Kutheni abantu ababhinqileyo abazilolonga nabo kusenokwenzeka ukuba basele utywala

Umxholo

• Usingise ngqo kwi-Spinning ukuya kwiYure evuyayo
• Uzigqibe ngobusuku bokugqibela, kwaye uneKlasi yokuziFunda ye-7AM
• Ulandela iBoozy Brunch ngoKusebenza emva kwemini
• Uphengululo lwe

Kubafazi abaninzi, ukuzilolonga kunye notywala buhamba kunye, ubungqina obukhulayo bucebisa. Abantu abaseli kuphela kwiintsuku xa befika ejimini, ngokophando olupapashwe kwiphephancwadi I-Psychology yezempilo, kodwa abasetyhini abasela ngokuphakathi (okuthetha ukuba iziselo ezine ukuya kwezisixhenxe ngeveki) banamathuba aphindwe kabini okuba basebenze kunoontanga babo abangazithandiyo, uphononongo olwenziwe kwiYunivesithi yaseMiami lufunyenwe. Ijika iklasi yebarre kwaye ibha iyafana ngokokubaluleka kwengqondo yakho. "Ukuzilolonga nokusela utywala kusenziwa ngendlela efanayo liziko lemivuzo yobuchopho," ucacisa uJ. Leigh Leasure, Ph.D., umlawuli welebhu ye-neuroscience kwiYunivesithi yaseHouston. Zombini zibangela ukukhutshwa kweekhemikhali zokuziva zilungile njenge-dopamine kunye nee-endorphins. Ngoko ke, ukusa kumlinganiselo othile, ukusela emva kokwenza umthambo kuyinkqubela esengqiqweni.

Njengokuba umthambo wakho uphela, ingqondo yakho ikhangela iindlela zokwenza i-buzz yande, njengokuthenga i-cocktail, utshilo uLeasure. Iikampu zeebhutsi kunye nabahamba ngeebhari banokuba neempawu zobuntu ezigqithileyo nabo. Bobabini banokuthi bathabathe umngcipheko, bathambekele ekufuneni imisebenzi ehambisa i-endorphin rush. Kwaye nangona usela ngaphezulu kwabahlobo bakho abangaphantsi, umkhwa awubi mibi kwiinjongo zakho zomzimba. Ngapha koko, kukho iindaba ezimnandi. "Ngaphandle kokuba uqeqeshelwa ukhuphiswano olunzulu, ukuba nesiselo esinye okanye ezibini kwakanye ngeveki emva kokuba uzilolonge mhlawumbi ngekhe kube nefuthe ekulungiseni izihlunu nasekuvuseleleni," utshilo uJakob Vingren, Ph.D., unjingalwazi onxulumene noko kwiYunivesithi yaseNorth Texas, ofunda impembelelo yotywala kwimithambo. Kwezinye iimeko, utywala bunokude bonyuse izinto zempilo ozifumanayo xa usebenza. Abasetyhini abasela iglasi enye yewayini kahlanu ngeveki kwaye benza umthambo kangangeeyure ezimbini ukuya kwezintathu ngeveki bephucule amanqanaba e-cholesterol yabo enyakeni, uphando luboniswe kwi-European Society of Cardiology Congress e-Barcelona. Abaseli beVino abangakhange babethe umthambo, nangona kunjalo, ababonanga zibonelelo zentliziyo. Utywala bukhulisa imithwalo yegazi, enceda umzimba unciphise izinga le-cholesterol embi, uchaza umphandi uMilos Taborsky, Ph.D. Yongeza koko kusekwe kakuhle kwe-cardiovascular perks yomthambo-uxinzelelo lwegazi olusezantsi, amanqanaba aphezulu e-cholesterol elungileyo-kwaye une-combo ephumelelayo.

Okwangoku, xa kufikwa kumba wokuqina, wonke utywala abulunganga. Utywala buyikhalori kwaye butshintsha indlela otshisa ngayo amanqatha, utshilo ugqirha uHeidi Skolnik, umnini weMeko yokutya okunesondlo, apho asebenza khona neembaleki eziphambili. Ikwakhupha amanzi emzimbeni kwaye iphazamise ulawulo lwakho lwemoto, izinto ezimbini ezinokuthi zibe yingozi kakhulu kwigumbi lobunzima okanye kwi-treadmill. Ukuhlala kwicala elinempilo le-equation-alcohol equation, nantsi into-kwaye nini-ukusela kwiimeko ezintathu eziqhelekileyo zokuzilolonga.

Usingise ngqo kwi-Spinning ukuya kwiYure evuyayo

Ukuhlisa iziselo ezininzi kwisithuba seeyure ezintathu ushiye umthambo kunokunciphisa ukuveliswa komzimba wakho weeproteni zezihlunu ezitsha ukuya kuthi ga kwiipesenti ezingama-37, kususa amandla akho, ngokokutsho kophando kwiphephancwadi. PLOS Inye. Ngaphambi kokusela, yitya ubuncinci iigram ezingama-25 zeprotheyini (malunga nesixa esikwiProtein Shake okanye ii-ounces ezintathu zenyama ecekeceke) kwangoko emva kokusebenza, emva koko unamathele kwisiselo esinxilisayo esinye okanye ezibini, ucebisa uEvelyn B. Parr, umbhali ophambili isifundo. Uthi oku kuya kunciphisa impembelelo utywala obunayo kwizihlunu zakho. Kodwa nangaphambi kokuba ujonge uluhlu lwesiselo, cela iglasi yamanzi. Emva kokuzilolonga, uya kuphelelwa ngamanzi emzimbeni, kwaye utywala bukhuthaza umzimba wakho ukuba ukhuphe amanzi. Ngaphandle kwe-H2O eyaneleyo kwinkqubo yakho, utywala obusebenzisayo buya kungxamela ngqo egazini nakwizicubu zakho, zikwenze ukuba ube nengcebiso ngokukhawuleza. Ngokuphathelele into yokusela, ibhiya iphuma phezulu. Inomthamo wamanzi aphezulu, ke ngoko ine-hydrate ngakumbi kunezinye iindlela. Ngapha koko, uphononongo lwamva nje kwifayile ye- Ijenali yoMbutho waMazwe ngaMazwe weSondlo seMidlalo ifumanise ukuba iimbaleki ezisela amanzi kunye nomlinganiselo ophakathi webhiya ziphinda zifakwe emanzini ngokufanelekileyo njengeembaleki ezinamanzi kuphela. Ukuba ukhetha i-cocktails okanye iwayini, zikhwebule kwiziselo ezixutyiweyo ezineswekile, ezithanda ukuba phezulu kwiikhalori.

Uzigqibe ngobusuku bokugqibela, kwaye uneKlasi yokuziFunda ye-7AM

Uninzi lwabantu lubanga ukuba i-gym yeyona nto iphambili ekunyangeni i-hangover. Inyaniso: Ngelixa ukubila kungabukhuphi utywala ngaphandle kwenkqubo yakho, "umthambo unokukwenza uzive ungcono ngengqondo," utsho uVingren. Kodwa yenza lula. Utywala bunokubangela iswekile esezantsi yegazi, kwanakusasa ngentsasa elandelayo, ikushiye ungcangcazela okanye ubuthathaka, utsho uMelissa Leber, MD, unjingalwazi oncedisayo wamathambo e-Icahn School of Medicine kwiNtaba yeSinayi. Ingcebiso yakhe: kwimizuzu engama-30 ukuya kwengama-90 phambi kokuba uphume ngomnyango, yitya into eneswekile esegazini-ezinzisa umxube weprotheyini kunye ne-carbs, njengecereal enobisi okanye ibhanana enebhotolo yamandongomane. Emva koko hlamba isidlo sakho sakusasa ngesiselo esiyi-H20 nesiqingatha sesiselo semidlalo okanye amanzi ecoconut ukuphinda uphinde uphinde uzalise ii-electrolyte zakho. UVingren ucebisa ukuba kwindawo yokuzivocavoca, ukhethe ukuqeqeshwa kwamandla ngaphezu kweklasi ye-cardio; Uphando lubonisa ukuba utywala buyamosha amandla akho e-aerobic kodwa hayi amandla akho. Qhubeka usela amanzi alula ngalo lonke ixesha uziva unxaniwe, kwaye ukuba usiba nesiyezi, intloko ebuhlungu, okanye intloko ebuhlungu, yibize lusuku, uGqr.Utsho uLeber.

Ulandela iBoozy Brunch ngoKusebenza emva kwemini

Ukuba uziva usiva nje okuncinci, tsiba iseshoni yakho yokubila, ugqirha uLeber ucebisa. "Utywala bonakalisa izakhono zakho zemoto, ezinokuthi zonyuse umngcipheko wokwenzakala ngexesha lokuzilolonga," ucacisa. Iziphumo zokufunxa ukufuma kotywala nazo ziyaxhalabisa. "Xa uphelelwe ngamanzi, i-VO2 yakho max-umthamo ophezulu we-oksijini ongayisebenzisa-uyancipha, ngoko ukusebenza kwakho kudibanise kwaye unomlinganiselo owandayo wokukhathala kwemisipha kunye nokuphazamiseka," kusho uDkt Leber. Kodwa ukuba unesiselo esinye kuphela kwi-brunch kwaye phantsi ubuncinci iiglasi ezimbini zamanzi, kwaye ube neyure enye okanye ngaphezulu ngaphambi kokuba iklasi yakho iqale, uya kuba ulungile. Wonke umntu uqhuba utywala ngendlela eyahlukileyo, nangona kunjalo, ngoko uGqr. Leber ucebisa ukumamela umzimba wakho kwaye utsibe iseshoni ukuba kukho into ephosakeleyo.

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