Shin Yana da Muni Yin Aikin Jiki ɗaya kowace rana?

Wadatacce

• Shin Zaku Iya Yin Aikin Cardio iri ɗaya kowace rana?
• Za ku iya yin Ƙarfin Ƙarfi ɗaya kowace rana?
• Bita don

Idan ya zo ga motsa jiki na yau da kullum, yawancin mutane sun fada cikin ɗaya daga cikin nau'i biyu. Wasu suna son haɗa shi: HIIT wata rana, yana gudana na gaba, tare da ƴan azuzuwan bare da aka jefa cikin ma'auni mai kyau. Wasu halittu ne na al'ada: Ayyukansu suna kallon hawan keke na cikin gida ɗaya, ɗaga nauyi, ko yoga-rana bayan rana, wata bayan wata. (Don yin adalci, akwai fa'idodi ga duka biyun: Ga dalilin da yasa marubuci ta ce ba za ta taɓa yin wani nau'in motsa jiki ba, wani kuma ya ce ku daina ƙoƙarin yin duka.)

Duk da haka duk wani ƙwararren masanin motsa jiki zai gaya muku cewa tsohon ne ke girbe ainihin fa'idodin motsa jiki. Kuma karatu yana goyan bayan gaskiyar cewa motsa jiki da ke ƙalubalantar jikin ku ta sabbin hanyoyi akan lokaci shine mafi fa'ida. Amma wasu shahararrun nau'ikan motsa jiki: tseren hanya, tuƙi, da kiran keke don horo wanda fiye ko looksasa yayi kama da haka-yana manne da motsa jiki iri ɗaya har abada abu mai kyau? Amsar tana da wahala, don haka mun tono don mu rushe abubuwa. (Manne cikin rut? Gwada Dabarun Busting Plateau don Fara Ganin Sakamako a Gym.)

Shin Zaku Iya Yin Aikin Cardio iri ɗaya kowace rana?

Idan kuna yawan karatun motsa jiki na cikin gida kwana uku a mako ko kuna horo don tseren tseren rabin-marathon, tabbas kuna girbi fa'idodin cardio na yau da kullun, kamar inganta lafiyar zuciya, ingantaccen aiki a cikin ƙananan tsokoki na jikin ku, da ƙarin kona adadin kuzari, in ji shi. Kyle Stull, Kwalejin Ilimin Wasannin Wasanni ta Ƙasa mai ba da horo da ƙwararrun haɓaka aiki.

"Maimaita ayyukan motsa jiki ba ra'ayi mara kyau ba ne, musamman idan kuna jin daɗin abin da kuke yi," in ji Stull. Kuma bincike ya nuna cewa jin daɗi na ɗaya daga cikin manyan dalilan da mutane ke tsayawa kan motsa jiki. Da zarar mutane sun sami motsa jiki da suke so-gudu, tuƙi, ko yin iyo-za su matse su tsallake 'yan zaman saboda “canza shi.” (Ka tambayi kowane mai gudu me yasa taba rasa jog na yau da kullun.) Bugu da ƙari, wasu maimaitawa suna da mahimmanci don samun sabbin ƙwarewa. Stull ya kara da cewa "Idan kuna da burin zama mafi kyau a wani abu, to dole ne ku sake maimaita shi." Bayan haka, babu wanda zai yi ƙoƙarin tseren marathon ba tare da yin wasu dogon gudu ba (muna fata).

Matsala ɗaya kawai: Jikin ɗan adam gwani ne a daidaitawa. "Duk abin da aka tambayi jiki ya maimaita, zai zama mai inganci sosai," in ji Stull. "Bayan 'yan watanni, zaku iya ci gaba da jin fa'idodin ilimin halin ɗabi'a, amma ba lallai bane fa'idodin ilimin halittu." Fassara: Abin da ya kasance babban motsa jiki mai ƙona calories na iya zama bai fi matsakaicin tafiya ba, in ji Stull.

Canza shi: Don hana plateauing da ci gaba da inganta jimiri, haɗa cardio don haka ba za ku yi daidai aikin motsa jiki ba kowace rana. Hanya mafi sauƙi don yin haka: Bi F.I.T.T. ƙa'ida (wanda ke tsaye don mita, ƙarfi, lokaci, da nau'in), yana ba da shawarar Jacqueline Crockford, masanin ilimin motsa jiki a Majalisar Amurkan ta Amurka. Aiwatar da ɗaya daga cikin matakai na gaba a mako.

Na farko, ƙara yawan aikin motsa jiki. Misali, idan kun kasance kuna hawan keke kwana uku a mako, bugo hakan har sau hudu a mako (tabbatar kun ba da damar hutun kwana daya a kowane mako ma). Sa'an nan ƙara da time-ko tsawon-lokacin ku. Idan kun kasance kuna motsa jiki na minti 30, ƙara akan minti biyar ko 10. (An matsa don lokaci? Koyi yadda za a sa Cardio Workouts Harder (Ba ya daɗe).)

Na gaba, ƙara da intensity, wanda za'a iya auna shi daidai ta hanyar bugun zuciya. Idan kuna aiki a kashi 70 cikin 100 na matsakaicin bugun zuciya (MHR), alal misali, ƙara shi zuwa kashi 75. Mai duba bugun zuciya zai zo da amfani anan, amma kuma kuna iya tantance ƙimar zuciyar ku da ɗan lissafi:

1. Cire shekarun ku daga 220 don nemo MHR ɗin ku. (Idan kun cika shekaru 30, MHR ɗin ku shine 190.)

2. ninka wannan lambar da 0.7 (70%) don tantance ƙananan ƙarshen yankin da kuke so. Sannan ku ninka da 0.85 (kashi 85) don ƙayyade ƙarshen saman yankin da kuka yi niyya.

3. Don tantance bugun ku a minti daya (BPM) yayin motsa jiki, ɗauki bugun bugun ku a cikin wuyan hannu, kusa da babban yatsan ku. Yi amfani da tukwici na yatsu biyu na farko don latsawa da sauƙi a kan tasoshin jini. Kirga bugun bugun ku na daƙiƙa 10 kuma ninka da shida don nemo bugun ku a minti daya (BPM). Idan bugun ku ya yi daidai da kashi 70 cikin ɗari, daidaita ƙarfin motsa jikin ku don isa ƙarshen saman yankin da kuka nufa.

A ƙarshe, gwada canza yanayin zaɓin zuciyar ku na yau da kullun tare da nau'in motsi daban-daban. (Kamar waɗannan 5 Plyo Moves to Sub for Cardio (Wani lokaci!)) Wannan yana taimakawa wajen ƙarfafa ƙungiyoyin tsoka daban-daban, inganta jimiri, da kuma kawar da haɗarin wuce gona da iri da kuma rauni na ƙarshe, in ji Stull. Misali, maimakon yin keke, gwada gudu, iyo, ko wani abu da ke canza motsi gaba ɗaya, kamar cardio na rawa, sau ɗaya a mako.

Za ku iya yin Ƙarfin Ƙarfi ɗaya kowace rana?

An san masu ba da horo na ƙarfafawa don bin tsarin saiti duk lokacin da suka shiga ɗakin nauyi. Ga wasu labarai masu daɗi ga waɗancan halittu masu ɗabi'a: Ana buƙatar maimaita ayyukan ƙarfi na ɗan lokaci don yin tasiri, in ji Stull. A zahiri, idan kuna fara sabon tsarin yau da kullun, akwai manyan fa'idodi a cikin yin abu ɗaya akai-akai, in ji Darryn Willoughby, Ph.D., masanin motsa jiki kuma farfesa a Jami'ar Baylor. Wancan shine saboda a cikin makonni huɗu zuwa shida na farko, haɓakawa da zaku fuskanta galibi jijiyoyin jiki ne-kwakwalwar ku tana koyon yadda ake ɗaukar tsokar ku da kyau don kammala motsi. (Duk da haka, wannan ba yana nufin ya kamata ku yi motsa jiki iri ɗaya kowace rana ba. Duba wannan daidaitaccen mako na motsa jiki don jagororin shirye-shirye.)

Mummunan sashe: Wannan baya fassara zuwa ƙara girman tsoka ( tukuna). Willoughby ya kara da cewa "Kyakkyawan tsarin lokaci na gaba daya don tsammanin ci gaban sananne shine makonni 12 zuwa 16, amma ya bambanta da mutum da kuma tsananin horo," in ji Willoughby. Wannan shine dalilin da ya sa ba ku son barin wata guda cikin sabon shirin horar da ƙarfi kawai saboda ba ku ganin "sakamako" a cikin madubi. Idan kuna fara sabon shiri, ƙaddamar da wannan tsarin na makonni 12. Amma bayan haka, yayin da jikin ku ya saba da tsarin yau da kullun, kuna buƙatar canza tsarin ku don ci gaba da samun fa'ida da ci gaba da ganin sakamako, in ji Willoughby.

Canza shi: Na farko, canza ƙarfin motsinku. Stull ya bayyana cewa "Dole ne a maimaita maimaitawa da girma na horo don haɓaka ƙarfi, amma zaɓin motsa jiki na iya bambanta." "Misali, zaku iya ƙara ƙarfin ƙasan jikinku ta hanyar tsugunawa, kashe rai, ko yin latsa kafa," in ji Stull. "Dukkanin zasu buƙaci tsokoki suyi aiki a hanya mai kama da juna, amma zasu bambanta sosai da tsarin juyayi." Abin da hakan ke nufi: kar ku yi irin wannan ƙarfin ƙarfin motsa jiki kowace rana.

Willoughby ya yarda. Ko da yake akwai ɗimbin motsi don yin aiki da tsokoki na ƙirji-daga tura-up zuwa latsa benci - wannan baya nufin kowane motsi ya fi ɗayan. A gaskiya ma, yana da tabbas mafi kyawun dabarun canza motsa jiki akai-akai don haka ku yi aiki da tsokoki a wani kusurwa daban-daban, wanda ke taimakawa wajen inganta ƙarfin tsoka (da girma) a tsawon lokaci. (Kuna son abs mai ƙarfi?

Hanya ta ƙarshe don canza ƙarfin ƙarfin ku: nau'in shirye-shiryen da ake kira lokaci-lokaci ba tare da layi ba, maimaita motsa jiki iri ɗaya amma yana bambanta ƙarfin (yawan nauyin da aka yi amfani da shi) da ƙarar (sakewa da saiti), in ji Stull. Misali, idan kuna horo a ranar Litinin, Laraba, da Juma'a, zaku iya sanya Litinin ta zama rana mai nauyi tare da ƙarancin girma, Laraba ta zama matsakaici tare da matsakaicin nauyi da girma, kuma Jumma'a ta zama rana mai haske mai girma. Nazarin ya nuna wannan hanya ce mai kyau don ƙara ƙarfin ƙarfin da aka nuna ya fi amfani fiye da yin daidaitattun abubuwan yau da kullum akai-akai. (Muna da kyakkyawan Tsarin Koyar da Nauyi na Mako 4 don Mata don farawa ku.)

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