Shin kana yawan motsa jiki?

Masana kiwon lafiya sun ba da shawarar motsa jiki mai ƙarfi a yawancin ranakun mako. Don haka, zaku yi mamakin sanin cewa zaku iya motsa jiki da yawa. Idan kuna motsa jiki sau da yawa kuma kun ga cewa kun gaji sau da yawa, ko aikinku yana wahala, yana iya zama lokaci don ja da baya na ɗan lokaci.

Koyi alamun da zaku iya motsa jiki da yawa. Gano yadda za a ci gaba da kasancewa mai gogayya ba tare da wuce gona da iri ba.

Don samun ƙarfi da sauri, kana buƙatar tura jikinka. Amma kuma kuna buƙatar hutawa.

Hutu wani muhimmin bangare ne na horo. Yana bawa jikinka damar murmurewa don motsa jiki na gaba. Lokacin da baka sami isasshen hutu ba, hakan na iya haifar da rashin aiki da kuma matsalolin lafiya.

Turawa da karfi don tsawan lokaci na iya haifar da matsala. Ga wasu alamun bayyanar motsa jiki da yawa:

• Kasancewa ba zai iya yin daidai matakin ba
• Ana buƙatar dogon lokaci na hutawa
• Jin kasala
• Yin baƙin ciki
• Samun sauyin yanayi ko bacin rai
• Samun matsalar bacci
• Jin tsokoki na ciwo ko wata gaɓa mai nauyi
• Samun yawan raunin da ya faru
• Rashin motsawa
• Samun karin sanyi
• Rashin nauyi
• Jin damuwa

Idan kana yawan motsa jiki kuma kana da daya daga cikin wadannan alamun, ka rage motsa jiki ko ka huta gaba daya tsawon sati 1 ko 2. Sau da yawa, wannan shine duk abin da ake buƙatar don murmurewa.

Idan har yanzu ka gaji bayan sati 1 ko 2 na hutawa, ka ga mai kula da lafiyar ka. Kila iya buƙatar ci gaba da hutawa ko bugun motsa jiki na motsa jiki tsawon wata ɗaya ko fiye. Mai ba da sabis naka zai iya taimaka maka ka yanke shawara yadda da yaushe zai dace ka fara motsa jiki.

Zaka iya gujewa yawan yin shi ta hanyar sauraren jikinka da samun isasshen hutu. Anan akwai wasu hanyoyi don tabbatar da cewa baku wuce gona da iri ba:

• Ku ci isasshen adadin kuzari don matakin motsa jiki.
• Rage aikinku kafin gasar.
• Sha isasshen ruwa yayin motsa jiki.
• Yi nufin samun akalla awanni 8 na bacci kowane dare.
• Kada ayi motsa jiki cikin tsananin zafi ko sanyi.
• Rage ko daina motsa jiki lokacin da ba ka da lafiya ko kuma kana cikin matsi mai yawa.
• Huta aƙalla awanni 6 tsakanin lokacin motsa jiki. Auki cikakken rana a kowane mako.

Ga wasu mutane, motsa jiki na iya zama tilas. Wannan shine lokacin da motsa jiki ba abin da kuka zaɓa ba ne, amma wani abu da kuke ji kamar dole kuyi. Ga wasu alamun da za a nema:

• Kuna jin laifi ko damuwa idan ba ku motsa jiki ba.
• Kuna ci gaba da motsa jiki, koda kuwa kun ji rauni ko rashin lafiya.
• Abokai, dangi, ko masu ba ku sabis suna damuwa game da yawan motsa jiki.
• Motsa jiki ba sauran wasa bane.
• Kuna tsallake aiki, makaranta, ko al'amuran zaman jama'a don motsa jiki.
• Ka daina yin al'ada (mata).

Motsa jiki mai tilastawa na iya haɗuwa da matsalar cin abinci, irin su anorexia da bulimia. Zai iya haifar da matsaloli tare da zuciyarka, kasusuwa, tsokoki, da tsarin juyayi.

Kira mai ba ku sabis idan kun:

• Ka sami alamun motsa jiki bayan sati 1 ko 2 na hutawa
• Yi alamun kasancewa mai tilasta motsa jiki
• Jin nauyin motsa jikinka game da yawan motsa jikin da kake yi
• Ji daɗi game da yawan abincin da kuke ci

Mai ba ku sabis na iya ba da shawarar ku ga mai ba da shawara wanda ke kula da motsa jiki ko matsalar cin abinci. Mai ba da sabis naka ko mai ba da shawara na iya amfani da ɗaya ko fiye na waɗannan jiyya:

• Fahimtar-halayyar haɓaka (CBT)
• Magungunan rage damuwa
• Kungiyoyin tallafi

American Council on Motsa jiki yanar. 9 alamomi na yawan aiki. www.acefitness.org/education-and-resources/lifestyle/blog/6466/9-signs-of-overtraining?pageID=634. An shiga Oktoba 25, 2020.

Howard TM, O'Connor FG. Kwarewa. A cikin: Madden CC, Putukian M, McCarty EC, Young CC, eds. Netter na Wasannin Wasanni. 2nd ed. Philadelphia, PA: Elsevier; 2018: babi na 28.

Meeusen R, Duclos M, Foster C, et al. Rigakafin, ganewar asali, da kuma magance cututtukan fama: bayanin haɗin gwiwa na Kwalejin Kimiyyar Wasanni ta Turai da Kwalejin Wasannin Wasanni ta Amurka. Med Sci Wasannin Motsa jiki. 2013; 45 (1): 186-205. PMID: 23247672 pubmed.ncbi.nlm.nih.gov/23247672/.

Rothmier JD, Harmon KG, O'Kane JW. Wasannin wasanni. A cikin: Rakel RE, Rakel DP, eds. Littafin karatun Magungunan Iyali. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 29.

• Motsa jiki da lafiyar jiki
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