Apo unoda kuora muviri, mapurogiramu akawanda ezvokudya uye nyanzvi dzehutano dzinokurudzira kufamba nokukurumidza se calori-burning cardio exercise. Asi chii chakanaka chekufamba zuva roga roga kuti ikubatsire kuzadzisa zvinorema zvido zvako?
Kwenguva Yakadii Kufamba Zuva Rese Nokurema Kuneta
Chinangwa chekufamba kwenguva kwemaminitsi makumi matatu nemakumi matatu nemazuva mazhinji evhiki kuti uwedzere kurasikirwa. Iwe unogona kufamba mamwe mazuva uye zvishoma kune vamwe, asi nguva yose yevhiki inofanira kunge inenge maminitsi 150 (2.5 maawa).
Iwe unofanirwa kufamba zvakasimba zvakakwana kuti iwe uri munharaunda-yakasimba yekushanda nzvimbo panzvimbo 60 kusvika ku70 muzana yehupamhi hwemwoyo wako. Iwe unofanirwa kunge uchifema zvakanyanya kupfuura nguva uye unogona kutaura mumitsara yakazara, asi iwe haugoni kuimba. Iwe unogona kushandisa moyo wako wekuverenga uye kuverenga zvidzidzo zvemufambiro kubva kune fitness band, app, kana moyo rate monitor kuti uone kuti uri kudzidzira pane zvakanyanyisa.
Paunenge uchigona kuputsa nguva yako yekufamba muzvikamu zvemaminitsi gumi kana kupfuura, unowedzera kubatsirwa kwekupisa mafuta paunenge uchifamba kwenguva yakareba kwemaminitsi makumi matatu panguva imwe pashure pokunge uchidziya.
Kana uri mutsva yekufamba , tanga ne nguva shoma yekufamba uye nekukurumidza kuvaka nguva yako yekufamba. Unogona kutora kutora nguva yakawanda zuva rimwe nerimwe pakutanga.
Edza kusatamba kupfuura rimwe zuva rimwe mushure. Kubatana kunobatsira kupisa makoriri nekuvandudza mararamiro ako, uyewo nekuvaka maitiro matsva.
Pazuva rako risina kufamba, edza simba yekurovedza maitiro . Kana iwe ukazviwana wakaneta, tora zuva rega. Asi iva nechokwadi chekudzoka shure uchifamba zuva rinotevera.
Kana iwe wakakunda kuora muviri kwako uye uri kushanda pakuchengetedza uremu hwako, CDC inokurudzira kuti iwe unofanira kupedza maminitsi 60 kusvika ku 90 mazuva akawanda evhiki muine mwero wakasimba wekuita basa asi iwe usingadyi mamwe makoriri kupfuura iwe unoshandisa zuva rose.
Unogona Kufamba Mberi Maminitsi 30?
Kana iwe uchifamba nenzira inofamba-famba yekutamba kwemaminitsi makumi matatu, nzvimbo yaunoputira ichange iri:
- 1.5 kusvika ku 2.0 maira.
- 2.5 kusvika ku3.3 makiromita
- 3,000 kusvika 4,500 pedometer zvishoma.
Ko kana iwe usingakwanise kufamba kwemaminitsi makumi matatu nenguva?
Upenyu hunogona kuva hwakabatikana. Kana purogiramu yako isingabvumi kufamba uchienderera mberi kwemaminitsi makumi matatu, ichitsemura kusvika pakufamba kaviri kana katatu pazuva nokuda kwenguva shomanana kwemaminitsi gumi nemanomwe paanomhanya.
Gara uchidziya kwemaminitsi mashanu panguva iri nyore pasinei nokuti iwe uchange uchifamba kwenguva yakareba sei. Iwe unogona kushandisa nguva yakakwirira-yakasimba, masitepisi, uye kufamba kwakasimba kuti uwane zvakanakisa nekushanda kwekushanda . Zvimwe zvidzidzo zvakaratidza kuti nguva yakakwirira-yakanyanyisa inenge yakanaka kana ichienderera mberi-inowedzera-kuwedzera kwekushanda uye inogona kuva nzira yakanaka yekugadzirisa maitiro muzuva rako.
Maoriki uye Mafuta Anotsva mumaminitsi makumi matatu
Pakutanga kufamba kunotyisa, iwe waizopisa makirairi zana kusvika ku300 mumaminitsi makumi matatu (zvichienderana nehutoro hwako) kana mazana maviri kusvika ku600 makoriki muawa . Nokufamba kwemaminitsi makumi matatu kana kupfuura pane imwe nguva, mamwe emakori acho achava kubva kumafuta akachengetwa.
Mumaawa 30 ekutanga ekurovedza muviri, muviri wako uri kupisa shuga yakachengetwa sehuni. Izvi zvinoshandiswa kumusoro mushure memaminitsi makumi matatu.
Kuti urambe uchienda, muviri wako unodurura mafuta kubva mumafuta ako uye unopisa kuti uve mafuta. Aya mafuta akachengetwa ndizvo chaizvo zvaunoda kurasikirwa, uye chikonzero chakanaka chekuvaka kufamba kwako kutsungirira kuitira kuti iwe ugone kufamba kwemaminitsi makumi matatu panguva.
Famba mazuva akawanda evhiki kuitira maminitsi makumi matatu ekupisa chimwe chiuru kusvika ku3 000 makorikoni muhomwe yevhiki uye kuvandudza metabolism zuva rimwe nerimwe.
Shoko Rinobva
Iwe wakatora danho rekutanga kune hutano hwakanaka uye mararamiro anoshanda. Izvozvo zvinogona kunge zvichityisa zvishoma kuti ufunge nezvekuita basa rakadini rinodiwa kuti utsva makoriro. Asi zvakarewo mari yakakurudzirwa kuti kuderedze hutano hwako hwehutachiwana hwehuga, chirwere chemwoyo, nezvimwewo.
> Sources:
> Kutanga nebasa remuviri wehutano hwakanaka. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuchengetedza. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kurasikirwa uremu. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WphsqOjwZPY.
> Basa reMumuviri uye Utano: Zvakanakira Kuita Chiito. Nzvimbo dzeDaase Control uye Kudzivirira.
> Yege M, Berg RVD, Ward RE, Keech A. Migumisiro yekudzivirira kwekuvhara kwemazuva ekukwirirana nekuenzanisa-kuwedzera-kuwedzera kwekudzidzira kuenderera pamuviri wevanhu muhukuru hwehuwandu hwevanhu uye hwepamusoro: kuongorora nekugadzirisa uye meta-analysis. Kuwedzera kwekuongorora . 2017; 18 (6): 635-646. doi: 10.1111 / obr.12532.