Menene Bambanci Tsakanin Jimrewa da Haƙuri?

Wadatacce

• Haƙuri da ƙarfi
• Misali na kwatanci
• Yadda ake kara duka biyun
• 1. Ka'idar SAID
• 2. Overload ka'ida
• 3. Neman sama da minti 150 a sati
• 4. Yoga ko tunani
• 5. Nemi bugun zuciyar ka
• 6. Gwada horon HIIT
• 7. Nemo darussan da kuka fi so
• 8. Kasance cikin ruwa
• Motsa jiki don gwadawa
• Lokacin da zaku lura da sakamako
• Lokacin da za a yi magana da pro
• Layin kasa

Idan ya zo ga motsa jiki, kalmomin “juriya” da “juriya” suna da ma'amala da gaske. Koyaya, akwai wasu banbancin ra'ayi tsakanin su.

Inaarfafawa shine ƙarfin tunani da na jiki don ɗora wani aiki na dogon lokaci. Lokacin da mutane suke magana game da ƙarfin hali, galibi suna amfani da shi don koma zuwa ga jin kasancewa yayin yin wani aiki.

Jimiri yana nufin karfin jikinku don ci gaba da motsa jiki na tsawan lokaci. Ya ƙunshi abubuwa biyu: ƙarfin zuciya da jijiyar wuya. shine ikon zuciyar ku da huhun ku don hura jikin ku da iskar oxygen. Endurancearfin jijiyoyin jiki shine ikon tsokokin ku suyi aiki ba tare da gajiya ba.

A cikin wannan labarin, zamu duba yadda zaku inganta ƙarfin ku da juriya ku zurfafa zurfin bambance-bambance tsakanin waɗannan sharuɗɗan.

Haƙuri da ƙarfi

Lokacin da mutane suke magana game da ƙarfin hali, yawanci suna magana ne akan ikon su na yin wani aiki ba tare da gajiya ba. Ana iya tunanin sa akasin gajiya, ko ikon jin kuzari na tsawan lokaci.

Samun ƙarfin hali ga ƙwararren ɗan wasan ƙwallon kwando na iya nufin samun damar tsallake dukkanin wasan ba tare da tsoma baki cikin aikin ba. Inaarfafawa ga kakan mai shekaru 85 na iya nufin samun isasshen kuzari don yin wasa tare da jikokinta.

Ba kamar jimiri ba, ƙarfin kansa ba shi da wani ɓangare na ƙoshin lafiyar jiki, amma sakamakon zama mai dacewa ne.

An rarraba lafiyar jiki sau da yawa zuwa abubuwa biyar:

1. jimiri na zuciya da jijiyoyin jini
2. sassauci
3. tsarin jiki
4. juriya na muscular
5. ƙarfin muscular

Akwai abubuwa biyu don jimiri: jimiri na zuciya da jijiyar wuya. Duk waɗannan abubuwan haɗin jiki ana iya auna su da kyau. Misali, ana iya auna lafiyar zuciya da jijiyoyin jini ta amfani da gwajin gudu mai nisan mil 1.5 kuma za a iya kwatanta sakamakon da alamomi na wasu kungiyoyin shekaru.

Ana iya amfani da gwaje-gwaje iri-iri don auna ƙarfin jiki kamar aƙalla gwajin turawa don jimiri na sama ko mafi girman gwajin zama don ƙarfin jimiri.

Misali na kwatanci

Maria mace ce 'yar shekara 43 wacce a yanzu ba ta da motsa jiki. Sau da yawa takan ji kasala da kasala kuma likitinta ya shawarce ta da fara motsa jiki. Maria ta fara shirin tafiya na tsawon mako 12 don inganta lafiyarta.

A ƙarshen makonni 12:

• Maria na da karin kuzari a duk rana kuma ta lura cewa ba ta gajiya kamar sauƙi (ingantaccen ƙarfin hali).
• Maria ta fi kyau a gwajin tafiya na mintina 15 fiye da yadda ta yi lokacin da ta fara shirinta (inganta ƙarfin hali).

Yadda ake kara duka biyun

Kuna iya inganta jimiri da ƙarfin ku ta hanyar yin motsa jiki na motsa jiki wanda ke ƙalubalantar huhun ku da zuciyar ku.

Anan akwai wasu nasihu don gina shirin jimiri:

1. Ka'idar SAID

Ofayan ɗayan ginshiƙan ginin ingantaccen shirin motsa jiki shine ka'idar SAID.

SAID yana tsaye don Adaayyadadden Haɓakawa ga Bukatun da Aka gabatar. Yana nufin jikinku zai daidaita da takamaiman nau'in aikin da kuke yi akai-akai. Misali, idan ka gina shirin motsa jiki wanda ya kunshi ayyukan motsa jiki na sama, karfin jikin ka zai inganta amma karfin jikin ka zai kasance daidai.

2. Overload ka'ida

Wani mahimmin ra'ayi don gina ingantaccen shirin dacewa shine ka'idar wuce gona da iri. Wannan ƙa'idar ta ƙunshi haɓaka ƙaruwa a hankali ko dai ƙarfi ko ƙarfi don ci gaba da inganta lafiyar ku.

Misali, idan kanaso ka inganta lokacin tafiyarka na mil 10, zaka bukaci motsa jiki a hankali ta hanyar kara ko dai:

• nisan da kake gudu
• saurin da kake gudu
• adadin lokacin da kake gudu

3. Neman sama da minti 150 a sati

Motsa jiki a kai a kai na iya taimaka wajan bunkasa matakan kuzarin ku ta hanyar taimaka muku yin bacci mai kyau da kuma kara yawan jini a cikin jikin ku.

Heartungiyar Zuciya ta Amurka ta ba da shawarar samun aƙalla minti 150 na motsa jiki a mako don ƙarfafa zuciyar ku da huhu. Samun sama da minti 300 a kowane mako yana da alaƙa da ƙarin fa'idodi.

4. Yoga ko tunani

Ciki har da ayyukan sauƙaƙa damuwa a cikin aikinka na mako-mako na iya taimaka maka shakatawa da haɓaka ƙwarewarka don ɗaukar ƙarin motsa jiki mai ƙarfi. Misalai biyu na ayyukan shakatawa sun haɗa da yoga da tunani.

A gano cewa ɗaliban likitanci waɗanda suka yi makonni shida na yoga da zuzzurfan tunani sun sami ci gaba sosai a cikin kwanciyar hankali, mayar da hankali, da jimiri.

5. Nemi bugun zuciyar ka

Burin zuciyar ku a yayin motsa jiki na motsa jiki shine kashi 50 zuwa 70 cikin ɗari na iyakar ku don ayyukan tsaka-tsaki, kuma kashi 70 zuwa 85 cikin ɗari na iyakar ayyukan ku.

Zaka iya kimanta yawan bugun zuciyar ka ta hanyar rage shekarun ka daga shekara ta 220. Misali, idan kai 45 ne, iyakar bugun zuciyar ka zai kai 175.

6. Gwada horon HIIT

Horarwar tazara mai ƙarfi (HIIT) ya haɗa da maimaitattun lokutan tazara mai tsaka-tsayi tare da lokutan hutu. Misali zai zama tseren dakika 10 tare da hutun dakika 30 tsakanin kowane tsere.

Tare da inganta lafiyarku da jijiyoyin jini, horon HIIT na iya inganta ƙwarewar insulin, hawan jini, da taimaka muku rasa mai mai ciki. Horarwar HIIT wani ci gaba ne na motsa jiki, kuma shine mafi dacewa ga mutanen da suka riga suke aiki.

7. Nemo darussan da kuka fi so

Mutane da yawa suna haɗuwa da samun dacewa da zuwa dakin motsa jiki, ɗaga nauyi, da tsere a kan sitir. Koyaya, koda kuwa baku jin daɗin waɗannan ayyukan ba, akwai hanyoyi da yawa don haɓaka ƙoshin lafiyar ku. Maimakon tilasta kanka yin aikin da ba ka so, yi tunanin ayyukan da kake jin daɗi.

Misali, idan kun ƙi gudu amma kuna son rawa, ɗaukar ajin rawa kamar Zumba hanya ce mai kyau don haɓaka ƙoshin lafiyar ku.

8. Kasance cikin ruwa

Don hana rashin ruwa a yayin aiki, yana da mahimmanci a kasance cikin ruwa, musamman idan kana aiki a yanayi mai zafi ko danshi. Idan zamanku ya yi tsawo musamman, kuna so kuyi la'akari da ɗaukar wutan lantarki don maye gurbin ma'adinan da suka ɓace yayin zufa.

Motsa jiki don gwadawa

Yin motsa jiki na motsa jiki a koyaushe yana ƙarfafa zuciyarka da huhu kuma yana inganta yanayinka, wanda zai iya taimaka maka gina ƙarfin hali da jimiri. Ayyukan motsa jiki suna nufin waɗanda ke haɓaka numfashi da bugun zuciya, kamar:

• a guje
• rawa
• iyo
• tanis
• kwando
• hockey
• brisk tafiya

Lokacin da zaku lura da sakamako

Idan kuna horarwa akai-akai kuma kuna ci gaba a lokaci-lokaci, zaku iya tsammanin ganin ingantaccen cigaba cikin watanni biyu zuwa uku.

Ci gaba na daukar lokaci. Theara nauyin da kake ɗagawa, nisan da kake motsawa, ko ƙarfin aikinka da sauri zai iya haifar da rauni ko ƙonewa. Yi ƙoƙarin ƙara wahalar aikinku a ƙananan matakai don rage haɗarin rauni ko ƙonawa.

Misali, idan kana gina wani shiri mai gudana, ba za ka so ka tafi daga tafiyar mil uku a kowane motsa jiki zuwa mil 10 a kowane motsa jiki a daidai wannan karfin ba. Mafi kyawun dabarun zai haɓaka zuwa mil huɗu a farkon, a hankali yana ci gaba zuwa mil 10 a cikin makonni da yawa.

Lokacin da za a yi magana da pro

Aiki tare da ƙwararren mai horarwa na iya zama mai amfani komai ƙimar lafiyar ku. Mai ba da horo zai iya taimaka muku tsara shirin da ya dace da ƙimar lafiyarku ta yanzu kuma zai taimaka muku saita maƙasudai masu kyau. Mai horarwa mai kyau kuma zai tabbatar da cewa baka ci gaba da sauri ba don rage haɗarin rauni.

Layin kasa

Kalmomin “juriya” da “jimiri” suna da ma’anoni iri ɗaya kuma galibi ana amfani da su ta hanyar musaya. Motsa jiki na motsa jiki na yau da kullun na iya taimaka maka haɓaka waɗannan halaye masu dacewa.

Masana sun ba da shawarar samun aƙalla mintina 150 na aikin motsa jiki a mako. Yin motsa jiki sama da minti 150 a kowane mako yana da alaƙa da ƙarin fa'idodin kiwon lafiya.