Babbar Amfanin Hankali da Jiki na Yin Aiki

Wadatacce

• Yayin da kuke Aiki...
• A cikin sa'a guda na motsa jiki ...
• Cikin Rana Daya na Motsa jiki...
• A cikin Mako Daya na Motsa Jiki na Kullum...
• A Cikin Watan Daya Fara Motsa Jiki...
• A cikin shekara guda na motsa jiki na yau da kullun ...
• Shawarwari 4 Don Samun Ƙarin Fa'idar Yin Aiki
• Bita don

Muna da wasu labarai masu daɗi waɗanda za su sabunta aikin motsa jiki na yau da kullun: Lokacin da kuka tashi kan gudu, ƙaddamar da ajin ku, ko fara zaman ku na Pilates, fa'idodin yin aiki tuƙuru. jiki a cikin dakika, ”in ji Michele Olson, Ph.D., babban farfesa a fannin ilimin motsa jiki a jami’ar Huntington da ke Montgomery, Alabama. Yawan bugun zuciyar ku yana ƙaruwa kuma ana isar da jini zuwa tsokokin ku. Kuna fara ƙona adadin kuzari don man fetur. Kuma kuna samun haɓakar yanayi na kusan nan da nan.

Kusan mintuna 30 na cardio (gami da waɗannan manyan salo guda uku) kwana uku zuwa biyar a mako na iya ƙara shekaru shida zuwa rayuwar ku, a cewar bincike a Cooper Clinic a Dallas. Yi hakan tare da wasu 'yan kwanaki na horo na juriya kuma ba za ku ƙara rayuwa ba kawai amma kuma ku zama ƙarami, ku ji daɗi, kuma ku sami ƙarin kuzari.

Ci gaba da karatu don jerin lokutan mu akan fa'idodi masu sauri da daɗewa na yin aiki akai-akai.

Yayin da kuke Aiki...

Huhun ku yana ƙara ƙarfi. Lokacin da kake yin cardio, kwakwalwarka tana aika musu da sigina don taimaka maka numfashi da sauri da zurfi, sadar da karin iskar oxygen zuwa tsokoki.

Yunkurin ku yana kan kololuwar sa. Godiya ga ambaliyar ruwa na endorphins, wanda ke haifar da babban mai tseren tsere, babban fa'idar yin aiki shine cewa kuna jin hankali da kuzari. (Ga yadda ake haɓaka wannan rudani!)

Kuna kona kaloli. "Lokacin motsa jiki na motsa jiki na yau da kullun, jikin ku yana yawan kitse don mai," in ji Olson.

A cikin sa'a guda na motsa jiki ...

Kuna kare kanku daga mura, mura, kuna suna. Motsa jiki yana haɓaka matakin immunoglobulins, waɗanda sune sunadaran da ke taimakawa haɓaka garkuwar jikin ku da kuma kawar da kamuwa da cuta. Cedric Bryant, Ph.D., babban jami'in kimiyya na Majalisar Amurkan ta Amurka.

Kuna jin zen. Sinadarai masu haɓaka yanayi, kamar serotonin, dopamine, da norepinephrine, suna mamaye kwakwalwar ku na awanni biyu bayan motsa jiki. Wannan fa'idodin yin aiki yana dawwama har zuwa kwana ɗaya idan kun yi gasa a taron juriya, kamar marathon. Damuwa? Wane damuwa?

Kuna ƙara yawan adadin kuzari, har ma da hutu. "Ga kowane adadin kuzari 100 da kuka ƙone yayin motsa jiki, kuna iya tsammanin za ku ƙone calories 15 bayan," in ji Bryant. Idan kuka ci gaba da tafiyar mil uku, za ku ƙone kusan adadin kuzari 300, wanda na iya nufin zapping ƙarin 45 daga baya.

Kuna jin yunwa. Yanzu da kun kone ta cikin shagunan makamashi, matakan sukarin jinin ku suna raguwa. Yadda ƙananan suke tafiya ya dogara da yawan ci ko sha kafin motsa jiki da kuma tsawon lokacin da kuka yi motsa jiki, in ji Kristine Clark, Ph.D., R.D., darektan abinci mai gina jiki na wasanni a Jami'ar Jihar Pennsylvania a Jami'ar Park. (Mai dangantaka: Mafi kyawun Abincin da Za a Ci Kafin da Bayan Sweat Sweat ɗin ku)

Cikin Rana Daya na Motsa jiki...

Kana ƙara tsokar tsoka. Idan kun yi tsarin horarwa mai ƙarfi, ƙwayoyinku yanzu sun fara sake gina kansu kuma suna gyara ƙananan hawaye waɗanda ke zuwa tare da ɗaukar nauyi, in ji Paul Gordon, Ph.D., shugaban sashen Lafiya, Ayyukan ɗan adam, da Nishaɗi a Jami'ar Baylor a Waco, Texas. Binciken farko ya nuna cewa mata suna amsawa kuma suna murmurewa daga horo na juriya da sauri fiye da maza.

Zuciyar ku ta fi lafiya. Ɗaya daga cikin manyan fa'idodin yin aiki za a iya samu ta yadda zuciyar ku ke aiki. Zaman zufa ɗaya yana rage hawan jininka har zuwa awanni 16. (Shin kun san adadin tura-rubucen da zaku iya yi na iya hasashen haɗarin cututtukan zuciya?)

Kuna nazarin sauri. Kuna da faɗakarwa sosai kuma kuna mai da hankali bayan motsa jiki. Wannan saboda kyakkyawan motsa jiki yana ƙara kwararar jini da iskar oxygen zuwa kwakwalwar ku, in ji Henriette van Praag, Ph.D., farfesa a fannin kimiyyar halittu a Jami'ar Florida Atlantic da ke Boca Raton.

A cikin Mako Daya na Motsa Jiki na Kullum...

Hadarin ku na ciwon sukari ya ragu. Yayin da kuke motsa jiki, mafi girman hankalin ku ga insulin. Wannan, bi da bi, yana rage matakan sukari na jini, yana rage haɗarin kamuwa da ciwon sukari na 2.

Kuna iya ƙara matsawa lokaci na gaba. VO2 max ɗin ku, ma'aunin juriyar ku da motsa jiki, ya riga ya ƙaru da kusan kashi 5, a cewar Olson. Fassara: Kuna iya tafiya da ɗan wahala da tsayi fiye da yadda kuke yi a da.

Kun yi slimmer (idan wannan shine burin ku). Yanke adadin kuzari 500 a rana ta motsa jiki da abinci zai taimaka muku sauke fam ɗaya a mako.

A Cikin Watan Daya Fara Motsa Jiki...

Kuna samun ƙarfi. Waɗannan nauyin kilo takwas ba sa jin nauyi sosai, saboda haƙurin tsokar ku ya fara ƙaruwa, in ji Bryant. Wakilai goma ba gwagwarmaya ba ne; Yanzu zaku iya yin 12 ko 13.

Kuna fashewa mai ciki. Bayan makonni hudu na motsa jiki na yau da kullun, jikin ku yana ditching flab kuma yana samun tsoka. Mutanen da suka yi kiba da suka shiga cikin shirin mako huɗu na matsakaicin motsa jiki aerobic a cikin binciken Ostiraliya sun rage yawan kitse na ab da kashi 12 cikin ɗari.

Kuna da ƙarin ƙarfin kwakwalwa. Yin aiki yana kunna sunadaran haɓaka haɓakawa a cikin kwakwalwa waɗanda zasu iya taimakawa samar da sabbin sel a wurin.

A cikin shekara guda na motsa jiki na yau da kullun ...

Yin aiki yana da sauƙi. "Jimirinku da motsa jiki na motsa jiki na iya karuwa da kashi 25 cikin dari bayan makonni takwas zuwa 12 na horo na yau da kullum," in ji Gordon. A cikin shekara za ku lura da babban fa'idar yin aiki: juriyar ku na iya ninka fiye da ninki biyu.

Kai na’ura mai narkar da mai. Kwayoyin ku yanzu suna da ƙima sosai wajen fasa kitse da amfani da shi azaman mai, in ji Olson. Wannan yana nufin kuna zazzage ƙarin flab 24-7. (Mai dangantaka: Duk abin da kuke Bukatar Ku sani Game da Kona Fat da Ginin Ginin)

Yawan bugun zuciyar ku ya yi ƙasa. Godiya ga ayyukan motsa jiki na yau da kullun, zuciyar ku tana yin famfo sosai. Misali, idan bugun zuciyar ku na farko ya kasance bugun 80 a minti daya, zai ragu zuwa 70 ko ƙasa. Ƙananan aikin da zuciyarku za ta yi, za ku kasance cikin koshin lafiya.

Kun yanke haɗarin ciwon daji. A cikin binciken fiye da mata 14,800, waɗanda ke da mafi girman matakan motsa jiki na motsa jiki sun ragu da kashi 55 cikin ɗari na rashin mutuwa daga cutar sankarar nono fiye da waɗanda ke zama. Matan da ake ganin sun dace da matsakaici suna da kusan kashi 33 cikin ɗari na haɗarin kamuwa da cutar. Hakanan motsa jiki na iya taimakawa kariya daga kansar mahaifa, huhu, da kansar mahaifa, masu bincike sun ce. (Wasu mata suna amfani da aiki azaman hanyar dawo da jikinsu bayan cutar kansa.)

Kuna ƙara shekaru a rayuwar ku. Buffs na motsa jiki suna da telomeres mafi kyau, DNA wanda ke sabunta chromosomes ɗinmu kuma yana kare su daga lalacewa, wanda zai iya rage tsarin tsufa, karatu ya nuna.

Kuna jin dama. Kawai watanni huɗu na motsa jiki yana da kyau azaman magungunan likitanci don haɓaka yanayi da rage bacin rai, a cewar wani bincike a Jami'ar Duke. Ka kiyaye shi kuma ba kawai rayuwarka za ta daɗe ba, zai fi farin ciki, ma!

Shawarwari 4 Don Samun Ƙarin Fa'idar Yin Aiki

Kamar dai duk waɗancan fa'idodin yin aiki ba su wadatar ba, mun zana kaɗan daga cikin fa'idodin kari daga ribobi don yadda ake ƙara ƙarar.

1. Ƙarfin ƙarfin ƙarfi sau biyu a mako ko fiye. Zai fi ƙarfin kuzarin ku don ku ci gaba da ƙona adadin kuzari har zuwa awanni 38. Yi amfani da mafi yawan wannan fa'idar yin aiki ta hanyar jujjuya ƙarfin ayyukan ku don ƙona kitse da adadin kuzari. Ɗaga karkarwa a kan injin tuƙi, gudu sama da matakalai ko tuddai, murƙushe juriya akan babur ɗin tsaye.
2. Yi ƴan ƙaranci da ƙarin katako. (Shin za mu iya ba da shawarar ƙalubalen kwangilar kwana 30 ɗinmu?) Don yin babban tsari na katako, fara daga duk ƙafa huɗu, hannaye a ƙarƙashin kafadu, gwiwoyi a ƙarƙashin kwatangwalo, sannan ku ɗora hannayenku zuwa ƙasa kuma ku shimfiɗa ƙafafunku kai tsaye a bayanku, daidaita kan yatsun kafa. Tsayawa abs shiga da baya baya, riƙe na daƙiƙa 30; yi maimaita sau 10 sau uku ko hudu a mako. Ƙayyade ɓarna zuwa fiye da saiti uku na 15 a lokaci ɗaya. Duk wani abu da ya wuce wannan ba ya yi muku kyau sosai, in ji masana.
3. Ƙara LBs. Da zarar za ku iya yin maimaita sau 15 a saiti, canza zuwa nauyi wanda ya fi kilo biyu nauyi kuma ku koma 10 reps (na ƙarshe ya kamata su ji da wuya). Yi aiki har zuwa 15 kuma sake maimaita tsari. Ta hanyar ƙara yawan fam ɗin da kuke ɗagawa, zaku sassaka da ƙarfafa mafi kyau da sauri. (Mai dangantaka: Lokacin Yin Amfani da Nauyi mai nauyi vs. Masu nauyi)
4. Gwada HIIT (ko wasu motsa jiki irin na tazara). Kuna iya jin farin ciki har ma. Matan da ke yin horo na lokaci -lokaci suna samun babban haɓaka cikin yanayi nan da nan bayan motsa jiki fiye da waɗanda ke motsa jiki cikin sauri, in ji Olson.

Bita don