Iwe Unoziva Iwe Unofanirwa Kuve Uine Kuwedzera Kudzidzira, asi Chii Chinofanira?
Wakaona mazano uye mazano: Unofanirwa kunge uchitora zvishoma nemaminitsi 150 ekuita basa rakanaka pamusi wevhiki. Asi izvi zvinorevei, chaizvoizvo? Zvichida iwe uri kuwana kukosha kwakakwana kwekuvhiya pasina kunyatsozviziva. Kana kuti zvimwe unogona kunge uri, nechinguva chiduku uye nguva yakawanda.
Basa rakanaka rekuita muviri ibasa rinoda 3 kusvika 6 METs emabasa, saka danho rokutanga nderokuputsa izvo MET iri.
Icho chirevo che "Metabolic Equivalent for Task," uye rinoreva kuwanda kwomweya muviri unoshandisa panguva yekuita basa. Nokupa METs kune rimwe basa, tinogona kuenzanisa kuwanda kwekushingaira basa rinotora, kunyange pakati pevanhu vane zviyero zvakasiyana.
Paunenge uchiita basa rakanaka, kufema kwako uye mwoyo wako zvinokurumidza kukurumidza uye muviri wako unopisa anenge 3.5 kusvika ku7 makori neminiti (izvi zvinoenderana nehutano hwako uye hutano hwehutano). Nokutaura, muviri wako unoshandisa 1 MET nokuda kwezvinhu zvinokosha, sekufema. Paunosvika 7 METs ekushingaira, basa rako rechiito rinoonekwa serine simba . Saka the spectrum is:
- 1 MET: Pazorora
- 2 METS: Chiedza chekuedza
- 3-6 METs: Basa reModerate (ona mienzaniso iri pasi)
- 7 kana kupfuura METs: Basa guru
Mazano
Nemhaka yehutano huzhinji hunobatsira zvekurovedza muviri, Dhipatimendi reUnited Health yeHurumende neHuman Services rinoparidza mazano pamusoro pekuita kwevanhu veAmerica.
Kune vanhu vazhinji, kusanganisira vana, vechidiki, vakuru, vanhu vakuru, vanhu vane utano hwepanyama, uye vakadzi vane pamuviri, mirayiridzo inoratidza kamwe kweawa rimwe rekuita zvezuva nezuva. Zvizhinji zvekuita basa rinofanira kunge rakakosha kana rakasimba.
Pachinenge chidiki, vanhu vakuru vanofanira kupedza maawa maviri nemaminitsi makumi matatu ekuenzanisa muviri muvhiki, mushure mekupedzisira kwemaminitsi gumi nerimwe.
Saka kana ukapinda mushure memaminitsi 20 kusvika ku30, kukwira bhasikoro, kana sendiga yemazuva mazhinji evhiki, uchasangana nehurukuro yako. Asi zvimwe (kana muhutano kana kuwedzera) zviri nani, saka ita zvakawanda kana uchikwanisa.
Mienzaniso
Kuti ndikupe iwe pfungwa chaiyo-yehupenyu yehutano huripo, zvose izvi zvinofanirwa: kufamba makiromita anenge matatu paawa, kuchenesa imba yako, motokari (10 mph kana kuti inononoka), kuita mvura aerobics, kutamba bhora, kana kutamba kaviri tennis . Kana uri kutama, uye kufema zvishoma kudarika kudarika, asi unogona kuenderera mberi nekukurukurirana, basa rako rekuita rinogona kuenzanisa. Kana zvakaoma kutaura, uye iwe uri kutuka, iwe zvichida wakabva kubva pakuenzanisa kusvika kune simba.
Imwe Nzira Yokuenzanisa Basa
Panzvimbo yekuedza kutsanangura kuti ndeapi METs yauri kushandisa, unogonawo kutarisa basa rako rekushandisa uchishandisa Borg Rating yePfungwa Yakabatwa (kana RPE). Kushandisa iyi sarudzo zvinoreva kutarisa manzwiro aunoita pamusoro pebasa rako rekuita. Pamugumo mumwe wezera iri-20 ingadai yakanyarara zvachose; kumusoro, shingairira zvakaoma sezvaunokwanisa. IAmerican Heart Association inotsanangura izvi zvinopfuurira kushanda sezvizvi:
- 6: Hapana kuedza (kugara pasi kana kurara)
- 7-8: Kuedza kukuru
- 9-10: Kuedza kwakanyanya
- 11-12: Chiedza chekuedza
- 13-14: Zvimwe zvakaoma
- 15-16: Kuedza zvakasimba
- 17-18: Kuedza kukuru
- 20: Kuedza kukuru
Basa rakanaka ndeye 11 kusvika ku14 pachiyero ichi. Saka kurovedza muviri kunobatsira muviri wako haufaniri kuve wakananga kumusangano wakanyanyisa pamitambo. Iwe unogona kuwana basa rekuita mukutamba nevana vako, maitiro anoshanda, kushamwaridzana neshamwari, nezvimwewo. Chinonyanya kukosha ndekuwana mabasa aunofarira, saka iwe uchaita nguva yavo muupenyu hwako hwakabatikana.