Nawa ne Yawan Motsa Jiki?

Wadatacce

• Kuna Samun Motsa "Kaɗan Karamin"?
• Gano Yawan Motsa Jiki na "daidai"
• Ee, Yana yiwuwa a Motsa Jiki "Da yawa"
• Alamomin gama gari da Alamomin da kuke Aiwatarwa da yawa
• Warkarwa daga Ciwon Ciwon Ciki
• Layin Kasa
• Bita don

Kuna iya amfani da tsarin Goldilocks-esque zuwa abubuwa da yawa (kun sani, "ba babba ba, ba ƙarami ba, amma daidai ne"): oatmeal, jima'i, kumburi a kowane mako, sau nawa kuke cirewa. Kuma wannan tsarin yana tafiya don motsa jiki, ma.

Wataƙila kun san yana yiwuwa ku ma kadan motsa jiki. Amma ka san yana yiwuwa a samu da yawa? Iya. Alena Luciani, MS, CSCS, ƙwararre da kwaskwarima ta ce "Motsi na yau da kullun abu ne mai kyau, amma yana yiwuwa a wuce gona da iri kuma a zahiri ku shiga tafarkin burin ku na motsa jiki, yin cutarwa fiye da kyau ga jikin ku." kuma wanda ya kafa Training2xl.

Amma nawa motsa jiki ya yi yawa, kaɗan kaɗan ne, kuma ta yaya za ku san lokacin da kuka sami wurin zaki? Duk wannan, a ƙasa.

Kuna Samun Motsa "Kaɗan Karamin"?

Kuna iya duba shawarwarin Ma'aikatar Lafiya da Ayyukan Dan Adam (HHS) don auna yawan motsa jiki da kuke buƙata don lafiyar gaba ɗaya (watau mafi ƙarancin adadin motsa jiki da yakamata ku samu kowane mako). Ga tsofaffi masu shekaru 18 zuwa 64, HHS tana ba da shawarar aƙalla mintuna 150 na matsakaicin aikin motsa jiki a mako ko aƙalla mintuna 75 na ƙarfin motsa jiki a kowane mako. (A matsayin mai wartsakewa: Kuna iya amfani da gwajin magana don auna ƙarfin ku. Yayin ayyukan motsa jiki masu matsakaici, kuna iya yin magana amma za ku kasance da ƙarfi. Yayin aikin motsa jiki, ba za ku iya yin magana da yawa ba kwata-kwata.) Har ila yau, ƙarfafa yin motsa jiki wanda ke inganta daidaiton ku da gina ƙarfin tsoka sau biyu ko fiye a mako.

Haɗa ayyukanku na mako -mako kuma gane cewa kuna samun ƙasa da adadin da aka ba da shawarar? Kuna cikin kamfani mai kyau: Kashi tamanin cikin dari na manya ba sa iya saduwa da mahimmin aikin motsa jiki da ƙarfi na mako -mako na HSS. Amma wannan ba ya ba ku izinin wucewa kyauta don zama a zaune! Gwada ƙara minti 10 na motsi zuwa jadawalin ku kowace rana (kamar wannan motsa jiki na jiki ko wannan motsa jiki na lokaci.)

Gano Yawan Motsa Jiki na "daidai"

Idan kun riga kun kasance ɗan wasan motsa jiki na yau da kullun, shawarar HSS na iya yi muku ƙaranci. Har ila yau, waɗannan su ne mafi ƙarancin adadin ayyuka da aka ba da shawarar. "HSS ta yarda da cewa ƙarin motsa jiki yana zuwa tare da ƙarin fa'idodin kiwon lafiya," in ji masanin ilimin motsa jiki Pete McCall, MS, C.S.C.S., CP, mai watsa shirye -shiryen All About Fitness Podcast. Kuma, idan kuna da takamaiman manufa - alal misali, rasa nauyi, ƙara ƙarfi, zama mafi kyau a takamaiman wasanni - da alama kuna buƙatar motsa jiki fiye da hakan, in ji shi. (Dubi: Yawan Motsa Jiki da kuke Bukata Gaba ɗaya ya dogara da Manufofin ku)

Misali, jagororin Kwalejin Magungunan Wasanni na Amurka na 2019 sun bayyana cewa, yayin da minti 150 zuwa 250 na motsa jiki a kowane mako na iya haifar da sakamako mai ƙarancin nauyi, kuna buƙatar motsa jiki sama da mintuna 250 a kowane mako kuma a matsakaicin taƙaita abincin ku (misali. : a cikin binciken, sun kalli mutanen da suka cinye calories 1,200-2,000) don ganin sakamako mai ban mamaki. A aikace, wannan yana kama da yin aiki na awa ɗaya, kwana biyar a mako.

Hakazalika, yayin yin kwana biyu a mako na aikin ƙarfin aiki na gabaɗaya zai tallafa wa ci gaban tsoka, don isa iyakar ƙarfin gina jiki, kana buƙatar mayar da hankali kan horar da kowane ƙwayar tsoka sau biyu a mako, bisa ga bita a cikin jarida. Magungunan Wasanni. Wannan yana iya nufin ƙarfafa horo sau hudu zuwa sau biyar a mako da kuma raba shi ta ƙungiyar tsoka (kamar tsarin horarwa na jiki) ko tabbatar da cewa kuna bugun kowace ƙungiyar tsoka guda ɗaya yayin lokutan ƙarfin jikin ku duka.

Bayan shawarwarin HSS, tantance adadin daidai gwargwado na motsa jiki a gare ku yana nufin yin la’akari da burin ku na motsa jiki, shekarun horo, halayen abinci mai gina jiki, matakan damuwa, jadawalin bacci, da ƙarfin horon da kuke yi, a cewar ku Luciani. "Kyakkyawan jadawalin horo yana ɗaukar [duk waɗannan abubuwan]," in ji ta. (Ex: Ga yadda ake gina cikakkiyar shirin motsa jiki don gina tsoka ko don asarar nauyi.)

Ee, Yana yiwuwa a Motsa Jiki "Da yawa"

Idan ya zo ga motsa jiki, kuna iya tunanin ƙari shine kullum mafi kyau, amma Luciani da McCall duka sun yarda cewa ba gaskiya ba ne. Luciani ya ce "Idan kuna yawan motsa jiki tsawon makonni ko watanni a lokaci guda, kuna sanya jikin ku cikin hadarin kamuwa da cutar rashin lafiya," in ji Luciani. (Mai alaƙa: Na Fara Motsa Rami Kuma Yanzu Nafi Koyaushe)

Overtraining syn-hah?? Lokacin da kuke motsa jiki, hakika kuna karya zaren tsokar ku. Yawanci, wannan abu ne mai kyau saboda lokacin da jiki ke gyarawa da sake gina su, kuna da ƙarfi fiye da yadda kuke a da (#samun). Amma domin tsarin gyara ya faru kuna buƙatar isasshen barci, abinci mai gina jiki, hutawa, da kuma murmurewa, in ji Luciani. Kasa baiwa jikin ku waɗannan abubuwan, kuma kuna tsoma baki tare da ikon jikin ku don samun ƙarfi. "Idan ka ci gaba da samun hanyar da jikinka zai sake gina kansa daga lalacewar aikin motsa jiki na baya, za ka dauki jikinka zuwa wani wuri na damuwa mai tsanani, wanda ake kira overtraining syndrome," in ji ta.

Hanya ɗaya don yin tunani game da ita: Yawan motsa jiki + rashin isassun man fetur + rashin isasshen hutu --> yawan damuwa = ciwo mai yawa.

Shin overtraining syndrome wani abu ne da jama'a ke buƙatar damuwa akai? Gabaɗaya magana, a'a. "Amma wani abu ne da ya kamata duk masu motsa jiki su sani, musamman tun da yake ana ci gaba da inganta yanayin motsa jiki," in ji McCall. Idan kai ɗan wasan CrossFit ne, marathon ko masu tsere na jimiri, mai son shagon motsa jiki, kwanan nan sun sadaukar da sabon tsarin motsa jiki, ko kuma wanda ke tunanin ranakun hutawa suna da daɗi, kai mai saukin kamuwa ne, in ji shi.

Alamomin gama gari da Alamomin da kuke Aiwatarwa da yawa

"A gaskiya babu wata hanya ta ba da amsa mai inganci ga tambayar' nawa motsa jiki ya yi yawa," in ji Luciani. Akwai dalilai da yawa a cikin lissafin (sake: abinci mai gina jiki, damuwa, ƙarfi, shekaru, da sauransu), in ji ta. Amma yayin da babu wani-girma-daidai-duk doka don lokacin da overtraining ciwo ya buge, akwai su ne Alamun gama gari masu alaƙa da yanayin da zaku iya sa ido akai.

Kun buga tudu: Gaskiyar ita ce, buga dakin motsa jiki da yawa na iya hana ci gaba zuwa burin motsa jiki. Luciani ya ce "Ko kuna da niyyar rage nauyi, kara karfi, kara karfi, ko sauri, cutar wuce gona da iri zata shiga cikin lamarin." Wannan saboda jikinka baya murmurewa sosai tsakanin zaman. (Mai Dangantaka: Dalilin da yasa kuke Ganin Plateau A Gym).

Kuna samun ƙarancin dacewa: A wani matsayi, ƙarin horo ba kawai zai hana ku tsayawa ba, a zahiri zai motsa ku gaba da nesa da burin ku. Luciani ya ce: "Idan tsokoki naka suna raguwa akai-akai kuma ba su sami damar gyarawa ba, za ku yi rauni," in ji Luciani. Ka tuna: tsokarka tana ƙaruwa da ƙarfi lokacin da ka bar motsa jiki, ba lokacin da kake wurin ba. (Mai alaƙa: Yadda ake Aiwatar da Ƙasa da Dubi Mafi Kyawun Sakamako)

Kuna samun nauyi: Lokacin da kuna da ciwon wuce gona da iri, jikin ku yana cikin matsanancin damuwa. Wannan yana haifar da hormone damuwa (cortisol), wanda ke tsoma baki tare da metabolism kuma zai iya haifar da karuwar nauyi. (Duba: Me yasa Aikin motsa jiki na ke haifar da Kiba?)

Ƙwayoyinku suna da zafi sosai: Babu shakka, ciwon tsoka a rana ɗaya ko biyu bayan aiki mai wahala al'ada ce. Amma kwana uku, huɗu, biyar, ko shida bayan haka? A'a. Luciani ya bayyana cewa "Ciwon tsoka mai tsawo alama ce cewa jikin ku baya murmurewa ko gyara lalacewar da ta dace." Don haka lokaci na gaba da kuke hawa kan matakala, yi tunani game da lokacin ranar ƙafarku ta ƙarshe.

Kuna da yanayin AF: Luciani ya ce "Ciwon cutar kansa na iya shafar lafiyar hankalin ku da gaske. Yana iya rage motsawar ku, sanya ku masu saurin fushi, abokan hamayya, mahaukaci, baƙin ciki, damuwa, tawayar kai, da sauran sauran canje-canjen yanayi mara daɗi." Tabbas, akwai dalilai da yawa na halayen mutum, motsin rai, da canje -canjen tunani, don haka idan kuna jin daɗi, yi magana da mai ba da sabis na kiwon lafiya na hankali kafin tsalle zuwa ƙarshe.

Ingancin barcinku yana da daɗi: Za ku yi tunanin cewa yayin da kuke motsa jiki, da sauƙin yin barci. Yawancin lokaci, wannan gaskiya ne! Amma motsa jiki da yawa kuma ingancin baccin ku yana raguwa. McCall ya ce "Wannan shine saboda tsarin juyayin ku na parasympathetic ya daina aiki yadda yakamata kuma matakan cortisol ɗinku, waɗanda galibi mafi ƙanƙanta ne kafin ku kwanta barci, har yanzu suna sama," in ji McCall. (Gwada ɗaya daga cikin waɗannan dabarun da aka Tallafa wa Kimiyya akan Yadda ake Barci Mai Kyau.)

Kuna da raunin rauni: Yawan samun rauni akai-akai (tunanin: jan tsoka, dagula tsohuwar rauni, ko tweaking tsoka)? "Lokacin da kake da ciwon hawan motsa jiki, kana motsa jiki tare da raguwa, raunin tsoka, wanda ya sa ka fi dacewa da rauni," in ji McCall. Bugu da ƙari, saboda kuna yawan motsa jiki sau da yawa, idan kuna motsa jiki da sifa mara kyau, kuna ƙara haɗarin haɗarin amfani da raunin da ya wuce kima, in ji shi.

Yawan bugun zuciyar ku ya wuce kima: Idan da alama za ku iya amfani da fi'ilin "hammering" ko "buguwa" don komawa zuwa yawan bugun zuciyar ku fiye da, ku ce, "doke," akwai yuwuwar kun kasance kuna yin ƙarin aiki. Wannan saboda, idan jikinka yana aiki akan kari don biyan bukatun horon ku, bugun zuciyar ku na hutawa zai iya canzawa, in ji McCall. Yawancin lokaci, bambancin yana da isasshen isa cewa ba kwa buƙatar mai saka idanu na zuciya don lura, amma fa'idar na'urori masu bin diddigin bugun zuciya (kamar Whoop ko Apple Watch) shine suma suna auna canjin ƙimar zuciyar ku ( tsawon lokaci yana wucewa tsakanin kowace bugun zuciya), wanda zai iya tsomawa a sakamakon yawan motsa jiki. Misali, idan kuna cikin kyakkyawan yanayi na natsuwa (kallon Netflix, kwanciya a gado, da sauransu) kuma kuna jin bugun zuciyar ku, wannan na iya zama alamar cewa kuna yawan motsa jiki.

Kuna tsammanin kuna iya sha'awar motsa jiki: Wannan ba haka lamarin yake ba, amma yawan motsa jiki da jarabar motsa jiki galibi suna tafiya tare. Duk da cewa ba a gane ta a hukumance ta hanyar Diagnostic and Statistical Manual of Mental Disorders, idan kun damu da halayen motsa jikin ku ko kusantar yin aiki - ko tare da alamun cutar rashin lafiya ko a'a - sun karkata zuwa ga damuwa, yana da mahimmanci neman taimako daga mai hankali. kwararriyar lafiya. (Dubi Ƙari: Duk abin da kuke Bukatar Ku sani Game da Addinin Motsa Jiki).

Warkarwa daga Ciwon Ciwon Ciki

Wasu daga cikin alamun alamun sun saba. Yanzu menene? Yana farawa ta hanyar tattaunawa da mai ba da lafiya. Wancan ne saboda yawancin alamun da aka ambata suma alamomi ne na wasu mummunan yanayin kiwon lafiya kamar cututtukan zuciya, hauhawar jini, damuwa, PCOS, da ƙari. Da zarar an kawar da waɗannan sharuɗɗan, kuma an tabbatar da cewa da gaske kuna da ciwon overtraining, mataki na gaba shine haɓaka ayyukanku na baya (kamar, hanyar dawowa!), in ji Luciani. Idan kuka saba M.O. shine yin aiki har sai kun sami iska - kuma kuyi hakan kowace rana - yana iya zama canji mai wahala. (Wannan na iya taimakawa: Yadda Na Koyi Ƙaunar Hutun Ƙarshe)

Yawancin lokaci, ƙwararrun za su ba da shawarar tafiya aƙalla mako guda ba tare da wani motsa jiki don taimakawa jikinku sake saitawa ba. Bayan haka, Luciani ya ba da shawarar "aiki tare da mai horarwa wanda zai iya rubuta muku shirin da gangan bisa ga burin ku na dacewa da salon rayuwa na yanzu." Kuma, ba shakka, yana da mahimmanci a bi tsarin a zahiri lokacin da aka shirya ranar hutu!

Kuma, saboda rashin isasshen abinci mai gina jiki sau da yawa yana ba da gudummawa ga wuce gona da iri, "'yan wasa suma su yi aiki tare da masanin abinci mai gina jiki don gano ainihin da yawa (da abin da) ya kamata su ci don tallafawa burin horo," in ji Luciani. (Mai Dangantaka: Dalilin da yasa Rashin Yin Aiki yake Aiki akan ku).

Luciani kuma yana ba da shawarar mutane su kiyaye mujallar jin daɗin motsa jiki. Ta ce "Idan kun kai matsayin da za ku ƙara yawan horo, dole ne ku sami mafi kyawun sauraron jikin ku." Wannan ba wurin da za ku rubuta abin da ayyukanku suke ba - wuri ne da za ku yi tunani ta yadda jikin ku ke ji, me ciwo, da kuma yadda shirin horon ku yake sa ku ji.

Layin Kasa

Samun adadin da aka ba da shawarar motsa jiki yana da mahimmanci. Samun fiye da hakan yana da kyau ... muddin kuna da takamaiman manufa a zuciya kuma kuna ci gaba da ba jikin ku isasshen lokacin hutawa da murmurewa tsakanin motsa jiki. Amma idan kun fara fuskantar kowace irin alamun da ke da alaƙa da cutar hawan jini, lokaci ya yi da za ku yi amfani da doc ɗin ku, daidaitawa, da kuma abokan hulɗa tare da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su ce ku ce, kamar yadda mai kutsen da muka fi so ya yi, “Ahh wannan. [tsarin motsa jiki] daidai ne. "

Bita don