Cardio vs. ightaukar Nauyi: Wanne ne Mafi Kyawu ga Rashin nauyi?

Wadatacce

• Cardio Burns Morearin Calories a kowane Zama
• Horar da nauyi yana taimaka muku wajen ƙona ƙarin kalori kowace rana
• Babban Taron Tazarar Tazara Yana Ba da Makamancin Fa'ida ga Cardio a Lessananan Lokaci
• HIIT Na Iya Burnone Karin Calories
• HIIT da Cardio na Gargajiya na Iya samun Tasiri Guda a kan Rage Kiba
• Yin Amfani da nau'ikan Motsa jiki da yawa na iya zama Mafi kyau
• Nawa Ya Kamata Ku Motsa Jiki a Mako?
• Wace Irin Motsa jiki Ya Kamata Ku Yi?
• Dukkan Abincin da Motsa Jiki Suna da Mahimmanci don Nasarar Tsawon Lokaci
• Layin .asa

Yawancin mutane da suka yanke shawarar rasa nauyi sun sami kansu a makale tare da wata tambaya mai maƙarƙashiya - ya kamata su yi zuciya ko ɗaga nauyi?

Su ne shahararrun nau'ikan motsa jiki guda biyu, amma zai iya zama da wahala ka san wanne ne ya fi amfani da lokacin ka.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da cardio vs horo mai nauyi don ƙimar nauyi.

Cardio Burns Morearin Calories a kowane Zama

Masana kimiyya da yawa sun binciko yawan adadin kuzari da mutane ke ƙonawa yayin ayyuka daban-daban.

Bisa ga wannan binciken, zaku iya amfani da nauyin jikinku don kimanta adadin adadin kuzari da za ku ƙona yayin nau'ikan motsa jiki daban-daban, gami da bugun zuciya da horo.

Don yawancin ayyukan, gwargwadon nauyin ku, yawancin adadin kuzari za ku ƙone.

Idan ka auna kilo 160 (kilogiram 73), zaka kona kusan adadin kuzari 250 a cikin mintina 30 na wasan gudu a matsakaiciyar hanya ().

Idan za ku yi gudu a cikin sauri na 6 mil a kowace awa, za ku ƙone kusan adadin kuzari 365 a cikin minti 30 ().

A gefe guda kuma, idan nauyinku ya yi daidai da adadin lokaci, ƙila za ku ƙone kusan adadin kuzari 130-220.

Gabaɗaya, zaku ƙona karin adadin kuzari a kowane zama na zuciya fiye da horo na nauyi don kusan adadin ƙoƙari.

Takaitawa: Adadin adadin kuzari da kuke konawa yayin motsa jiki ya dogara da girman jikinku da kuma yadda kuke motsa jiki sosai. Yawanci, motsa jiki na motsa jiki yana ƙone adadin kuzari fiye da aikin motsa jiki na motsa jiki na tsawon lokaci.

Horar da nauyi yana taimaka muku wajen ƙona ƙarin kalori kowace rana

Kodayake motsa jiki na horar da nauyi ba yawanci yana ƙona yawancin adadin kuzari kamar motsa jiki na cardio, yana da wasu mahimman fa'idodi ().

Misali, horar da nauyi ya fi inganci fiye da na zuciya a gina tsoka, kuma tsoka na kona karin adadin kuzari a hutawa fiye da wasu kayan kyallen takarda, gami da mai ().

Saboda wannan, yawanci ana cewa ginin tsoka shine mabuɗin don haɓaka ƙarfin hutunku - ma'ana, yawan adadin kuzari kuke ƙonawa a hutawa.

Studyaya daga cikin binciken ya auna gwargwadon hutun mahalarta yayin makonni 24 na horar da nauyi.

A cikin maza, horar da nauyi ya haifar da haɓakar 9% na hutawa mai narkewa. Abubuwan da ke faruwa a cikin mata sun kasance kaɗan, tare da ƙaruwa kusan 4% ().

Duk da yake wannan na iya zama mai kyau, yana da mahimmanci a yi tunani game da adadin adadin kuzari da wannan yake wakilta.

Ga maza, natsuwa yana ƙaruwa da kusan adadin kuzari 140 kowace rana. A cikin mata, kusan calories 50 ne kawai a kowace rana.

Sabili da haka, horar da nauyi da gina ɗan ƙaramin tsoka ba zai sa tasirin ku ya yi sama ba, amma yana iya ƙara shi da ɗan kaɗan.

Koyaya, horar da nauyi yana da sauran mahimmancin amfani mai ƙona calorie.

Musamman, bincike ya nuna cewa kuna ƙona karin adadin kuzari a cikin awanni masu biyo bayan zaman horo na nauyi, idan aka kwatanta da aikin motsa jiki (5, 6, 7).

A zahiri, akwai rahotanni game da hutawa na hutawa wanda aka ɗaukaka har zuwa awanni 38 bayan horarwa mai nauyi, yayin da ba a bayar da rahoton irin wannan ƙaruwa tare da cardio (7) ba.

Wannan yana nufin cewa abubuwan ƙona kalori na nauyi ba iyakance ga lokacin da kuke motsa jiki ba. Kuna iya ci gaba da ƙona adadin kuzari na awanni ko kwanaki bayan haka.

Ga yawancin nau'ikan motsa jiki, motsa jiki mafi tsanani zai ƙara adadin adadin kuzari da kuke ƙonawa bayan haka (8).

Takaitawa: Horar da nauyi na iya inganta haɓakar ku a kan lokaci, kodayake canje-canje ba su da girma. Hakanan, horar da nauyi yawanci yafi tasiri fiye da na zuciya a ƙara yawan adadin kuzari da kuke ƙonawa bayan motsa jiki.

Babban Taron Tazarar Tazara Yana Ba da Makamancin Fa'ida ga Cardio a Lessananan Lokaci

Kodayake motsa jiki da horo na nauyi sune shahararrun motsa jiki, akwai sauran zaɓuɓɓuka.

Ofayan waɗannan shine horarwar tazara mai ƙarfi (HIIT), wanda ya haɗa da ɗan gajeren gajeren motsa jiki mai saurin canzawa tare da lokutan dawo da ƙananan ƙarfi (,).

Yawanci, motsa jiki na HIIT zai ɗauki minti 10-30.

Kuna iya amfani da HIIT tare da nau'ikan motsa jiki daban-daban, gami da yin tsere, keke, tsalle-tsalle ko wasu ayyukan motsa jiki.

HIIT Na Iya Burnone Karin Calories

Wasu bincike sunyi kwatankwacin tasirin bugun zuciya, horon nauyi da HIIT.

Studyaya daga cikin binciken ya kwatanta adadin kuzari da aka ƙona yayin minti 30 na HIIT, horar da nauyi, gudu da kuma keken keke.

Masu binciken sun gano cewa HIIT ya ƙone 25-30% mafi adadin kuzari fiye da sauran nau'ikan motsa jiki ().

Koyaya, wannan ba lallai yana nufin cewa sauran nau'ikan motsa jiki basu da kyau ga asarar nauyi ba.

HIIT da Cardio na Gargajiya na Iya samun Tasiri Guda a kan Rage Kiba

Binciken da aka bincika fiye da 400 masu kiba da masu kiba sun gano cewa HIIT da na gargajiyar gargajiyar sun rage kitsen jiki da kewayen kugu zuwa irin waɗannan abubuwan ().

Mene ne ƙari, sauran bincike sun nuna cewa wasan motsa jiki na HIIT na iya ƙonewa game da adadin adadin adadin kuzari kamar na gargajiyar gargajiyar gargajiya, kodayake wannan ya dogara da ƙarfin motsa jiki.

Wasu bincike sunyi kiyasin cewa zaka iya ƙona kusan adadin kuzari 300 a cikin minti 30 na ko dai cardio ko HIIT idan ka auna kimanin fam 160 (kilogram 73) ().

Aya daga cikin fa'idar amfani da HIIT ita ce, zaku iya ɓatar da lokaci kaɗan kuna motsa jiki, tunda an haɗa lokutan hutu tsakanin tsawan lokutan aiki.

Takaitawa: Horarwar tazara mai ƙarfi (HIIT) na iya ƙona calories a cikin ɗan gajeren lokaci. Wasu bincike sun nuna yana iya ƙona karin adadin kuzari fiye da nauyi ko bugun zuciya. Gabaɗaya, zai iya haifar da irin wannan asarar nauyi zuwa bugun zuciya, amma tare da timearancin lokacin ciyarwa.

Yin Amfani da nau'ikan Motsa jiki da yawa na iya zama Mafi kyau

Kwalejin Koyon Wasannin Wasanni ta Amurka (ACSM) ɗayan ɗayan manya ne kuma ƙungiyoyi masu daraja waɗanda ke ba da shawarwarin motsa jiki.

Ya buga shawarwari na tushen shaidu don asarar nauyi ().

Nawa Ya Kamata Ku Motsa Jiki a Mako?

Gabaɗaya, ACSM tana faɗin cewa ƙasa da mintuna 150 a kowane mako na matsakaiciyar ƙarfi ko motsa jiki kamar ƙarfin zuciya mai yiwuwa bai isa ba ga asarar nauyi.

Koyaya, ya bayyana cewa fiye da minti 150 a kowane mako na wannan nau'in motsa jiki ya isa don taimakawa samar da asarar nauyi ga yawancin mutane.

Bugu da kari, bincike ya nuna cewa mutane kan rasa karin nauyin jiki lokacin da suke da matakai masu girma na motsa jiki ().

Wace Irin Motsa jiki Ya Kamata Ku Yi?

Abin sha'awa, bita na ACSM na binciken ya gano cewa horar da nauyi ba ya taimaka sosai ga asarar nauyi.

Koyaya, yana da mahimmanci a tuna cewa koda kuwa nauyin ku bai canza ba, kayan jikinku na iya inganta.

Misali, horar da nauyi na iya haifar da karuwar tsoka da rage kiba.

Idan tsoka da kitsen jikinku sun canza ta wannan adadin, sikelin na iya kasancewa daidai, duk da cewa kun sami lafiya.

Largeayan binciken da aka yi a cikin manya ko masu kiba 119 na taimakawa sanya komai cikin hangen nesa game da motsa jiki da rage nauyi. An rarraba mahalarta zuwa ƙungiyoyin motsa jiki uku: cardio, nauyi ko bugun jini da nauyi ().

Bayan watanni takwas, waɗanda suka yi cututtukan zuciya da na zuciya tare da nauyi sun rasa mafi nauyi da mai.

A halin yanzu, nauyin nauyi da ƙungiyoyin-da-nauyi sun sami mafi tsoka.

Gabaɗaya, ƙungiyar-da-nauyin nauyi suna da mafi kyawun canje-canje abubuwan haɗin jiki. Sun rasa nauyi da kitse, yayin da kuma suke samun tsoka.

Wannan yana nufin cewa shirin da ke haɗuwa da zuciya da nauyi na iya zama mafi kyau don haɓaka haɓakar jikin ku.

Takaitawa: Cardio ya fi tasiri fiye da horar da nauyi wajen rage kitsen jiki idan kun yi sama da minti 150 a mako. Horar da nauyi ya fi kyau ga gina jiki. Haɗin haɗin zuciya da nauyi na iya zama mafi kyau don haɓaka haɓakar jikin ku.

Dukkan Abincin da Motsa Jiki Suna da Mahimmanci don Nasarar Tsawon Lokaci

Yawancin mutane sun san cewa motsa jiki da lafiyayyen abinci suna da mahimmanci don ƙoshin lafiya.

Duk manyan kungiyoyin kiwon lafiya suna ba da shawarar canza tsarin cin abinci da motsa jiki na yau da kullun don haɓaka ƙimar nauyi ().

Jajircewa kan mafi kyawun shirin motsa jiki bai isa ba, saboda har yanzu kuna buƙatar kula da abincinku idan kuna son inganta ci gaban ku.

Bincike ya nuna cewa ingantaccen shirin don asarar nauyi na lokaci mai tsawo ya hada da rage matsakaicin kalori da kuma shirin motsa jiki mai kyau ().

Duk da yake mutane da yawa sun san cewa lafiyayyen abinci yana da mahimmanci ga asarar nauyi, wasu suna wuce gona da iri kuma suna cewa cin abinci shine kawai abin da ke da mahimmanci.

Duk da haka, yana da mahimmanci a gane cewa motsa jiki yana taimaka ma.

Reviewaya daga cikin bitar kimiyya ciki har da mutane sama da 400 sun bincika tasirin hasara na abinci tare da motsa jiki kuma idan aka kwatanta su da tasirin sauye-sauyen abincin kawai.

Masu binciken sun gano cewa haɗuwa da canjin abinci tare da motsa jiki ya haifar da ƙarancin nauyi mai nauyi na 20% fiye da sauye-sauyen abincin kawai bayan tsawon makonni 10 zuwa shekara guda ().

Mene ne ƙari, shirye-shiryen da suka haɗa da abinci tare da motsa jiki sun kuma fi tasiri fiye da rage cin abinci ita kaɗai wajen kiyaye asarar nauyi bayan wata shekara.

Takaitawa: Ingantaccen abinci mai kyau da tsarin motsa jiki mai kyau sune abubuwa biyu masu mahimmanci don nasarar nasarar asarar nauyi na dogon lokaci. Shirye-shiryen asarar nauyi wanda ya haɗa da motsa jiki na iya haifar da ƙarancin nauyi da ingantaccen kiyaye nauyi akan lokaci.

Layin .asa

Duk nau'ikan bugun zuciya da na nauyi suna iya taimaka maka samun lafiya da kuma dacewa.

Aikin motsa jiki na kone mafi adadin kuzari fiye da motsa jiki na horar da nauyi.

Koyaya, haɓakar ku na iya kasancewa mai ɗaukaka tsawon lokaci bayan nauyi fiye da na zuciya, kuma ɗaga nauyi ya fi kyau don gina tsoka.

Don haka, ingantaccen shirin motsa jiki don inganta haɓakar jiki da lafiya ya haɗa da zuciya kuma nauyi. Zai fi kyau ayi duka.