Dalilai 5 da aikinku baya aiki

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Shin kun kasance kuna aiki akai -akai tsawon watanni (wataƙila ma shekaru) kuma duk da haka sikelin yana taɓarɓarewa? Anan akwai hanyoyi guda biyar da motsa jikin ku zai iya hana ku daga rasa nauyi, da abin da ƙwararrun ƙwararrunmu suka bayar da shawarar sake zubar da fam:

1. Aikin motsa jiki na yau da kullun yana sa ku ci abinci da yawa.

Shin aikinku yana haifar muku da amfani da "Na ƙone shi, na same shi," uzuri idan ya zo ga abincin ku? "Bincike ya nuna cewa mutane sukan ci karin kuzari lokacin da suke motsa jiki," in ji Michele Olson, Ph.D., farfesa a kimiyyar motsa jiki a Jami'ar Auburn Montgomery, kuma mahaliccin ilimin motsa jiki. Cikakkun Kafafu, Glutes & Abs DVD.

Ka yi tunanin guduwar da kuka yi na minti 45 na safe ya isa ya ƙone wannan yanki na cake ɗin cakulan akan menu na kayan zaki? Yi la'akari da wannan: matsakaita, mace mai nauyin kilo 140 tana ƙone kimanin calories 476 (a cikin taki na minti 10) yana gudana na minti 45. Matsakaicin kayan zaki na gidan cin abinci yana ɗaukar kusan adadin kuzari 1,200 (ko fiye), don haka ko da kuna cin rabin yanki kawai, har yanzu kuna iya cin abincinku cikin sauƙi sannan wasu a cikin ƙasa da mintuna 10.

Maganin: Yi kirga ayyukan motsa jiki ta hanyar haɗa su tare da abinci mai kyau wanda ke tsayawa cikin kewayon kalori mai dacewa da jikin ku ke buƙata don rasa ko kula da nauyin ku. Olson ya ba da shawarar rubuta abin da kuke ci don bin diddigin adadin kuzari da aka cinye, sannan a rage kalori da kuka ƙone, don adadin ku na yau da kullun.

2. Aikin motsa jiki gaba daya yana shafe ku.

Wancan ƙarfe 5:00 na safe ajin sansanin sansanin ya zama kamar babbar hanya ce ta samun siffa, don haka me yasa fam ɗin baya faduwa? Idan aikin motsa jiki ya bar ku jin gaba daya, gajiya, ciwo, kuma kawai kuna son kwanciya a kan kujera har tsawon yini, yana iya yin illa fiye da kyau, in ji Alex Figueroa, mai ba da horo na sirri kuma mai koyar da motsa jiki a Wasanni Club/LA in Boston, MA. Yayin da motsa jiki yakamata ya zama ƙalubale, tura jikin ku da ƙarfi na iya haifar da kishiyar tasiri akan jikin ku. Fiye da horo na iya haifar da komai daga sha'awar ciwon sukari, raunin tsarin garkuwar jiki, da rashin barci-duk wanda zai iya ba da gudummawa ga samun nauyi.

Maganin: Figueroa yana ba da shawarar bin tsarin motsa jiki wanda ya dace da matakin lafiyar ku na yanzu-wanda har yanzu zai ƙalubalanci jikin ku ba tare da ya zubar da shi gaba ɗaya ba. Ba ku da tabbacin abin da ya fi dacewa a gare ku? Gwada tsara wani zaman tare da mai ba da horo na sirri don yin bitar burin ku da mafi kyawun shirin aiwatarwa don isa gare su.

3. Aikin motsa jiki yana ƙone ƙananan adadin kuzari fiye da yadda kuke tunani.

Jin daɗin adalci yayin da mashin ɗin ya ce kun ƙona calories 800? Ba haka bane da sauri, yayi kashedin Olson. Karatun ƙona calories da ba a saba gani ba ne, in ji Olson, kuma galibin injuna suna ƙima da karatu da kusan kashi 30 cikin ɗari.

"Yawancin injina ba sa buƙatar saka nauyin jikin ku, sabili da haka, yawan fitar da kalori galibi yana dogara ne akan 'ma'aunin nauyi' wanda galibi ana amfani dashi a kimiyyar kilo 155," in ji Olson. "Don haka, idan kun auna nauyin kilo 135, alal misali, ba za ku ƙona calories iri ɗaya ba kamar wanda ke cikin nauyin ma'auni."

Kuma ko da waɗanda ke amfani da karatun bugun zuciya na iya zama ba daidai ba. "Machines waɗanda ke haɗa ayyukan hannu (kamar matattakalar matakala ko elliptical) na iya haifar da bugun zuciya mafi girma idan aka kwatanta da injin ƙafa ɗaya kawai kamar injin tsefe, amma wannan ba yawanci ba ne saboda kuna ƙona ƙarin adadin kuzari," in ji Olson. "Bincike ya nuna cewa a daidai matakin ƙona kalori, yawan bugun zuciya zai kasance mafi girma yayin amfani da makamai da kafafu, kuma kuna iya ƙona kalori kaɗan duk da yawan bugun zuciya."

Maganin: Gwada amfani da karatun 'nesa da aka rufe' don auna daidai adadin kalori da ya ƙone, in ji Olson. "Misali, idan kuna son ƙona adadin kuzari 300, yin tsere mil 3, tafiya mil 4, ko hawan keke kimanin mil 10 akan babur an san kuna ƙona wannan adadin."

4. Aikin motsa jiki bai daidaita ba.

Tabbas, muna son Zumba kamar yadda kuke so, amma wannan ba yana nufin shine kawai abin da yakamata ku yi don kasancewa cikin tsari ba. Olson ya ce "Dabbobi daban -daban ba kayan yaji bane na rayuwa kawai, amma mabuɗin samun ingantacciyar jiki, mai ƙarfi, mai ƙarfi," in ji Olson. "Babu wani aiki guda ɗaya da zai iya ba ku duk abin da kuke buƙata."

Yin motsa jiki na cardio kawai ko motsa jiki iri ɗaya yana nufin kuna sadaukar da dama don gina ƙwayar tsoka da ƙalubalantar jikin ku ta sababbin hanyoyi (fassarar: ƙona ƙarin adadin kuzari yin sabon abu), kuma kuna iya yin falo saboda hakan.

Maganin: Ƙirƙiri shirin mako -mako wanda ke jujjuyawa ta hanyoyi daban -daban na motsa jiki (cardio, horo mai ƙarfi, sassauƙa, mahimmanci) don kiyaye tunanin ku, da jikin ku, shiga da canzawa. Olson ya ba da shawarar dacewa a cikin aƙalla zaman ƙarfi uku da zaman cardio uku zuwa biyar a kowane mako don kyakkyawan sakamako.

5. Aikin motsa jiki ya ƙare.

Shin kun kasance kuna ɗaukar aji iri ɗaya na sassaka jiki ta amfani da ma'aunin nauyin kilo 3 iri ɗaya mako bayan mako? Rabauki wasu dumbbells masu nauyi don haɓaka ƙona kalori da gina ƙarin tsoka mai ƙona kitse, ya ba da shawarar Sonrisa Medina, manajan ƙungiyar motsa jiki na Equinox Fitness Clubs a Coral Gables, Florida. Kuma yayin da kuke ciki, gwada ajin da baku taɓa yi ba (kamar yoga ko Pilates) don motsa jikin ku ta sababbin hanyoyi.

Me yasa yake da mahimmanci canza abubuwa sama? Yin aikin motsa jiki iri ɗaya akai -akai yana nufin jikinku ba lallai bane yayi aiki tukuru don aiwatar dashi bayan weeksan makonni. "Mun 'koyi' yadda ake yin kowane aiki da motsi," in ji Olson. "Ƙarin 'koyo' da muke yi, sauƙin aikin zai kasance ga jikinmu, wanda ke nufin za ku ƙona kalori kaɗan fiye da yadda kuka yi lokacin da aikin ko tsarin ku ya kasance sabon zuwa gare ku."

Maganin: Ko ƙoƙarin yin nauyi mai nauyi ko ƙara ƙarin juriya a lokacin wasan keke, canza ƙarfi da salon motsa jiki na iya taimakawa haɓaka ƙona kalori don fara rasa nauyi kuma. Ko da ƙara motsa jiki kamar yoga da Pilates waɗanda yawanci ba sa ƙona adadin kuzari mai yawa, idan sun kasance sababbi ga jikin ku, za su haifar da wasu canje -canje masu kyau a cikin jikin ku kawai daga zama sabon ƙalubale ga motsin ku da tsarin motsa jiki, Olson ya ce .

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