Tsuas yog Ib Teev ntawm Cov Haujlwm Ib Nrab Haujlwm Muaj Feem Ntau Rau Cov Neeg
Koj paub ce yog qhov tseem ceeb rau koj kev noj qab haus huv, kev noj qab haus huv, thiab kev thiav ntev. Tab sis qhov no txhais tau tias koj yuav tsum teev cov xoob moos thiab cov sij hawm ua haujlwm hauv qab no kom pom koj cov dag zog tawm? Nyob rau hauv ib lo lus (los yog ob), tej zaum tsis.
Yog tias koj pib ua haujlwm, tsuas yog 30 feeb ntawm kev ua haujlwm rau tsib hnub ib lim tiam yuav ua txhua yam rau koj kom koj tau txais ntau cov txiaj ntsim kev qoj ib ce, raws li lub Office of Disease Prevention and Health Promotion (ODPHP, ib feem ntawm lub US Department ntawm Kev Noj Qab Haus Huv thiab Kev Pab Tib Neeg).
Nyeem rau kom paub ntxiv txog yam kev qoj ib ce thiab ntau npaum li cas txaus los pab koj kom haum, muaj kev noj qab nyob zoo, thiab poob phaus.
Nws Yuav Ntxiv Li Cas
Yuav kom paub meej, cov laus tuaj yeem tau txais feem ntau ntawm cov nyiaj ua haujlwm los ntawm kev ua qhov tsawg kawg nkaus ntawm 150 feeb ntawm aerobic kev ua haujlwm ntawm ib qho paab tsawg txhua lub lim tiam, raws li ODPHP. Yog tias lub suab zoo li kev cog lus loj, saib nws li no: 150 feeb yog qhov sib npaug ntawm ob xuab moos thiab 30 nas this, uas txuas ntxiv mus rau ib nrab xuab moos ntawm ib ce tsib hnub ib lim piam.
Kev tshawb fawb pom zoo tias yeej muaj ntau txaus, thiab tej zaum tseem yuav ntau dua. Xav txog qhov no hauv 2012 txoj kev tshawb fawb hauv Phau Ntawv Teev Tseg Phau Ntawv Teev Tseg (American Journal of Physiology) saib ntawm qhov txawv ntawm cov nqi qoj ib ce ntawm qhov poob phaus. Nws pom tias tus txiv neej uas hnyav dhau los, hnyav dhau tus txiv neej uas tau siv li ib nrab ntawm ib hnub uas poob ntawm tib lub qhov hnyav tom qab peb lub hlis thaum cov txiv neej uas tau ua haujlwm rau ib xuab moos rau ib hnub-txawm tias cov neeg ua haujlwm ntev tshaj ntawd kub hnyiab dua .
Thiab txawm tias qhov hnyav tsuas yog ib qho ntawm kev txhim kho kev noj qab haus huv thiab kev noj qab haus huv, nws yog ib qho tseem ceeb: Rau ib tus neeg uas nqa ntawm cov phaus ntau, nws yuav tsum ua kom tsis txhob muaj teeb meem, xws li ntshav qab zib thiab kev nyuab siab.
Cov kws tshawb fawb xav tias yog vim li cas cov txiv neej uas tau siv li ib nrab xuab moos poob ntau dua li cov neeg ua haujlwm rau ib xuas moos tau txais kev noj qab haus huv ntau dua thiab so ntau ntawm kev ua si.
Qhov no tuaj yeem yog qhov teeb meem thiab kev ntxhov siab rau cov qoj cev tshiab, ua rau lawv pom tsis pom los sis tseem ceeb nyhav vim lawv xav noj ntau tshaj li niaj zaus.
Yuav ua li cas 30-Minute Workout zoo li
Cov kws tshawb nrhiav pom tias 30 feeb ntawm kev ua haujlwm tsuas yog qhov tseem ceeb tshaj rau cov neeg ua haujlwm tshiab xwb vim hais tias cov kev ua haujlwm no luv zog thiab tsis muaj zog, tab sis vim tias lawv yuav tsis tag tus neeg lub khw muag khoom hluav taws xob.
Ntawm no yog qee yam piv txwv ntawm kev ua haujlwm pes tsawg los ntawm ODPHP:
- Sis taug kev (ntawm ib qho ntawm peb mais ntawm ib teev los yog sai dua-tab sis tsis yog haiv neeg taug kev)
- Dej aerobics
- Kev caij luv thij ntawm tsawg dua 10 mais ntawm ib xuab moos
- Doubles tennis
- Ballroom dancing
- Teb
Nco ntsoov tias cov no yog cov kev ua si aerobic. Yog koj xav ua haujlwm rau txhua lub limtiam, ODPHP pab tawm tswvyim xyaum ua haujlwm ib zaug ob zaug ib asthiv, ua haujlwm tagnrho cov leeg mob loj. Kev tsim kom yooj yooj yim yog ib qho tseem ceeb thiab, tab sis nws yuav tsis suav rau hauv koj lub sijhawm txhua lub limtiam. Nws yuav, tab sis, pab koj nyob twj ywm thiab txo qee qhov kev pheej hmoo ntawm kev raug mob.
Qhov chaw:
Chaw Ua Haujlwm Tiv Thaiv Kab Mob thiab Kev Tiv Thaiv Kev Noj Qab Haus Huv, Kev Ua Haujlwm Ntawm Lub Cev, "Tshooj 4: Cov Neeg Loj Hloov." Nov 30, 2017.
M. Rosenkilde, PL Auerbach, MH Reichkendler, li al. "Lub cev rog thiab Compensatory Mechanisms hauv Kev Tshaj Tawm rau Ntau Cov Kev Siv Tua Mob Aerobic-Ib Tug Los Sib Hloov Hauv Cov Kev Phom Suab Tshuam." Kev Mob Physiologist . 2012 Sep; 303 (6): R571-9.