Nawa motsa jiki ya yi yawa?
Lokacin da kuke ƙaddamar da sabon tsarin motsa jiki cikin ƙwazo, yana iya zama ƙalubale don gano yawan motsa jiki da yawa, in ji Toril Hinchman, darektan motsa jiki da jin daɗi na Jami'ar Thomas Jefferson a Philadelphia.
Hanya mafi kyau don guje wa wuce gona da iri ita ce haɓaka dabarun motsa jiki wanda ya haɗa da ƙaƙƙarfan kwanciyar hankali da daidaito da ɓangaren farfadowa."Horar da ba tare da shiri ba hanya ce mai kyau don wuce gona da iri," in ji ta.“Inda mutane ke fuskantar matsala shine lokacin da suke tsalle ba tare da shiri ba.Suna ganin dole ne su rika zuwa dakin motsa jiki kowace rana na tsawon awa daya ko fiye, amma ba sai ka yi hakan ba.”
Hinchman kuma yana ba da shawarar duba kayan aikin motsa jiki.Akwai nau'ikan irin waɗannan ƙa'idodin, don masu farawa, masu motsa jiki na tsaka-tsaki da kuma tsoffin tsoffin sojoji na motsa jiki.
Muhimmancin hutawa da farfadowa
Yawan hutu da lokacin dawowa da kuke buƙata zai dogara ne akan abubuwa da yawa, kamar shekarun ku, adadin da nau'in motsa jiki da kuke yi da kuma yanayin jikin ku gaba ɗaya, in ji Hinchman.Abin da ke da wuya, motsa jiki na tsawon sa'o'i ga mutumin mai shekaru 65 bazai kasance mai wahala ga mace mai shekaru 30 ba, alal misali.Duk wani aikin motsa jiki mai ƙarfi a gare ku, akwai wasu abubuwa da za ku iya yi don taimaka muku murmurewa a rana mai zuwa, kamar miƙewa da yin jujjuya kumfa - inda zaku sanya wani kumfa a ƙarƙashin wani ɓangaren jikin ku mai matsewa, kamar su. bayanka ko cinyoyin ka, da mirgina kan kumfa.
Yana da mahimmanci a tuna cewa yawancin masu horar da motsa jiki ba sa kallon batun a matsayin horon da ya wuce, amma na "murmurewa," in ji Jonathan Jordan, mai horar da kansa a yankin San Francisco.“An tsara jikin mutum don motsi,” in ji shi.“Ya zama ruwan dare mutane suna motsa jiki da yawa kuma ba sa murmurewa sosai.Don haka jikinsu ya shiga bashi mai murmurewa.”
Don kauce wa murmurewa, tabbatar da shan ruwa mai yawa kuma ku sami barci akalla sa'o'i bakwai zuwa takwas a dare.Kuma ku kula da waɗannan alamomi guda takwas da kuke haɓakawa:
1. Konawa
Idan sabon mutum don motsa jiki da yin nau'in motsa jiki guda ɗaya kawai - ka ce, yana gudana a kan injin tuƙi - a wani lokaci, wannan mutumin yana iya jin ya kone.
Canza ayyukan motsa jiki na yau da kullun hanya ce mai kyau don guje wa gajiyawar motsa jiki.Idan aikin motsa jiki na farko shine cardio a cikin yanayi, haɗa shi da nauyi ko horon juriya.Idan injin tuƙi shine kayan aikin ku, canza aikin motsa jiki ta amfani da keken tsaye."Ci gaba da yin sabbin motsa jiki, sababbin hanyoyin motsa jiki hanya ce mai kyau don kiyaye kanku da farin ciki game da tsarin motsa jiki,"
2. Rage wasan motsa jiki
Idan a wani lokaci ba za ku iya gudu, zagayowar ko yin iyo da sauri da kuke yi ba ko kuma ba za ku iya ɗaga adadin nauyin da kuka saba ba, raguwar wasanku na iya zama alamar cewa kun yi overtraining.Wannan yana nufin "jikinku yana gaya muku yana buƙatar murmurewa," in ji Hinchman."Da zarar kun sami sauran da kuke buƙata, za ku kasance da ƙwarewa kuma za ku dawo da matakin wasan da kuka saba."
3. Ƙananan ci
Yin aiki yawanci hanya ce mai kyau don samar da abinci mai kyau.Amma wuce gona da iri da rashin isasshen hutu da murmurewa na iya haifar da rashin daidaituwa na hormone wanda ke hana sha'awar cin abinci, in ji Hinchman.Ragewar ci, bi da bi, na iya yin illa ga tsarin motsa jiki."Kuna buƙatar cinye adadin adadin kuzari da abinci mai gina jiki don samun mafi kyawun aikin motsa jiki," in ji ta.
4. Gajiya
Yana da dabi'a don jin gajiya nan da nan bayan motsa jiki mai tsanani har ma da rana ta gaba."Amma idan kwanaki daga baya kun ji wani nauyi a kafafunku kuma da alama ba ku murmurewa tsakanin motsa jiki, irin wannan gajiyar na iya nufin cewa kuna horarwa sosai, kuma kuna buƙatar ƙarin hutawa," in ji Hinchman.
"Hakanan yana iya nufin ba ku samun adadin adadin kuzari, ma'adanai da bitamin.Ko da kuna ƙoƙarin rage kiba, kuna buƙatar adadin abincin da ya dace.
5. Yawan bugun zuciya
Matsakaicin hutawa na yau da kullun ga yawancin mutane shine bugun 60 zuwa 100 a minti daya.Idan bugun zuciyar ku na yau da kullun ya yi tsalle daga kusan 50 zuwa 65 bugun minti daya, hakan na iya zama alamar kun yi aiki da yawa, in ji Hinchman.Hakanan yana iya zama alamar matsalar zuciya, don haka yana da kyau a duba wurin kwararrun likitocin kiwon lafiya.
Don tabbatar da bugun zuciyar ku na yau da kullun, sanya yatsanka a wuyan hannu don duba bugun bugun ku, kuma kirga bugun bugun minti daya.Hakanan ana sanye da yawan agogo mai wayo don samar da bugun zuciyar ku na hutawa.Tabbas, ba za ku so a duba ƙimar zuciyar ku ba bayan motsa jiki mai ƙarfi ko matsakaici.Da safe, bayan ka farka daga barci mai kyau da kuma kafin ka tashi daga gadon, lokaci ne mai kyau don duba bugun zuciyar ka na hutawa, a cewar Ƙungiyar Zuciya ta Amurka.
6. Rashin barci
Gabaɗaya, yin aiki yana taimaka maka barci.Amma wuce gona da iri zai iya jefar da yanayin barcin ku na dabi'a kuma ya rushe aikin da aka saba yi na hormones na halitta kamar melatonin, sinadari na kwakwalwa da ke taimaka muku samun abin rufe fuska da kuke buƙata, in ji Dokta Christopher McMullen, wanda ke halartar likita a Sashen Kula da Magungunan Gyara a Jami'ar Makarantar Magunguna ta Washington.
7. Matsalolin lafiyar kwakwalwa
Yin wuce gona da iri zai iya tarwatsa aikin da aka saba yi na hormone damuwa cortisol, wanda glandan adrenal ke fitarwa, in ji McMullen.Cortisol yana taimaka wa jikin ku magance damuwa, amma lokacin da matakan hormone ya yi yawa, zai iya haifar da illa.
Illolin cortisol da yawa na iya haɗawa da:
Fushi
Damuwa.
Bacin rai.
8. Raunan tsarin rigakafi
Motsa jiki gaba ɗaya yana taimakawa ga tsarin rigakafi, in ji McMullen.Manya da yara ya kamata su sami minti 150 na matsakaicin motsa jiki na motsa jiki a kowane mako, ko minti 75 na motsa jiki mai ƙarfi, ko haɗin biyu a kowane mako, Ƙungiyar Zuciya ta Amurka ta ba da shawarar.
Amma yin motsa jiki da yawa ba tare da samun isasshen hutu ba zai iya haifar da lahani."Tsarin jikin ku na iya yin rauni idan kuna matsawa abubuwa da ƙarfi," in ji McMullen."Idan kuna sanya dukkan kuzarinku cikin horo, akwai ragowar ragowar don yaƙar cututtuka, don haka tsarin garkuwar jikin ku zai wahala."
Lokacin aikawa: Mayu-13-2022