Mati oyenda ndi chopondapo chonyamulika chomwe chimakhala chophatikizika ndipo chimatha kuyikidwa pansi pa desiki. Itha kugwiritsidwa ntchito m'nyumba kapena m'maofesi ndipo imabwera ndi desiki loyimirira kapena losinthika ngati gawo logwirira ntchito. Zimakupatsani mwayi wochita masewera olimbitsa thupi pomwe mukuchita zinthu zomwe nthawi zambiri zimafuna kukhala pansi. Ganizirani izi ngati mwayi wapamwamba kwambiri wochita zinthu zambiri - kaya mutakhala nthawi yayitali kuntchito kapena kuwonera TV kunyumba - ndikuchita masewera olimbitsa thupi pang'ono.
Kuyenda mphasa ndi treadmill
Thetsamba loyendaindi yopepuka komanso yopepuka, ndipo imatha kupita komwe ma treadmill achikhalidwe sangayesepo. Ngakhale zida zolimbitsa thupi zonse ziwiri zimalimbikitsa kuyenda ndipo zimatha kukuthandizani "kuyenda bwino," kuyenda MATS sikunapangidwe kuti mukhale ndi cardio.
MATS ambiri oyenda ndi magetsi ndipo amakhala ndi Zosintha zosinthika. Koma popeza adapangidwira kuti mugwiritse ntchito mukayimirira pa desiki yanu, mwina simutuluka thukuta kwambiri. Kuyenda MATS nthawi zambiri sakhala ndi zopumira, zomwe ndizodzitchinjiriza wamba pamatreadmill. Koma MATS ena oyenda ali ndi zolembera zomwe mutha kuzichotsa kapena kuzichotsa. Kukula kwake kophatikizika komanso kusintha kosinthika kumapangitsa mphasa yoyenda kukhala yabwino kuti igwiritsidwe ntchito kuntchito kapena kunyumba.
Mapadi ena oyenda amatha kukana kapena kuthamanga, koma mosiyana ndi ma treadmill, sanapangidwe kuti azithamanga. Komano, ma treadmill ali ndi mafelemu akuluakulu, olemera kwambiri ndi maziko, zolembera zam'manja ndi zina, kotero amapangidwa kuti azikhalabe ndikukhala okhazikika ngakhale mutayamba kuthamanga mofulumira.
Ma treadmill amagetsi nthawi zambiri amakhala ndi liwiro losiyana ndi Zokonda kuti muwonjezere (kapena kuchepetsa) kuchuluka kwa masewera olimbitsa thupi. N'zosadabwitsa kuti chifukwa cha zowonjezera izi, ma treadmill nthawi zambiri amakhala okwera mtengo kuposa kuyenda MATS.
Mitundu yakuyenda MATS
Ndi kutchuka komwe kukukulirakulira kwa kuyenda kwa MATS kuti mugwiritse ntchito kunyumba ndi kuofesi, makampani awonjezera zinthu zosiyanasiyana kuti akwaniritse zolinga zanu ndi zofunikira zapadera.
Mtundu wopinda. Ngati muli ndi chopondapo chochepa kapena mukufuna kunyamula mphasa pamene mukuyenda pakati pa nyumba ndi ofesi, cholemberamat oyendandi njira yothandiza. Amakhala ndi mapepala omveka kuti asungidwe mosavuta ndipo amadziwika ndi omwe akufuna kusunga zida zawo zolimbitsa thupi kumapeto kwa tsiku kapena pamene sakugwiritsidwa ntchito. Kuyenda kopindika MATS kungakhale ndi chogwirira chokhazikika chomwe chitha kuchotsedwa.
Pansi pa desiki. Chinthu china chodziwika bwino ndikutha kukweza mat oyenda pansi pa desiki loyimirira. Mitundu yoyendayi ya MATS ilibe chogwirira kapena bar yogwirira laputopu kapena foni yam'manja.
Kupendekeka kosinthika. Ngati mukufuna zovuta zambiri, ma MATS ena oyenda amakhala ndi zosinthika zomwe zingathandize kulimbikitsa mtima wanu. Zimakupangitsani kumva ngati mukukwera phiri. (Kutsamira kwawonetsedwanso kuti kumapangitsa kuti akakolo ndi mawondo akhale olimba komanso osinthasintha.) Mukhoza kusintha malo otsetsereka ku 5% kapena kuposa. Izi zimakuthandizani kuti muzitha kuchita masewera olimbitsa thupi ovuta kwambiri kapena kusintha mphamvu pakapita nthawi. MaTS ena osinthika oyenda amabwera ngakhale ndi zogwirira ntchito zokhazikika kuti ateteze chitetezo komanso kukhazikika.
Akatswiri amalangiza poyamba kuyala mphasa woyenda pansi, ndiye pang'onopang'ono kuwonjezera otsetsereka kwa 2% -3% kwa mphindi zisanu, kusintha kubwerera kwa ziro kwa mphindi ziwiri, ndiyeno kuika otsetsereka kubwerera 2% -3% kwa mphindi zitatu kapena zinayi. Kuchulukitsa izi pakapita nthawi kumakupatsani mwayi wowonjezera maola ambiri (ndi masitepe) pamatsetse.
Ubwino woyenda MATS
Mukamagwira ntchito kapena simungathe kutuluka koyenda, mphasa yoyenda imakupatsani masewera olimbitsa thupi. Zopindulitsa zina ndi izi:
Wonjezerani zolimbitsa thupi ndi thanzi. Ngati ndinu m'modzi mwa akulu mamiliyoni ambiri ku United States omwe amathera nthawi yambiri yogwira ntchito atakhala pansi, mutha kukhala pachiwopsezo chachikulu chazovuta zamtima, mitsempha, ndi kagayidwe kachakudya. Kafukufuku amasonyeza kuti munthu wamkulu amakhala maola oposa 10 patsiku. Ngakhale kusintha gawo la nthawi yokhala pansi kuti muzichita zinthu zolimbitsa thupi (monga kuyenda mwachangu pamphasa) kungapangitse kusiyana ndikupindulitsa thanzi la mtima. Ngati sikokwanira kukutulutsani pampando wanu ndikuyenda mozungulira, khalidwe longokhala likugwirizananso ndi chiopsezo chowonjezeka cha mitundu ina ya khansa.
Ubwino weniweni wakuthupi umasiyana, koma kafukufuku wina adapeza kuti akuluakulu omwe amagwiritsa ntchito madesiki oyenda kunyumba adanena kuti akumva kupweteka kwambiri, kuchepa kwa thupi, komanso thanzi labwino.
Imawongolera kugwira ntchito kwa ubongo. Mgwirizano wamalingaliro ndi thupi ndi weniweni. Kafukufuku wina anasonyeza kuti kuyenda pa desiki kungawathandize kukhala bwino mwakuthupi, m’maganizo ndi m’maganizo. Iwo adakumana ndi zovuta zochepa, kuphatikiza kusamvera, pamasiku omwe adagwiritsa ntchitomat oyendapoyerekeza ndi masiku amene ankagwira ntchito pa desiki. Kafukufuku wina adawonetsa kuti malingaliro a anthu amapita patsogolo atayima, kuyenda, ndi kuyenda poyerekeza ndi kukhala.
Chepetsani nthawi yokhala chete. Gawo limodzi mwa magawo anayi a akuluakulu a ku America amakhala maola oposa asanu ndi atatu patsiku, ndipo anayi mwa khumi sali ochita masewera olimbitsa thupi. Khalidwe losakhazikika limagwirizanitsidwa ndi kunenepa kwambiri, matenda a mtima, kusakhazikika bwino komanso kukhumudwa. Koma kafukufuku waposachedwapa wapadziko lonse lapansi akusonyeza kuti kachitidwe kakang’ono kangathandize kwambiri kuti munthu akhale ndi thanzi labwino. Kafukufuku wa 2021 adawonetsa kuti ogwira ntchito m'maofesi omwe amagwiritsa ntchito MATS akuyenda amatenga masitepe owonjezera 4,500 patsiku.
Amachepetsa nkhawa. Kupsinjika maganizo nthawi zambiri kumagwirizanitsidwa ndi masewera olimbitsa thupi. Choncho n'zosadabwitsa kuti kugwiritsa ntchito nthawi zonse kuyenda MATS kungathandize kuchepetsa nkhawa (kunyumba ndi kuntchito). Ndemanga ya maphunziro a 23 okhudza mgwirizano pakati pa kugwiritsa ntchito kuyenda kwa MATS kuntchito ndi thanzi labwino la thupi ndi maganizo linapeza umboni wosonyeza kuti ma desiki oima ndi kugwiritsa ntchito MATS akuyenda anathandiza anthu kukhala otanganidwa kwambiri kuntchito, kuchepetsa nkhawa komanso kusintha maganizo awo onse.
Kuonjezera chidwi ndi maganizo. Kodi mungatafune chingamu (kapena kuchita zambiri) mukuyenda? Kwa zaka zambiri, ochita kafukufuku akhala akuyesera kuti adziwe ngati kugwiritsa ntchito mat oyenda kuntchito kungapangitse zokolola zanu. Oweruza akadali kunja, koma kafukufuku waposachedwapa adapeza kuti kugwiritsa ntchito mat oyenda kuntchito sikukuwoneka kuti sikukupangitsani kuti mukhale ndi zokolola zambiri pamene mukuchita masewera olimbitsa thupi, pali umboni wakuti kusinkhasinkha ndi kukumbukira kumapita bwino mukamaliza kuyenda.
Kafukufuku wa 2024 Mayo Clinic wa anthu 44 omwe adagwiritsa ntchito MATS oyenda kapena malo ena ogwira ntchito adawonetsa kuti amawongolera kuzindikira (kuganiza ndi kulingalira) popanda kuchepetsa magwiridwe antchito. Ofufuzawo anayezanso kulondola ndi liwiro la kulemba ndipo anapeza kuti ngakhale kuti kulemba kumachedwetsa pang’ono, kulondola sikunavutike.
Momwe mungasankhire mphasa yoyenda bwino kwa inu
Kuyenda MATS kumabwera mosiyanasiyana ndipo kumakhala ndi ntchito zosiyanasiyana. Nazi zina zomwe muyenera kuziganizira mukagula:
Kukula kwake. Yang'anani mosamalitsa kufotokozera kwa mphasa yoyenda ndikuonetsetsa kuti ikukwanira pansi pa desiki yanu kapena malo ena aliwonse omwe mukufuna kuti mugwiritse ntchito m'nyumba mwanu. Mungafunenso kulingalira za kulemera kwake ndi momwe kungakhalire kosavuta (kapena kovuta) kuisuntha.
Mphamvu yonyamula katundu. Ndibwinonso kuyang'ana malire olemera a mat oyenda ndi kukula kwa mat oyenda kuti muwonetsetse kuti ndi yoyenera kwa thupi lanu.Masamba oyenda imatha kunyamula mpaka mapaundi pafupifupi 220, koma mitundu ina imatha kunyamula mpaka mapaundi 300.
Phokoso. Ngati mukukonzekera kugwiritsa ntchito mphasa yoyenda m'dera lomwe anzanu kapena achibale anu ali, maphokoso ndi chinthu chofunikira kuganizira. Nthawi zambiri, kupukuta kuyenda kwa MATS kumatha kutulutsa phokoso kwambiri kuposa kuyima.
Liwiro. Mapadi oyenda amaperekanso maulendo angapo othamanga kwambiri, malingana ndi mtundu wa masewera olimbitsa thupi omwe mukufuna. Liwiro lanthawi zonse limakhala pakati pa 2.5 ndi 8.6 mailosi pa ola.
Ntchito yanzeru. MaTS ena oyenda amatha kulumikizana ndi foni yanu yam'manja kapena kuthandizira Bluetooth. Ena amabwera ndi okamba, kotero mutha kumvera nyimbo zomwe mumakonda kapena ma podcasts mukuyenda.
Nthawi yotumiza: Dec-03-2024