Me yasa kuke jin iskar iska lokacin da kuke hawa saman matakala?

Wadatacce

• Bita don

Ga mutanen da suke ƙoƙarin yin aiki akai-akai, yana iya zama abin takaici da ruɗani lokacin da ayyukan yau da kullun suka tabbatar da ƙalubale na jiki. Halin da ake ciki: Ka buga dakin motsa jiki a kan reg, amma lokacin da ka ɗauki matakalai a wurin aiki, kana da iska gaba ɗaya. Me ke bayarwa? Idan kuna ƙoƙarin yin ton a wurin motsa jiki, me yasa wani abu na yau da kullun yake jin da wahala? (BTW, bincike ya nuna cewa ɗaukar matakan yana kiyaye kwakwalwar ku lafiya da ƙuruciya.)

Na farko, ya kamata ku sani cewa jin bacin rai lokacin da kuka isa saman matakala ba wata alamar gargaɗi mai ban tsoro game da lafiyar ku ba. "Idan kuna da siffa amma kuna jin ƙarancin numfashi yana toshe wasu ƙananan matakan matakala, kada ku damu!" in ji Jennifer Haythe, M.D., likitan zuciya da lambar kodin cibiyar mata don lafiyar jijiyoyin jini a Columbia. Ta ce "Ba kai kaɗai ba. Hawan matakala aiki ne mai fashewa kuma yana amfani da tsokoki da yawa a jikinka. Jikinka yana buƙatar ƙara yawan iskar oxygen, don haka numfashi mai nauyi al'ada ne," in ji ta. Phew. Yanzu da muka cire hakan daga hanya, anan akwai wasu dalilan da matakala ke da wuya koda kuwa kun dace, da yadda zaku iya sa jin daɗin iska ya tafi.

Ba ku dumama kafin ɗaukar matakala.

Ka yi tunani game da shi. Lokacin da kuke aiki, yawanci yana ɗaukar 'yan mintuna kaɗan don samun abubuwa suna tafiya, daidai ne? "Ajin cardio na mintina 60 na al'ada, ta ƙira, ya haɗa da dumama na mintuna 7 zuwa 10 wanda a hankali yana ƙaruwa da bugun zuciyar ku da zub da jini, wanda ke shirya ku don ƙalubalen zuciya mai zuwa," in ji Jennifer Novak, CSCS, a kocin dawo da aiki a Dabarun Ayyuka na Peak Symmetry. Lokacin da kuka ɗaure matakala, ba ku yin wani aikin share fage don samun dumi tukuna. Maimakon a hankali ƙara yawan bugun zuciyar ku da buƙatun oxygen, kuna yin shi gaba ɗaya, wanda shine ƙarin kalubale ga jikin ku.

Matakala suna amfani da ƙungiyoyin tsoka da yawa.

"Masu gudu na koyaushe suna tambayara dalilin da yasa za su iya yin tseren marathon amma hawan matakan hawa daya ya bar su," in ji Meghan Kennihan, mai horar da NASM Certified Personal Trainer kuma kocin USATF. A sauƙaƙe, saboda hawa hawa yana buƙatar tsokoki da yawa. Kennihan yayi bayanin cewa "Hawan hawa na matakala yana amfani da tsokoki fiye da tafiya." "Ainihin kuna yin lunges sama da yaƙi da nauyi. Idan kun riga kun yi aiki tuƙuru don horar da wani abu mai wahala kamar triathlon ko tseren marathon, to tashi daga matakan hawa yana ba da gudummawar aikinku mai nauyi, don haka ku kafafu da huhu za su sanar da ku."

Matakala na buƙatar wani nau'in makamashi daban.

Har ila yau, hawan matakala yana amfani da tsarin makamashi daban daban fiye da na yau da kullun na cardio, wanda zai iya sa ya ji daɗi sosai, in ji Novak. “Tsarin makamashin phosphagen shine abin da jiki ke amfani da shi don saurin fashewar wutar lantarki da kuma gajerun faɗan da ke ƙasa da daƙiƙa 30.Kwayoyin da ake amfani da su don samar da makamashi don irin wannan motsa jiki (wanda ake kira creatine phosphate) suna cikin ƙananan wadata." Wannan yana nufin cewa kuna da ƙarancin makamashi don fashewa mai sauri fiye da yadda kuke yi don aikin motsa jiki na jiki, don haka gaskiyar cewa kuna gajiya da sauri ba haka ba ne. Ba abin mamaki bane lokacin da kuka yi la’akari da inda kuzarin yake fitowa. (Idan kuna son horar da matakala musamman, gwada wannan jimlar matakan tsayuwar jiki don fashewar cardio na HIIT.)

Anan ga mafi kyawun ma'aunin dacewa.

Kasan? Wataƙila koyaushe za ku gaji aƙalla *ɗan* hawan matakala a rayuwarku ta yau da kullun, kuma ba yana nufin wani abu mai mahimmanci game da yadda kuka dace ko ba. Abin da ya fi ma'ana, masana sun ce, shine tsawon lokacin da za a ɗauka don murmurewa. Idan kun kasance masu dacewa, ƙarancin lokacin da jikin ku zai ɗauka don komawa zuwa yanayin da ya saba bayan yin amfani da kuzari. Kennihan ya ce "Yayin da kuke gina tsokar zuciya da tsokar tsoka ta hanyar yin aiki, za ku lura cewa lokacin murmurewar bugun zuciyar ku ya ragu," in ji Kennihan. "Zuciyarka ta zama mafi inganci kuma tsokoki suna samun isasshen jini na oxygenated tare da kowane raguwa, don haka zuciyarka ba ta buƙatar yin aiki tuƙuru. Yayin da kake ƙara lokaci da adadin da kake aiki, yana fassara zuwa zuciya mafi koshin lafiya lokacin da kake yin aiki. ba ka aiki." Don haka idan wannan jin daɗin iska a saman matakalar yana damun ku, muna ba da shawarar ninka sau biyu akan ayyukan motsa jiki.

Bita don