Iko basa ripi rakakosha kuti uchengetedze uremu? Ongororo yakareba kwenguva yakareba yakawana kuti vanhu vaifarira kufamba kwemaminitsi makumi matatu nemazuva mashoma mazuva mazhinji akanga ane zviduku zviduku uye zvakaderera muviri. Kutanga kufamba uchirova gym masikati uye mitambo yekugara zvishoma. Kufamba nokukurumidza kwaibatanidza nekuve akaonda, kunyanya vakadzi, vanhu vanopfuura makore makumi mashanu, uye vanhu vane mari shoma.
Inotanga Kufamba Kufamba Chimwe Chinhu Chinoitwa Pamwe Chete Kuti Urambe Uchirara?
MuBritain pamwe neUnited States nedzimwe nyika dzakawanda, zviremera zvehutano zvinokurudzira maminitsi makumi matatu kana kupfuura pazuva rekuita zvakasimba muviri kuita zvehutano nekurema kwekutakura. Vatsvakurudzi vaida kutsvaga basa ripi raive rakabudirira, uye data yakaratidza kuti kufamba kwakasimba kwaiva kukunda.
Zvakawanda zvakasiyana sei zvakaonekwa? Munyori wezvidzidzo Dr. Grace Lordan anoti musiyano muhudyu hukuru hwomukadzi anofamba katanhatu pavhiki kwemaminitsi makumi matatu ndewemaminitsi makumi matatu, kana kupfuura imwe yemapfekero maduku maduku kudarika munhu akawandisa mukudzidza. Kusiyana kwemuviri mashoma index (BMI) inenge kaviri yakakura pakufambisa kunofananidzwa nekuenzanisa nemitambo yekurovedza muviri kana mitambo yevakadzi (1.8 madiki mashoma kune vanofamba kana vachienzaniswa ne1 unit for gym exercisers).
Chii Chakurumidza Kufamba?
Kurumidza kana kufamba nekukurumidza kunofambisa kwaunenge uchifema kunorema kupfuura kunowanzoitwa uye moyo wepamusoro uri kukwirira.
Kuti uve mumamiriro ekuenzanisa-yakanyanya kuita basa, iwe unofanirwa kunge uine mwoyo we 50% kusvika ku70% yepamusoro yako yepamwoyo. Shandisa mwoyo yedu rate calculator kuti uwane nhamba iyi yezera rako.
Chidzidzo chacho chaireva kufamba nekukurumidza panzvimbo yekufamba-famba pazvishoma zviri nyore uye zvakaderera pamwoyo, kuti uenzanise nekukwira, kutamba muviri, uye mitambo.
Zvidzidzo zvekudzidza zvakatsanangurira ivo pachavo kana vakangomhanya / vachifamba nokukurumidza.
Kudzidza Kunowana Kukura Kuramba Uchibatanidza Nemaodzanyemba Mafuta
Chidzidzo chacho chakatarisa mashoko akaunganidzwa mugore regore reEalth Survey yeEngland (HSE) kubva muna 1999 kusvika muna 2012. Vanopfuura 68 000 vakapindura vakataura nezvemazuva mangani mumwedzi wapfuura vaitora mumaminitsi makumi matatu kana kupfuura emabasa akasiyana-siyana. Izvo zvikamu zvaiva:
- Kufamba nekukurumidza kana kumhanya
- Mitambo kana kurovedza muviri kusanganisira kushambira, mabhasikoro, kudzidzira gym, kutamba, kutamba / kutamba, bhora, tennis uye mamwe mitambo yemascot.
- Mabasa epamba
- Zvinyorwa zvinyorwa zvemabasa
Mienzaniso yakaitwa yomuviri mashizha index, ayo anoshandisa chiyero chekukwirira kusvika kuhukuru, uye kuenzaniswa kwechiuno chechiuno. Chiuno chakakura chinoratidza kupisa kwakakomba, iyo inobatanidza nekuvandudza zvinetso zveutano zvakasiyana neBMI.
Zvimwe zvinonakidza zvaive kuti kufamba kwakasimba kunorova mamwe mabasa ekufanotaura kuti ndiani ane BMI yakaderera uye chiuno chidiki. Mifananidzo ye data inoratidzira kuratidzika kwechimiro chekuderera kwezviyero izvi zvemafuta nehuwandu hwemazuva ekufamba kwenguva mwedzi mumwe nomumwe. Kutanga kufamba mazuva mashanu kana kupfuura kwevhiki kwaive chinangwa chakanaka, chinopindirana nemazano ehutano hwekuita basa.
Ndiani Anobatsira Vakawanda Kubva Kubva Kufamba?
Mashoko akanaka ndeokuti kufamba nekukurumidza kwakashanda zvakanakisisa kune vanhu vangave vasingadi kupinda mune zvemitambo kana vasina kuwana nzvimbo yekuvaraidza.
- Vakadzi
- Vanhu vanopfuura makore makumi mashanu pasinei nehutano
- Vanhu vari mumhuri dzine mari shoma
Tsvakurudzo yakaitwa naDkt Grace Lordan, nyanzvi mune zvehupfumi hwehutano kuLondon School of Economics. Pepa rake rinopedzisa, "Kukurudzira kuti vanhu vafambe zvakanyanyisa ndechekushamwaridzana uye nyore nyore sarudzo. Kuwedzerwa, hapana mari yekubhadhara kufamba uye zvinowanzoitika kuti zvikomborero zvichapfuura mari.
Nhungamiro yakajeka iyo 'danho rimwe nerimwe rinoverengera' rinogona kuva danho rekudzivisa kukwira kwepamusoro mukuwedzera kuneta uye kunobatsira kune dzimwe hutano. "
Sei kufamba kunowanikwa kuve kwakakosha kupfuura kupedza nguva yakafanana yenguva yekurovedza? Ishean anofungidzira kuti vatambi vanogona kunge vakatendeka kune regimen yavo munguva. Zvinogonawo kuva zvakaoma kuziva kuti nguva yako yakawanda inopedzerwa mumitambo yekurovedza iri mumwero-wakanyanyisa muviri uye iwe uri kuita zvidzidzo zvakanaka. Kufamba kwakajeka zvikuru kuwana zvakanaka uye kuziva apo uri kufema zvakanyanya uye kushanda jira, maererano naIshean.
Nzira Yokutanga Kutanga Kufamba
Vanhu vanofarira kufamba nenzira iri nyore zvinogona kutora matanho ekufamba nekukurumidza uye kusimudza kushaya mwoyo uye kufema kwepakati munzvimbo yakananga-yakanyanya nzvimbo. Kufamba nemaitiro akanaka uye kusimba kwemaoko kunogona kukurumidza kumhanya.
Vanhu vane dambudziko rokufamba nekukurumidza pamusana pemarthritis kana mamwe mamiriro ezvinhu vanogona kuwedzera kuwedzera mapuranga pakufamba kwavo kushanda. Kushandisa matanda ekufambisa kunogona kukwidza kushaya mwoyo paunenge uchifamba paunofamba.
Kunobva:
Nyasha Ishe, Debayan Pakrashi. "Ita Zvinhu Zvose" Kuyera "Zvakangofanana Here?
Mabasa Akasiyana Sezvakafanotaurwa Nehuwandu hwehuremu. " Kuongororwa Nengozi 2015 May 20. Chii: 10.1111 / risa.12417. [Epub mberi of print]