Kalori Nawa Kuke Konawa yayin Gudu?

Wadatacce

• Calories sun ƙone da mil ɗaya
• Me yasa gudu yake da kyau a gare ku
• Farawa
• Lissafin ƙona kalori na mutum
• Boosting ƙona calorie

Bayani

Gudun hanya ce mai kyau don samun zuciyar ka, musamman idan ba kai ba ne wanda ke da sha'awar yin wasanni ko ratayewa a dakin motsa jiki. Aiki ne da zaku iya yi da kanku, banda takalma masu inganci, baya buƙatar ku sayi kayan aiki na musamman.

Mun san gudu yana da kyau a gare ku. Amma yawan adadin kuzari wannan zaman gumin zai taimaka muku ƙonawa? Ya zama amsar ta dogara da ku; musamman, nawa ka auna. Da zarar ku auna nauyi, mafi girman ƙonawar kalori zai kasance.

Karanta don koyon yawan adadin kuzari da kuke ƙonawa mil mil, da kuma yadda zaku iya zama ɓangare na aikin motsa jiki.

Calories sun ƙone da mil ɗaya

Babban kimantawa game da adadin kuzari da aka ƙona a mil ɗaya ya kai kimanin kalori 100 a mil guda, in ji Dokta Daniel V. Vigil, masanin farfesa a fannin ilimin kiwon lafiya a Makarantar Medicine ta David Geffen a UCLA. Koyaya, wannan daidaitaccen lambar ya bambanta dangane da mutum. Nauyin jiki yana taka muhimmiyar rawa.

Dangane da ginshiƙi daga onungiyar Motsa Jiki ta Amurka, mutum mai fam miliyan 120 yana ƙone kusan adadin kuzari 11.4 a minti ɗaya yayin da yake gudu. Don haka idan wannan mutumin ya yi tafiyar mil 10, za su ƙone calories 114. Idan wannan mutumin ya auna nauyin fam 180, ƙone kalori yana zuwa kalori 17 a minti ɗaya. Mai tseren fam 180 zai kona adadin kuzari 170 da ke gudan mil 10 na mintina daya.

Dr. Vigil ya ce "Adadi ne mai daidaitaccen lamba, ba tare da la'akari da saurin da kuke yi ba," “Idan kana son kona adadin kalori 400 a cikin awa daya, zaka iya tafiyar mil hudu a wani hanzari na mintina 15-da-mil daya. Idan kana son kona wadancan adadin kalori guda 400 din a cikin mintuna 30, kana bukatar ka yi tafiyar mil hudu cikin sauri na mintina 7 da 30. ”

Wannan labari ne mai dadi saboda a zahiri ba lallai bane ku damu da saurin gudu idan yazo da ƙona calorie. Kuna iya ƙona wannan adadin kuzari ta hanyar yin aiki na dogon lokaci idan kuna son gudu a wuri mai hankali.

Mutanen da suka fi nauyi nauyi sun ƙona karin adadin kuzari a kowane mil saboda, a cewar Dokta Vigil, “Yana buƙatar ƙarin kuzari (adadin kuzari) don motsa jiki mafi girma daidai da nisan daidai lokacin da aka bayar.”

Lokacin da kake motsa jiki, kuna amfani da makamashi. Wannan kuzarin yana cike da adadin kuzari. Fam daya yayi daidai da adadin kuzari 3,500. Don haka idan burin ku shine ku rasa fam guda 1 a mako, kuna buƙatar ƙona kusan 500 zuwa 1,000 ƙarin adadin kuzari fiye da yadda kuke ɗauka kowace rana kowace rana, a matsakaita.

Hakanan yana da mahimmanci a sami tsarin abinci mai ƙoshin lafiya saboda ƙarin kuki - ko huɗu - na iya sauƙaƙe ya ​​rage waɗannan adadin kuzarin da kuka ƙona yayin gudu.

Duk da yake gaskiya ne cewa nauyi, fiye da ƙarfi, yana ƙayyade adadin kuzari da aka ƙona yayin gudu, ƙarfi yana taka rawa shine adadin adadin kuzari da kuke ci gaba da ƙonawa bayan gudu. Thearin motsa jiki mafi ƙarfi, yawancin iskar oxygen yana cinyewa yana murmurewa daga wannan aikin.

Wannan ana kiransa amfani da oxygen bayan-motsa jiki (EPOC) kuma yana iya tasirin tasirin adadin kuzarin da aka ƙona a rana guda.

Me yasa gudu yake da kyau a gare ku

Shawarwarin suna bada shawarar aƙalla mintuna 150 na aiki mai saurin wuce gona da iri ko kuma mintuna 75 na aiki mai saurin motsa jiki a kowane mako don kiyaye lafiyar. Gudun zai iya fadawa cikin rukunin karfi, dangane da saurin da yanayin lafiyar ku.

Baya ga taimaka muku ƙona calories da kiyaye ƙoshin lafiya, gudu da sauran motsa jiki suna da wasu fa'idodi.

• rage matakan jini da matakan cholesterol don rage barazanar kamuwa da cututtukan zuciya
• rage haɗarin osteoporosis
• inganta bayyanar cututtukan ciki da damuwa

Farawa

Idan kai sababbi ne ga gudu, zaka buƙaci sassauta jikinka a ciki. Kafin fara shirin motsa jiki, yi magana da likitanka, musamman ma idan kana da duk wani yanayin rashin lafiya na yau da kullun.

Domin gudu ba tare da kasadar rauni ba, kuna buƙatar madaidaitan takalma. Takalma masu gudu sun bambanta da takalmin tafiya na yau da kullun, wasan tanis, wasan motsa jiki, ko takalmin kwando. An tsara su musamman don ba da tallafi mai kyau da hana ƙafa da ciwon gwiwa yayin gudu.

Akwai salon takalmi da yawa daban a kasuwa. Gwada nau'ikan daban daban don nemo mafi dacewa ga ƙafafunku. Wasu shagunan da ke gudana zasu ba ka damar gwada takalminsu a cikin shagon a kan abin hawa.

Likitan ku ko mai koyar da ku na iya taimaka muku hanyar da ta dace dangane da abin da ya kamata ku nema a cikin takalmin gudu.

Bayan kuna da takalma, lokaci ya yi don fara horo. Kyakkyawan tsari na gaba ɗaya shine farawa tare da tafiya ta hanzari sannan kuma fara ƙara tsaka-tsakin gudu zuwa aikinku.

Misali, kana iya tafiya cikin sauri na mintina 5, sa'annan ka yi tsere na dakika 45 sannan ka maimaita hakan 'yan lokuta. Kowane motsa jiki zai ba ku damar gina ƙarfin hali kuma ba da daɗewa ba za ku iya tafiyar da cikakken mil.

Lissafin ƙona kalori na mutum

Duk da yake yana da wuya a tantance ainihin adadin adadin kuzarin da kowane mutum yake konawa yayin tafiyar mil, masu sa ido na motsa jiki, kamar Fitbit, na iya kusantowa kusa. Wadannan na'urori suna iya auna karfin bugun zuciyar ka, da kuma yadda ka gudu.

Bayan ka shiga cikin tsayinka da nauyinka, na'urar zata yi lissafi ta amfani da duk bayanan da aka bayar. Yawancin masu sa ido na motsa jiki masu iya sanyawa suna ba ku damar adana bayanan lafiyar ku. Wannan ya sauƙaƙa waƙa don ci gaban ka da kuma saita maƙasudai.

Boosting ƙona calorie

Idan kana neman ƙarin ƙonawa, gwada ƙara ƙarin ƙarfin horo zuwa zuciyar ka. Weaga nauyi ko amfani da nauyin jikinka - yi tunanin turawa - yana taimaka maka wajen gina tsoka. Lokacin da kuke haɗuwa da motsa jiki da motsa jiki a cikin wannan motsa jiki, ana kiransa horo na kewaye.

Misali, zaku iya yin saurin gudu, sannan wasu 'yan turawa, sai kuma wani gudu da sauransu. Waɗannan darasin suna ƙona ƙarin adadin kuzari tare fiye da yadda suke yi daban-daban saboda EPOC.

Rena Goldman yayi rubutu game da rayuwa mai kyau da zane. Tana da BS a Turanci kuma ta yi shekara biyar tana aiki a matsayin marubuciya mai zaman kanta. Nemo ta akan Twitter.