Yadda Ake Samun Babban Motsa jiki tare da Tafiyar Brisk

Wadatacce

• Menene dauke brisk tafiya?
• 1. Target bugun zuciya
• 2. Matakai a minti daya
• 3. Gwajin magana
• Menene amfanin tafiya da sauri?
• Da yawa adadin kuzari za ku iya ƙonawa daga saurin tafiya?
• Hanyoyi don haɓaka ƙona calori
• Yi tafiya tudu
• Trainingara horo na tazara
• Ryauke ma'aunin hannu
• Fasaha
• Mitar lokaci
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Tafiya cikin hanzari shine ɗayan motsa jiki mafi sauƙi da tasiri. Kuma, mafi kyau duka, watakila kuna da duk abin da kuke buƙatar farawa.

Kuna iya yin brisk, yawo da gumi a cikin gida ko a waje kuma ba tare da wani kayan aiki na musamman ba. Kyakkyawan takalmin motsa jiki game da duk abin da kuke buƙata don fara girbe lada mai yawa na saurin tafiya cikin sauri.

Mabudin samun babban motsa jiki tare da tafiya cikin hanzari shine kiyaye saurin da ke ba zuciyar ku da huhun ku wani aikin motsa jiki, amma ba wuya da za ku fita daga tururi da sauri ba.

Ci gaba da karatu don gano yadda zaka bunkasa lafiyar jikinka da tunaninka tare da tafiya cikin sauri da kuma fa'idodin da zaka iya samu daga wannan nau'in motsa jiki.

Menene dauke brisk tafiya?

Kalmar “tafiya a hanzari” ba ta da ma'ana. Shin yana da ɗan sauri fiye da yadda kake yi? Shin yana da sauri sosai?

Don taimakawa tabbatar da ainihin abin da ake nufi, akwai hanyoyi da yawa don auna saurin ku don tabbatar kun kasance a cikin yankin "brisk". Bari muyi kusa da kyau ga zaɓuɓɓuka guda uku don aunawa ko kuna tafiya a madaidaiciyar hanya.

1. Target bugun zuciya

Wata hanya don tantancewa idan kuna tafiya da sauri sosai shine auna bugun zuciyar ku.

Amintaccen bugun zuciya yayin motsa jiki, ga yawancin manya, shine kashi 50 zuwa 85 na mafi girman bugun zuciyar ka. Motsa jiki a bugun zuciyar da kake niyya yana nufin kana samun babbar fa'ida daga aikin motsa jiki.

A cewar Heartungiyar Zuciya ta Amurka:

• Bugun zuciyar ku a yayin motsa jiki mai ƙarfi kusan 50 zuwa 70 na yawan ƙarfin bugun zuciyar ku.
• Burin zuciyar ka yayin aikin karfi yakai kusan kashi 70 zuwa 85 na yawan bugun zuciyar ka.

Don haka, menene ainihin iyakar bugun zuciyar ku, kuma ta yaya kuka san abin da yake?

Matsakaicin bugun zuciyar ka ya buge 220 a minti daya (bpm) ya rage shekarun ka cikin shekaru. Don haka, ga ɗan shekara 40, zai zama 220 - 40 = 180 bpm.

Don gano kewayon bugun zuciyarka, yi abubuwa masu zuwa:

• Don kasan karshen bugun zuciyar ka, rubanya 220 bpm a rage shekarunka da 0.50 (50 bisa dari). Misali, ga dan shekara 40 zai zama 180 bpm x 0.50 = 90 bpm.
• Domin babban karshen bugun zuciyar ka, rubanya 220 bpm a rage shekarunka da 0.85 (kashi 85). Misali, ga dan shekara 40 zai zama 180 bpm x 0.85 = 153 bpm.
• Ga wannan mutumin, bugun zuciyar da suke so yayin tafiya zai kasance tsakanin 90 zuwa 153 a kowane minti daya.

Idan baka da tabbacin yadda zaka auna bugun zuciyar ka, ga yadda zaka yi:

1. Sanya matashin manuniyarka da na yatsunka na tsakiya a cikin wuyan hannu na hagu har sai ka ji bugun jini. Kada kayi amfani da babban yatsan ka don auna bugun zuciyar ka, tunda babban yatsan ka na da na shi na kansa. Wannan na iya ba ku karatun da ba daidai ba.
2. Duba agogo ko agogo, ka kirga yawan bugun da kake ji da dan yatsa na dakika 30.
3. Da zarar kana da wannan lambar, ninka lambar da 2 don samun bpm naka. Don haka, alal misali, idan ka kidaya buga 55 a cikin dakika 30, bugun zuciyar ka zai buge 110 a minti daya (55 x 2).

Don isa yankin bugun zuciyarku, ku yi niyya don jeren bpm masu zuwa dangane da shekarunku:

2. Matakai a minti daya

Wata hanyar da za a auna saurin ku ita ce ta lissafin matakan ku.

Wani binciken da aka buga a Jaridar British Journal of Sports Medicine ya nuna cewa idan za ku iya tafiya aƙalla matakai 100 a minti ɗaya, kuna tafiya cikin sauri don samun amfanin lafiyar jiki sosai.

Amfani da mai sa ido kan motsa jiki zai iya taimaka maka ci gaba da bin matakanka da kuma saurin saurin da kake yi.

Siyayya don mai bin diddigin motsa jiki akan layi.

3. Gwajin magana

A of figuring your Tafiyar tafiya ba ta buƙatar kowane lissafi. Madadin haka, don auna saurin ku, zaku fara magana yayin tafiya:

• Idan zaka iya magana cikin nutsuwa tare da rashin numfashi, da alama kana tafiya a matsakaiciyar amma brisk tace.
• Idan ba za ku iya magana da sauƙi ba saboda ba ku da numfashi, saurin yana da ƙarfi.
• Idan kuna iya rera waƙa da babbar murya, hanzarin zai yi jinkiri sosai da ba za a ɗauka tafiya ta hanzari ba. Idan zaka iya, yi ƙoƙari ka ɗauki saurin.

Menene amfanin tafiya da sauri?

Motsa motsa jiki na yau da kullun, kamar tafiya mai saurin tafiya, yana ba da fa'idodi da yawa na zahiri da tunani. Wasu fa'idodin bincike sosai sun haɗa da:

• Rage nauyi. Tafiya na iya taimaka maka rasa nauyi fiye da kima ta hanyar ƙona ƙarin adadin kuzari, ƙara ƙarfin tsoka, da haɓaka yanayinka don haka zaka iya ci gaba da tafiya.
• Inganta lafiyar zuciya da jijiyoyin jini. A cewar wani, yin tafiya kwana 5 a mako na iya taimaka ka rage kasadar kamuwa da cututtukan zuciya. Motsa jiki na yau da kullun na iya taimakawa rage matakan LDL (mara kyau) cholesterol a cikin jininka.
• Pressureananan hawan jini. Bincike ya gano cewa motsa jiki na motsa jiki na yau da kullun na iya taimakawa rage saukar jini.
• Sugarananan jini. Yin tafiya cikin sauri na yau da kullun na iya ƙara ƙwarewar insulin. Wannan yana nufin sel a cikin tsokoki sun fi iya amfani da insulin don zana cikin glucose don kuzari, duka kafin da bayan kun motsa jiki.
• Inganta lafiyar kwakwalwa. Bincike ya kuma nuna cewa motsa jiki na iya daukaka darajar kai, inganta bacci, gina karfin kwakwalwa, da sauransu.

Da yawa adadin kuzari za ku iya ƙonawa daga saurin tafiya?

Adadin da kuke ƙona calories ya dogara da dalilai da yawa, gami da:

• nauyin jikinka
• shekarunka
• jima'i
• nawa tsokar tsoka kake da shi
• atarfin da kuke aiki
• yaushe za ku yi aiki

Don ƙona mafi yawan adadin kuzari, zaku so yin tafiya cikin sauri. Hakanan zaku so yin tafiya na dogon lokaci.

Misali, zaku kona karin adadin kuzari idan kuna tafiya a tafiyar mil 4 a awa daya (mph) na mintina 35 fiye da idan kuna tafiya a hanzarin 3 mph na mintina 20.

Ga hoto na adadin kuzari da zaku iya ƙonawa, gwargwadon nauyinku da saurinku, idan kuna tafiya na awa 1. Raba wannan lambar ta 2 don gano ƙona kalori don tafiyar minti 30:

Hanyoyi don haɓaka ƙona calori

Don ƙona ƙarin adadin kuzari a kan tafiya, gwada waɗancan dabarun:

Yi tafiya tudu

Incara ƙwanƙwasa da tuddai zuwa hanyar tafiyarku na buƙatar zuciyarku, huhu, da tsokoki suyi aiki da ƙarfi sabili da haka ƙona ƙarin adadin kuzari.

Amfanin yin tafiya a kan abin hawa shi ne cewa zaka iya saita karkatarwar tafiyarka. Yawancin masarufi suna ba ka damar shigar da shirye-shiryen da aka tsara na abubuwan da suka dace, raguwa, da shimfidar wuri.

Trainingara horo na tazara

Horarwar tazara mai ƙarfi (HIIT) ya ƙunshi gajeren fashewar motsa jiki mai ƙarfi tare da wasu lokutan dawo da ƙarfi.

Misali, wannan na iya haɗawa da tafiya a sama cikin hanzari na mintina 5 sannan bi a hankali a kan ƙasa mai laushi na mintina 3, sannan maimaita wannan yanayin na minti 20 ko 30.

sun nuna cewa motsa jiki na HIIT hanya ce mai tasiri ta ƙona adadin kuzari da rage kitsen jiki a cikin ɗan gajeren lokaci.

Ryauke ma'aunin hannu

Nauyin nauyi mai nauyi wanda baya wahalar da hannayen ka na iya kara kokari a tafiyar ka kuma zai sa ka dan aiki kadan.

Fasaha

Don amfani da mafi yawan brisk tafiya, kuma don kauce wa rauni, yi kokarin amfani da wadannan dabaru lokacin tafiya:

• Ci gaba da kai, kallon gaba, ba ƙasa ba.
• Shakata wuyanka, kafadu, da baya, amma kada ka zame ko ka durƙusa.
• Rike bayanku a mike, kuma ku shiga cikin tsokoki na ciki.
• Yi tafiya tare da tsayayyar tafiya, mirgina ƙafarka daga diddige zuwa kafa.
• Arƙasa kaɗa hannunka, ko kuma ɗora hannunka kaɗan tare da kowane matakala.
• Idan tafiya a waje, baka da belun kunne ko kunnen kunne da karfi sosai ba zaka iya jin zirga-zirga ko wani yana zuwa a bayan ka ba.

Mitar lokaci

Heartungiyar Zuciyar Amurka ta ba da shawarar minti 150 na motsa jiki mai ƙarfi ko minti 75 na aiki mai ƙarfi a mako.

Idan ka bi shawarwarin don motsa jiki a madaidaiciyar hanya na mintina 150 a mako, maƙasudin da ya dace shi ne yin tafiya cikin sauri na mintina 30 a rana, kwana 5 a mako.

Idan tafiya na mintina 30 a wani lokaci yana da wahalar shiga cikin jadawalin ku, zaku iya raba shi zuwa tafiya uku na mintina 10 ko biyu na mintina 15 a rana. Yana da kyau a yada ayyuka a duk mako kuma a yi tafiyar akalla minti 10 a lokaci guda.

Kodayake motsa jiki na tsawan mintuna 150 manufa ce mai kyau don harba kowane mako, zaku sami fa'idodi ma idan kuka yi saurin tafiya na tsawon lokaci.

Layin kasa

Tafiya cikin sauri, koda na mintina 10 ne a lokaci guda, na iya amfani da lafiyarka da walwala ta hanyoyi da yawa.

Ta hanyar inganta gudan jinin ku, tafiya cikin sauri na iya inganta lafiyar zuciyar ku da huhun ku. Hakanan zai iya rage haɗarinku don yanayin kiwon lafiya da yawa kuma ya taimaka muku sarrafa nauyin ku.

Allyari ga haka, tafiya cikin sauri na iya inganta aikin kwakwalwar ku, inganta kuzarin ku, rage damuwa, da inganta barcin ku.

Idan kuna da wata damuwa ta rashin lafiya ko rauni, tabbas kuyi magana da likitanku kafin farawa tare da sabon shirin motsa jiki.