neVafambi Vanofamba: Kana uri kufamba nemumwe wako kana boka rehama, kutendeuka nekufamba shure shure kwekutaura kunogona kuwedzera kunakidza zvishoma. Mufambi wako wekufamba anogona kubatsira kubvisa chero zvipingamupinyi kwauri.
Kuwedzera Kushanda Purogiramu Yako
Dzimwe nzira dzekuwedzera imwe nguva yakakwirira kusvika pakufamba kwako kunosanganisira masitepisi, makomo, kuita matanho-ups, uye kuputika kwekumhanya kana kufamba munzira yako huru.
> Sources:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.