Wanne Ya Fi Kyau Ga Lafiyar Ki: Tafiya Ko Gudu?

Wadatacce

• Amfanin cardio
• Shin tafiya ta fi gudu?
• Yin tafiya vs. gudu don asarar nauyi
• Sauri da ƙarfi yana tafiya da gudu
• Tafiya da vest mai nauyi
• Karkata tafiya da gudu
• Fa'idodi da haɗari
• Awauki

Bayani

Tafiya da gudu dukkansu kyawawan halaye ne na motsa jiki na zuciya da jijiyoyin jini. Ba lallai ba ne “mafi kyau” fiye da ɗayan. Zaɓin da yafi dacewa a gare ku ya dogara gaba ɗaya akan ƙoshin lafiyar ku da kuma burin ku na lafiya.

Idan kuna neman ƙona ƙarin adadin kuzari ko rasa nauyi da sauri, gudu shine mafi kyawun zaɓi. Amma tafiya na iya ba da fa'idodi da yawa ga lafiyar ku, gami da taimaka muku kiyaye ƙoshin lafiya.

Amfanin cardio

Tafiya da gudu duka motsa jiki ne na zuciya, ko motsa jiki "cardio". Wasu daga cikin fa'idodin lafiyar zuciya sun haɗa da:

• yana taimaka maka rage nauyi ko kiyaye ƙimar lafiya
• yana kara karfin gwiwa
• yana kara karfin garkuwar jiki
• taimaka wajen hana ko sarrafa yanayi mai ɗorewa
• yana karfafa zuciyar ka
• iya kara tsawon rayuwar ka

Motsa jiki da jijiyoyin jini suma suna da kyau ga lafiyar kwakwalwarku. Foundaya ya gano cewa kawai minti 30 na motsa jiki mai ƙarfi sau uku a mako yana rage damuwa da damuwa. Hakanan yana iya inganta yanayinku da darajar kanku.

Masu bincike daga binciken sun kuma ce ba lallai ba ne a motsa jiki na tsawan mintuna 30 don sanin wadannan fa'idodin. Yin tafiya na mintina 10 a lokaci guda sau uku a rana ya haifar da irin wannan haɓaka lafiyar ƙwaƙwalwa.

Shin tafiya ta fi gudu?

Tafiya na iya samar da fa'idodi iri ɗaya na gudu. Amma gudu yana konewa kusan ninki biyu na adadin adadin kuzari yayin tafiya.

Misali, ga wanda yakai fam 160, yana tafiyar mil 5 a awa daya (mph) ya kona calories 606. Tafiya cikin hanzari na adadin lokaci a 3.5 mph yana kone adadin kuzari 314 kawai.

Kuna buƙatar ƙona kusan adadin kuzari 3,500 don rasa fam ɗaya. Idan burinka shine ka rasa nauyi, gudu shine mafi zabi fiye da tafiya.

Idan kun kasance sabon motsa jiki ko ba ku iya gudu, tafiya na iya taimaka muku ku zama cikin sifa. Tafiya yana da sauki ga kusan dukkan matakan dacewa. Zai iya haɓaka zuciyar ku kuma ya ba ku ƙarin ƙarfi gaba ɗaya.

Yin tafiya vs. gudu don asarar nauyi

Sauri da ƙarfi yana tafiya da gudu

Gudun tafiya yana tafiya cikin sauri, yawanci 3 mph ko mafi girma. An ɗaga bugun zuciyarka yayin saurin tafiya. Kuna iya ƙona ƙarin adadin kuzari ta wannan hanyar fiye da tafiya a saurin da kuka saba.

Yawancin lokaci ana ɗaukar tafiya daga 3 mph zuwa 5 mph, amma wasu masu tafiya a wuta suna zuwa saurin 7 zuwa 10 mph. Walkingarfin tafiya yana ƙone irin wannan adadin kuzari kamar yadda yake gudana. Misali, ƙarfin tafiya a 4.5 mph na awa ɗaya zai ƙone daidai da yin jogging a 4.5 mph na awa ɗaya.

Don motsa jiki mai tasiri, gwada saurin horo. Yourara saurinka na mintina biyu a lokaci guda, sannan ka ja da baya. Gudun tafiya ba ya ƙona yawancin adadin kuzari kamar gudu, amma yana iya zama motsa jiki mai tasiri don haɓaka ƙwanjin zuciyar ku, haɓaka yanayin ku, da inganta ƙimar lafiyar ku ta motsa jiki.

Tafiya da vest mai nauyi

Yin tafiya tare da falmaran mai nauyi na iya ƙara adadin adadin kuzari da kuke ƙonawa. Don zama lafiya, sanya rigar da ba ta wuce kashi 5 zuwa 10 na nauyin jikinka ba.

Idan kana neman wata hanya madaidaiciya don rage nauyi ko sautin tsokoki, gwada tafiya tazara maimakon hakan. Ickauki gudun na wani ɗan lokaci kafin rage gudu. Ko kuma a madadin, gwada ƙoƙarin tafiya tare da dumbbells mai haske a kowane hannu.

Karkata tafiya da gudu

Karkataccen tafiya ya kunshi yin tafiya a sama. Zai iya ƙona adadin adadin adadin kuzari kamar yadda yake gudana. Kuna ƙona karin adadin kuzari a karkata fiye da kawai tafiya a saman ƙasa.

Bincika wani yanki mai tudu ko tafiya a kan kankara. Theara karkata da kashi 5, 10, ko 15 bisa ɗari a lokaci guda don motsa jiki da son tafiya. Idan kun kasance sababbi don karkata tafiya, zaku iya farawa a hankali kuma kuyi aiki zuwa kashi 15 cikin ɗari.

Fa'idodi da haɗari

Gudun babbar hanya ce don samun sifa da rasa nauyi. Amma babban motsa jiki ne. Motsa jiki mai tasiri zai iya zama mai wahala a jikinku fiye da motsa jiki mara tasiri kamar tafiya.

Yawancin lokaci, gudu na iya haifar da mummunan rauni kamar:

• karaya
• takalmin shin
• Cutar cututtukan ITB

A zahiri, masu gudu suna da haɗari mafi girma ga raunin da ya shafi motsa jiki fiye da masu tafiya. Masu tafiya suna da kimanin kasada 1 zuwa 5 cikin haɗarin rauni, yayin da masu gudu suna da damar 20 zuwa 70 cikin ɗari.

Idan kai mai gudu ne, zaka iya ɗaukar matakai don kiyaye rauni. Kar ka kara nisan tafiyar ka da sauri kuma ka yi kokarin tsallakawa-horo sau da yawa a mako. Ko, gwada ƙoƙarin tafiya maimakon. Tafiya yana ba mutane da yawa fa'idodin lafiyar gudu ba tare da haɗari iri ɗaya ba na rauni.

Awauki

Duk tafiya da gudu kyawawan halaye ne na motsa jiki na zuciya da jijiyoyin jini. Neman samun akalla motsa jiki na mintina 150 na motsa jiki na motsa jiki kowane mako don lafiyar ku.

Tafiya zaɓi ne mai kyau idan kun kasance sabon motsa jiki da fatan samun sifa. Idan kana neman rasa nauyi ko ƙona ƙarin adadin kuzari, gwada gudu.

Idan kun kasance sababbi ne ga gudana, fara da shirin inda kuke canzawa tsakanin tafiya da gudu, kamar Couch zuwa 5K. Koyaushe bincika likitanka kafin fara sabon aikin motsa jiki.