Aerobic azumi (AEJ): menene menene, fa'idodi, rashin amfani da yadda ake yinshi

Wadatacce

• Yadda ake yin
• Fa'idodi da rashin amfanin aikin motsa jiki mai saurin motsa jiki
• Shin saurin motsa jiki yana rage nauyi?
• Mecece mafi kyawun hanyar rage nauyi?

Motsa jiki mai saurin motsa jiki, wanda aka fi sani da AEJ, hanya ce ta horo da yawancin mutane ke amfani da ita da nufin rage kiba da sauri. Wannan aikin yakamata ayi a ƙananan ƙarfin kuma yawanci ana yin shi a kan komai a ciki bayan farkawa. Wannan dabarar tana da manufa don sanya jiki yayi amfani da kayan mai don samar da kuzari, tunda a lokacin azumi sunadaran glucose sun ƙare.

Irin wannan horon har yanzu ana ci gaba da nazari kuma ana tattaunawa sosai a tsakanin masu sana'a, saboda yana iya haifar da rashin daidaituwa a cikin jiki, kamar rashin jin daɗi ko hypoglycemia, ba tare da dole asara nauyi ba. Koda raunin sunadarai kuma, sakamakon haka, asarar tsoka na iya faruwa. Don warware wannan batun, wasu mutane sun zaɓi ɗaukar wani nau'in kari, kamar su BCAA, wanda shine ƙarin abin da ya ƙunshi amino acid wanda ke iya hana ɓarna tsoka, amma wannan na iya yin watsi da azumi.

Yadda ake yin

Aikin motsa jiki mai saurin azumi ya kamata a yi da sassafe, tare da yin awanni 12 zuwa 14, ba tare da amfani da abubuwan kari ba, kamar su BCAA, kuma ya zama yana da ƙarancin ƙarfi, tare da yin tafiyar kimanin minti 45 da aka ba da shawara. Yana da mahimmanci a sha ruwa kafin, lokacin da bayan motsa jiki kuma a guji yin hakan kowace rana ko na tsawan lokaci, kamar yadda motsa jiki mai saurin motsa jiki ke rasa ingancinsa na dogon lokaci.

Fa'idodi da rashin amfanin aikin motsa jiki mai saurin motsa jiki

Motsa jiki mai saurin motsa jiki dole ne yayi la'akari da batutuwa da dama ta yadda zai zama mai amfani ga mutum. Don samun sakamako mai gamsarwa, dole ne a yi la'akari da nau'in abinci, halayen hypoglycemic, yanayin zuciya da yanayin jiki.

Wasu fa'idodisune:

• Ana sarrafa abinci cikin sauri, saboda akwai raguwar samarwa da ƙaruwa ga ƙwarewar jiki ga insulin;
• Muscleara yawan ƙwayar tsoka, kamar yadda akwai haɓaka a cikin samar da haɓakar haɓakar girma, GH;
• Inara yawan kuɗin kuzari;
• Rashin mai, kamar yadda jiki ya fara amfani da kitse a matsayin tushen farko na kuzari.

Kodayake yana da fa'idodi da yawa, yana da mahimmanci a guji yin horo na saurin motsa jiki kowace rana, saboda hanya ce mara kyau a cikin lokaci mai tsawo, tunda ana iya ɗaukar jikin zuwa yanayin ceton makamashi, wanda a cikinsa akwai raguwar kashe kuɗi na kuzari yayin motsa jiki. Ta haka ne, wasu rashin amfani sune:

• Otarfafawa yayin wasan motsa jiki;
• Raguwar aiki a cikin shekara;
• Rashin daidaituwa a cikin jiki;
• Mafi girman damar yaduwar cututtuka;
• Ciwon motsi;
• Sumewa;
• Rashin hankali;
• Hypoglycemia;
• Rage yawan jijiyoyin jiki saboda karyewar sunadarin jiki, a cikin yanayin motsa jiki na azumi tare da tsananin karfi.

Yana da mahimmanci a tuna cewa ba duk mutane bane zasu sami fa'idodi iri ɗaya na horon azumi kuma, sabili da haka, abin da ya fi dacewa shine ƙwararren masanin ilimin motsa jiki ya nuna shi don ƙirƙirar dabaru don haɓaka tasirin AEJ.

Shin saurin motsa jiki yana rage nauyi?

Idan ana yin horo tare da ƙananan ƙarfi, a wasu ranaku masu zuwa tare da jagorar ƙwararru, ee. Motsa jiki mai saurin motsa jiki ya ta'allaka ne da cewa a cikin azumi jiki yana amfani da dukkan wuraren adana glucose don kula da ayyukan jiki, yana sauƙaƙa wa jiki amfani da shagunan kitse don samar da kuzari don motsa jiki da sassafe.

Koyaya, irin wannan horon ya fi tasiri ga waɗancan mutanen da ke da ƙarancin abincin kalori, tuni suna da yanayin jiki kuma jiki na iya amfani da mai a matsayin tushen tushen makamashi na farko. Bugu da kari, domin a zahiri rasa nauyi tare da motsa jiki a kan komai a ciki, yana da muhimmanci a sha ruwa kafin da lokacin motsa jiki kuma a yi kasa-kasa, kamar tafiya, na tsawon minti 40.

Idan motsa jiki da aka yi a kan azumi yana da ƙarfi sosai, kamar yin tazara ta lokaci ko HIIT, za a iya samun asarar ɗumbin tsoka, jiri, suma ko jin ciwo. Ara koyo game da HIIT.

Dubi bayanin malaminmu na abinci mai gina jiki a cikin bidiyo mai zuwa:

Mecece mafi kyawun hanyar rage nauyi?

An riga an tabbatar da ilimin kimiyya cewa asarar nauyi yana da alaƙa kai tsaye da daidaitaccen abinci, tsawon lokaci da ƙarfin motsa jiki.

Motsa jiki mai saurin motsa jiki, duk da samun damar kara amfani da kitse don samar da kuzari, ya fi alakanta asarar sinadarin tsoka, fiye da a zahiri tare da rage nauyi, saboda mutane da yawa sun gama yin irin wannan motsa jiki ba tare da kyakkyawar jagora ba.

Dubi waɗanne ne mafi kyawun motsa jiki don rasa nauyi.