Ho latela US Travel Association, baahi ba US ba kene maetong a limilione tse likete tse 1.7 molemong oa boikhathollo ka 2016, le maeto a limilione tse 457 molemong oa khoebo. Ba boetse ba tlaleha hore tšebeliso e tobileng ea bahahlauli le bahahlauli ba tsoang linaheng tse ling United States e etsa karolelano ea liranta tse libilione tse 2.7 ka letsatsi, liranta tse limilione tse 113 ka hora, liranta tse limilione tse 1.9 ka motsotso, le liranta tse 31,400 XNUMX ka motsotsoana. Indasteri ea maeto e kholo. Hore na o ea khoebong kapa monyaka, boemo ba hau ba bophelo bo botle le boikoetliso bo ka ba le phello e kholo haeba u sa nke mehato ea ho thibela seo hore se se ke sa etsahala. Litaba tse monate ke hore u ka lula u phetse hantle joaloka moatlelete tseleng.
"Ho bonolo haholo ho ba botsoa mabapi le ho ikoetlisa ha re le leetong, hobane ke ho ja haholo le ho ja hampe," ho hlalosa Coach Sarah Walls, mokoetlisi oa hae le mong'a SAPT Strength & Performance Training, Inc., eo hape e leng matla le mokoetlisi oa maemo bakeng sa Washington Mystics ea WNBA. “Ha re etsa lintho tseo, re etsa kotsi e kholo ho feta kamoo re nahanang. Ho bohlokoa ho itlama hore u tla phela hantle 'meleng,' me seo se kenyelletsa ho ikarabella ha u le tseleng, joalo ka ha baatlelete ba etsa. ”
Baatlelete ba tsamaea khafetsa, ka linako tse ling ba qeta libeke tse ngata, ho latela papali eo ba e bapalang. Leha ho le joalo ba lula ba le boemong bo botle, hobane ba e etelletsa pele mme ba latela melaoana e ba thusang ho sa tsotelehe hore na ba hokae. Esita le ho etsa boiteko bo bonyenyane ho ka u thusa hore u lule u phetse hantle 'me u ikutloa hantle ha u le leetong.
Mona ke lintho tse 6 tse lokelang ho etelletsoa pele leetong la hau le latelang la tsela, e le hore u boloke tloaelo ea moatlelete:
- boroko bo - Ho ea ka Mekhatlo ea Naha ea Bophelo, boroko bo bapala karolo ea bohlokoa ho bophelo bo botle le bophelo bo botle. Ho robala ka boleng bo lekaneng ho thusa ho sireletsa bophelo ba hau ba kelello, bophelo bo botle ba 'mele, boleng ba bophelo le polokeho. Ha u robetse nakong ea maeto, ho ka ba thata le ho feta ho robala hantle bosiu, haholo haeba u ile sebakeng se fapaneng sa nako. Leka ho boloka tloaelo ea ho robala, 'me ha nako ea ho robala e le lefifi, etsa bonnete ba hore e mocheso o pholileng,' me u boloke lifono le matlapa ka kamoreng e arohaneng kapa u li time. Nahana ka ho nka melatonin ho thusa ka jet lag, ho robala hantle, le ho thusa ho seta nako ea mmele. E ka rekoa ka mokhoa o rekisang k'hemisteng efe kapa efe.
- Nutrition - Sena ke sa bohlokoa haholo ha u le leetong. Rera lijo tsa hau esale pele ho netefatsa hore o tla ja hantle. Sebelisa mohala oa hau ho sheba menyetla ea lireschorente pele ho nako, hore o tle o khethe li-entrees tse phetseng hantle. Tsamaea le li-snacks tse phetseng hantle, joalo ka motswako oa linoko, linate, litholoana tse omisitsoeng, mekoallo e bobebe ea seneke, litholoana tse sa tsoa khuoa, jj. Haeba u ka nka se pholileng ha u se u le tseleng, boloka litholoana tse sa tsoa khuoa, meroho le li-dips tse kang hummus ho eona. Ho ja hantle ha u le leetong ho tla u thusa ho boloka boima ba 'mele, ho u boloke hore u se ke ua ikutloa u le molato le ho u thusa ho qoba mathata a ka mpeng. Ho ea ka Mekhatlo ea Naha ea Bophelo, o ntse o ka ja hantle ha o ja lijong. Ba khothaletsa ho qoba li-buffets tsohle tseo u ka li jang, le ho khetha lijana tse besitsoeng, tse halikiloeng, tse halikiloeng, tse halikiloeng kapa tse halikiloeng.
- Hydration - American Heart Association e tlaleha hore ho boloka 'mele o le metsi ho thusa pelo ho pompa mali habonolo ka methapo ea mali ho ea mesifa, mme e thusa mesifa hore e sebetse hantle. Ba boetse ba tlaleha hore ho bohlokoa ho boloka li-tab ho hydration ea hau nakong ea maeto, hobane o ka fufuleloa ka tsela e fapaneng maemong a leholimo a fapaneng. Hape, ena ke sebaka sa bohlokoa haholo. Ho bohlokoa ho lula u le metsi a mangata. Khetha metsi, tee e sa tsoakoang kapa metsi a coconut. Qoba lino tse tsoekere, 'me u qobe ho noa joala haholo. U ka thusa 'mele oa hau hore o lule o le metsi ka ho ja lijo tse nang le metsi a mangata, joalo ka mahapu, likomkomere le phaenapole.
- Ho tsamaea le ho otlolla - Ho ea ka Setsi sa Naha sa Botsofali, ho tenyetseha le ho ikoetlisa ho u fa bolokolohi bo eketsehileng ba ho tsamaea bakeng sa mesebetsi ea hau ea 'mele le ea letsatsi le letsatsi. Ho ikotlolla ho ka ntlafatsa maemo a hau. Khomarela mekhoa ea hau ea ho ikoetlisa ka hohle kamoo ho ka khonehang. Baatlelete ba litsebi ba na le litloaelo tse ikhethang tseo ba li latelang, ho latela litlhoko tsa 'mele ea bona,' me ho na le linako tse itseng tseo ba lekang ho li etsa kamora ho fofa. Ho bohlokoa haholo ho ntšetsa pele mekhoa ea hau ea ho tsamaea le ho otlolla ha u le leetong.
- Koetliso ea matla - Ho ea ka Mayo Clinic, koetliso ea matla e ka u thusa ho hlaolela masapo a matla, ho laola boima ba hau, ho ntlafatsa bophelo ba hau, ho laola maemo a sa foleng, le ho ntlafatsa tsebo ea hau ea ho nahana. E ka boela ea u thusa ho fokotsa mafura a 'mele, ho eketsa boima ba mesifa e boima, le ho thusa' mele oa hau ho chesa lik'hilojule ka mokhoa o atlehang haholoanyane. Baatlelete ba rona ba litsebi ba ntse ba phahamisa, leha e le hanyenyane, ha ba le tseleng. Ho bohlokoa ho boloka ho etsa sena e le ho fihlela sepheo sa moatlelete, empa ho batho ba bangata e sebetsa e le "reset" ea mefuta bakeng sa 'mele ea bona, ho latela pono ea boemo, mme e thusa ho tiisa mokhoa oo o nepahetseng. U ka kopanya mokhoa oa ho koetlisa matla o sebelisang boima ba 'mele oa hau mme o ka etsoa ka likamoreng tsa hotele kapa kantle.
- Ntlafatsa. Ha u tsamaea, ho na le monyetla o motle oa hore u ke ke ua ba le lintho tsohle tseo u li sebelisang lapeng ho ikoetlisa hantle, empa seo ha se bolele hore u ke ke ua li ntlafatsa. Rera esale pele 'me u bone hore na o sebakeng sefe seo u tla ba ho sona. Tenyetseha' me u sebelise seo u tla khona ho se fumana, e le hore u ikoetlise. Hlahloba lihotele kapa libaka tse haufi tsa ho ikoetlisa, moo u ka mathelang teng kapa kapele. tsamaea, le lirapeng tsa boikhathollo tse fanang ka sistimi ea mahala ea ho ikoetlisa. U ka paka lisebelisoa tse bobebe tsa ho ikoetlisa, joalo ka lieta tsa hao tse mathang, ropo e tlolang, le lihlopha tsa ho hanyetsa. Etsa seo u tlamehang ho se etsa molemong oa ho fumana tšebetso ho.
"Ha o etsa hore ho boloka bophelo bo botle tseleng e be ntho ea mantlha, o tla khutlela hae u thabile," ho eketsa Coach Walls. “Ho feta moo, u tla lula u phetse hantle 'meleng selemo sohle. Ha ho na maikutlo a monate ho feta ao. Ho rera lintho tse ngata, ho ikitlaetsa le ho itlama ho ka thusa haholo. ”
mehloling
Mokhatlo oa American Heart. Ho lula u le metsi, ho lula u phetse hantle. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Tleliniki ea Mayo. matla a ho Koetlisetsoa. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Setsi sa Naha sa Botsofali. Ntlafatsa maemo a hau a maemo. https://go4life.nia.nih.gov/exercises/flexibility
Mekhatlo ea Naha ea Bophelo. Ho boloka boima ba 'mele bo botle. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
Mekhatlo ea Naha ea Bophelo. Ho hloka boroko le khaello.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Mokhatlo oa Amerika oa Maeto. Leqephe la likarabo tsa maeto la US. https://www.ustravel.org/answersheet
