Sekureva kweUS Travel Association, vagari vemuUS vakatora nzendo dzinosvika bhiriyoni rimwe nezviuru mazana manomwe nezviuru nekuda kwekuzorora muna1.7, uye nzendo dzemamiriyoni makumi mana nemanomwe emabhizinesi. Ivo zvakare vanotaura kuti mari yakananga nevagari vemo vanogara nekune dzimwe nyika muUS inosvika madhora 2016 bhiriyoni pazuva, $ 457 mamirioni paawa, $ 2.7 mamirioni paminiti, uye $ 113 pasekondi. Iyo indasitiri yekufambisa yakakura. Kunyangwe iwe uri kuenda kubhizimusi kana mafaro, hutano hwako uye hutano hwemuviri zvinogona kutora zvakanyanya kana usiri kutora matanho ekuti izvo zvisaitike. Nhau dzakanaka ndedzekuti iwe unogona kugara wakakwana semumhanyi munzira.
"Zviri nyore kwazvo kuva nehusimbe nezvekuita basa redu patinenge tichifamba, sekudya zvakanyanya uye kudya zvisina tsarukano," anotsanangura Kochi Sarah Walls, mudzidzisi wega uye muridzi weSAPT Simba & Performance Training, Inc., anovawo simba uye mamiriro ekudzidzira weWNBA Washington Mystics. “Patinoita zvinhu izvozvo, tiri kuita zvinokuvadza kupfuura zvatinoona. Zvakakosha kuzvipira kuti uchave uine hutano uye wakakwana, uye izvi zvinosanganisira kuzvidavirira kana uri munzira, sezvinoita vatambi. ”
Vatambi vanofamba kazhinji, dzimwe nguva kwevhiki kupera, zvinoenderana nemutambo wavanotamba. Asi zvakadaro vanogara vachiratidzika kuva vakakodzera, nekuti vanozviisa pekutanga uye vanoteedzera misimboti inovabatsira zvisinei nekwavanogona kunge vari. Kunyangwe kuita madiki madiki kunogona kubatsira kuti ugare wakakwana uye unzwe zvakanaka paunenge uchifamba.
Hezvino zvinhu zvitanhatu zvekuisa pekutanga parwendo rwako rwunotevera rwemugwagwa, kuitira kuti uchengetedze maitiro emutambi:
- hope - Sekureva kweNational Institutes of Health, kurara kunoita basa rakakosha muhutano hwakanaka uye nekugara zvakanaka. Kuwana yakakwana yemhando yekurara kunobatsira kuchengetedza hutano hwepfungwa, hutano hwepanyama, hupenyu hwehupenyu, uye kuchengetedzeka. Paunenge uchirara panguva yekufamba, zvinogona kuve zvakaoma kuti uwane kurara kwakanaka kwehusiku, kunyanya kana iwe ukaenda kune imwe nguva yenguva. Edza kuchengetedza maitiro ekurara, uye kana yave nguva yekurara chengetedza imba yacho rima, ita shuwa kuti iri patembiricha inotonhorera, uye chengeta mafoni nemapiritsi mune imwe kamuri kana kudzima. Funga kutora melatonin kubatsira nejet lag, kurara zvirinani, uye kubatsira kumisazve wachi yemuviri. Inogona kutengwa kupfuura-the-counter pane chero chemishonga.
- udyo - Izvi zvakakosha zvakanyanya kana uchifamba. Ronga chikafu chako pamberi kuti uve nechokwadi chekuti unenge uchidya zvine hutano. Shandisa foni yako kutarisa mamenyu eresitorendi nguva isati yasvika, kuti ugone kusarudza hutano hwakanaka. Takura zvinwiwa zvine hutano newe, senge musanganiswa wenzira, nzungu, michero yakaomeswa, mabhureki ane utano, michero mitsva, nezvimwewo. Kana muchidya, siyanai nemidziyo yanga yakangwa zvakanyanya. Kana iwe uchikwanisa kutakura diki inotonhorera newe munzira, chengeta michero mitsva, maveji, uye madhipi akadai sehummus mairi. Kudya zvine hutano kana uchifamba kuchakubatsira kuti urambe uine huremu, kukuchengetedza kubva pakunzwa uine mhosva, uye zvinokubatsira kudzivirira nyaya dzemudumbu. Zvinoenderana neNational Institutes of Health, unogona achiri kudya zvine hutano kana uchidya kunze. Ivo vanokurudzira kudzivirira zvese-iwe-unogona-kudya buffets, uye kusarudza kune ndiro dzakabikwa, dzakabikwa, dzakabikwa, dzakakangwa, kana dzakabikwa.
- Hydration - IAmerican Heart Association inoshuma kuti kuchengetedza muviri uine hydrated kunobatsira moyo kupomba ropa nekutsinga kweropa kusvika kumhasuru, uye zvinobatsira kuti mhasuru dzishande nemazvo. Ivo zvakare vanotaura kuti zvakakosha kuchengeta mabhu pane yako hydration panguva yekufamba, nekuti unogona kudikitira zvakasiyana mumamiriro ekunze akasiyana. Zvekare, ino inzvimbo yakakosha zvakanyanya. Zvakakosha kugara zvakanaka-hydrated. Sarudza mvura, tii isina shuga, kana imwe kokonati mvura. Dzivisa zvinwiwa zvine shuga, uye dzivisa kunwa doro rakawandisa. Unogona kubatsira muviri wako kugara uine hydrated nekudya chikafu chine huwandu hwakawanda hwemvura, hwakadai sehombodo, cucumber, uye chinanazi.
- Kufamba uye kutambanudza - Sekureva kweNational Institute nezve Kukwegura, kuchinjika uye kutambanudza maekisesaizi zvinokupa rusununguko rwakawanda rwekufamba kune ako epanyama uye ezuva nezuva zviitiko Kutambanudza kunogona kuvandudza kushanduka kwako. Gara nemaitiro ako akajairika ekurovedza muviri sezvazvinogona. Vatambi vehunyanzvi vane maitiro chaiwo avanotevedzera, zvinoenderana nezvinodiwa nemitumbi yavo, uye kune dzimwe nguva nguva dzavanoedza kuzviita zvichitevera kubhururuka. Izvo zvakakosha kuti uenderere mberi nekufamba kwako uye kutambanudza maitiro uchifamba.
- Strength training - Sekureva kweMayo Clinic, kudzidziswa kwesimba kunogona kukubatsira kukudziridza mapfupa akasimba, kudzora huremu hwako, kusimudzira hupenyu hwako, kugadzirisa mamiriro asingaperi, uye kurodza hunyanzvi hwako hwekufunga. Inogona zvakare kukubatsira kudzikisa mafuta emuviri, kuwedzera kuonda kwemhasuru, uye kubatsira muviri wako kupisa macalorie nenzira inoshanda. Vatambi vedu vane hunyanzvi vachiri kusimudza, kunyangwe zvishoma, pavanenge vari munzira. Zvakakosha kuti urambe uchiita izvi kuti uzadzise zvinangwa zvemumhanyi, asi kune vanhu vazhinji zvinoshanda se "reset" yemhando dzomuviri wavo, kubva pakuona mamiriro, uye zvinobatsira kusimbisa iwo iwo maitiro chaiwo. Iwe unogona kuisa pamwechete simba rekudzidzira maitiro ayo anoshandisa muviri wako wega uremu uye anogona kuitwa mumakamuri ehotera kana kunze.
- Vandudza. Paunenge uchifamba, pane mukana wakanaka wekuti hauzove nezvinhu zvese zvaunoshandisa kumba kuti uwane kuita kwakanaka kwekurovedza muviri, asi izvozvo hazvireve kuti haugone kugadzirisa. Ronga kumberi uye uone zviri munzvimbo iwe yauchange uri. Iva anochinjika uye shandisa izvo iwe zvaunowana, kuitira kuti uwane iko kurovedza mukati. Tarisa hotera kana nzvimbo dziri pedyo, nzira dzaunogona kuenda kumhanya kana kukurumidza famba, uye mapaki ayo anopa emahara Workout system. Iwe unogona zvakare kurongedza zvimwe zvisina kuremerwa zvemuviri zvemagetsi, senge shangu dzako dzekumhanya, tambo yekusvetuka, uye mabhendi ekudzivirira. Ita zvaunofanira kuti uwane chiitiko mu.
"Kana iwe ukaita kuti kugadzikana mumugwagwa kuve chinhu chekutanga, unodzoka kumba uchinzwa kufara," akawedzera Mudzidzisi Masvingo. “Uyezve, ucharamba wakasimba gore rese. Iko hakuna kunzwa kuri nani kupfuura izvozvo. Kuronga zvishoma, kushanda nesimba, uye kuzvipira zvinobatsira zvikuru. ”
Sources:
American Moyo Sangano. Kugara uine hydrated, kugara uine hutano. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Mayo Clinic. simba Training. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
National Institute nezve Kukwegura. Kuvandudza kushanduka kwako. https://go4life.nia.nih.gov/exercises/flexibility
National Institutes of Health. Kuchengetedza Hutano Hwehutano paKufamba. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
National Institutes of Health. Kurara uye kushomeka.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
US Kufamba Association. US Yekufamba Mhinduro Sheet. https://www.ustravel.org/answersheet
