Ndezvipi Zvakanakira Kufamba? Zvakanakira Kufamba Zuva Nezuva

Famba Iyo yakakura aerobic kurovedza muviri uye inoshanda nzira yekumhanyisa metabolism. Inobatsira kuderedza kupararira kwezvirwere zvisingaperi. Utano hunobatsira hwekufambaTinogona kuzvinyora sezvizvi;

Ndezvipi Zvakanakira Kufamba?

Kufamba kunobatsira kuderedza uremu

FambaIyo inzira inoshanda yekupisa macalorie uye kuderedza uremu.

Vatsvagiri vakagadzira kuyedza kunosanganisira varwere vakafuta vanofamba pamwechete mukati nekutenderedza guta. Mushure memavhiki masere, uremu hwavo hwakadzorwa uye vanopfuura 50% yevatori vechikamu vakarasikirwa neavhareji ye5 pounds.

FambaInochengetedza simba uye inzira inoshanda uye isingadhuri yekupisa macalorie.

Inovandudza hutano hwemwoyo

Fambainobatsira kuvandudza hutano hwemoyo. Chidzidzo chevakadzi vakuru famba yakaratidza kuwirirana kwakanaka pakati pekuvandudzwa kwebiomarkers yehutano hwemwoyo uye hutano hwemwoyo.

Zvidzidzo zvakawanda, kufamba kwako inoratidza kuti inoderedza njodzi yechirwere chemoyo ne31%. Maererano neAmerican Heart Association mirayiridzo, munhu mukuru wose anofanira kuwana maminitsi makumi matatu ekusimbisa muviri (zvakadai sokufamba nokukurumidza) pazuva, mazuva mashanu pavhiki.

Inogadzirisa BP

Famba Inovandudza kutenderera kweropa uye inobatsira kuderedza ropa.

Vatsvagiri vepaJapan Wakayama Medical College vakaita ongororo kune vanhu vane hypertension, uye 83 vatori vechikamu vakafamba nhanho gumi pazuva kwemavhiki gumi nemaviri. Mushure memavhiki gumi nemaviri, vakaratidza kuderera kukuru kweBP uye kuwedzera simba.

Kunyange kana usingakwanise kupedzisa nhanho 10000 pazuva, famba kwemaminetsi angangoita makumi matatu zuva rega rega kuti uchengetedze huwandu hweropa rako.

Inogadzirisa chiyero cheshuga

Kufamba mapfupi nguva dzose kunobatsira kuvandudza kutsanya uye postprandial shuga yeropa.

Masayendisiti anokurudzira zvishoma nhanho 2 pazuva - anopfuura zviuru zvitatu izvo zvinofanirwa kunge zviri kufamba nekukurumidza - kubatsira kubata chirwere cheshuga chechipiri.

Chidzidzo chidiki muvanhu vakura vasingashande vane mazinga eglucose eropa e105-125 mg/dL yakaratidza kuti kufamba kwenguva pfupi kwemaminetsi gumi nemashanu kana 15 maminetsi mushure mekudya (kudya kwemangwanani, kwemasikati uye kwemanheru) kunodzora mhinduro yeglucose mushure mekudya.

Inosimbisa mapfupa uye inofambisa kufamba kwemajoini

kufamba nguva dzoseInosimbisa mapfupa nekuvandudza lubrication pakati pemajoini uye kusimbisa uye toning tsandanyama.

Inowedzera simba remapapu

Fambainowedzera simba remapapu. Paunofamba, unotora oxygen yakawanda kupfuura paunenge wakanyarara. Iri vhoriyamu yakakura yeokisijeni uye kabhoni diokisi kuchinjanisa kunogona kubatsira kuwedzera simba remapapu, nekudaro kuvandudza kutsungirira uye kuita kwekurovedza muviri.

Chidzidzo chakaburitswa chakawana kuti aerobic fitness inogona kubatsira kuwedzera vhoriyamu yemapapu.

Inowedzera immune function

FambaInobatsira kuderedza zvirwere zvinokonzera kurwara nguva dzose uye inosimbisa hutachiona. Chidzidzo chakaitwa pavakuru gumi nevaviri vanogara vane stable rheumatoid arthritis paDuke University Chikoro cheMishonga.

Vatori vechikamu vakakumbirwa kufamba patreadmill kwemaminitsi makumi matatu katatu pavhiki kwemavhiki gumi. Pakupera kwechidzidzo, vakaratidza kuvandudzwa kwesimba rekudzivirira uye njodzi yehutachiona.

Inovandudza gastrointestinal basa

Pamwe chete nemaitiro ekudya ane hutano, kuvandudza gastrointestinal basa famba famba unofanira.

Zvidzidzo zvakaratidza kuti kurovedza muviri kwakaderera kune basa rekudzivirira mukusagadzikana kwegastrointestinal. Inovandudza gastrointestinal motility uye kuyerera kweropa mudumbu remukati. Neizvi, irritable bowel syndrome (IBS) Pane humbowo hushoma hwekuita kwayo pakuvhara uye kuvharwa.

Inopa simba 

kana wakaneta famba uchifambaInoshanda kupfuura kunwa kapu yekofi maererano nekuwedzera kwesimba.

Fambainowedzera kuyerera kweokisijeni mumuviri. Inowedzerawo cortisol, epinephrine uye norepinephrine mazinga. Aya ndiwo mahomoni anobatsira kusimudza mazinga esimba.

inovandudza mafungiro

Zvidzidzo zvakawanda zvesainzi zvinoratidza kuti kuita zvemuviri kusuruvaraZvakaratidza kubatsira kudzivirira FambaYakanyanya kukurudzirwa navanachiremba nevarapi vepfungwa kuti vasimudze mafungiro.

Zvinoderedza kushushikana

Fambanekuvandudza kutenderera, izvo zvinopa masero ane zvinovaka muviri uye oksijeni. kunetseka Inobatsira kuderedza mazinga. Iyo zvakare inosimudzira tsinga system receptors uye inoderedza kugadzirwa kwemahomoni ekushushikana.

inovandudza chiyeuchidzo

Kuti uvandudze simba rekuyeuka, zvakakosha kufamba zuva rega rega. Masayendisiti echiJapan, kufamba kwako vakawana kuti inogona kubatsira kuvandudza kuyeuka kwevarwere vakwegura.

Zvakaonekwa kuti kurovedza muviri kunobatsira kuwedzera saizi yehippocampus, nepo mararamiro ekugara achipfupisa hippocampus.

Inoderedza mwero werufu

Nguva yekufamba uye kusimba zvinokanganisa mwero wekufa. Chidzidzo chevarume 1239 chakatora maawa 1-2 pazuva. kufamba kwakovakawana kuti yakaderedza njodzi yekufa ne70% muvarume vane chirwere chemoyo, chirwere checerebrovascular, kana cancer. Zvisinei, kufamba kwemaawa anopfuura 2 hakuna kuratidza rubatsiro rukuru muvarume ava.

Toni makumbo

Fambainosimbisa mhasuru mumakumbo. Famba panzvimbo ine makomo kana pane inotsika treadmill kuti uwedzere simba. Kana kuti shandisa nzira dzemanera.

Iwe unogona kuenda kuchovha nezvimwe zviitiko zvekuyambuka-siyana senge kuchovha bhasikoro kana kumhanya. 

Inovandudza mafungiro ekugadzira

Fambainokubatsira kujekesa musoro wako uye kufunga zvine hunyanzvi.

Chidzidzo chezviedzo zvina chakaenzanisa vanhu vachiedza kufunga mazano matsva vachifamba kana kugara. Vatsvagiri vakaona kuti vatori vechikamu vaifamba panze, kunyanya, vakaita zvirinani vachifunga.

Vatsvakurudzi vakagumisa kuti kufamba kunopa kusununguka kwemazano uye inzira iri nyore yekuwedzera zvisikwa uye kuita basa rekuita muviri.

Chii Chaunoda Kuti Utange Kufamba?

kufamba unoda zvinhu zvishoma zvinokosha. Heino rondedzero yezvinhu zvinodiwa pakufamba:

- Kufamba shangu

- Zvipfeko zvakasununguka

– Bhodhoro remvura yekufamba kwenguva refu

- Kana iwe ukapinda muhofisi yako, pfeka zvipfeko zvako zvehofisi uye peya yeshangu dzakagadzikana. Iwe unogona kuchinja shangu dzako gare gare kuhofisi.

- Kukurudzira - Kunodiwa zvachose kwemazuva mashanu ekutanga.

- Pedometer yekutevera zvinangwa zvako zvekufamba.

Nzira Yokukurudzirwa Kufamba Nayo

-Kumbira shamwari kuti ibatane newe paunotanga kufamba.

- Famba nembwa yako mangwanani kana manheru.

- Tora kufamba neshamwari kana mhuri manheru kana mushure mekudya kwemanheru.

- Famba uchienda kuchitoro chegirosari chiri padyo kana nzvimbo iri padyo.

- Funga nezve mari yaunogona kuchengetedza nekufamba.

-Kutsvaga yakanakisa kufamba nzira, kuverenga kurova kwemoyo, macalorie akapiswa, nhanho nezvimwe. Shandisa chirongwa chekufamba.

- Tsvaga nzira dzakasiyana zuva nezuva.

- Joinha boka rekufamba.

- Enda uchifamba nzendo.

- Famba nechinangwa chekushamwaridzana.

Nzira yekuwedzera sei nhamba yemakoriori akapiswa uchifamba?

Kupfuura uremu uye nekukurumidza, zvimwe zvinhu zvinogona kuwedzera calorie kupisa uchifamba. famba Hedzino nzira dzekuita kuti ive yakasimba:

- Kufamba pamusoro pezvikomo zvisina kunaka, famba Isanganise munzira yako kana edza kurerekera kufamba painotsika.

-Kunyangwe iwe usingakwanise kuchengetedza nhanho yenguva yese yekufamba, simudza nhanho yako munguva pfupi.

-Kupedza nguva yakawanda patsoka dzako kuchawedzera calorie kupisa. Kunyangwe iwe usingakwanise kuzviita mukati mevhiki, edza kutora nzendo refu pakupera kwevhiki, seawa kana kupfuura.

– Nekupfeka bhegi famba fambainogona kuwedzera nhamba yemacalorie akapiswa. Semuenzaniso, munhu anorema makirogiramu 155 anopisa macalorie 232 achifamba zvine mwero panzvimbo yakati sandara kweawa. Munhu mumwe chete munzvimbo ine makomo akapfeka bhegi rine huremu nekufamba, inogona kupisa 439 macalorie paawa.

Rubatsiro Rubatsiro !!!

kana kufamba Kana uchangotanga, hauzokwanisi kufamba nzendo refu pakarepo. Famba Segment your routines. Tanga nekufamba kwemaminitsi gumi zuva rega rega.

Zvishoma nezvishoma wedzera nguva iyi kusvika kumaminitsi makumi matatu pazuva. Iwe unogona ipapo kufamba kwemaminitsi makumi matatu mangwanani uye maminitsi makumi matatu manheru.

Zvakare, kumhanya kwako zvishoma nezvishoma kuwedzera. Mushure mekufamba, tambanudza mhasuru dzegumbo nemhuru kwemasekonzi makumi maviri kuti utonhodze tsandanyama dzinoshanda.

Semagumo;

FambaIyo yakanakisa aerobic kurovedza muviri inopa hutano mabhenefiti. Tanga nekufamba zvishoma nezvishoma uye kushanda kusvika ku10000 matanho pazuva. Gara uchiita maekisesaizi ekudziya uye kutonhora-pasi usati wafamba uye mushure mekufamba kuti udzivise kukuvara kumamhasuru nematishu.