Me yasa Kuna son sanyaya shi akan ayyukan motsa jiki masu ƙarfi yayin Rikicin COVID

Wadatacce

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Duk wanda ya san ni ya san ni ɗan wasan motsa jiki ne. Baya ga aikin likitancin wasanni na a Asibiti don tiyata na musamman a birnin New York, ni ɗan wasa ne mai ƙwazo. Na yi tseren marathon 35, na yi 14 Ironman triathlons, kuma na fara ƙungiyar motsa jiki ta ƙasa mai suna Ironstrength.

A cikin sabon zamanin COVID-19 da nisantar da jama'a, gyms sun rufe, ɗakunan karatu na gida da masu horarwa suna tafiya ta kan layi kawai, kuma wataƙila an nemi ku rage ayyukan ku na waje. Don haka, mutane da yawa sun nemi shawarata game da mafi kyawun motsa jiki yayin bala'in.

Daga hangen nesa na a matsayina na likita, ɗan wasa, kuma malamin motsa jiki Ina da abu guda da zan faɗi: Saurara shi!

Matsayina na likitan likitancin wasanni ya canza sosai a cikin watan da ya gabata. Maimakon ganin marasa lafiya da al'amuran orthopedic a cikin mutum, Ina yin aikin likitancin wasanni ta hanyar telemedicine-rike ziyarar gani da ido don gano cututtuka da raɗaɗi, da samar da mafita don gyara waɗannan batutuwa a gida. Ina ba da umarni da koyar da azuzuwan motsa jiki kamar yadda na yi a shekarun baya, amma yanzu, komai na da kyau. Waɗannan ƙa'idodin sun yi daidai da aikina a cikin shekaru goma da suka gabata don taimaka wa mutane su warke a gida, gami da littattafan da na rubuta a kan batun: Littafin Dan Wasan Gyaran Gida an tsara shi don koyar da mutane yadda ake gyara raunin wasanni a gida, da Dokta Jordan Metzl's Workout Prescription kuma Maganin Motsa jiki ya ba da umarni don motsa jiki na gida don rigakafin cutar.

Kafin cutar ta COVID-19, mutane na duk matakan motsa jiki za su kasance tare da ni don azuzuwan sansanin a Central Park, amma a kwanakin nan, Ina canza shawarata-kuma ba kawai game da guje wa motsa jiki ba ne. Maimakon yin burpees da yawa kamar yadda zaku iya tarawa a cikin dakika 30 don mafi girman fa'idar motsa jiki (da ƙoƙari!), Ina son ku ci gaba da ayyukanku a cikin yankin matsakaici don ganin ainihin babban hoto idan ya zo ga ku lafiya.

Na samu: Kuna son yin gumi da motsawa, kuma tare da ƙarin lokacin kyauta a hannunku, ƙila kuna sha'awar murkushe kowane motsa jiki. Duk da wannan yunƙurin, yanzu shine ainihin lokacin da za a ja da baya daga maƙura da ƙarfi.

A lokacin kula da lafiyar ku shine babban abin damuwa, Ina roƙon ku da ku canza yanayin ku don yin tunani game da motsa jiki a matsayin hanya don haɓaka adadin ku na yau da kullun na ɗayan manyan magunguna a duniya: motsi. (A matsayin tunatarwa, Cibiyar Nazarin Wasannin Wasanni ta Amurka ta ba da shawarar cewa ya kamata ku sami mafi ƙarancin minti 30 na motsa jiki kowace rana.)

Motsa jiki na yau da kullun magani ne mai ban mamaki ga hankali da jiki. Baya ga fa'idar yanayin ku da lafiyar ku gaba ɗaya, akwai shaidar cewa motsa jiki mai matsakaici yana inganta aikin rigakafi. Tsarin garkuwar jiki mai ƙarfi yana nufin lokacin da jiki ke fuskantar kowane nau'in kamuwa da cuta, yana yaƙi da baya.

Yayin da aka nuna motsa jiki na matsakaici don haɓaka aikin rigakafi, an nuna tsawon lokacin motsa jiki mai ƙarfi kasa aikin rigakafi. Alal misali, nazarin da suka yi la'akari da rigakafi a tsakanin masu tseren marathon sun gano cewa 'yan wasan sun ci gaba da nuna raguwa a cikin matakan interleukin-daya daga cikin manyan kwayoyin da ke haifar da amsawar rigakafi-48-72 hours bayan tseren. Fassara: Bayan tsawaita, motsa jiki mai ƙarfi, ba ku da ikon yaƙar cututtuka. (Ƙari a nan: Shin Aikin Aiki na Aiki Mai Haƙiƙa Yana Sa Ku Ciwo?)

Yanzu, duk wannan ba yana nufin cewa dole ne ka rasa Tabata gaba ɗaya ba. Maimakon haka, Ina ba da shawarar iyakance duk wani aiki mai ƙarfi zuwa ƙasa da kashi ɗaya bisa uku na jimlar lokacin motsa jiki. Don abin da ya dace, bincike ya nuna cewa kuna iya guje wa yin kwanaki da yawa a jere na horon HIIT gaba ɗaya saboda yana iya sanya ku cikin haɗarin wuce gona da iri.

Don haɓaka fa'idodin motsa jiki, yanzu shine lokacin da za ku cire ƙafar ku daga iskar gas. Ina so ku ci gaba da motsi, kawai ta hanya mai wayo.

Anan ga yadda ake kiyaye ƙarfin motsa jikin ku cikin bincike (kuma har yanzu yana kula da fa'idodin kiwon lafiya):

• Yi motsa jiki kowace rana na akalla mintuna 30.
• Yi wani abu a waje idan za ku iya. Iska mai kyau yana da kyau ga fa'idodin jiki da na tunani.
• Ci gaba da motsa jiki a cikin matsakaicin yanki - watau. yakamata ku iya magana.
• Bada fifikon lokaci don murmurewa kafin aikin motsa jiki na gaba.
• Mafi yawan duka: Saurari jikin ku! Idan yana gaya muku ku koma baya, don Allah ku kula.

Jordan Metzl, MD likitan likitan wasanni ne wanda ya ci lambar yabo a Asibiti don tiyata na musamman a Birnin New York kuma marubucin da ya fi sayar da littattafai guda biyar a kan tsinkayar magani da dacewa.

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