Shiyasa Gudu Ke Jin Daukarwa Bayan Daukar Wani Lokaci

Wadatacce

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Kun yi gudun fanfalaki wata guda da ya wuce, kuma ba zato ba tsammani ba za ku iya yin gudun mil 5 ba. Ko kun ɗauki hutun makonni biyu na zaman ku na SoulCycle na yau da kullun, kuma yanzu yin ta cikin aji na mintuna 50 yana da wahala kamar jahannama.

Ba daidai ba ne a cikin wata hanya, amma yana da kyau yadda ilimin halitta ke aiki. Bayan haka, a cikin duk abubuwan dacewa, kuna koyawa ko ragewa. Wannan yana da alama gaskiya ne musamman idan yazo da cardio.

"Amfanin horar da cututtukan zuciya sun fi na wucin gadi fiye da waɗanda ke cikin horarwa mai ƙarfi, ma'ana suna faruwa da sauri kuma suna tafiya da sauri," in ji Mark Barroso, CPT, mai horar da New Jersey kuma kocin Spartan SGX. "Da zarar an dakatar da horar da jijiyoyin jini na makonni biyu zuwa huɗu, kuna iya ganin raguwa a cikin ikon ku na numfashi, VO2 max [matsakaicin adadin iskar oxygen da jikin ku zai iya ɗauka da amfani cikin minti ɗaya], kuma jikin ku zai gajiya da sauƙi. "

Me ke bayarwa? Duk ya dogara da sauye -sauyen halittun da ke faruwa a jikin ku lokacin da kuke yin zaɓin aikin ku. "Tare da horon juriya, ba ma buƙatar canza tsarin jikinmu sosai don samun damar yin shi," in ji Barroso. (FYI, tare da horo mai ƙarfi, gaba ɗaya yana buƙatar ɗaukar aƙalla makonni shida daga ayyukanku don ganin raguwa a cikin tsoka, jijiya, da girman ligament da ƙarfi.) substrates da jigilar kayayyakin shara, ”in ji shi. Wadannan nauyin sun fi fadi ga enzymes na rayuwa da kuma hormones, wadanda suke da matukar jin dadi ga motsa jiki na aerobic-ko rashinsa.

A gaskiya ma, Chris Jordan, CSCS, CPT, darektan ilimin motsa jiki a Cibiyar Ayyuka ta Johnson & Johnson Human Performance Institute, ya lura cewa a cikin makonni biyu, ayyukan enzymes masu sarrafa oxygen a cikin tsokoki na jiki suna raguwa kuma tsokoki sun fara rikewa. ƙasa da ƙasa da glycogen, nau'in carbohydrates da aka adana a jikin ku. Akwai raguwa a cikin adadin da tattarawar jijiyoyin jini a cikin tsokar ku, wanda ke taimakawa isar da iskar oxygen zuwa tsokokin ku da share samfuran sharar gida kamar hydrogen ions, in ji shi.

Dauki ɗaya Gina Jiki, Metabolism da Cututtukan Zuciya karatu. Manya sun manne da ayyukan cardio na yau da kullun na tsawon watanni huɗu kai tsaye, sannan suka ɗauki tsawon wata ɗaya. Sun rasa kusan duk abubuwan da suka samu na aerobic. Ingantattun su a cikin hankalin insulin da matakan HDL (mai kyau) cholesterol suma duk sun ɓace.

Idan kuna son duba gefen haske, kodayake, ba su dawo da kitsen ciki da suka rasa yayin horo. Kuma matakan hawan jinin su ya tsaya a duba.

Don haka shin akwai wata hanya ta ainihi don ci gaba da motsa zuciyar ku yayin hutu daga ayyukan motsa jiki na yau da kullun? (Wannan hutun ba zai ɗauki kansa ba, ya sani.)

Jordan ta ce kiyaye lafiyar zuciya yana buƙatar aƙalla kwanaki uku na horo mai ƙarfi a kowane mako. (Za a iya kiyaye ƙarfin tsoka da ƙarfi tare da ɗan ƙaramin rana ɗaya a mako.) Wataƙila hakan ya fi yadda kuke fata, amma kuma yana da ƙarancin lokacin da kuka kashe horo na rabin marathon. (Yi la'akari da ɗaya daga cikin mafi kyawun biranen masu gudu don hutu na gaba.)

A ƙarshe, kodayake, rayuwa tana faruwa kuma kuna buƙatar tsawaita hutu a wani lokaci ko wani-hakan yayi kyau. Abu mafi mahimmanci shine kar a bar takaicin "farawa" ya hana ku komawa cikin ayyukanku na yau da kullun. Bayan haka, yayin da zai iya ɗaukar ko'ina daga makonni zuwa watanni don gina bugun zuciya, shi so babu shakka yana ɗaukar ƙarancin aiki fiye da yadda ya yi a karon farko, in ji Jordan.

Yanzu fita can da gudu.

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