Menene Fa'ida da Rashin Amfani da Sau biyu a Rana?

Wadatacce

• Yana rage lokacin zama
• Kuna iya ganin ƙarin ribar aiki
• Yadda zaka kafa aikin motsa jiki
• Idan likitanku ya ba da shawarar ƙarin aiki don gudanar da nauyi
• Idan kuna mai da hankali kan ɗaukar nauyi
• Yadda za a guji ƙarin horo
• Layin kasa

Akwai wasu fa'idodi wajan yin aiki sau biyu a rana, gami da karancin lokacin rashin aiki da kuma damar samu.

Amma kuma akwai wasu matsaloli da za a yi la’akari da su, kamar haɗarin rauni da haɗarin wuce gona da iri.

Anan ga abin da ya kamata ku sani kafin ɗora lokacinku a dakin motsa jiki.

Yana rage lokacin zama

Idan kun shiga ƙarin aiki ta hanyar yin aiki sau biyu a rana, kuna rage lokacin zaman ku.

A cewar wani wallafa da aka yi a cikin International Journal of Obesity, karin lokacin tashin hankali yana da alaƙa da haɗarin cututtukan zuciya na zuciya (CHD).

Kuna iya ganin ƙarin ribar aiki

Idan kuna horo don gasa ko taron, yi la'akari da neman jagorancin mai ba da horo ko koci game da ƙara ƙarin motsa jiki zuwa aikinku na yau da kullun.

Wannan na iya taimakawa wajen mai da hankali ga kokarin da kuke yi a kan burinku yayin tabbatar da cewa za a iya lura da hanyoyin da za a bi don magance rauni da rauni.

Yadda zaka kafa aikin motsa jiki

Yana da mahimmanci fahimtar jagororin da aka ba da shawara don motsa jiki kafin ƙara wani motsa jiki zuwa aikinku na yau da kullun.

Jagororin Motsa Jiki ga Amurkawa sun ba da shawarar cewa manya su sami mintuna 150 na matsakaici zuwa ƙarfin motsa jiki a kowane mako.

Wannan yana fitowa ne kimanin minti 30 na aiki, sau biyar a mako.

Idan likitanku ya ba da shawarar ƙarin aiki don gudanar da nauyi

Yawancin masana kiwon lafiya sun yarda cewa motsa jiki fiye da mafi ƙarancin ƙarancin shawara zai iya zama tasiri ga ƙona kalori da rage nauyi.

Idan kuna aiki tare da likita ko wani mai ba da sabis na kiwon lafiya don haɓaka shirin kula da nauyi, ƙila su bayar da shawarar har zuwa minti 60 na matsakaici zuwa ƙarfin motsa jiki mai ƙarfi kowace rana.

Idan asarar nauyi shine babban burin ku, yi magana da mai ba ku kiwon lafiya game da abin da wannan na iya zama muku. Zasu iya yin takamaiman abinci mai gina jiki da shawarwarin motsa jiki don tabbatar da cewa kuna aiki zuwa ga burinku tare da lafiyar ku da lafiyar ku gaba ɗaya.

Idan kuna mai da hankali kan ɗaukar nauyi

Ga masu ɗauka nauyi, ƙara yawan lokutan da kuke aiki kowace rana baya bayyana don bayar da ƙarin fa'idodi.

Idan kun damu game da ƙarin aiki, kuyi laákari da fasa aikinku na yau da kullun.

A cewar wani daga masu daukar nauyi a matakin kasa na masu binciken na Jami'ar Oklahoma, babu wasu karin fa'idodi daga karin yawan horaswa na yau da kullun.

Amma an sami ƙaruwa cikin ƙarfin ƙarfin ƙarfin ƙarfin isometric (ISO) da aikin kunnawa na neuromuscular (EMG) don ƙungiyar sau biyu-yau.

Wannan sakamakon na iya tallafawa ra'ayin cewa rarraba aikinku zuwa zama biyu na iya rage haɗarin ƙarin aiki. Ana buƙatar ƙarin bincike don cikakken fahimtar waɗannan binciken da kuma ƙara yanke hukunci.

Yadda za a guji ƙarin horo

Don zama mai tasiri, motsa jiki da yanayin motsa jiki dole su daidaita lokutan horo mai tsanani tare da lokutan dawowa.

Dangane da Kwalejin Kwalejin Wasannin Wasanni ta Amurka, yawan wuce gona da iri a cikin aikinku galibi ana alakanta shi da ɗaya ko fiye daga cikin alamun:

• dorewar tsoka ko ciwo
• nace gajiya
• bacin rai
• raunin rauni
• Sanin cewa aikin motsa jikin ku ba mai daɗi bane
• wahalar bacci

Zaka iya rage haɗarin wuce gona da iri ta hanyar:

• bambance-bambancen karatun ku don haka ba kwa yawan maimaita abu iri ɗaya
• zama da kyau sosai
• tabbatar da cewa kana cin abinci mai gina jiki
• bin ƙa'idar 10 bisa ɗari: kar a ƙara ƙarfin horo ko ƙarfi da fiye da kashi 10 a lokaci guda
• bin tsawan lokacin horo tare da tsawan lokaci na murmurewa da hutawa (awa 24 zuwa 72)
• kiyaye kundin horo don gano yuwuwar wuraren wuce gona da iri

Layin kasa

Yin aiki sau biyu a rana yana ba da fa'idodi masu fa'ida da haɗari. Amfani da buƙatunku da motsawar ku a matsayin tushen asali, dole ne ku ƙayyade mafi kyawun horo da tsarin kwanciyar hankali don yanayin ku na musamman.

Yi magana da likitanka ko wani mai ba da sabis na kiwon lafiya game da adadin motsa jiki mafi kyau duka, kazalika da kyakkyawan matakin ƙarfin aikinku.

Suna iya tura ka zuwa likitan likitancin likitancin wanda hankalinsa shine taimakawa mutane:

• inganta aikin jiki
• inganta lafiyar gaba daya
• hana rauni
• kula da motsa jiki