Teev jogging ntxiv 7 xyoo ntawm lub neej?

Nyob rau hauv qhov kawg ob peb xyoos khiav tau phem xyuas. Soj ntsuam vying rov ceeb toom ntawm ntau coj ntawm cov pob qij txha thiab cov kev piam sij ntawm kev nyuaj siab rau hauv lub plawv. Muaj ntau runners raug yuam kom tso tseg cov tsoos jogging nyob rau hauv dej siab ntawm cov ntau maj mam taug kev. Txawm li cas los, npaum li cas seeps nyob rau hauv cov ntaub ntawv mob siab rau ib tug noj qab nyob zoo txoj kev ua neej, dag ntxias tus nyeem ntawv.

Lus ceeb toom muaj ib tug bombshell

Raws li statistics, cov xov tooj ntawm runners rau tej kev loj tau tshee koos. Piv txwv li, yog hais tias nyob rau hauv lub tebchaws United States nyob rau hauv 2013 kev jogs koom nyob rau hauv ntau tshaj li 19 lab tus tib neeg, yog twb nyob rau hauv lub xyoo kawg ntawm tus kiv cua ntawm no hom ntawm kev qoj ib ce muaj tsawg tshaj li 17 lab. Nws nkawd counter-advertising rau noj cov nyhuv. Muaj coob tus neeg tau ntseeg tias jogging peev xwm nqa tawm lawv lub neej prematurely.

countermove

Nyob rau hauv scientific kev txiav txim tsis tau ua tseeb cov lus xaus, yog hais tias lawv tsis paub tseeb hais tias los ntawm lwm yam uas zoo sib xws kev tshawb fawb. Ntiav ua qauv lossis ua tes nrog lub subjectivity ntawm tau cov ntaub ntawv los tsim kom tau ib tug ua tiav daim duab. Yog vim li cas tuaj mus rau fore kev ntsuam xyuas ntawm kev ua hauj lwm pub rau peb xaus rau lub hauv paus ntawm ib tug ob peb thwmsim. Ib tug xws li kev tshawb no yog nqa tawm neeg ua hauj lwm ntawm lub tsev kawm ntawv ntawm Iowa nyob rau hauv nrog ib tug kws kho plawv los ntawm New Orleans Karlom Lavi.

Yuav ua li cas tiv thaiv kom txhob mob plawv?

Qhov nws tshawb pom tau zoo heev convincing. Nws muab tawm hais tias cov neeg mob kev txom nyem los ntawm cov kab mob plawv, siv ib tug khiav cas sim haum lawv lub neej. Txhua txhua xyoo, lub plawv muaj teeb meem thiab cov hlab ntsha nqa txog 17.5 lab cov neeg. Qhov no xam yog peb ib feem ntawm tag nrho cov sau npe cov neeg tuag. Lub plawv kuj yog ib tug nqaij, nws yuav tsum tau tawm fws. Peb tsis tau ua lub plawv zoo tso ntshav los ntawm cov hlab ntsha, yog hais tias peb tsis tsa lub plawv dhia rau qhov yuav tsum tau txwv. Rau endurance kev cob qhia, cov nuj nqis kev ntsuas pib ntawm 133 mus 157 neeg ntaus ib feeb, txaus rau hlawv roj load rau hauv lub chav 114-137 yeej ib feeb.

Cov kev tshawb nrhiav tsis txhob hais yav dhau los tau

Muaj ntau ntawm cov pov thawj uas tau soj ntsuam los ntawm ib tug vaj huam sib luag ntawm zaum Karla Lavi, qhia hais txog adherents ntawm ib tug noj qab nyob zoo txoj kev ua neej rau ntsis lub cev ua si, uas yog xam pom rau mob workout. Nyob rau hauv lwm yam lus, kom noj qab nyob zoo, koj cia li tau mus ua txhua hnub mus taug kev. Qhov no yog muaj tim khawv los ib tug xov tooj ntawm cov loj-scale epidemiological kev tshawb fawb.

Ntxiv xyoo ntawm lub neej

Txawm li cas los, zaum no yog ib co ntxiv uas nrhiav tau nyob sab. Nws hloov tawm hais tias tus mus dhia muaj ib co zoo dua mus taug kev. Yog hais tias peb ntseeg hais tias cov kev kwv yees ua, nqa tawm raws li cov uas nrhiav tau ntawm ob peb cov kev tshawb fawb, khaus ib ce muaj zog muaj peev xwm sawv ntawm ntxiv peb xyoo ntawm lub neej. Nws yog nthuav tias koj yuav tau txais cov nyiaj pab no, txawm yog tias pib mus ua ib tug active lub neej es lig, thaum ib tug paub tab muaj hnub nyoog.

Nws muaj lwm yam kev pab

Ntxiv peb xyoo - ib tug thaum prospect, muab hais tias khiav yog ib qho tsi zoo kev. Thaum ib tug neeg uas muaj ib tug mus dhia saturates koj lub cev nrog rau oxygen enriched hlwb endorphins, cov tshuaj hormones ntawm kev zoo siab. Thiab qhov ntau koj load, ntau dua qhov lub siab tom qab jogging. Tus sau phau ntawv ntawm txoj kev tshawb txuas ntxiv lawv suav. Yog hais tias koj yog ib tug staunch kiv cua ntawm kev sib tw nyob rau hauv txoj kev loj thiab siv ib tug nruab nrab ntawm 2.5 teev ib lub lim tiam, tom qab 50 xyoo ntawm kev ua si, koj siv koj lub neej cia li 74 rau ib xees. Yuav kom ua tau ntau leej, txhua teev sau muab koj xya co xuaj moos ntxiv ntawm lub neej. Koj yuav tsum tau mus rau extract lub marginal nyiaj poob haujlwm, yog tias koj maj mam nce koj mileage. Yog hais tias nej kov yeej nej txhua lub limtiam rau yam tsawg 100 kilometers, koj yuav ua nws vim hais tias khiav ua rau koj zoo siab.

Nyob ntawm seb cov yam tseem ceeb

Luv luv nyob rau yuav ua li cas nqa tawm suav. Zaum tau kawm keeb kwm thiab txoj kev ntawm lub neej 55 000 tus neeg, uas yuav tsum tau ntaus nqi mus rau txoj kev pheej hmoo ntawm ntxov ntxov tuag. Lawv pom hais tias nws yuav yog hais tias tag nrho cov neeg nyob rau tib lub sij hawm kho lawv outlook on lub neej, nyob rau hauv lub hauv paus ntawm tej yam tsis. Piv txwv li, yog hais tias txhua haus luam yeeb pov luam yeeb nyob rau tib lub sij hawm, nws yuav muaj feem tiv thaiv thaum ntxov lub neej no los ntawm 11 feem pua. Yog hais tias tag nrho cov nyhav dhau heev lawm cov neeg twb tau txo lub cev huab hwm coj index ntawm 25 los yog tsawg dua, nws yuav ua kom 8 feem pua uas yug ntxov tuag. Tab sis ntshav siab yuav txo tau yog tseem ceeb heev rau tag nrho cov hypertensive cov neeg mob. Yog hais tias koj cia tus nuj nqis rau ntawm lub scale ntawm tonometer yog dab tsi, nws yuav tiv thaiv 15 feem pua ntawm cov menyuam uas yug ntxov tuag los ntawm kab mob plawv thiab cov hlab ntsha.

Rau 16 feem pua nws tsis ua hauj lwm

Yuav kom leej, kab mob plawv thov lub neej ntawm 31 feem pua ntawm cov ntiaj chaw lub inhabitants. Qhov no txhais tau tias 16 feem pua ntawm cov hypertensive cov neeg mob yuav tsum muaj kev pheej hmoo, txawm tias koj txo cov ntshav siab li qub. Tab sis li cas yog tias ib tug me ntsis qis kawm nyob rau cov ntshav siab saib xyuas? Yuav ua li cas yog hais tias tus lub plawv yuav tsum ce? Tom ntej no, tus neeg tshawb fawb ua ib qho kev nthuav comparative tsom xam, uas muab piv cov hauj lwm zoo ntawm ntau yam ntaub ntawv ntawm lub cev kev ua si, faib lawv mus rau hauv plaub pab.

Yuav ua li cas daim ntawv ntawm lub cev ua ub ua no zoo tshaj plaws rau lub plawv mob?

Cov thawj pab pawg neeg no muaj xws li cov neeg uas tsis muab kev koom tes nyob rau hauv khiav thiab ua ib tug tsaug zog txoj kev ua neej. Lawv load rau hauv lub cev yog ntsuas los ntawm kev los yog tsev neeg nyias muaj nyias haujlwm, uas siv tsawg tshaj li 500 feeb ib lim tiam (sib npaug mus rau 75 feeb ntawm si nyhav ce). Qhov thib ob pab pawg neeg twb tsaug zog runners. Cov neeg no nrees koom nyob rau hauv qhuav thiab muaj lwm cov ntaub ntawv ntawm lub cev kev ua si, piv txwv li, kev kawm nyob rau hauv lub gym (500 feeb ib lub lim tiam). Qhov thib peb pab pawg neeg twb tawg lub cev neeg nquag (kuj 500 feeb ntawm kev los yog lub cev kev kawm). Qhov thib plaub pab pawg neeg tsim active runners, khiav nqi xwb 500 feeb txhua lub limtiam. Nyob rau hauv tas li ntawd, lawv las lawv lub cev, thiab lwm yam kev ua ub no.

tau

Active runners tuaj rau pem hauv ntej nyob rau hauv kev sib piv nrog rau lwm cov pab pawg, li cas los xij, qhov no yog tsis xav tsis thoob. Lawv txoj kev tuag los ntawm tej yam tshwm thaum lub sij hawm txoj kev kawm poob los ntawm 43 feem pua. Tsis muaj leej twg yuav paub tias cov neeg uas ua ib tug sedentary txoj kev ua neej, yeem Doom lawv tus kheej rau ntxov ntxov tuag. Txawm li cas los, feem ntau nthuav kev sib piv tau ntawm ob pab neeg ntawm active neeg (runners los yog runners). Thaum ntawm UFW taug kev los yog qoj ib ce muaj ib tug 12-feem pua nce, active runners tau txais nyob rau hauv qhov kev txiav txim ntawm 30 feem pua. Nyob rau hauv no xyov kev sib piv mus dhia yog ntau haib qhia txog kev kho mob tshaj lwm yam ntaub ntawv ntawm cov kev qoj ib ce (txawm tias thaum tau siab tshaj lub pom zoo yam tsawg kawg nkaus).