Fa'idodin Motsa jiki a Lokacin Sanyi - da Yadda Ake Yi Lafiya

Wadatacce

• Fa'idodin Kiwon Lafiya na Wasannin hunturu na waje
• Yadda Ake Samun Sauki Cikin Hudu
• Yadda ake Dress for Your Winter Workouts
• Tufafinku
• Idanunku
• Fuskar ku
• Bita don

Ko kun yi kwana guda kuna tafiya kan hanyoyin dutse ko sa'a guda kuna gudana a kusa da unguwar ku mai dusar ƙanƙara, wasan motsa jiki na hunturu a cikin babban waje na iya canza yanayin ku da tunanin ku.

Kari Leibowitz, Ph.D ya ce "Mun gano cewa mutanen da suka ga lokacin hunturu yana cike da dama kuma ba iyakancewar shekara ba sun sami ƙarin jin daɗin rayuwa: Suna da ƙarin motsin rai mai gamsarwa, gamsuwa da rayuwa, da haɓaka girma na mutum." ., Masanin ilimin halayyar dan adam a Stanford wanda yayi nazarin fa'idodin tunani na rungumar hunturu a Norway.

Shawarar Leibowitz don girbar fa'idar aikin motsa jiki na hunturu - da ɗimbin wasu? Tabbatar da kanku cewa zaku iya tattarawa kuma ku more lokaci a waje don samun al'ada. Anan, sauran fa'idodi na seshes mai sanyi, da yadda ake samun su ba tare da daskarewa tushin ku ba.

Fa'idodin Kiwon Lafiya na Wasannin hunturu na waje

Ayyukan motsa jiki mai sanyi kawai yana motsa jiki don sakin wani fili da ake kira irisin, wanda ke ƙara ƙona mai yayin inganta ingantaccen aiki a cikin tsarin lada na kwakwalwa. “Kasancewa cikin aminci cikin sanyi yana haɗar da abubuwa biyu don sakin irisin, motsa jiki da rawar jiki. Karkacewar tsoka na duka yana haifar da wannan, ”in ji masanin ilimin halin dan Adam Kelly McGonigal, Ph.D., marubucin Farin Ciki. "Yana da lafiya a ɗauka cewa motsa jiki na waje - kamar gudu na minti 20 ko kuma ajin taya na waje - ya isa ya amfana." Kuma lokacin da matakan irin ɗinku suka ɗaukaka, kwarin gwiwar ku yana ƙaruwa shima.

Bugu da ƙari, jikin ku yana da hanyar da za ta ɗora jikin ku ta hanyar canza kitsen jiki na yau da kullum - wanda ba shi da aiki a cikin abin da kawai yake zaune a can - a cikin abin da ake kira mai launin ruwan kasa, wanda yake aiki a jiki kuma yana ƙone calories. "Kwantar da sanyi mai launin ruwan kasa mai launin ruwan kasa zai iya faruwa a cikin sa'o'i biyu na bayyanar sanyi," in ji Robert H. Coker, Ph.D., farfesa na ilmin halitta a Jami'ar Alaska Fairbanks. (Masana ba za su iya tantance ko ƙananan zafin jiki ba, da sauri ana kunna tasirin a cikin lokacin.)

Kuma kunna wannan kitse mai launin ruwan kasa zai kasance a ɗaukaka don aƙalla sa'a ɗaya bayan kun dawo daga lokacin hawan hunturu ko zaman kankara. Tasirin yanar gizo shine haɓaka kashi 5 cikin jimillar kalori ɗin ku na rana. A halin yanzu, a cikin binciken kwanan nan a cikin Jaridar Duniya ta Binciken Muhalli da Lafiyar Jama'a, an haɗa haɗin bayyanar sanyi (ɗan ƙasa da daskarewa) da motsa jiki don haɓaka haɓakar wani furotin (wanda aka sani da PGC-1-alpha). Wannan yana taimakawa haɓaka haɓakar kitse da kariya daga kiba - bayan fitarwa ɗaya. "Muna iya samun damar 'gina' PGC-1-alpha akan lokaci dangane da bayyanar sanyi," in ji Coker. "Ya rage a gani." Duk da haka, al'adar ku za ta yi muku kyau kowane fita.

Ba a ma maganar ba, hunturu shine mafi kyawun yanayi don gina ƙarfin hali. "Koyaushe ina fifita sanyi fiye da zafi don horo," in ji fitacciyar 'yar tsere Mary Cain, manajan al'ummar New York na alamar Tracksmith. "Zafin yana iyakance iyakar abin da za ku iya yi, amma faɗuwa da hunturu dama ce ta rungumar ƙoƙarin yin nisa mai nisa." Don haka idan tafiyarku ta yau da kullun ko hawa ko tafiya ta mintuna 30, gina hakan zuwa mintuna 40 ko 50. Kayinu ya ce: "Za su iya ɗan jin daɗi cikin sanyi."

Kuma lokacin lokacin dusar ƙanƙara, bari canzawa a cikin yanayin da kuka saba yi wahayi - maimakon hana ku. "Ina canza abubuwa cikin hunturu da dusar ƙanƙara," in ji Mirna Valerio, ƙwararre kuma ɗan wasan Merrell da ke zaune a Vermont. "Har yanzu kuna ci gaba, amma dole ne jikin ku ya yi aiki tuƙuru don tafiya - ko gudu idan kuna amfani da takalmin dusar ƙanƙara - ta hanyar rubutu da nauyin dusar ƙanƙara."

Yadda Ake Samun Sauki Cikin Hudu

Tsinkayen ku na zafin jiki da yadda yake jin daɗi a waje yana fitowa daga abin da ke ji a fata. Lokacin da kuka bugi iska mai sanyi, jijiyoyin ku sun takura a cikin iyakokin ku don ƙoƙarin rage yawan zafin da kuke rasawa ga muhalli, in ji John Castellani, Ph.D., masanin ilimin motsa jiki tare da Cibiyar Binciken Sojojin Amurka na Magungunan Muhalli. Castellani ya ce "Yayin da ake yawan kamuwa da ku ta hanyar sanyi ta hanyar yin ɗabi'ar zama a waje, wannan ƙuntataccen martani yana da ƙima, wanda ke nufin da gaske za ku iya samun ƙarin zubar jini da yanayin zafin fata a wannan yanayin zafin iska," in ji Castellani. Fassara: A mafi yawan lokutan da kuka fita don motsa jiki na hunturu, da samun ƙarin jin daɗi kuma za ku zama mazaunin sanyi da sauri fiye da waɗanda kawai kashi ɗaya ne kawai na minti biyar daga ƙofa zuwa hanya.

Ko da kun kasance tsohon soja na yanayi mai sanyi, za ku so ku shirya jikin ku don aikin motsa jiki na hunturu ta hanyar yin wasu tsayayyun shimfidu ko wasu ɗumi-ɗumi yayin da kuke cikin gida don samun ɗan zafin jiki. Ta wannan hanyar, za ku kasance a shirye don aiki mintina da kuka fita waje. Kuma don kaucewa tsayawa da yin doguwar tafiya gida mai sanyi, sanya motsa jiki na hunturu ya zama waje da baya, in ji Castellani. "Idan yawanci kuna yin mil hudu, ku yi mil guda kuma ku dawo sau biyu maimakon," in ji shi.

Yadda ake Dress for Your Winter Workouts

Tufafinku

Ka'idar babban yatsan hannu: Daidaita don ku kasance ɗan sanyi yayin da kuka tashi don wannan motsa jiki na hunturu. Laura Zimmerman, darektan suttura da kayan haɗi za Merrell.

Daga can, in ji ta, ƙara wani abu na ɗumi don kowane digo na digiri 10: “A ƙasa da digiri 40, ƙara hula da jaket mai ɗumi ko wando. A ƙasa da digiri 30, ƙara tsakiyar Layer ƙarƙashin jaket mai hana ruwa. A ƙasa da 20 ° F, ƙara harsashi na hunturu da ɗaukar nauyi a kan iyakar ku." Kuna samun hoton. (Mai dangantaka: Layers nawa ne yakamata ku sa yayin Gudun Hijira?)

Helly Hansen Tech Crew LS $ 30.00 yayi siyayya da shi Amazon

Yanzu, game da wancan tushe Layer. Laura Akita, manajan sarrafa kayan dusar ƙanƙara na mata da hawan hawa a Fuskar Arewa ta ce "Abu mafi mahimmanci shine samun isasshen iska wanda ke zaune kusa da fatar ku don tarko ɗumi daga jikin ku." "Saƙa za su yi kama da zafi fiye da saƙa." Gwada Helly Hansen's Tech Crew LS (Saya It, $30, amazon.com) don haske mai haske ko Arewa Face's Ultra-Warm Poly Crew (Saya It, $80, amazon.com) don ɗumi-dumi-dumu-dumu suna numfashi, gumi- suturar poly. (Yayin da kuke ƙara waɗancan tees ɗin a cikin keken ku, kar ku manta da adana kayan sawa na waffle ma.)

Fuskar Arewa 50/50 Down Hoodie $475.00 siyayyar Fuskar Arewa

Dangane da mayafin ku na waje, manufa shine neman wanda “ba za ku taɓa cirewa ba,” in ji Akita - kamar jaket ɗin ƙasa wanda kuma zai iya numfashi. North Face's 50/50 (Sayi Shi, $ 475, thenorthface.com) da Merrell's Ridgevent Thermo Jacket (Sayi Shi, $ 100, merrell.com) suna da ramuka masu numfashi tsakanin waɗanda aka cika don shawo kan matsalar. (Mai Alaƙa: Mafi kyawun Jaket ɗin Gudun Aiki don Ayyukan Jiki-Sanyi, A cewar Sharhi)

Mammut Ducan Babban GTX Mata Masu Injin Hiking Fasaha Mai Kyau $ 199.00 kantin sayar da shi Amazon

Idan kuna tafiya cikin yanayi mai kyau, za ku iya ci gaba da aikinsu tare da ɗan canjin kayan aiki: "Sanya takalman tafiye-tafiye mara ruwa da wando mai jure ruwa," in ji jagorar ski da tafiye-tafiye Holly Walker, jakadan tsaro na Mammut. Zaɓuɓɓukan ta: Mammut mai hana ruwa ruwa Ducan High GTX Mata Innovative Technical Hiking Shoe (Sayi Shi, $ 199, amazon.com) da mai hana ruwa, wando mai laushi Macun SO (Sayi Shi, $ 159, amazon.com)

Idanunku

Yayin da kake rufe kai zuwa yatsan hannu, tuna da sauran mahimman abubuwan da kuke buƙatar garkuwa, wato idanunku. "Kalubale ga idanu a cikin hunturu sun haɗa da ƙara haske da haskaka haske da ke shigowa daga wurare da yawa," in ji Jim Trick na Marblehead Opticians a Massachusetts. (FYI, idanunku * na iya * su ƙone rana.)

Don haka, inuwarku tana buƙatar yin kama da waɗanda aka yi amfani da su a cikin jirgin ruwa: rarrabewa don rage haske da, mafi mahimmanci, nadewa kusa da fuskar ku don toshe haske. "Yadda yanayin muhallin ku zai yi muku jagora wajen zaɓar mafi kyawun launi ruwan tabarau," in ji Diego de Castro, babban darektan tallace -tallace na duniya a Maui Jim. Ruwan tabarau mai launin toka zai toshe mafi haske kuma ya sanya launuka su zama mafi gaskiya lokacin da ake yawan samun rana da haske. "Ba za su toshe ƙarin haskoki na UV fiye da sauran launuka ba, amma za su haifar da ƙarancin squinting," in ji Trick. Maui Jim's Twin Falls tabarau (Saya Shi, $230, amazon.com) duba duk akwatunan.

Fuskar ku

Don kariyar fatar jikin ku, sanya maɗaurin rana mai faɗi da SPF 30 ko sama da haka, wanda ke rufe dukkan fata da aka fallasa, gami da wuraren da ake mantawa da yawa kamar layin gashi da kunnuwa, in ji likitan fata Melissa Kanchanapomi Levin, MD, Siffa Memba na Brain Trust. "Dusar ƙanƙara tana nuna kusan kashi 80 na hasken UV na rana, don haka kuna samun hasken rana sau biyu - sau ɗaya daga sama da na biyu daga tunani," in ji ta.

Mujallar Shape, fitowar Janairu/Fabrairu 2021

Bita don

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