Ngaba Ukuhamba Kwasekuseni Kukwenza Ube buthathaka? Iinzuzo zoHambo lwakusasa

Wakhe wa ukuhamba kusasa Ngaba uyenzile? Ngomnye weyona misebenzi yanelisayo yomzimba oya kuyenza!

Uya kuziva uhlaziyekile kwaye uhlaziyekile kwaye usuku lwakho lonke luya kuba namandla! Ukuhamba kusasaIneenzuzo ezininzi. Enye yezi kukuba inceda ukunciphisa umzimba.

Kulo mbhalo ""Ufanele uhambe njani kusasa?", "Ukulahlekelwa ubunzima ngokuhamba kwasekuseni", "Ngaba ukuhamba kusasa kufuneka kwenziwe ngaphambi okanye emva kwesidlo sakusasa?" Kuza kuxutyushwa imibuzo edla ngokubuzwa.

Ziziphi iiNzuzo zoHambo lwasekuseni?

Yehlisa umngcipheko wesifo seswekile

Ngokutsho kophando, imizuzu engama-30 ukuhamba kusasaInceda ukuphucula ulawulo lweswekile yegazi, ukunciphisa umngcipheko wesifo seswekile.

yomeleza intliziyo

Uphononongo lubonisa ukuba ukuhamba imizuzu engama-30 rhoqo kusasa kunokunceda ukunciphisa uxinzelelo lwegazi. Xa sihamba ekuseni, intliziyo iba namandla kwaye uxinzelelo lwegazi lunokulawulwa.

Ibonelela ngolawulo lobunzima

Ukuhamba kusasa Inceda ukulawula ubunzima. Ukuba uzama ukunciphisa umzimba, kufuneka uhambe ngokukhawuleza imizuzu engama-30 ukuya kwengama-40 ngosuku.

Ulwa nomhlaza wamabele

Ngaba ubusazi ukuba unokuthintela umhlaza wamabele ngokuhamba imizuzu engama-30-60 yonke imihla? Ngokutsho kwabaphandi, amabhinqa ahamba mihla le ngokuhamba akanakufane abe nalo mhlaza kunamabhinqa apholileyo.

Ulwa nesifo sengqondo esiyingozi kunye ne-Alzheimer's

Ngokutsho kwabaphandi, ukuhamba rhoqo Alzheimer kwaye inceda ukuthintela isifo sengqondo esiyingozi. Ukuhamba rhoqo kunciphisa umngcipheko wale meko ukuya kuthi ga kwi-54%.

Inika amandla emzimbeni

Ukuhamba kusasainika amandla afunekayo imini yonke. Ikhawulezisa ukuhamba kwegazi kwaye kwandisa umthamo we-oxygen.

Yehlisa umngcipheko wesifo

Ukuhamba kusasaIfanelekile ukugcina izifo ezibulalayo kude. Ikhawulezisa ukujikeleza kwegazi emzimbeni kwaye inceda ukukhusela izifo zentliziyo.

Ukuxinana kwamathambo nako kuphucula; Ngoko ke, iingozi ze-osteoporosis kunye nezinye iingxaki ezinxulumene namathambo ziyancipha kakhulu. Ukuhamba rhoqo ntsasa nganye kunciphisa umngcipheko wokuqhekeka kwe-hip.

Ikhusela umhlaza

Ngokweengcali, ukuhamba kusasa Inceda ukuthintela iintlobo ezahlukeneyo zomhlaza. Ukuhamba ekuseni kukunika amandla owadingayo, kunika i-immunity engcono kwaye kunika umoya omtsha.

Ikhusela kwi-atherosclerosis

I-Atherosulinosis yimeko ebangelwa kukuvaleka kwemithambo ngenxa yokwakheka kwe-plaque. Kwenzeka kwiindonga zangaphakathi zemithambo kwizitho ezifana nengqondo, izintso, intliziyo kunye nemilenze.

Ukuhamba kwegazi kuthintelwe kwaye ukujikeleza kwegazi akwenzeki ngokufanelekileyo. Ulungelelanisiwe ukuhamba kusasa Inika ukhuseleko kule meko kwaye ukujikeleza kwegazi akuvaliwe.

Ibonelela ngolawulo lwe-cholesterol

Umzimba ufuna isixa esithile se-cholesterol ukuze wenze iimbumba zeeseli kunye nokugcinwa kwempilo jikelele. Nangona kunjalo, xa kukho iilipids zegazi ezigqithisileyo, ngokukodwa kwifom ye-LDL, ingozi yeengxaki zentliziyo inkulu.

Kwangaxeshanye, izixa ezisezantsi zeHDL zinokuba yingozi. Indlela yokuphila esebenzayo kunye nemisebenzi efana nokuhamba yindlela efanelekileyo kakhulu yokuqinisekisa ukuba amanqanaba e-cholesterol emzimbeni alawulwa.

Yandisa umthamo wemiphunga

Isixa se-oxidation reaction kwiiseli zomzimba sinokunyuka kakhulu ngokuhamba. Nangona kunjalo, ezi ntshukumo zibeka imfuno ephezulu kubonelelo lweoksijini, nto leyo ebangela ukuba imiphunga impompe ioksijini eyongezelelweyo. Oku kuvumela imiphunga ukuba iphucule umthamo wayo.

Ithintela isifo samathambo

Ubomi bokuhlala bubangela iziphumo ezibi emzimbeni, kubandakanywa namalungu aqinileyo. Ukuqina okudibeneyo kwakhona samathambo kunokubangela ukuba iimpawu zikhule.

Uphando olutshanje lubonisa ukuba umsebenzi womzimba olinganiselayo, njengokuhamba, iintsuku ezi-5 okanye ngaphezulu ngeveki unokunceda ukunika isiqabu kwiintlungu ze-arthritis kunye nokuqina. Ukuhamba kusasayomeleza amalungu, izihlunu kunye namathambo. Oku kuthintela isifo samathambo.

Yehlisa umngcipheko wokuphunyelwa sisisu

Oomama abalindelekileyo banokulawula amanqanaba ehomoni ngokwenza imithambo efana nokubhukuda kunye nokuhamba rhoqo, ngakumbi ekuseni.

Ukuhamba kusasa Ikwanceda ekuthinteleni isifo seswekile sokukhulelwa, esixhaphake kakhulu kwabasetyhini abakhulelweyo.

Ibonelela ngokhuseleko ekunqandeni kwesibeleko; Oku kunciphisa umngcipheko wokuphuphuma kwesisu, okuhlala kubangelwa utshintsho lwamahomoni.

Iphucula imisebenzi yengqondo

Ukuhamba kusasa Yenza okungakumbi kunokuvuselela nje umzimba. Inika umphumo ofanayo omhle kwingqondo. Xa uhamba, i-oksijeni kunye nokunikezelwa kwegazi kwingqondo kukhawuleza, okubangelwa ukwanda kwengqondo, ukusebenza kwengqondo kunye nememori.

Ikhusela ukudakumba

Ngexesha lokuhamba, ii-endorphins ezidambisa iintlungu zendalo zikhululwa ngokufanelekileyo. Oku kuthintela ukudakumba.

Izisa ukukhanya esikhumbeni

I-Dermatologists ithi imithambo ephucula ukujikeleza kwegazi inika ulusu ukukhanya okunempilo. Ukuhamba kusasaAkukho mthambo ungcono kunoko. Inceda ukugcina iimpawu zokuguga njengemigca emihle kunye nemibimbi.

Ukujikeleza kwegazi okufanelekileyo kwakhona kuthintela i-acne, Indawo emnyamaIkhusela amaqhakuva kunye nezinye iingxaki zolusu. Ngokuhamba kwasekuseni, uya kuba nolusu olukhanyayo imihla ngemihla.

Inika iinwele ezinempilo

Ukuhamba kuqinisekisa ukuba amahomoni emzimbeni alungelelene. Oku kwenza imimangaliso kwimpilo yeenwele. Ixhasa ukukhula kweenwele ezinempilo kunye ukulahleka kweenweleiyayithintela.

Yehlisa ukudinwa

Ngokutsho kophando, ukuhamba kwasekuseni kuvuselela kwaye kuhlaziye. Iphelisa ukudinwa kwaye inyusa amanqanaba amandla, ngaloo ndlela ikwenza uzive unamandla imini yonke.

Inika ubuthongo obuzolileyo

Uxinzelelo olwenziwa mihla le lunokubangela ukuphuthelwa. Eyona ndlela ingcono yokulwa nale nto kukuhambahamba yonke imihla. Ukuhamba kusasa, kunceda ukuzola ingqondo yakho ukuze ulale kamnandi ekupheleni kosuku uze uvuke uphumle kakuhle ntsasa nganye.

Ikhusela ukudodobala kwengqondo

Ukuhamba yindlela ebalaseleyo yokuthintela izifo zengqondo ezinxulumene neminyaka. Umngcipheko weemeko ezingapheliyo ezifana ne-vascular dementia unokuncitshiswa ukuya kuthi ga kwi-70% ngokuhamba rhoqo kwaye uhlale usebenza.

Yomeleza amajoni omzimba

Ukuhamba kuphucula ukuhamba kwegazi emzimbeni. Oku kudala iziphumo ezimangalisayo kwi-immune system. Ikwaphucula ukunikezelwa kweoksijini emzimbeni. Yimizuzu nje engama-30 yokuhamba ngosuku kuqinisa amajoni omzimba kwaye ikhusela kwizifo ezinzima.

Ikugcina kude noxinzelelo

Ukuhamba kusasa Yeyona ndlela ilungileyo yokugcina uxinzelelo kude. Uxinzelelo lunempembelelo embi emzimbeni ukuze ube sesichengeni sezifo. Kwakhona kunokubangela ukudakumba, ukuxhalaba, njl. kutheni inokuba njalo. Ukuhamba ngamandla rhoqo ekuseni kuya kukwenza uzive ukhululekile kwaye uzolile.

Ukuphucula impilo jikelele

Ukuba sempilweni ukuhamba kusasa Akukho nto ifana nayo. Onke amalungu omzimba ayazuza kulo msebenzi. Ukuhamba ngemizuzu engama-30 yonke imihla kwandisa ubomi.

Ngaba Ukuhamba Kwasekuseni Kukwenza Unciphise Umzimba?

Ucocekile ukuhamba kusasa Lolona hlobo lufanelekileyo nolusebenzayo lomthambo we-aerobic kuba awufuni nasiphi na isixhobo esikhethekileyo. Enye yezona zinto zibalulekileyo kwaye zisebenzisekayo izibonelelo zokuhamba yimpembelelo yayo yokunciphisa umzimba. Ukuhamba ekuseni kunciphisa njani umzimba?

utshisa iikhalori

Ukutshisa iikhalori ngenye yeenkqubo ezinzima kakhulu. Nangona kunjalo, ngokuhamba, inkqubo yokutshisa iikhalori iba lula. Ukuhamba kunyusa izinga lokubetha kwentliziyo njengoko lolona qeqesho lubalaseleyo lwentliziyo.

Umsebenzi ophakamisa izinga lentliziyo yakho uya kutshisa iikhalori kwaye uncede unciphise umzimba. Ukunciphisa ubunzima obukhulu, kuyimfuneko ukuhamba ngokukhawuleza. Hamba unyuke ukutshisa iikhalori ezininzi.

utshisa amanqatha

Ukuhamba (ukwenza umthambo ophantsi kakhulu) kutshisa ama-60 ekhulwini eekhalori ezisuka kumanqatha, ngoxa umthambo we-aerobic utshisa ama-35 ekhulwini eekhalori kumafutha.

Umsebenzi ophezulu kakhulu utshisa iikhalori ezininzi ngokubanzi, kodwa imithambo ephantsi iyasebenza kakhulu ekuhambeni kwexesha.

Kwakhona, Ukuhamba kusasa ngaphambi kwesidlo sakusasaInceda ukunciphisa indawo esinqeni kwaye inciphise amafutha egazi akholisa ukuvala imithambo.

Inceda ngononophelo olufanelekileyo lomzimba

Ukuhamba kusasa Inceda ukulahleka kwesisindo ngokugcina ukubunjwa komzimba okufanelekileyo. Ukuhamba kunceda ukutshisa iikhalori kunye nokwakha izihlunu xa zidityaniswe nokutya okunempilo okudliwe kancinci. Ngemizuzu engama-3 yokuhamba iintsuku ezi-30 ngeveki, umntu oqhelekileyo unokulahlekelwa yi-8 kilos ngonyaka!

Kukhawulezisa imetabolism

Ukuhamba kusasa isantya semetabolism kwaye njengesiphumo sendalo, kukunceda utshise iikhalori ezininzi. Ngexesha lokuzilolonga kwe-aerobic, imfuno yomzimba yamandla iyanda kwaye nemetabolism nayo iyakhawuleza.

Inceda ukwakha izihlunu

Ukunyuka umqansa luhlobo lokuzilolonga. Oku kungenxa yokuba imilenze, izihlunu, amagxa kunye nezihlunu zangasemva zisebenza nzima. Ukwakhiwa kwemisipha kuyinzuzo eyongezelelweyo yokuhamba kwansuku zonke.

Ngaba ufanele uthathe uhambo lwakusasa ngesisu esingenalutho?

Ngaba uhambo lwakusasa kufuneka lwenziwe ngaphambi kwesidlo sakusasa?

Ukuhamba kusasa Ukuba yenziwe phambi kwesidlo sakusasa, inceda ukutshisa amanqatha ngokulula. Kwakhona kunceda ukunciphisa indawo esinqeni kunye amafutha esiswiniInceda ukutshisa i-.