Malinga ndi US Travel Association, anthu aku US adalowa maulendo 1.7 biliyoni kuti akasangalale mu 2016, ndi maulendo 457 miliyoni pazochita zamabizinesi. Ananenanso kuti ndalama zomwe anthu okhalamo komanso apaulendo akunja ku US amawononga pafupifupi $2.7 biliyoni patsiku, $113 miliyoni pa ola, $1.9 miliyoni pamphindi, ndi $31,400 sekondi imodzi. Makampani oyendayenda ndi aakulu. Kaya mukupita kukachita bizinesi kapena zosangalatsa, thanzi lanu komanso kulimba kwanu kumatha kugunda kwambiri ngati simukuchitapo kanthu kuti izi zisachitike. Nkhani yabwino ndiyakuti mutha kukhalabe olimba ngati wothamanga panjira.
"N'zosavuta kuchita ulesi pochita masewera olimbitsa thupi tikakhala paulendo, monga kudya mopambanitsa komanso kudya movutikira," akufotokoza motero Coach Sarah Walls, mphunzitsi komanso mwini wake wa SAPT Strength & Performance Training, Inc., yemwenso ndi wamphamvu. komanso mphunzitsi wowongolera WNBA's Washington Mystics. “Tikachita zinthu zimenezo, timachita zoipa kwambiri kuposa mmene timaganizira. Ndikofunikira kudzipereka kuti mudzakhala athanzi komanso oyenera, ndipo izi zimaphatikizapo kuyankha mukakhala panjira, monga momwe othamanga amachitira. "
Othamanga amayenda kawirikawiri, nthawi zina kwa milungu ingapo, malingana ndi masewera omwe amasewera. Komabe nthawi zonse amakhalabe oyenerera, chifukwa amaika patsogolo ndipo amatsatira mfundo zomwe zimawathandiza mosasamala kanthu komwe angakhale. Ngakhale kuyesetsa pang'ono kungakuthandizeni kuti mukhale wathanzi komanso kuti mukhale osangalala pamene mukuyenda.
Nazi zinthu 6 zomwe muyenera kuziyika patsogolo paulendo wanu wotsatira, kuti mukhalebe ndi machitidwe othamanga:
- tulo - Malinga ndi National Institutes of Health, kugona kumagwira ntchito yofunika kwambiri pa thanzi labwino komanso thanzi. Kugona mokwanira kumathandiza kuteteza maganizo anu, thanzi lanu, moyo wabwino, ndi chitetezo. Mukagona paulendo, zimakhala zovuta kuti mugone bwino, makamaka ngati munapita kudera lina la nthawi. Yesetsani kukhala ndi chizoloŵezi chogona, ndipo nthawi yogona ikakwana, sungani chipindacho kukhala mdima, onetsetsani kuti kuli pozizira, ndipo sungani mafoni ndi mapiritsi m'chipinda chosiyana kapena muzimitse. Ganizirani kumwa melatonin kuti muthandizire kuchedwa kwa jet, kugona bwino, komanso kuthandiza kukonzanso wotchi yathupi. Ikhoza kugulidwa pa-kauntala ku pharmacy iliyonse.
- zakudya - Izi ndizofunikira kwambiri poyenda. Konzani zakudya zanu pasadakhale kuti muwonetsetse kuti mukudya bwino. Gwiritsani ntchito foni yanu kuti muyang'ane pazakudya zam'malo odyera pasadakhale, kuti muthe kusankha zakudya zathanzi. Nyamulirani zokhwasula-khwasula zopatsa thanzi, monga zosakaniza, mtedza, zipatso zouma, zokhwasula-khwasula, zipatso zatsopano, ndi zina zotero. Mukamadya, pewani mbale zomwe zakazinga kwambiri. Ngati mutha kunyamula chozizira pang'ono panjira, sungani zipatso zatsopano, zamasamba, ndi zoviika monga hummus mmenemo. Kudya zakudya zopatsa thanzi mukamayenda kudzakuthandizani kukhalabe wonenepa, kukuthandizani kuti musadzimve kukhala wolakwa, komanso kukuthandizani kupewa zovuta za m'mimba. Malinga ndi National Institutes of Health, mutha kudyabe zathanzi mukamadya. Amalimbikitsa kupewa ma buffet omwe mungathe kudya, ndikusankha mbale zomwe zaphikidwa, zowotcha, zowotcha, zowotcha, kapena zowotcha.
- Kuthamanga - Bungwe la American Heart Association linanena kuti kusunga thupi kumathandizira kuti mtima ukhale wosavuta kupopera magazi kudzera m'mitsempha ya magazi kupita ku minofu, ndipo kumathandiza kuti minofu igwire ntchito bwino. Amanenanso kuti ndikofunikira kuyang'anira ma hydration paulendo, chifukwa mutha kutuluka thukuta mosiyanasiyana nyengo zosiyanasiyana. Apanso, ili ndi gawo lofunikira kwambiri. Ndikofunika kuti mukhale ndi madzi okwanira bwino. Sankhani madzi, tiyi wosatsekemera, kapena madzi a kokonati. Pewani zakumwa za shuga, ndipo pewani kumwa mowa kwambiri. Mutha kuthandiza thupi lanu kukhala lopanda madzi mwa kudya zakudya zomwe zili ndi madzi ambiri, monga mavwende, nkhaka, ndi chinanazi.
- Kuyenda ndi kutambasula - Malinga ndi National Institute on Aging, kusinthasintha ndi kuchita masewera olimbitsa thupi kumakupatsani ufulu woyenda pazochitika zanu zakuthupi ndi za tsiku ndi tsiku. Kutambasula kungapangitse kusinthasintha kwanu. Pitirizani kuchita masewera olimbitsa thupi nthawi zonse momwe mungathere. Ochita masewera olimbitsa thupi amakhala ndi machitidwe apadera omwe amatsatira, malinga ndi zosowa za matupi awo, ndipo pali nthawi zina zomwe amayesa kuti azichita atathawa. Ndikofunikira kwambiri kuti mupitirize kuyenda komanso kuchita zinthu zotambasula pamene mukuyenda.
- maphunziro mphamvu - Malinga ndi a Mayo Clinic, kuphunzitsa mphamvu kungakuthandizeni kukhala ndi mafupa olimba, kuchepetsa kulemera kwanu, kupititsa patsogolo moyo wanu, kusamalira matenda aakulu, ndi kukulitsa luso lanu loganiza. Zingakuthandizeninso kuchepetsa mafuta m'thupi, kuwonjezera minofu yowonda, ndikuthandizira thupi lanu kutentha ma calories m'njira yabwino kwambiri. Akatswiri athu othamanga amakwezabe, ngakhale mopepuka, akakhala panjira. Ndikofunikira kupitiriza kuchita izi kuti mukwaniritse zolinga za wothamanga, koma kwa anthu ambiri zimakhala ngati "kukonzanso" kwamtundu wa thupi lawo, kuchokera kumawonekedwe, ndipo zimathandiza kulimbitsa ndondomeko yoyenera. Mutha kupanga chizolowezi cholimbitsa thupi chomwe chimagwiritsa ntchito kulemera kwa thupi lanu ndipo mutha kuchita m'zipinda za hotelo kapena panja.
- Kupititsa patsogolo. Mukamayenda, mumakhala ndi mwayi woti simudzakhala ndi zinthu zonse zomwe mumagwiritsa ntchito kunyumba kuti muzitha kuchita masewera olimbitsa thupi, koma izi sizikutanthauza kuti simungathe kuchita bwino. Konzekeranitu ndikuwona zomwe zili m'dera lomwe mudzakhalamo. Khalani wololera ndikugwiritsa ntchito zomwe mungakwanitse, kuti muthe kulimbitsa thupi. Yang'anani hotelo kapena malo ochitirako masewera oyandikana nawo, misewu komwe mungapiteko kukathamanga kapena kuthamanga mwachangu. kuyenda, ndi mapaki omwe amapereka njira yaulere yolimbitsa thupi. Mukhozanso kulongedza zida zolimbitsa thupi zopepuka, monga nsapato zanu zothamanga, chingwe chodumphira, ndi magulu okana. Chitani zomwe mungathe kuti mulowetse ntchitoyi.
"Mukapanga kukhala oyenera panjira kukhala patsogolo, mudzabwera kunyumba mukumva bwino," anawonjezera Coach Walls. Komanso, mudzakhalabe olimba chaka chonse. Palibe kumverera kwabwinoko kuposa uko. Kukonzekera pang’ono, khama, ndi kudzipereka zimapita patsogolo.”
Sources:
American Heart Association. Kukhala hydrated, kukhala wathanzi. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Chipatala cha Mayo. mphamvu Training. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
National Institute on Aging. Sinthani kusinthasintha kwanu. https://go4life.nia.nih.gov/exercises/flexibility
National Institutes of Health. Kusunga Kulemera Kwathanzi Poyenda. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
National Institutes of Health. Kusowa tulo ndikusowa tulo.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
US Travel Association. Mayankho a US Travel. https://www.ustravel.org/answersheet
