Abubuwa 6 da yakamata ku sani game da yin aiki akan lokacin ku

Wadatacce

• Yin Aiki akan Lokacinku? Wani nau'in Motsa jiki da kuke yi
• Cardio Yafi Koyarwar Karfi
• Koyar da Lokacinku Ba zai Haskaka Gudun ku ba
• Amma Yana Iya Taimakawa Da Wasu Alamomin
• Ba ku da yuwuwar samun rauni
• Kuma Ayyukanku Har Yanzu Zasu Yi Girgizawa Lokacin Yin Aiki A Lokacinku
• Bita don

Hailar ku da duk abin da ya zo tare da shi ya isa ya sa ku so ku zubar da dakin motsa jiki kuma ku zauna a kan gado tare da damfara mai zafi da jakar gishiri-da-vinegar chips. Amma wannan jaka na kwakwalwan kwamfuta ba ya yin wannan ciki ya kumbura wani ni'ima-yayin da mai kyau gumi sesh iya. Ga abin da kuke buƙatar sani game da yin aiki akan al'adar ku.

Yin Aiki akan Lokacinku? Wani nau'in Motsa jiki da kuke yi

Kar ku same mu ba daidai ba, kuna samun kanku a dunkule kawai don samun gindin ku zuwa dakin motsa jiki. Duk wani motsa jiki ya fi kowa-musamman lokacin da kuka himmatu wajen yin aiki akan lokacin ku-amma idan kuna neman samun madaidaicin gumi don ƙoƙarin ku, to ku sanya wannan aikin ya zama mai ƙarfi. Alyse Kelly-Jones, MD, ob-gyn a Novant Health Mintview OB/GYN ta ce "Motsa jiki mai ƙarfi na iya sakin ƙarin endorphins, waɗanda sune abubuwan jin daɗi da aka saki a cikin kwakwalwar mu lokacin da muke motsa jiki." Endorphins na taimakawa wajen rage radadin ciwo da kuma kawar da prostaglandins, wadanda sune sinadarai da ake samarwa a lokacin haila (da kuma a wasu lokuta, kamar lokacin da kuka ji rauni) wanda zai iya haifar da kumburi, ciwon tsoka, zafi, da zazzabi. Don haka yawan endorphins da kuka saki, ƙarancin jin zafi na lokacin ku. (Hakanan zaku ci waɗannan manyan fa'idodi takwas na horon HIIT a lokaci guda.)

Wani dalili don zuwa tsalle tsalle akan yoga? Hormones na jima'i. Matakan Progesterone da estrogen a zahiri sune mafi ƙanƙanta a lokacin haila, in ji Kelly-Jones, kuma wannan yana nufin jikin ku yana iya samun damar carbohydrates da glycogen cikin sauƙi fiye da yadda za su iya lokacin da isrogen ɗin ya kasance mafi girman lokaci (tsakiyar sake zagayowar ku) ). Wannan yana nufin man da jikin ku ke buƙata don yin ƙarfi ta hanyar saiti mai ƙarfi yana da sauƙin samuwa, kuma kuna iya matsawa da ƙarfi don samun mafi kyawun ɗan gajeren fashewar motsi mai sauri.

Cardio Yafi Koyarwar Karfi

Idan burin ku shine rage alamun PMS, to mako na hailar ku shine lokacin da yakamata ku mai da hankali sosai akan maƙalli da ƙasa akan barbell. Bincike ya nuna cewa akwai daidaituwa kai tsaye tsakanin ƙarfin iska da tsananin alamun alamun PMS: Lokacin da motsa jikin ku ya tashi, alamun PMS sun sauka. Amma lokacin da masana kimiyya suka duba don ganin ko abu ɗaya ya faru da ikon anaerobic - don haka, horarwar ƙarfi - sun gano cewa babu wata muhimmiyar alaƙa tsakanin masu canji guda biyu.

Ba tare da ambaton cewa zafin jikin ku a zahiri yana raguwa lokacin da kuke cikin haila, godiya ga raguwar hormones. Wannan yana ƙara yawan lokacin da yake ɗaukar jikinka don gajiya, kuma zaka iya adana ƙarin zafi ba tare da gajiyar tsarin juyayi na tsakiya ba. Abin da wannan ke nufi a gare ku: Waɗancan tazarar gudu za su ji sauƙi fiye da yadda suka yi tsakiyar zagayowar. (Mai alaƙa: Yadda ake Samun Mafi yawan Ayyukan Gudun Hijira na Sprint)

Koyar da Lokacinku Ba zai Haskaka Gudun ku ba

Fewan kwanaki na farko, lokacin da al'adar ku ke mafi nauyi, shine lokacin da wataƙila kuna iya yin ajiyan aji na TRX. Amma idan wannan ɓangare ne na ayyukanku na yau da kullun, to yana iya biya don tafiya ko ta yaya. Kelly-Jones ya ce motsa jiki na yau da kullun, na matsakaici na iya rage kwararar ku kowane wata, yana mai da shi ingantaccen hanyar rigakafin. Hakan ya faru ne saboda "Estrogen yana raguwa lokacin da aka rage kitsen jiki, kuma estrogen yana kara girma ga rufin mahaifa [wanda kuke zubarwa lokacin da kuke haila]," in ji ta. Fassara: Motsa jiki na yau da kullun (ƙari da abinci mai ƙoshin lafiya) na iya nufin ƙarancin kitse na jiki, wanda ke nufin ƙarancin isrogen da ƙarancin haila.

Abin takaici, wannan ajin TRX ba zai yi tasiri a kan kwararar ku nan take ba, in ji Kelly-Jones. "Da zarar sake zagayowar ta fara, zai zama abin da yake," in ji ta. Tunda rufin mahaifa ya riga ya yi kauri a cikin watan, a lokacin da kuka sami al'adar ku kawai yana kan aiwatar da zubar da shi saboda ba ku da juna biyu. Don haka yin aiki akan lokacin al'ada ba zai canza yadda abubuwa masu nauyi ke gudana a yanzu ba. (Har ila yau, ya kamata a lura: duk abin da kuke buƙatar sani game da yin jima'i a lokacin haila.)

Amma Yana Iya Taimakawa Da Wasu Alamomin

Yin aiki akan al'ada na iya taimakawa tare da wasu alamun bayyanar, kodayake, kamar wannan kumburin ciki mai ban tsoro. "Yayin da kuke gumi yayin motsa jiki, jikin ku yana zubar da ruwa, wanda zai iya rage kumburin kumburin," in ji Kelly-Jones. "Akwai [kuma] an yi karatu wanda ke haɗa babban matakin lafiyar jiki gaba ɗaya tare da ƙarancin alamun PMS." Halin da ake ciki: An buga bincike a cikin Jaridar Crescent na Kimiyyar Kiwon Lafiya da Halittu yana nuna cewa idan kun yi aiki sau uku a mako, musamman samar da lokaci don motsi wanda ke tayar da bugun zuciyar ku, to alamun kamar ciwon kai, gajiya, da ciwon nono na iya ragewa.

Ba ku da yuwuwar samun rauni

Ee, yana da kyau a matse a cikin zaman HIIT mai inganci lokacin aiki akan al'adar ku. Kuma a'a, babu wani dalili na damuwa game da ƙara haɗarin rauni. Kelly-Jones ta ce "Daidaita ayyukanku yayin da kuke yin haila haƙiƙa labari ne." "Komai wasan wasa ne mai kyau, sai dai idan kun zubar da jini sosai kuma ku zama marasa jinni. Sannan za ku iya samun ƙarin gajiya," don haka wataƙila ba za ku iya yin wahala kamar yadda kuka saba ba.

Bincike ya goyi bayan ta: Yayin da masana kimiyya suka gano cewa mata suna iya samun raunin ACL a wasu wurare na sake zagayowar su, wannan haɗarin yana ƙaruwa yayin lokacin preovulatory, wanda shine lokacin da aka fara samar da hormones, ovaries suna motsawa, follicle fara girma. Wannan yawanci yana faruwa daga ranakun 9 zuwa 14 na sake zagayowar kwanaki 28, don haka Ee, shine bayan kun sami haila (ranar farko ta haila ana ɗaukar ta ranar ɗaya daga cikin sake zagayowar ku, Kelly-Jones yayi bayani).

Ba tare da ambaton hakan ba, kodayake haɗarin rauni na mace ya fi girma, bincike kuma ya nuna cewa horon neuromuscular na iya yanke haɗarin a rabi. Masu bincike sun gano cewa haɗarin yana ƙaruwa saboda akwai bambanci a yadda gwiwoyin mata ke motsawa yayin al'ada idan aka kwatanta da kwai. Amma Timothy E. Hewett, Ph.D. (wanda ke nazarin tasirin hawan haila a kan rauni fiye da shekaru 15), ya gano cewa lokacin da aka koya wa 'yan wasa yadda za a rage nauyi a kan gwiwoyi da idon sawu da haɓaka ƙarfi da daidaitawa, yawan raunin ACL, rauni na idon kafa, da ciwon gwiwa gwiwa ya fadi da kashi 50 zuwa 60 cikin dari. Don haka kawai ƙarfafawa da koyon yadda za ku motsa jikin ku da kyau yayin da kuke aiki zai iya taimakawa - lokaci ko a'a. (Mai dangantaka: Shin yana da mahimmanci Wane umurni kuke aiwatar da atisaye a cikin motsa jiki?)

Ma'ana, kada ku ji tsoro kuma ku ci gaba da yin baftisma kamar kanku mara kyau.

Kuma Ayyukanku Har Yanzu Zasu Yi Girgizawa Lokacin Yin Aiki A Lokacinku

Sai dai idan kuna da jini mai nauyi sosai, kamar Kelly-Jones da aka ambata a sama, ba zai yiwu a yi tasiri a aikinku ba. Bayan binciken 241 fitattun 'yan wasa game da yadda al'adarsu ta shafi aikinsu, masu bincike sun lura cewa kimanin kashi 62 cikin 100 na su suna tunanin motsa jiki yana da kyau idan suna da lokacinsu idan aka kwatanta da lokacin da ba su yi ba. (Bugu da ƙari, kashi 63 cikin ɗari daga cikinsu sun ce ciwon nasu ya ragu yayin horo da gasa sabanin lokacin murmurewa.) Kuma don kada ku yi tunanin cewa sun fi ƙarfin iko saboda sun kasance manyan-manyan, san cewa hakan ba haka bane. . Wani binciken daga Jami'ar West Virginia ya gano cewa, lokacin da aka bincika yayin farkon farkon da na biyu na lokacin haila, mata masu tsere har yanzu suna yin daidai a lokutan su kamar yadda suke yi lokacin da ba su tashi ba. Don haka ci gaba da kama waɗancan sneaks - lokaci yayi da za a fara zufa.

Bita don