Duk Game da Wannan Saurin: Fa'idojin Jogging

Wadatacce

• Zai iya fitar da kai daga wannan filin motsa jiki
• Zai iya taimaka maka sauke nauyi
• Zai iya ƙarfafa garkuwar ku
• Yana da tasiri mai tasiri akan juriya na insulin
• Zai iya taimaka kare ka daga mummunan tasirin damuwa
• Zai iya taimaka maka ka jimre da baƙin ciki
• Yana sanyawa kashin bayanka sassauƙa yayin da kake shekaru
• Arshe amma tabbas ba ƙarami ba: Zai iya ceton ranka
• Lokaci mafi kyau na rana don wasa?
• Layin kasa

Wani wuri tsakanin quad-burn, gumi-lathered sprint da shakatawa na shakatawa, akwai wuri mai dadi da aka sani da jog.

Gudun tafiya galibi ana fassara shi azaman gudu a ƙasa da ƙasa da mil 6 a awa ɗaya (mph), kuma yana da fa'idodi masu mahimmanci ga mutanen da suke son inganta lafiyar su ba tare da sun cika ta ba.

Menene babban abu game da wannan aikin motsa jiki na iska? Kamar gudu, yana inganta lafiyar zuciyar ku kuma yana haɓaka yanayin ku. Ga wasu jerin wasu fa'idodi na guje-guje:

Zai iya fitar da kai daga wannan filin motsa jiki

Heartungiyar Heartungiyar Zuciya ta Amurka ta kira tafiya mafi shahararren motsa jiki a cikin ƙasa. Mutane suna tafiya da karnukansu, suna yawo a bakin teku, suna hawa matakala a wurin aiki - muna son tafiya.

Amma yaya idan tafiya ba ta sa zuciyar zuciyarka ta isa zuwa dogon lokaci ba? Idan ka hau plateau? Jogging babbar hanya ce don ƙara ƙarfin aikinku a hankali, saboda haka kuna iya rage haɗarin rauni wanda zai iya ɓatar da ku tsawon makonni.

Kafin ka fara wasan motsa jiki, yi magana da likitanka don tabbatar da cewa shi ne nau'ikan motsa jiki da ya dace da kai.

Zai iya taimaka maka sauke nauyi

Tafiya, tafiya cikin ƙarfi, tsere, da gudu - duk suna inganta lafiyar zuciya da kuma taimakawa hana kiba. Amma gano cewa idan kuna son haɓaka asarar nauyi, zaku sami babban nasara idan kun ɗauki saurin ku.

Nazarin bai bambanta tsakanin tsere da gudu ba. Madadin haka, ya mai da hankali kan ƙara ƙimar nauyi wanda ya faru yayin da mahalarta ke gudu maimakon tafiya.

Zai iya ƙarfafa garkuwar ku

Ga mafi kyawun karni, masana kimiyyar motsa jiki sunyi tunanin motsa jiki mai karfi zai iya barin ku mai rauni kuma cikin hadari ga kamuwa da cuta. Idan aka duba sosai zai nuna akasin haka gaskiya ne.

Motsa jiki matsakaici, kamar yin jogging, a zahiri yana ƙarfafa martanin jikinku ga rashin lafiya. Hakan ya tabbata ga duka cututtukan ɗan gajeren lokaci, kamar cututtukan fili na numfashi na sama, da cututtuka na dogon lokaci, kamar ciwon sukari.

Yana da tasiri mai tasiri akan juriya na insulin

A cewar, fiye da Amurkawa miliyan 84 suna da prediabetes, yanayin da za a iya juyawa.

Rinjin insulin yana daya daga cikin alamun prediabetes. Kwayoyin dake jikinki kawai basa amsa insulin, sinadarin dake kiyaye matakan suga a cikin jini.

Labari mai dadi: A na binciken ya gano cewa gudu ko tsere a kai a kai yana rage karfin insulin a cikin mahalarta binciken. Masu binciken sun lura cewa raguwar kitsen jiki da kumburi na iya kasancewa a bayan inganta haɓakar insulin.

Zai iya taimaka kare ka daga mummunan tasirin damuwa

Ko kai ɗan wasa ne, mai sha'awar Hatha yoga, ko dabbar ƙwallon ƙafa, lallai za ka gamu da damuwa. Yin gudu yana iya kare kwakwalwa daga lahani na damuwa.

Wani binciken da aka gudanar ya gano cewa motsa jiki, kamar wasan motsa jiki, na iya inganta ingantaccen aiki da kare kwakwalwa daga koma baya dangane da tsufa da damuwa.

A daga Jami'ar Brigham Young sun gano cewa a tsakanin ɓerayen da ke fuskantar yanayi na damuwa, waɗanda aka ba su izini a kai a kai suka yi aiki a kan dabaran sun fi kyau, yin ƙananan kurakurai bayan bin layi da nuna mafi girman ikon tunawa da kewaya cikin fasaha.

Zai iya taimaka maka ka jimre da baƙin ciki

Motsa jiki tuntuni an san shi don taimaka wa mutane sarrafa alamun cututtukan ciki, amma sabon kimiyyar na iya taimakawa bayanin yadda.

An haɗu da matakan cortisol masu ɗaukaka zuwa aukuwa na ɓacin rai. Cortisol shine hormone da jikinku ya sake don amsa damuwa.

Nazarin 2018 ya binciki matakan cortisol a cikin mutanen da ke neman magani don damuwa. Bayan makonni 12 na cikakken motsa jiki, waɗanda suka motsa jiki a kai a kai a cikin binciken sun rage matakan cortisol a cikin yini duka.

Doctors a Mayo Clinic sun ba da shawara ga mutanen da ke da alamun damuwa ko damuwa don yin aikin motsa jiki da suke jin daɗi. Yin wasan motsa jiki misali ne kawai.

Don samun fa'ida daga aikin wasan motsa jiki:

• Yi amfani da ganima. Masana masu gudu sun ce za ku zama mai iya tsere sosai idan kuna amfani da abubuwan da kuke yi don motsa ku.
• Samun nazarin tafiya. Mai ilimin likitancin jiki wanda ya ƙware a horarwar wasanni na iya taimaka maka gudu cikin aminci da inganci.
• Ci gaba da motsa jiki gabaɗaya. Strengthara ƙarfi, mahimmanci, da daidaita horo don hana rashin nishaɗi da amfanar da jikin ku duka.

Yana sanyawa kashin bayanka sassauƙa yayin da kake shekaru

A tsakanin kasusuwa kasusuwa a bayanku, ƙananan, faya-fayan diski suna yin kamar faifan kariya. Fayafai ainihin jaka ne cike da ruwa. Zasu iya raguwa kuma suyi tsufa yayin da kuka tsufa, musamman ma idan kuna da rayuwar da ba ta dace ba.

Zama na dogon lokaci na iya ƙara matsi akan waɗannan fayafai a kan lokaci.

Labari mai dadi shine cewa yin gudu ko gudu yana kiyaye girma da sassaucin waɗannan fayafayan.

Ofayan mutane 79 ya gano cewa masu tsere na yau da kullun waɗanda ke gudu a tsayin mita 2 a kowane dakika (m / s) sun fi kyau tsaftacewar ruwa da matakan girma na glycosaminoglycan (wani nau'in mai mai) a cikin fayafai.

Waɗannan fayafai masu koshin lafiya da shaƙuwa su ne, da sauƙi za ku ji yayin da kuke motsawa a cikin kwanakinku.

Arshe amma tabbas ba ƙarami ba: Zai iya ceton ranka

Wani salon rayuwa, ko kuna wasa da bidiyo ko kuma kuna aiki a teburinku, na iya ƙara haɗarin mutuwarku da wuri. Abin da ba a san shi sosai ba shi ne cewa yin gudu a hankali a ɗan sau kaɗan a mako na iya sa ku daɗe sosai.

A cikin Nazarin Zuciya na Copenhagen City, masu bincike sun bi rukuni na masu tsere daga 2001 zuwa 2013. groupungiyar da ke da mafi kyawun rikodin rayuwa tsawon rai ita ce ƙungiyar da ke tafiya cikin saurin "haske" tsawon awa 1 zuwa 2.4, 2 zuwa 3 kwanaki a mako.

Binciken ya samu wasu suka, a wani bangare saboda ba a bayyana “haske” ba, kuma abin da ake ganin “haske” ne ga dan wasa na iya zama kalubale ga wani. Abubuwan binciken sun kuma sabawa sauran binciken da ke nuna tsananin motsa jiki na iya zama mafi alheri a gare ku.

Duk da haka, binciken ya tabbatar da abin da muka riga muka sani game da hawa kan matattakala ko bugawa hanya: Ba kwa buƙatar yin tsere kamar Caster Semenya ko gudanar da tsere kamar Yuki Kawauchi don samun fa'idar motsa jiki.

Heartungiyar Zuciyar Amurka ta ba da shawarar cewa ku kula da ƙafafunku sosai kafin, lokacin, da kuma bayan yin tsere. Sanya takalmi da aka yi don gudu, yi magana da mai magana game da abin da ake sakawa a jiki ko kayan adon baka, sa'annan a duba duk wata kumburi ko kumburi bayan an yi jog

Lokaci mafi kyau na rana don wasa?

Tabbas, mafi kyawun lokacin yin gudu shine wanda yake aiki a gare ku! Ga mutane da yawa, wannan na nufin yin wasa da safe kafin ranar wahalarsu ta cinye kowane lokacin hutu.

Nazarin da ke kwatanta sakamako daga motsa jiki a lokuta daban-daban na rana ya sami sakamako mai haɗuwa.

Binciken nazarin karatun na 2013 ya gano cewa, ga wasu maza, ƙarfin jimrewa don motsa jiki na motsa jiki ya ƙaru idan aka yi shi da safe.

Wani binciken da aka gudanar yanzunnan ya nuna cewa motsa jiki da safe na iya daidaita motsin ku na circadian, yana sanya sauƙin yin bacci da yamma da kuma sauƙin tashi da sassafe.

Binciken 2005 na wallafe-wallafen da ke tattare da motsa jiki da motsa jiki ya kammala cewa mafi kyawun lokacin yini na iya dogara da aikin.

Yayinda ayyukan da suka haɗa da ƙwarewa masu kyau, dabaru, da buƙatar tunawa da shawarar koyawa - kamar wasanni na ƙungiya - sun fi kyau idan aka yi su da safe, ayyukan juriya - kamar wasan tsere da gudu - na iya zama mafi inganci idan aka yi su da yammacin rana ko kuma da yamma. lokacin da zafin jikin ka ya fi girma.

Koyaya, masu binciken sun yi gargadin cewa yanke shawararsu na iya zama ƙari.

Idan asarar nauyi shine makasudinka, ya gano cewa mahalarta da suka motsa jiki da safe sun "rasa nauyi sosai" fiye da waɗanda suka motsa jiki da yamma. Daga qarshe, mafi kyawun lokacin yin wasa ya dogara da burin ka da salon rayuwar ka.

Don guje wa rauni:

• Sami madaidaicin kayan aiki. Don kiyaye kiyayewa daga rauni, yi aiki tare da pro don samun nau'in da ya dace kuma ya dace da takalmin gudu.
• Kar a wuce hankali. Yana iya zama alama cewa ƙarin faɗakarwa daidai yake da ƙananan tasiri, amma idan kai sabon mai gudu ne, kishiyar na iya zama gaskiya. suna da alaƙa da cushy, “maximalist” takalma ga alama yiwuwar cutar.
• Yi aiki mai kyau. Gudun kan ka a ƙasa ko kafadu ya faɗi yana sanya ƙarin damuwa ga sauran jikin ka. Idanu sama, kafadu baya da ƙasa, kirji ya ɗaga, ainihin tsunduma - wannan shine yadda zaka kiyaye raunin rauni a baya da gwiwoyin ka.
• Yi magana da likitanka da farko. Idan ka yi kiba ko an ɗan jima tunda ka motsa jiki, yi magana da likitanka kafin ka fara wasan tsere.

Layin kasa

Jogging wani nau'i ne na motsa jiki mai motsa jiki wanda kuke kiyaye saurin gudu a ƙarƙashin 6 mph. Yin jogging a kai a kai na iya taimaka muku rage nauyi, musamman idan ku ma ku canza abincinku.

Yin wasan motsa jiki na iya taimaka maka inganta lafiyar zuciyarka da tsarin rigakafi, rage juriya na insulin, jure damuwa da damuwa, da kiyaye sassauci yayin da kuka tsufa.