Yadda ake Samun Tasirin 'Afterburn' a cikin aikin ku

Wadatacce

• Bita don

Wasanni da yawa suna haifar da sakamako na ƙona ƙarin adadin kuzari koda bayan an yi aiki tukuru, amma bugun wuri mai daɗi don haɓaka ƙonawa duka ya zo ga kimiyya.

Yawan amfani da iskar oxygen bayan motsa jiki (EPOC) shine ka'idar ilimin lissafin jiki a bayan azuzuwan da ke haɓaka metabolism na tsawon sa'o'i 24-36 bayan aikin motsa jiki ya ƙare. Orangetheory Fitness alama ce ta ƙasa wacce ke amfani da wannan tsarin don taimakawa abokan cinikin su rasa nauyi da samun lafiya.

Azuzuwan na mintuna 60 na OTF suna amfani da injin tuƙi, injinan tuƙi, ma'aunin nauyi, da sauran kayan kwalliya, amma ainihin sirrin yana cikin masu lura da bugun zuciya da suke ba kowane abokin ciniki ya sa. Sa ido kan bugun zuciyar ku shine mabuɗin don tabbatar da cewa kun buga yankunan da suka dace da kuke buƙata don EPOC ta shiga, in ji Ellen Latham, wanda ya kafa Orangetheory.

"Lokacin da na samu abokan ciniki suna aiki a kashi 84 cikin dari na iyakar ƙarfin zuciya - abin da muke kira yankin orange-don 12-20 minutes, suna cikin bashin oxygen. Ba za ku iya samun numfashi ba, a lokacin ne lactic acid ke taruwa a cikin magudanar jinin ku,” in ji Latham. EPOC yana taimakawa rushe wannan lactic acid kuma yana taimakawa hanzarta metabolism. (Ga yadda ake samun iyakar bugun zuciyar ku.)

Saboda kun gigita tsarin ku sosai (a hanya mai kyau!), Zai ɗauki fiye da kwana ɗaya don dawowa al'ada. A wannan lokacin, adadin kuzarin ku yana ƙaruwa da kusan kashi 15 cikin ɗari na ƙona caloric na asali (don haka idan kun ƙone adadin kuzari 500 a cikin aikin ku, zaku ƙone ƙarin 75 bayan haka). Yana iya zama ba kamar ton ba, amma lokacin da kuke aiki a waɗancan matakan sau 3-4 a mako, waɗannan adadin kuzari suna ƙarawa.

Don sanin tabbas kuna aiki tukuru, kuna buƙatar mai duba bugun zuciya. Yana iya zama kamar babban jari, amma samun ikon auna kanku yana da mahimmanci don asarar nauyi. A zahiri, Latham ya yi imani da kimiyya sosai cewa membobi a Orangetheory suna samun masu sa ido na kansu don kiyayewa.

Mafi kyawun sashi shine ba lallai bane kuna buƙatar yin aiki a kashi 84 cikin ɗari na iyakar zuciyar ku na tsawon mintuna 12-20 - ana iya yada lokacin a duk lokacin motsa jiki. Don haka sauƙaƙa cikin ƙalubale amma mai yuwuwa taki ga mafi yawan aikin motsa jiki, jefa cikin ƴan motsa jiki gabaɗaya, kuma za ku ci gaba da ƙona adadin kuzari da daɗewa bayan kun bar dakin motsa jiki.

Bita don