Fa'idojin Motsa Jiki da kuma Yadda za a Kara shi a Motsa aikin ku

Wadatacce

• Menene ake ɗaukar motsa jiki mai wahala?
• Motsa jiki mai ƙarfi vs. motsa jiki matsakaici
• Amfanin motsa jiki mai karfi
• Yadda ake auna ƙarfin motsa jiki
• 1. Yawan bugun zuciyar ka
• 2. Gwajin magana
• 3. Adadin aikin da aka gani (RPE)
• Yadda zaka kara aiki mai karfi a motsa jiki
• Nasihun lafiya
• Duba tare da likitanka
• Gina ƙarfin a hankali
• Kar a manta lokacin dawowa
• Kasance cikin ruwa
• Layin kasa

Ko kun buga filin wasan motsa jiki ko kuma kuna a shirye don jujjuya al'amura sosai, ƙara ƙarin motsa jiki mai ƙarfi - wanda aka fi sani da motsa jiki mai ƙarfi - zuwa tsarin aikinku gaba ɗaya shine hanya ɗaya don haɓaka ƙona calorie, inganta ku lafiyar zuciya, da haɓaka haɓakar ku.

Koyaya, don yin shi cikin aminci da inganci, akwai wasu jagororin da yakamata ku bi. Ci gaba da karatu don ƙarin koyo game da fa'idojin motsa jiki da yadda za a iya bugun ƙarfin motsa jikinku lafiya.

Menene ake ɗaukar motsa jiki mai wahala?

Idan ya zo ga motsa jiki, tsananin yadda kuka yi aiki yana da mahimmanci kamar tsawon lokacin aikin ku. Gabaɗaya, ƙarfin motsa jiki ya kasu kashi uku:

• low
• matsakaici
• mai ƙarfi ko wahala

Don yin aiki ya kasance mai ƙarfi, kuna buƙatar aiki a kashi 70 zuwa 85 na yawan iyakar bugun zuciyar ku, a cewar Heartungiyar Zuciyar Amurka. Misalan motsa jiki mai ƙarfi sun haɗa da:

• a guje
• keke a 10 mph ko sauri
• tafiya briskly uphill tare da jakarka mai nauyi
• igiya tsalle

Motsa jiki mara ƙarfi zuwa matsakaici ya fi sauƙi don ɗorewa na tsawon lokaci tunda kuna aiki ƙasa da kashi 70 cikin ɗari na iyakar bugun zuciyarku kuma, wani lokacin, da ƙasan matakin.

Don samun fa'idodin kiwon lafiya, Jagororin Ayyukan Jiki don Amurkawa suna ba da shawarar cewa mutane masu shekaru 18 zuwa sama su sami ɗayan masu zuwa:

• Mintuna 150 na aiki mai saurin wuce gona da iri a kowane mako
• 75 minti na aikin motsa jiki mai ƙarfi a mako
• haɗuwa da nau'ikan biyu na ayyuka yaɗu cikin mako

Motsa jiki mai ƙarfi vs. motsa jiki matsakaici

Yourara ƙarfin motsa jiki abu ne mai sauƙi a yi. Har yanzu kuna iya shiga cikin ayyukan da kuka fi so - kawai a cikin sauri.

Ofaya daga cikin fa'idojin motsa jiki mai wahala shine zaka iya samun lada iri ɗaya kamar motsa jiki mai tsaka-tsaki amma cikin kankanin lokaci. Don haka, idan lokaci yana da mahimmanci, yin motsa jiki na tsawan minti 20 na iya zama mai fa'ida kamar yin zaman motsa jiki na minti 40 a hankali.

Ga wasu misalai na.

Amfanin motsa jiki mai karfi

Bayan kasancewa mafi inganci, kunna zafi akan lokutan motsa jikin ku na iya amfani da lafiyar ku ta hanyoyi da dama. Bari muyi cikakken duba wasu fa'idodin tushen shaidar motsa jiki mai ƙarfi.

• Caloone mafi yawan calorie. Dangane da Councilungiyar Motsa Jiki ta Amurka, yin aiki a wani babban ƙarfi yana buƙatar ƙarin oxygen, wanda ke ƙona ƙarin adadin kuzari. Hakanan yana ba da gudummawa ga yawan amfani da oxygen bayan-motsa jiki (EPOC) ko "sakamako na bayan gida" wanda ke ba ku damar ci gaba da ƙona calories koda bayan kun gama aiki. Wannan yana nufin tasirin ku zai ci gaba da ɗaukaka na tsawon lokaci bayan zaman motsa jiki mai ƙarfi.
• Lossarin asarar nauyi. Burnona calori mafi girma da haɓakar haɓaka zai taimake ka ka rasa nauyi da sauri fiye da yin ƙananan motsa jiki ko matsakaici.
• Inganta lafiyar zuciya. A cewar wani, motsa jiki mai tsaka-tsaka da matsakaici ya bayyana yana ba da dama mai sauƙi na abubuwan da suka shafi zuciya da jijiyoyin jini, har ma da waɗanda ke da cututtukan zuciya. Amfanin zuciya da jijiyoyin jini na iya haɗawa da haɓakawa a cikin:
  • bugun jini na diastolic
  • kula da sukarin jini
  • ikon aerobic
• Inganta yanayi. Motsa jiki mai ƙarfi na iya haɓaka yanayin ku. Dangane da babban binciken na 2015 wanda yayi nazarin bayanan fiye da mahalarta 12,000, masu bincike sun sami babbar alaƙa tsakanin motsa jiki mai wahala da ƙananan alamun cututtuka.
• Riskananan haɗarin mace-mace. Dangane da 2015, masu bincike sun gano cewa aiki mai ƙarfi na iya zama mabuɗin don guje wa saurin mutuwa. Binciken, wanda ya biyo bayan mutane 204,542 na sama da shekaru 6, ya ba da rahoton raguwar mace-mace kashi 9 zuwa 13 cikin dari ga wadanda suka kara karfin lokutan motsa jiki.

Yadda ake auna ƙarfin motsa jiki

Don haka, ta yaya kuka sani tabbas cewa kuna motsa jiki a wani mataki mai wahala? Bari muyi la'akari da hanyoyi guda uku don auna karfin aikin ku na jiki.

1. Yawan bugun zuciyar ka

Kulawa da bugun zuciyar ka yana daya daga cikin ingantattun hanyoyin auna karfin motsa jiki. Motsa jiki a kashi 70 zuwa 85 na yawan bugun zuciyar ka ya cancanci azurta ƙarfin motsa jiki.

Matsakaicin bugun zuciyar ku shine mafi sauri zuciyar ku zata iya bugawa cikin aminci. Don gano menene bugun zuciyar ka kana bukatar rage shekarun ka daga 220. Misali, ga mai shekaru 40:

• 220 bpm (ya buge cikin minti daya) ya rage shekarun
• 220 - 40 = 180 bpm

Don yin aiki a cikin hanzari mai ƙarfi, zaku so motsa jiki tsakanin kashi 70 zuwa 85 na yawan bugun zuciyar ku. Misali:

• 180 x 0.70 (kashi 70) = 126
• 180 x 0.85 (kashi 85) = 153

Ga mutum mai shekaru 40, yawan horo mai ƙarfi shine 126 zuwa 153 bpm.

Zaku iya duba bugun zuciyar ku yayin da kuke aiki ta hanyar saka na'urar bugun zuciya ko ɗaukar bugun jini.

2. Gwajin magana

Wannan shine ɗayan hanyoyi mafi sauƙi don auna ƙarfin motsa jiki.

• Idan ya kasance da wahalar ci gaba da tattaunawa, mai yiwuwa kuna aiki cikin tsaka-tsakin ƙarfi ko tsaka mai wuya.
• Idan zaka iya magana cikin sauƙin yanayi tare da rashin numfashi, da alama kana motsa jiki a matsakaiciyar tafiya.
• Idan ya sauƙaƙa waƙa da babbar murya, hanzarin ka na iya yin jinkiri. Don samun ƙarin fa'idodi daga aikin motsa jiki, kuna iya yin la'akari da ɗaukar saurin.

3. Adadin aikin da aka gani (RPE)

Girman sikelin aiki (RPE) sikelin gwargwado ne na ƙarfin motsa jiki.

Lokacin amfani da RPE, zaku kula da bugun zuciyar ku, numfashi, da gajiyawar tsoka, kuma ku ƙididdige matakin aikin ku bisa ga mizanin da ya fara daga 1 zuwa 10. Babu ƙimar aikin da aka ƙaddara azaman 1 kuma mafi girman ƙoƙari ya kasance kamar 10 .

Don ɗauka mai ƙarfi, aiki yakamata ya haɗu ko ya wuce matakin 6 zuwa 7, wanda ake ɗaukar mai ƙarfi akan sikelin RPE. Wannan ya hada da yin tsere, keke, ko iyo. Gudun ba tare da tsayawa ba yana matsayin 8 zuwa 9 akan sikelin RPE.

Yadda zaka kara aiki mai karfi a motsa jiki

Ara aiki mai wuya ga aikin motsa jiki na mako-mako yana buƙatar wasu tsare-tsare masu kyau. Abin farin ciki, yawancin ayyukan da kuke yi a matakin matsakaici ana iya aiwatar da su a sauƙaƙe a cikin mafi ƙarfi.

Aya daga cikin hanyoyin da za ku hada karfi da karfe a cikin aikinku shi ne yin motsa jiki mai tsananin tazara (HIIT). Wannan nau'in motsa jiki yana haɗuwa da ƙananan ƙananan aiki - yawanci ana yin shi a 80 zuwa 95 bisa dari na iyakar ƙarfin zuciyar ku - tare da lokutan dawowa a 40 zuwa 50 bisa ɗari na iyakar bugun zuciya.

Don ci gaba da wannan matakin horo, yi la'akari da bin aikin 2: 1 don hutawa. Misali, motsa jiki na motsa jiki ko zaman gudu a waje na iya haɗawa da:

• yana gudana a 9 zuwa 10 mph na dakika 30
• bi ta hanyar tafiya a 3 zuwa 4 mph na dakika 60
• canza wannan rabo-daga-hutun na mintina 20 zuwa 30

Yin wasanni mai sauri kamar ƙwallon ƙafa, ƙwallon kwando, ko racquetball wata hanya ce mai tasiri don ƙara ƙwazo a aikin motsa jiki. Kasancewa cikin ajujuwan keke ko kuma tsalle-tsalle wasu hanyoyi ne don gina ƙarin motsa jiki cikin motsa jiki.

Nasihun lafiya

Kafin kunna ƙarfin aikin motsa jiki, yana da mahimmanci a kiyaye waɗannan nasihar tsaro a gaba.

Duba tare da likitanka

Idan kana da yanayin lafiya ko ba ka aiki a wani lokaci, ka tabbata ka yi magana da likitanka kafin ka fara aikin motsa jiki mai karfi. Likitanku na iya ba ku shawara game da matakin aminci na motsa jiki ko yadda za ku ƙara yin aiki a hanya mafi aminci.

Gina ƙarfin a hankali

Tafiya daga ƙananan motsa jiki zuwa motsa jiki mai ƙarfi yana buƙatar lokaci da haƙuri. Duk da yake kuna iya shirin tsalle tare da ƙafafunku biyu, hanya mafi aminci don ƙara ƙarin motsa jiki mai ƙarfi shine yin hakan cikin ƙarin ci gaba. Turawa da sauri da sauri na iya haifar da rauni da ƙonewa.

Misali:

• Makon 1: Musanya wani zama mai sassauƙan yanayi na motsa jiki don aikin motsa jiki na HIIT.
• Makon 2: Musayar zaman tsaka-tsaki guda daya tare da motsa jiki na HIIT, sannan kuma ƙara zaman horo na ƙarfin kewaye don aikinku na mako-mako.
• Makon 3 da 4: Maimaita sati 1 da 2 kafin ka fara kara motsa jiki mai karfi a aikin ka na mako-mako.

Har ila yau, kyakkyawan ra'ayi ne don rarraba ayyukan motsa jiki a cikin mako. Yi ƙoƙari kada ku yi zama biyu masu wahala a baya-da-baya.

Kar a manta lokacin dawowa

Jikinka yana buƙatar ƙarin lokaci don murmurewa daga motsa jiki mai ƙarfi idan aka kwatanta da zaman ƙarami ko matsakaici.

Don taimakawa jikinka warkewa, tabbatar koyaushe kun haɗa da garin sanyi da shimfiɗa na yau da kullun bayan aikin motsa jiki mai wahala.

Kasance cikin ruwa

Kasancewa da ruwa yana da mahimmanci musamman lokacin da kake motsa jiki sosai. Rashin shan isasshen ruwa zai iya shafar ingancin aikin motsa jiki kuma ya sa ka ji kasala, rashin nutsuwa, ko jiri. Yana ma iya haifar da ciwon kai da raɗaɗi.

Layin kasa

Juya yawan lokutan motsa jiki yana iya zama hanya mai inganci na bunkasa lafiyar ku gaba daya da lafiyar ku. Hakanan hanya ce mai sauƙi don adana lokaci yayin ƙoƙarin dacewa da motsa jiki cikin ranarku.

Don kunna shi lafiya, koyaushe fara jinkirin kuma kula da yadda jikinku yake ji.

Duk da yake motsa jiki mai ƙarfi yana ba da fa'idodin kiwon lafiya da yawa, bai dace da kowa ba. Idan kuna da yanayin lafiya ko baku da aiki na ɗan lokaci, tabbatar da magana da likitanku kafin yin aiki a matakin da ya fi ƙarfin gaske.