Za ku iya zama a cikin sura idan kun ƙin motsa jiki mai wuyar gaske?

Wadatacce

• Bita don

Hey can, ni ne! Yarinyar a layin baya na kekuna, tana ɓoyewa daga malamin. Yarinyar ta tsinci kanta a ƙwallon ƙwallo. Yarinyar da ke jin daɗin saka rigar motsa jiki, amma saboda kawai suna da daɗi sosai kuma galibi suna da salo.

Ina jin daɗi lokacin da nake aiki, amma aikin da na fi so shine yoga. Yoga kullum. An yi rajista don ClassPass, wanda ke nufin ina da ɗaruruwan azuzuwan New York City a hannuna, amma ina ci gaba da ɗaukar nau'ikan namaste daban-daban. Abokai akai-akai suna gayyace ni tare da azuzuwan wasan motsa jiki - sansanonin boot, tuƙi, gudu, juyi-amma koyaushe ina ƙi.

Na ƙi jin kamar ba zan iya numfashi ba. Na ƙi jin kamar zuciyata za ta bar hakarkarina.Ina ƙin cewa fatar jikina ta rikiɗe zuwa launin ruwan hoda a cikin mintuna huɗu na cardio kuma ta kasance a haka har tsawon sa'o'i bayan haka, kamar na yi ta naƙuda. (FYI: Ciwon tsoka bayan aikin motsa jiki yana bugun mutane a lokuta daban-daban.)

Shin ina ɓata lokaci na, kodayake, ta hanyar zuwa yoga kawai? Ee, Ina samun fa'idodin zen na sauƙaƙe damuwa da zurfin numfashi, amma yana yiwuwa ina yin jack squat don jikina. Don haka na isa don tattauna batun tare da wasu ƙwararrun masana: Daniel V. Vigil, MD, farfesa a Makarantar Medicine ta UCLA ta David Geffen, da Felicia Stoler, masanin abinci mai gina jiki da motsa jiki.

Kai tsaye daga jemage, likitocin biyu sun yi taka tsantsan don su ce kada in buga yoga. Bincike ya nuna Yana da kyau a yi Aiki a Ƙaramar Hankali. Kuma a kimiyyance, yoga yana da wasu kyawawan fa'idodi. Wasu suna da sauƙin auna nauyi-nauyi, ƙaruwa da ƙarfi- "amma sannan akwai ingantacciyar kuzari, kwarin gwiwa, da sauran fa'idodin hankali," in ji Vigil. (Ahem, kamar waɗannan Fa'idodin Kiwon Lafiya 6 na Yoga.)

Hakanan, ba daidai ba ne a ba da shawarar cewa duk masoya na cardio sune alamomin lafiya ta atomatik. Ya dogara da jikin ku, nau'in cardio, irin ƙarfin da kuke aiki, da sauransu. "Gaskiyar ita ce, zaku iya yin 'yan awanni na motsa jiki a mako, amma idan kuka kashe sauran lokacin akan ƙarshenku, hakan yana da illa kamar shan sigari," Stoler ya nuna.

To, an ɗauki batu. Yin yoga tabbas yana da kyau fiye da rashin yin komai kwata-kwata. Amma ta hanyar tsallake manyan motsa jiki, zuciyata ba ta samun koshin lafiya. "Ba ku aiki a kan tsarin ku na numfashi na zuciya," Stoler ya bayyana, kuma amfanin cardio a bayyane yake. "Ƙananan bugun zuciya, mafi kyawun matakan glucose na jini, ƙananan cholesterol, ƙaƙƙarfan ƙasusuwa, da kiyaye ƙwayar tsoka," in ji ta. Kuma waɗannan kaɗan ne kawai. (Yakamata a lura: Ba lallai ne ku yi Gudu da Nesa ba don cin fa'idodin Gudun.)

Na san cardio ya zama dole. Na san yana da mahimmanci ga lafiyar jiki da tsawon rai. To me ya sa na yi tauri a jikina, kuma me ya sa na tsani rayuwata (na tsawon mintuna arba'in da biyar, akalla)? Da alama counter-ilhama.

Vigil ya zargi "ciwon metabolic." "Abin da hakan ke nufi shine, lokacin da kuke aiki tuƙuru, kun buga ƙofar lactate, ko kuma lokacin da lactic acid a cikin tsokar ku ya fara ƙonewa." Tabbas, wannan kuma alama ce ta cewa kuna samun ingantaccen motsa jiki a ciki, saboda tsokoki suna canzawa. "Lokacin da ya gina zuwa babban matakin, ba shi da daɗi," in ji Vigil. "Tabbas kun san abin da ake ji." Lallai. (Amma Zaku Iya-kuma Ya Kamata-Tura Ta Ciwo A Lokacin Aikinku.)

Makullin shine yawanci don koyon ƙauna-ko aƙalla jure wa-na konewa. "Wasu mutane kawai suna jin rashin jin daɗi, don haka ba su da numfashi, saboda ba su da sharaɗi," in ji Stoler. An yi sa'a, hakan na iya canzawa. "Mafi yawan kiba har yanzu yana iya koyon gudu. Abun ban mamaki game da jikin ɗan adam shine zai iya daidaitawa. Zai iya koya," in ji ta. Don haɓaka jimiri, ya kamata ku shiga sa'o'i uku zuwa huɗu da rabi a dakin motsa jiki a mako.

Na yi niyyar koyon yadda zan so shi, ta hanyar tilasta wa kaina yin dukan ayyukan da na ƙi. An ƙi. Maganata na ciki a aji na Pure Barre wani abu ne kamar haka: Na ƙi wannan. Me yasa mata suke yiwa kansu haka? Wannan shi ne duk abin da ba daidai ba tare da kwarewar mace. Me yasa muke azabtar da kanmu haka? Barre ba nawa ba ne.

Spinning har yanzu ba haka bane, ko dai-na ba shi guguwa (yi hakuri) a karon farko tun 2011, lokacin da na kusan yin tsalle a cikin aji. Soul-ification na wasanni (tunanin bugun kiɗa da fitilun fitilu) ba ƙaramin tashin hankali bane, aƙalla ba a gare ni ba.

Hakika, Beyonce shine gare ni. Na ɗauki ajin rawa inda muka koyi wasan kwaikwayo ga Sarauniya B ta "Ƙidaya." Daga nan sai na je wani yanayi na Bollywood inda muka bugi sanduna cikin rawar jiki a kasa. Sannan ajin aji wanda ya kasance mintuna talatin na motsa jiki na motsa jiki kamar tsalle tsalle, biye da mintuna talatin na shimfidar salon yoga. Shin wannan jin daɗi da yawa na iya yin tasiri a kan lafiyata?

"Ya kamata ku yi aiki tuƙuru ta yadda ba za ku iya ci gaba da tattaunawa da abokin aikinku ba, amma cikin sauƙi za ku iya ba da gudummawar gajerun jimloli," in ji Vigil. Kuna aiki tuƙuru idan ba za ku iya magana ba, ku yi haske, ko jin kamar zuciyar ku za ta fashe daga ƙirjin ku. Sa'ar al'amarin shine, babu wani sabon azuzuwa na da ya sa na ji haka-amma zan iya cewa ina samun motsa jiki tare da wannan gwajin magana. Hakanan ya sa na fahimci dalilin da yasa malamai ke ci gaba da tambaya, "YAYA MUKE YI?" Suna son tabbatar da cewa har yanzu kuna iya ba da amsa!

Bayan na gwada waɗannan sabbin hanyoyin, kwatsam ban shagala da gumi gashina ba. Ban tuba ba tukuna. Sabuwar aikina na yau da kullun shine kashi 80 na yoga da rawa kashi 20 cikin ɗari, kuma gaba ɗaya babu laifi. Ina alfahari da kaina kawai don motsi. (Za ku iya danganta? Duba Me yasa Gym ba kawai don Mutane masu fata bane.)

Bita don