Lokaci Horarwar Ƙarfin ku da Cardio don Ingantacciyar Barci!

Wadatacce

• Bita don

Samun isasshen motsa jiki kuma bacci shine mabuɗin don ƙoshin lafiya da hankali (duba abin da ke faruwa da jikin ku lokacin da kuka hana bacci). Kuma dacewa da zzz suna yaba wa juna da kyau: Barci yana ba ku ƙarfin motsa jiki da motsa jiki yana taimaka muku bacci mai daɗi, kowane, da kyau, karatu da yawa. Amma, yawancin waɗannan karatun sun mayar da hankali kan cardio maimakon horo na juriya-har zuwa kwanan nan.

Don gano yadda lokacin aikin motsa jiki ya shafi ingancin bacci, masu binciken Jami'ar Jihar Appalachian sun sami mahalarta ziyartar dakin binciken su don motsa jiki na mintuna 30 a cikin kwana uku daban-daban da ƙarfe 7 na safe, 1 na yamma, da 7 na yamma. Mutane sun sanya wa masu binciken barci barci. Sakamakon: A ranakun da suka yi aiki, mahalarta sun ɗan rage lokacin farkawa cikin dare idan aka kwatanta da kwanakin da ba sa motsa jiki. Amma a nan ne abin ya zama mai ban sha'awa: Mutane sun yi barci kusan rabi lokacin idan sun yi horo mai ƙarfi a ƙarfe 7 na safe maimakon 1 na yamma. ko karfe 7 na yamma. "Harkokin motsa jiki yana ƙaruwa da bugun zuciya wanda ke haifar da hauhawar jini (na ɗan lokaci) wanda ke sa ya fi ƙarfin yin bacci," in ji marubucin binciken Scott Collier, Ph.D.

Wani baƙon abu mai ban mamaki: Lokacin da masu bincike suka kalli ingancin barci, sun sami batutuwan da suka tashi da dare sun yi barci sosai! "Motsa jiki na juriya yana da tasirin zafi (yana dumama ku a ciki-kamar wanka mai dumi kafin kwanciya), wanda zai iya bayyana dalilin da yasa batutuwa suke barci a lokacin barci," in ji Collier. Don haka, yayin da zai ɗauki lokaci mai tsawo don yin barci idan kun ɗaga daga baya a rana, wannan binciken ya nuna cewa za ku yi barci mafi kyau.

Aikin motsa jiki, a gefe guda, yana rage yawan bugun zuciya, don haka yin shi abu na farko da safe yana da wayo. (Gwada wannan aikin motsa jiki na cardio wanda ya fi aikin motsa jiki) A gaskiya ma, bisa ga binciken da Collier da tawagarsa suka yi a baya, "7 na safe shine lokaci mafi kyau don shiga motsa jiki na motsa jiki tun lokacin da ya kawar da hormones na damuwa a baya a ranar da ke ba da rance ga gara barcin dare."

Layin ƙasa: Motsa jiki-juriya ko cardio-yana da kyau a duk lokacin da kuna yi. Amma idan kuna fuskantar matsalar bacci ko kuna son canza abubuwa, gwada yin cardio da safe da horar da nauyi da rana ko maraice, in ji Collier.

Bita don