Yadda Ake Rage Nauyi Tare Da Motsa Jikin Zuciya

Wadatacce

• Menene cardio?
• Cardio don asarar nauyi
• Abubuwan da ke shafar yadda sauri kuke ƙona calories
• Waɗanne motsa jiki ne ke ƙona yawancin adadin kuzari?
• Irƙirar aikin motsa jiki na farko
• Yadda za a dame motsa jiki
• Me yasa kuke buƙatar hanyoyi da yawa don rasa nauyi

Menene cardio?

Lokacin da kuka ji kalmar cardio, shin kuna tunanin gumi yana ɗiga daga goshinku yayin da yake gudu a kan mashin ɗin ko yin tafiya cikin sauri a hutun abincin rana? Yana duka biyun. Motsa jiki da jijiyoyin jini, wanda aka fi sani da motsa jiki mai motsa jiki, yana nufin cewa kuna yin aiki "tare da iskar oxygen."

Irin wannan motsa jiki:

• yana amfani da manyan kungiyoyin tsoka, kamar ƙafafunku ko na jikinku na sama
• yana buƙatar numfashi ko numfashi mai sarrafawa
• yana kara bugun zuciyar ka kuma yana sanya shi a cikin wani yanki na aerobic na wani adadi na lokaci

Hanyoyin motsa jiki na yau da kullun sun haɗa da yin tafiya, jogging, iyo, motsa jiki, da motsa jiki. Injinan Cardio na iya haɗawa da rowa, mai motsa jiki, mai hawa kan bene, a tsaye ko keke mai sake dawowa, da kuma na'urar motsa jiki.

Yayinda cardio ke ƙona adadin kuzari kuma yana taimakawa taimako cikin raunin nauyi, haɗa shi tare da aƙalla kwana biyu zuwa uku a mako na ƙarfin motsa jiki na horo zai iya ƙara ƙimar da kuka rasa nauyi.

Yawan bugun zuciyar da kuke buƙatar rasa nauyi ya dogara da abubuwa daban-daban kamar nauyinku na yanzu, abincinku, matakin aikin yau da kullun, da shekaru.

Cardio don asarar nauyi

Don rasa nauyi, kuna buƙatar ƙirƙirar ƙarancin kalori. Yawan adadin kuzari da kuka cinye yana bukatar ya zama ƙasa da adadin kalori da kuke ƙonawa. Nawa nauyin nauyin da ya rage ya dogara da yawan motsa jiki da kake son aiwatarwa tsawon mako guda.

Idan baku da tabbacin yadda ake kirkirar kasawa ko kuma kuna bukatar taimako don cimma burin ku, kuyi la'akari da amfani da kalandar ƙididdigar kalori. Waɗannan masu sa ido suna ba ka damar shigar da abincin yau da kullun da motsa jiki a cikin yini, wanda zai ba ka damar bincika adadin kuzari na yanzu a cikin / adadin kuzari.

Dangane da, ya kamata ku sami aƙalla mintuna 150 zuwa 300 na motsa jiki mai ƙarfi ko minti 75 zuwa 150 a mako na motsa jiki mai ƙarfi a kowane mako don ganin canje-canje masu mahimmanci.

Hakanan yakamata kuyi ayyukan horo-ƙarfi waɗanda suka haɗa da dukkanin manyan ƙungiyoyin tsoka akalla kwana biyu kowane mako.

Idan kana son rasa fam guda kowane mako, kana bukatar kirkirar gibin kalori 3,500, wanda ke nufin kana bukatar kona karin adadin kuzari 3,500 fiye da yadda kake cin cikin sati daya.

Abubuwan da ke shafar yadda sauri kuke ƙona calories

Kafin ka fara tafiya kan asarar nauyi ta amfani da motsa jiki, yana da mahimmanci a fahimci cewa akwai wasu abubuwan da ke shafar saurin saurin kona calories, sabili da haka, saurin saurin rasa nauyi.

• Shekaru. Tsoffin ku, ƙananan adadin kuzari da zaku iya tsammanin ƙonawa.
• Tsarin jiki. Idan kana da adadi mafi yawa na tsoka, za ka ƙona karin adadin kuzari a lokacin motsa jiki fiye da wanda ke da maiko mai yawa.
• Yawan motsa jiki. Thearin ƙarfin motsa jiki, yawancin adadin kuzari za ku ƙone a cikin zama ɗaya.
• Jinsi. Maza suna ƙona calories fiye da mata.
• Gabaɗaya ayyukan yau da kullun. Mafi yawan zaman ku a lokacin rana, ƙarancin adadin kuzari da zaku ƙona.
• Nauyi. Mafi girman nauyin ku, mafi yawan adadin kuzari za ku ƙone.

Waɗanne motsa jiki ne ke ƙona yawancin adadin kuzari?

Don kara girman lokacin da kuka ciyar wajen motsa jiki, yi la’akari da zabar ayyukan motsa jiki wadanda ke kona yawancin adadin kuzari a cikin mafi karancin lokaci. Wannan yawanci ya haɗa da amfani da manyan tsokoki na ƙananan jikinku a matsakaici ko ƙarfi mai ƙarfi.

Dangane da, mutum 154-laban na iya konewa tsakanin ko'ina 140 da 295 adadin kuzari a cikin minti 30 na yin motsa jiki na zuciya. Anan akwai wasu hanyoyi daban-daban na zuciya da yawan adadin kuzari da zaku iya ƙonawa cikin minti 30:

• yawon shakatawa: adadin kuzari 185
• rawa: adadin kuzari 165
• tafiya (3.5 mph): adadin kuzari 140
• yana gudana (5 mph): adadin kuzari 295
• keken keke (> 10 mph): adadin kuzari 295
• iyo: adadin kuzari 255

Irƙirar aikin motsa jiki na farko

Don rasa fam guda ɗaya, kuna buƙatar ƙona adadin kuzari 3,500 fiye da abin da jikinku yake buƙata. Idan burin ka shine ka rasa fam biyu zuwa biyu a mako, kana buƙatar ragi na adadin kuzari 1,000 a kowace rana.

Bari mu ce bukatun ku na yau da kullun shine adadin 2,200. Kuna buƙatar rage adadin adadin kuzari da kuke cinyewa kowace rana ta 500 kuma kuna ƙona calories 500 ta hanyar motsa jiki.

Tare da wannan a zuciya, zaku so ƙirƙirar shirin motsa jiki wanda ya haɗa da motsa jiki na zuciya da yawancin ranakun mako da ƙarfin horo a kalla kwana biyu a mako.

• Motsa jiki na zuciya. Yi motsa jiki na motsa jiki na kwana uku zuwa biyar a mako don minti 30 zuwa 60 kowane zama.
• Horar da ƙarfi Yi kwana biyu zuwa uku a mako na motsa jiki na horo mai ƙarfi wanda ya ƙunshi dukkan manyan ƙungiyoyin tsoka.
• Sassauci da mikewa. Exercisesara motsa jiki na yau da kullun da sassauƙa.
• Huta Hada aƙalla kwana ɗaya zuwa biyu na hutawa kowane mako. Kuna iya shiga cikin aikin dawo da aiki kamar yoga ko haske mai shimfiɗa a ranakun hutun ku.

Yadda za a dame motsa jiki

Yin motsa jiki iri ɗaya kowace rana yana haifar da tudu, ma'anar da aikin ke rasa tasiri. Madadin haka, buga shi da ƙarfi yana iya haifar da gajiya. Wannan shine dalilin da ya sa yana da mahimmanci don motsa motsa jiki. Don yin wannan, tabbatar cewa sun haɗa duka matsakaici-ƙarfi da motsa jiki mai ƙarfi na jijiyoyin jini a cikin aikin motsa jiki gabaɗaya.

Misali, yi minti 30 zuwa 45 na motsa jiki na motsa jiki mai ƙarfi, kamar tafiya ko iyo, kwana uku a mako. Theara ƙarfi don sauran kwana biyun - jimlar kwana biyar - da yin motsa jiki masu ƙarfi kamar su gudu ko hawan keke.

Idan ka zaɓi yin horo na tsaka-tsaka, zaka iya rage adadin lokaci. Misali, yi saurin gudu tare da yin tazarar gudu a kan na'urar motsa jiki na mintina 20 zuwa 30.

Me yasa kuke buƙatar hanyoyi da yawa don rasa nauyi

Jikinku yana amfani da ƙungiyoyin tsoka daban-daban don kowane irin motsa jiki. Yana da ma'ana hada da motsa jiki da dama a cikin harkokin motsa jikinku gaba daya. Haɗuwa da motsa jiki da motsa jiki suna sanya mafi mahimmancin ma'anar asarar nauyi.

Don yin wannan, la'akari da yin motsa jiki na motsa jiki mafi yawan ranakun sati da motsa jiki na motsa jiki a kalla kwana biyu kowane mako. Don bugun zuciyar ku, hada da a kalla hanyoyi biyu zuwa uku na motsa jiki. Misali, gudanar wata rana, yin iyo wata rana, zagaya washegari, kuma zaɓi azuzuwan motsa jiki daban-daban guda biyu don yin sauran kwanakin biyun.

Don ƙarin fa'idodi, la'akari da ɗaukar ajin motsa jiki wanda kuma ya haɗa da horo mai ƙarfi, wanda zai haɓaka adadin adadin kuzari da kuke ƙonawa yayin aikin da kuma bayan aikinku.

Baya ga motsa jiki, rage nauyi kuma yana buƙatar canza abincinku. Don ƙirƙirar ƙarancin kalori ta hanyar abinci kuma har yanzu kuna jin gamsuwa, tabbatar da haɗuwa da yalwar hadadden carbohydrates, wadataccen furotin, da ƙoshin lafiya.