Kuvandudza Insulin Kudzora uye Utano Markers nekufamba
Kudzidzira muviri uye kufamba kunofambisa zvigadzirwa zvekutarisa chirwere cheshuga II nekuvandudza hutano kuvanhu vane chirwere cheshuga.
Famba Maminitsi 38 kana 4400 Maitiro Zuva reShuga
Chimwe chidzidzo chakayera kuti kufamba kwakadini kunodiwa kuti zvive nezvakanakisisa kune vanhu vane chirwere cheshuga. Kufamba kana kuita mamwe maitiro aerobic kwemaminitsi makumi matatu (anenge anenge makiromita maviri kana mashomanana makumi mana nemakumi mana nemashanu) yakaratidza zvakakosha kune avo vane chirwere cheshuga, kunyange dai vasina kurasikirwa.
Vakagadzirisa hemoglobin A1C ne 0,4 muzana, vakaderedza dambudziko ravo rehutano hwemoyo, uye vakagadzirisa cholesterol uye triglyceride mazinga. Vakachengetedza $ 288 pagore mumari yekuchengetedza utano.
30-Minute Kufamba Kushanda kwechirwere cheshuga
Kubva kushanya kushanda zvakanaka kunogona kukubatsira iwe kuchengetedza shuga yepamusoro yehuga uye uremu hwemuviri kana une Chirwere chechipiri cheshuga. Mufambi wemaminitsi makumi matatu nemazuva mashanu pavhiki inokurudzirwa neAmerican College of Sports Medicine uye American Diabetes Association kune vanhu vane chirwere cheshuga. Tarisa boka rako rekuchengetedza utano kuti uone kana kufamba kunokuratidza kwakakodzera kwauri uye chero zvingatarisirwa kuti iwe pachako mamiriro ezvinhu uye kugadziriswa kwemishonga yako kana kudya.
Kufamba Chinangwa: Kufamba kwemaminitsi makumi matatu, uye nemaminitsi makumi maviri anoramba achienderera mberi panguva inotanga kusvika pamaminitsi gumi nemashanu kusvika pamakumi maviri (3-4 mph.)
Zvaunoda:
- Kufamba shangu uye masokisi: Unoda kuchengetedza tsoka dzako uye kudzivirira kukura mablister kana maronda. Ita zvakagadzirirwa zvipfeko uye zvigadziriswa zvidziko zvemitambo panzvimbo yakanakisa yekuchengetedza gorozi munzvimbo yako. Dzivisa masokisi emakotoni uye masokisi emabhodhoro uye sarudza masheketi emasikisi kana masokisi eeshuga ane sutu-wicking polyester fiber.
- Kufamba zvipfeko: Unoda rusununguko rwakanaka rwekufamba uye unoda kudzivirira kudzikisa, izvo zvinogona kutungamirira kune zvionda. Kupfeka t-shirt yezvokutakura uye shorts fitness, svet-up pants kana yoga pants. Tsvina-wicking polyester tsvina inoshandiswa pamusoro pekotoni.
- Kwokufamba: Unogona kushandisa treadmill yekufamba kwako. Kana uchida kufamba kunze, unofanirwa kutsvaga nzira yekufamba uko iwe unogona kufamba nekukanganisa kuduku kunzira mumigwagwa. Kushandisa nhandare pachikoro chiri pedyo ndicho chisarudzo, kana kutsvaga gwara rekutsvaga kana paki neyendo yekufamba. Zvimwe: 14 Zvinotungamirira kuMugwagwa Wakakwana Wokufamba
Kufamba Basa
- Gadzirira Kugadzirira : Gadzirira kufamba kwako nemamwe mashomanana kuti muviri wako ugadzirire. Simuka. Kusunungura mapepa ako nemutsipa nemashizha mashoma uye mapepa epafudzi. Kusunungura makumbo ako nehudyu nekufamba munzvimbo panzvimbo yemaminitsi mashomanana. Kana iwe uchida nzira yakakwana yokutambisa, shandisa Walking Warm-Up Up
- Gadzirisa Kushanda Kwako: Kuisa mukana kunokosha zvakanyanya kuti ugone kufamba nemhepo panguva inotyisa. Tora nguva kuti upinde muhupenyu hwakanaka. Simuka zvakananga, nemeso ako mberi uye chinja chako chichienderana nevhu. Itai miviri yenyu miviri nekukwevera mudumbu yenyu uye muchibvisa chiuno zvenyu zvishoma mberi sezvamunoita mushure kwenyu. Zvino ruramisa nekunyengera kune tambo yakanamatirwa kumusoro kwepamusoro wako uye, nemakumbo akarembera pasi, simudza iwe kubva muchiuno chako kusvika kumusoro kwepamusoro wako. Zorora mapepa ako nedzimwe shrugs. Bend maoko ako. Zvino iwe wakagadzirira kufamba. Zvimwe: Kufamba Maitiro
- Famba Nenguva Yakanyanyisa Kwema 3 kusvika ku 5 Maminitsi: Shandisa kutanga kwekufamba kwako sechidziya-kuti uwane ropa rako richiyerera kumisungo yako uye kuti urambe uchiita kuti tifambe mberi. Nhanyo iri nyore pane imwe yaungagona kuimba kana kuramba uchikurukurirana zvakakwana pasina kupfurikidza kunorema.
- Kachimbidzika kusvika kuKupera Kwemazuva 20 kusvika ku25 Maminitsi: Zvino iye zvino unoda kuenda kune imwe nguva kufamba nekukurumidza kuti uwane kuenzana kwekudzidzira muviri zvakasimba izvo zvine zvakanakisisa zvehutano zvinobatsira. Tambanudza maoko ako nekukurumidza mukubatana nematanho ako kuti ubatsire kutora kufamba. Nhanho yekukurumidza kufamba ndeyekuti uri kufema kunorema asi iwe unogona kutaura muchirevo. Iwe unoda kuronga 50% kusvika 70% yepamusoro yepamusoro yemoyo. Shandisai Heart Rate Zone Calculator kuti tiwane mararamiro akanaka ezera renyu. Tora basa rako rekupisa kuti uone kana iwe uri munharaunda yakanyanyisa.
- Kuyerera kusvikira 1 kusvika 3 Maminitsi: Kupedzisa kufamba kwako nekufamba nenzira iri nyore. Iwe unogona kuda kuguma nekutambisa tsika.
Hazvikwanisi Kubasa?
Kana iwe uchinetseka kukwidza kushaya kwemoyo wako mukati mehuwandu hwemhepo yakasimba, shandisa mazano ekuti ungafamba sei nekukurumidza kutora kufamba kwako. Iwe unogonawo kusimudza mwoyo wako kuwedzera nekuwedzera kune chikwata chekugadzirisa zvigadziro kana kushandisa nzira nemakomo uye matanho ekunze kwekuita basa. Kushandisa mitambo yekufambisa muviri kana Nordic Walking kunogonawo kukwidza mwoyo wako zvishoma nezvishoma.
10 000 Maitiro neZuva reZvino Dhiyabhorosi Rinodzora Kudzora
Vatambi vakawana matanho gumi nemazuva masikati-inenge maminitsi 90 kana makiromita mashanu-vakaona kubatsirwa kukuru. Nhamba yevatambi vane chirwere cheshuga avo vaida insulin therapy inokonzerwa ne25 muzana, uye avo vari muutachiona hwee insulin vakaderedza dhigi ravo nereji yezviyero 11 pazuva. Vaiva nekuvandudza kukuru muhemoglobhini A1C mazinga e1 peresenti, yakasimudzirwa cholesterol, triglycerides, ropa, uye kuderedzwa kwehutano hwechifo chemoyo. Vakapedza mari yavo yekurapa nepamusoro pe $ 1200 pagore.
Kusarudza nekushandisa Pedometer kuverenga Matanho: Ndeipi pedometer yakanaka? Dzidza nezvemhando dzakasiyana dzinowanikwa uye ona zvinyorwa zvepamusoro zvemarudzi ose.
Ramba uri pamubhedha - Kurwara uye kuraswa mari
Vaya vasina kufamba vakaona mari yavo yekuchengetedza hutano ichikwira nekudarika madhora 500 mumakore maviri ekudzidza. Kushandiswa kwavo kwekushandiswa kwe insulin kwakakwira, sezvakaita cholesterol, triglycerides, uye ropa. Pane mari yakawanda pakukundikana kufamba uye kushandisa, kunyanya kune avo vane chirwere cheshuga.
Zvimwe: Ngozi dzehutano hwekugara
Hazvisi Zvokupedzisira Kutora Nhano Yokutanga
Kudzidzira uye kufamba kunoratidzwawo kuti kuderedze njodzi dzekukura chirwere cheshuga chechipiri. Pasinei nokuti une chirwere cheshuga kana kwete, haisi kumbokurumidza kana kuti kunonoka kutanga purogiramu yekufamba kana yekurovedza muviri.
- Danho Rokurumidza Kuronga Mazuva 30 Ekufamba: Iri chirongwa chemazuva makumi matatu chinokudzidzisa kuti uende kubva zero kusvika pamaminitsi makumi matatu nezuva rokutamba. Yakagadzirirwa vanotanga uye iwe uchavaka kubva pamaminetsi gumi kana gumi nemashanu ekufamba. Pakuguma iwe uchakwanisa kunakidzwa nekufamba kwemaminitsi makumi matatu ekutambisa chirwere cheshuga.
- 10 Mazano Okufamba Nechirwere Cheshuga: Uchafanira kutarisira tsoka dzako uye kupfeka shangu dzakanaka pamwe nekugadzirisa simba zvekudya. Heano mazano kune vatambi vane chirwere cheshuga.
- Nzira Yokufamba Nayo Kuderedza Uremu: Kurasikirwa zvakanyanya kunorumbidzwa kune vanhu vane chirwere cheshuga. Hezvino nzira yekuita nayo kufamba chikamu chekureruka kwako chirongwa. Dzidza kuti makirori mangani anofamba achipisa uye kukosha kwekufamba nekukurumidza uye kutarisira kudya kwako kuti ude uremu.
- Treadmill Weight Loss Plan yekufamba: Dzosa rako rekugadzirisa mumashini yekoriori-inopisa. Shandisa izvi kushandiswa kwezvinhu zvakasiyana-siyana, kunetsa muviri wako nenzira dzakasiyana-siyana mukati mevhiki. Iwe uchavaka kukodzera uye kupisa mafuta kuti uremerwe uremu.
Sources:
Chiara Di Loreto, MD, Carmine Fanelli, MD, uye.al. "Ita Kuti Chirwere Cheshuga Chirambe Chichifamba: Murefu kwenguva yakareba zvakasiyana-siyana zvekuita zvepanyama mumuviri wechipiri chirwere cheshuga," Chirwere cheshuga 28: 1295-1302, 2005
> Sheri R. Colberg, PHD, FACSM, et al. ZVINOKOSHA KUKURUKURA: Joint Position Statement. Mishonga & Sayenzi muMutambo & Kuvhidzira . December 2010 - Bhuku 42 - Nyaya 12 - pp 2282-2303 ini: 10.1249 / MSS.0b013e3181eeb61c