Yiziphi Izinzuzo Zokuhamba? Izinzuzo Zokuhamba Nsuku Zonke

Hamba Kungukuzivocavoca okukhulu kwe-aerobic kanye nendlela esebenzayo yokusheshisa imetabolism. Kuyasiza ekunciphiseni ukwanda kwezifo ezingapheli. Izinzuzo zezempilo zokuhamba ngezinyawoSingazibala kanje;

Yiziphi Izinzuzo Zokuhamba ngezinyawo?

Ukuhamba kusiza ukunciphisa umzimba

HambaKuyindlela ephumelelayo yokushisa ama-calories futhi ulahlekelwe isisindo.

Abacwaningi baklame ukuhlola okubandakanya iziguli ezikhuluphele ezihamba ndawonye ngaphakathi naseduze kwedolobha. Ngemva kwamasonto ayisishiyagalombili, isisindo sabo salawulwa futhi ngaphezu kwe-50% yabahlanganyeli balahlekelwa isilinganiso samakhilogremu angu-5.

HambaYonga amandla futhi iyindlela ephumelelayo nengabizi kakhulu yokushisa ama-calories.

Ithuthukisa impilo yenhliziyo

Hambaisiza ukuthuthukisa impilo yenhliziyo. Ucwaningo lwabesifazane abadala ukuhamba ibonise ukuhlobana okuhle phakathi kwama-biomarker athuthukisiwe wezempilo yenhliziyo kanye nempilo yenhliziyo.

Izifundo eziningi, ukuhamba kwakho ikhombisa ukuthi yehlisa ingozi yesifo senhliziyo ngama-31%. Ngokusho kwemihlahlandlela ye-American Heart Association, wonke umuntu omdala kufanele athole okungenani imizuzu engu-30 yokuzivocavoca okunamandla okumaphakathi (njengokuhamba usheshe) ngosuku, izinsuku ezinhlanu ngesonto.

Ilawula umfutho wegazi

Hamba Ithuthukisa ukujikeleza kwegazi futhi isiza ukwehlisa umfutho wegazi.

Abaphenyi baseWakayama Medical College yaseJapan benze ucwaningo kubantu abanomfutho wegazi ophansi, futhi ababambiqhaza abangama-83 bahamba izinyathelo eziyi-12 ngosuku amasonto ayi-10000. Ngemva kwamasonto angu-12, babonisa ukwehla okukhulu komfutho wegazi kanye nokuqina.

Ngisho noma ungakwazi ukuqeda izinyathelo eziyi-10000 ngosuku, hamba okungenani imizuzu engu-30 nsuku zonke ukuze ugcine amazinga omfutho wegazi wakho elawulwa.

Ilawula izinga likashukela egazini

Ukuthatha uhambo olufushane njalo kusiza ukuthuthukisa izinga lokuzila ukudla kanye namazinga kashukela egazini langemva kokudla.

Ososayensi batusa okungenani izinyathelo ezingu-2 ngosuku - ezingaphezu kuka-5000 zazo okufanele zihambe ngokushesha - ukusiza ukulawula uhlobo lwesifo sikashukela sohlobo 3000.

Ucwaningo oluncane kubantu asebekhulile abangasebenzi abanamazinga kashukela wegazi angu-105-125 mg/dL lubonise ukuthi ukuhamba isikhashana imizuzu engu-15 noma imizuzu engu-45 ngemva kokudla (ibhulakufesi, isidlo sasemini, nedina) kulawula ukusabela kweglucose yangemva kokudla.

Kuqinisa amathambo futhi kube lula ukunyakaza kwamalunga

ukuhamba okuvamileIqinisa amathambo ngokwenza ngcono ukuthambisa phakathi kwamalunga nokuqinisa kanye nemisipha ye-toning.

Yandisa umthamo wamaphaphu

Hambakwandisa umthamo wamaphaphu. Uma uhamba, udonsa umoya-mpilo omningi kunalapho usamile. Lo mthamo omkhulu wokushintshaniswa kwe-oxygen ne-carbon dioxide ungasiza ukwandisa umthamo wamaphaphu, ngaleyo ndlela uthuthukise ukukhuthazela nokusebenza kokuzivocavoca.

Ucwaningo olushicilelwe luthole ukuthi ukuqina kwe-aerobic kungasiza ukukhulisa umthamo wamaphaphu.

Yandisa umsebenzi wokuzivikela komzimba

HambaIsiza ukunciphisa izifo ezibangela ukugula njalo futhi iqinise amasosha omzimba. Ucwaningo lwenziwa kubantu abadala abangu-12 abangazinzile abane-arthritis ezinzile eDuke University School of Medicine.

Abahlanganyeli bacelwa ukuba bahambe ku-treadmill imizuzu engu-10 kathathu ngesonto amasonto angu-30. Ekupheleni kocwaningo, babonise ukuthuthuka ekusebenzeni kwamasosha omzimba kanye nengozi yokutheleleka.

Ithuthukisa umsebenzi wamathumbu

Kanye nemikhuba yokudla enempilo, ukuthuthukisa umsebenzi wamathumbu uhambe Udinga.

Ucwaningo luye lwabonisa ukuthi ukuzivocavoca okuphansi kunendima yokuvikela ekuphazamisekeni kwamathumbu. Ithuthukisa ukuhamba kwamathumbu kanye nokugeleza kwegazi emgudwini wamathumbu. Ngalokhu, irritable bowel syndrome (IBS) Kunobufakazi obulinganiselwe bomphumela wawo ekuqunjweni nasekuqunjelweni.

Inikeza amandla 

lapho ukhathele hamba uhambeIsebenza kakhulu ngokwenyuka kwamandla kunokuphuza inkomishi yekhofi.

Hambakwandisa ukugeleza kwe-oxygen emzimbeni. Iphinde ikhulise amazinga e-cortisol, i-epinephrine kanye ne-norepinephrine. Lawa amahomoni asiza ukuphakamisa amazinga amandla.

kuthuthukisa imizwa

Ucwaningo oluningi lwesayensi lubonisa ukuthi umsebenzi womzimba ukucindezelekaKuye kwafakazela ukusiza ukuvimbela HambaKunconywe kakhulu odokotela nodokotela bengqondo ukuze baphakamise isimo sengqondo.

Kunciphisa ukucindezeleka

Hambangokuthuthukisa ukujikeleza kwegazi, okunikeza amangqamuzana izakhi kanye nomoya-mpilo. izinhlungu Isiza ukunciphisa amazinga. Iphinde ivuse ama-receptors esistimu yezinzwa futhi inciphise ukukhiqizwa kwamahomoni okucindezeleka.

Ithuthukisa inkumbulo

Ukuze uthuthukise amandla enkumbulo, kuyadingeka ukuhamba nsuku zonke. Ososayensi baseJapan, ukuhamba kwakho bathole ukuthi kungasiza ukuthuthukisa inkumbulo yeziguli ezindala.

Kutholwe ukuthi ukuvivinya umzimba kusiza ukukhulisa usayizi we-hippocampus, kuyilapho impilo yokunganyakazi inciphisa i-hippocampus.

Yehlisa izinga lokufa

Isikhathi sokuhamba nokuqina kuthinta izinga lokufa. Ucwaningo lwamadoda angu-1239 lwathatha amahora angu-1-2 ngosuku. ukuhamba kwakhoithole ukuthi inciphise ingozi yokufa ngama-70% emadodeni anesifo senhliziyo, isifo sobuchopho, noma umdlavuza. Kodwa-ke, ukuhamba amahora angaphezu kwama-2 akuzange kubonise inzuzo ebalulekile kulawa madoda.

Ithoni imilenze

Hambakuqinisa imisipha emilenzeni. Hamba endaweni enamagquma noma ku-treadmill ukuze wakhe amandla engeziwe. Noma sebenzisa imizila yesitebhisi.

Ungahamba ngezinyawo neminye imisebenzi yokuqeqeshwa okuphambanayo njengokugibela ibhayisikili noma ukugijima. 

Uthuthukisa ukucabanga kokudala

Hambaikusiza ukuthi usule ikhanda lakho futhi ucabange ngobuciko.

Olunye ucwaningo lwezivivinyo ezine luqhathanise abantu abazama ukucabanga ngemibono emisha ngenkathi behamba noma behlezi. Abacwaningi bathola ukuthi ababambiqhaza abahamba ngaphandle, ikakhulukazi, basebenze kangcono ngenkathi becabanga.

Abacwaningi baphetha ngokuthi ukuhamba kunikeza ukugeleza kwamahhala kwemibono futhi kuyindlela elula yokwandisa ubuciko nokuzibandakanya emsebenzini womzimba.

Yini Oyidingayo Ukuze Uqale Ukuhamba Ngezintaba?

ukuthatha uhambo udinga izinto ezimbalwa eziyisisekelo. Nalu uhlu lwezinto ezidingekayo zokuhamba ngezinyawo:

- Isicathulo sokuhamba

- Izingubo ezikhululekile

– Ibhodlela lamanzi ohambo olude

– Uma ungena ehhovisi lakho, gqoka izingubo zakho zasehhovisi kanye nezicathulo ezinethezekile. Ungashintsha izicathulo zakho kamuva ehhovisi.

- Ukugqugquzela - Kudingeka ngokuphelele okungenani izinsuku ezi-5 zokuqala.

- I-pedometer yokulandelela imigomo yakho yokuhamba.

Indlela Yokukhuthazwa Ukuhamba

- Cela umngane ukuthi akujoyine njengoba uqala uhambo.

- Hamba nenja yakho ekuseni noma kusihlwa.

- Thatha uhambo lokuhamba nabangani noma umndeni kusihlwa noma ngemva kwesidlo sakusihlwa.

- Hamba uye esitolo segrosa esiseduze noma endaweni eseduze.

– Cabanga ngemali ongayonga ngokuhamba ngezinyawo.

- Ukuthola indlela ehamba phambili yokuhamba, ukubala ukushaya kwenhliziyo, amakhalori ashisiwe, izinyathelo njll. Sebenzisa i-walk planner.

- Thola izindlela ezahlukene nsuku zonke.

– Joyina iqembu lokuhamba ngezinyawo.

- Qhubeka nohambo lokuhamba ngezinyawo.

– Hamba ngenjongo yokuxhumana nabantu.

Indlela yokwandisa inani lama-calories ashisiwe ngenkathi uhamba?

Ngaphandle kwesisindo nesivinini, ezinye izici zingandisa ukushiswa kwekhalori ngenkathi uhamba. hamba Nazi izindlela zokuyenza iqine:

- Ukuhamba emagqumeni amabi, ukuhamba kufake emzileni wakho noma zama ukuhlehla ukuhamba ku-treadmill.

- Ngisho noma ungakwazi ukugcina ijubane laso sonke isikhathi sokuhamba, sheshisa ijubane lakho ngezikhathi ezimfushane.

- Ukuchitha isikhathi esiningi ezinyaweni zakho kuzokwandisa ukushiswa kwekhalori. Ngisho noma ungeke ukwazi ukukwenza phakathi nesonto, zama ukuthatha uhambo olude ngempelasonto, njengehora noma ngaphezulu.

– Ngokugqoka ubhaka uhambekungandisa inani lama-calories ashisiwe. Isibonelo, umuntu ongamakhilogremu angu-155 ushisa amakholori angaba ngu-232 ehamba ngesivinini esilinganiselwe endaweni eyisicaba ihora. Umuntu ofanayo endaweni enezintaba ngenkathi egqoke ubhaka onesisindo ngokuhamba, ingashisa ama-calories angu-439 ngehora.

Iseluleko Esiwusizo !!!

uma ukuthatha uhambo Uma usaqala nje, ngeke ukwazi ukuhamba amabanga amade ngaso leso sikhathi. Hamba Hlukanisa isimiso sakho. Qala ngokuhamba imizuzu eyi-10 usuku ngalunye.

Kancane kancane wandise lesi sikhathi sibe yimizuzu engama-30 ngosuku. Ungabe usuhamba imizuzu engu-30 ekuseni nemizuzu engu-30 kusihlwa.

Ayrıca, isivinini sakho sokuhamba kancane kancane ukwanda. Ngemva kokuhamba, yelula imisipha yakho yomlenze nethole imizuzwana engu-20 ukuze upholise imisipha esebenzayo.

Ngenxa yalokho;

HambaUkuzivocavoca kwe-aerobic okuhle kakhulu okunikeza izinzuzo zezempilo. Qala ngokuhamba okuhamba kancane futhi usebenze izinyathelo ezifika ku-10000 ngosuku. Njalo yenza izivivinyo zokufudumala nokupholisa ngaphambi nangemuva kokuhamba ukuze ugweme ukulimala emisipha nezicubu.