Shin yakamata in yi aiki a Yankin Kona Mai?

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Kusan kowane yanki na kayan aikin cardio a dakin motsa jiki yana da shirin "ƙona mai" a hankali akan allon nuni wanda yayi alƙawarin zai taimake ku ku kasance "a cikin yankin ƙona mai." Idan kuna ƙoƙarin rage nauyi, ku rufe shi da tawul kuma ku yi watsi da shi. Ayyukan motsa jiki waɗanda ke mai da hankali kan yankin kona kitse sune relic na dagewar imani da dagewa cewa dogon, jinkirin motsa jiki koyaushe yana da kyau don asarar nauyi fiye da sauri, gajeriyar motsa jiki. Amma zaku iya shigar da wannan tare da sauran tatsuniyoyi masu dacewa yakamata ku yi watsi da su: Mafi kyawun tsarin motsa jiki mai ƙona kitse shine kawai wanda ke ƙone mafi yawan adadin kuzari.

Kamar tatsuniyoyi da yawa, abin da ake kira yankin ƙona kitse yana dogara ne akan ƙwayar gaskiya: A cikin sauri da sauri, tushen tushen man fetur na jikin ku shine mai, yayin da mafi girman ƙarfi, yawanci a ƙimar tsinkayen aiki (RPE) na 7 ko mafi girma, da farko kuna zana kan carbohydrates da ke yawo a cikin jinin ku ko adana a cikin tsoka. Masu motsa jiki na yau da kullun suna tunanin cewa amfani da ɗimbin kitse a matsayin mai dole ne ya fassara zuwa asarar mai mai sauri. Gaskiyar ita ce, yawan adadin kuzari da kuke ƙonawa, mafi kusantar ku zuwa ga burin asarar nauyi, ba tare da la'akari da irin man da jikinku ke amfani da shi don kuzari ba.

Ga misali mai sauri don misalta batun. Ya ƙunshi wasu ƙididdiga don haka zan bi ku ta cikinsa. Bari mu ce kuna ciyar da rabin sa'a a kan abin hawa don yin tafiya ta yau da kullun yayin da kuke kallon bidiyo da yada yada tare da mutumin a kan injin na gaba. Kuna iya ƙona adadin kuzari 150 tare da wannan aikin na yau da kullun, kusan kashi 80 na su daga mai. Wannan shine jimlar adadin kuzari 120 da aka ƙone.

Yanzu bari mu ce kuna ciyar da mintuna 30 don yin injin jujjuya kaya, ƙwallon ƙwallon ƙafa tare da tarin tsere, tsalle da tuddai da aka jefa don buga ƙarfin. A cikin wannan yanayin, kuna lalata jimlar adadin kuzari 300 tare da kusan kashi 50 zuwa 150 na kalori-suna fitowa daga mai. Ko da na batar da ku a kan raguwar lamba, yakamata a bayyane dalilin da yasa motsa jiki na biyu ya fi dacewa don ƙona kalori (ninki biyu!), Ƙona mai da asarar nauyi.

Wannan ba shine a ce zaman motsa jiki mai raɗaɗi da jinkirin ba su da matsayinsu a cikin shirin motsa jiki da tsarin asarar nauyi. Suna da sauƙi a jikin ku kuma kuna iya yin su kowace rana; su ne 'tushe' na shirin motsa jiki. Yawan wuce gona da iri yana haifar da konewa, ciwo da raunin da ya faru (mikewa yana da fa'idodi da yawa na jiki, gami da sassauci mafi girma, amma a mafi yawan lokuta baya hana raunin). Kuma idan an nisanta ku daga motsa jiki gaba ɗaya to lallai ba za ku ƙona kowane adadin kuzari-daga mai ko akasin haka ba.

Ina ba da shawarar yin babban ƙarfi guda biyu, matsakaicin matsakaici ɗaya ko biyu (60 zuwa 75 bisa dari na matsakaicin ƙoƙari) da ɗaya zuwa uku ƙananan motsa jiki a mako. Hakanan, idan kuna babban horo na 'yan wasa don gasa, to yana da kyau ku ɗauki cikakken aikin motsa jiki a cikin ɗakin likitancin wasanni don gano ainihin wutan da kuke ƙonawa daidai gwargwadon ƙimar zuciya; wannan zai taimaka sanya tsarin horon ku ya zama madaidaiciya kuma ya inganta yanayin gasa.

Liz Neporent Babban Mataimakin Shugaban Kasa ne tare da Lafiya 360, wani kamfani mai ba da shawara kan harkokin lafiya na New York. Littafinta na baya-bayan nan shine Kwakwalwar Mai Nasara wanda ta rubuta tare da marubuta Jeff Brown da Mark Fenske.

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