Ƙaddamar da ingantaccen tsarin motsa jiki mai ɗorewa shine muhimmin sashi na kowane dabarar asarar nauyi, in ji Russell F. Camhi, likitan likitancin wasanni na farko a Cibiyar Kula da Orthopedic ta Northwell a Great Neck, New York. Shi babban likita ne a Jami'ar Hofstra a Uniondale, New York, kuma mataimakin farfesa a Makarantar Magunguna ta Hofstra/Northwell.
Tsarin motsa jiki na dogon lokaci don asarar nauyi yakamata ya haɗa da motsa jiki na zuciya - wanda zai iya nuna wasan ninkaya, in ji Camhi. Yin iyo yana ba da kyakkyawar fa'idodin zuciya da jijiyoyin jini da ƙarin fa'idar kasancewa cikin sauƙi akan haɗin gwiwa, gwiwoyi da ƙafafu. "(Swimming) yana da amfani musamman ga mutanen da ke fama da ciwon hanji, gwiwa ko ciwon gwiwa," in ji shi. “Tafiya, gudu da kuma yin aiki a kan injin tuƙi yana sanya matsi mai yawa akan haɗin gwiwa. Ana ɗaukan nauyin jikin mutum sau takwas akan haɗin gwiwa guda ɗaya yayin gudu da hawan sama da ƙasa”.
Yin iyo hanya ce mai kyau don motsa jiki ga mutane masu shekaru daban-daban, amma zaɓi ne mai kyau musamman ga tsofaffi da marasa lafiya masu kiba, saboda yana taimakawa rage damuwa a haɗin gwiwa, in ji shi.
Musamman a cikin watanni masu zafi na zafi, lokacin da wasu mutane ba koyaushe suke jin sha'awar shiga motsa jiki mai ƙarfi ba, yin iyo da yin wasan motsa jiki na ruwa na iya zama wani abu mai tasiri da nishaɗi na tsarin rage nauyi.
Yadda Ake Rage Kiwon Yin iyo
Anan akwai shawarwari guda shida don yin iyo don rage kiba:
1. Fara ranar ku tare da iyo da safe.
Yin iyo da safe hanya ce mai kyau don tsalle-fara ranarku - kuma ba lallai ne ku bugi tafkin a cikin komai ba.
Duk da abin da mahaifiyarka ta gaya maka game da rashin yarda da cin abinci kafin yin tsalle a cikin tafkin ko teku, yana da kyau a ci abinci mai sauƙi ko abin ciye-ciye kafin yin iyo, in ji Jamie Costello, babban darektan kula da lafiyar jiki tare da Pritikin Longevity Center a Miami. "Akwai wasu rudani cewa tsallake karin kumallo na iya taimakawa jiki wajen amfani da kitse a matsayin mai, amma bincike ya nuna cewa jimillar adadin kuzari da ake cinyewa da konewa a cikin yini wanda a ƙarshe ke ƙayyade asarar mai tare da lokacin abinci."
Pritikin ya ba da shawarar raba karin kumallo ta hanyar cinye rabin ayaba ko rabin kofi na oatmeal tare da berries don karya azumin dare na minti 15 zuwa 20 kafin yin motsa jiki da safe. "Bayan motsa jiki, karin kumallo na farin kwai da kayan lambu hanya ce mai kyau don samar da tsokoki tare da furotin da ake bukata (da suke bukata)."
2. Dauki matakin kuma haɗa da yawan iyo.
Gudun mil yana ƙone calories fiye da tafiya wannan nisa. Hakazalika, yin iyo a cikin sauri yana ƙone calories fiye da yin iyo a hankali kuma a hankali, in ji Michele Smallidge, malami kuma darektan Shirin Kimiyya na BS daga Makarantar Kimiyyar Lafiya a Jami'ar New Haven a West Haven, Connecticut.
"Ƙarin ƙoƙari a cikin 'ɗaukawar taki' ko ƙara ƙoƙari zai ƙone ƙarin adadin kuzari a cikin wannan lokacin." Ta ba da shawarar haɓaka tsarin da aka tsara, watakila yin iyo tare da ƙungiya ko aiki tare da koci, don tura shingen jiki da tunani don yin iyo da sauri.
3. Don kiyaye shi mai ban sha'awa, canza tsarin yin iyo.
Kamar kowane nau'i na motsa jiki, idan kun yi iyo tare da irin ƙarfin ƙarfi na tsawon makonni ko watanni, ƙoƙarin ku na asarar nauyi na iya zama fili, in ji Smallidge. Yin iyo a nisa ɗaya a cikin taki ɗaya kuma na iya haifar da gundura, wanda zai iya yin wahala a ci gaba da himma cikin dogon lokaci.
Musanya tsarin wasan ninkaya wata babbar hanya ce don kiyaye abubuwa masu ban sha'awa a cikin ruwa da kuma samun nasara-asara mai nauyi, in ji Smallidge. Misali, a tsakiyar al'adar da kuka saba, kuna iya haɗawa a cinya ko biyu yayin da kuke iyo da sauri gwargwadon iko. Ko kuma kuna iya iyo tare da abokin tarayya kuma ku yi tseren lokaci-lokaci. Haɗuwa da ajin wasan motsa jiki na ruwa kuma babbar hanya ce don bambanta aikin motsa jiki na ruwa.
Yin aiki tare da ma'aunin ruwa wata hanya ce mai daɗi don canza yanayin yin iyo, in ji Tyler Fox, shugaban kocin ninkaya a Life Time, wurin shakatawa a Scottsdale, Arizona. "Yayin da kuke danna ma'aunin nauyi ta cikin ruwa, juriya yana kunna tsokoki kamar yadda makada na juriya ke yi a ƙasa," in ji Fox. "Za ku iya yin yawancin motsin da kuka fi so a cikin dakin nauyi ta amfani da ma'aunin ruwa a cikin tafkin. Kuna iya haɓaka ƙarfi kuma kuyi aiki da tsarin jijiyoyin jini a lokaci guda. Don jin daɗin canjin taki, zaɓi kaɗan daga cikin motsa jiki na dumbbell da kuka fi so kuma ku fitar da su cikin ruwa tsakanin maimaita wasan motsa jiki na ku.
4. Ƙara ajin ninkaya zuwa gaurayawa.
Yin iyo babban aikin zuciya ne saboda yana kunna ƙungiyoyin tsoka da yawa a lokaci guda, in ji Camhi. Yawancin ƙungiyoyin tsoka da ke aiki yayin motsa jiki, yawancin jiki zai ƙone makamashi, wanda zai iya taimaka maka rasa nauyi.
Idan kun kasance sababbi don yin iyo ko amfani da ku kuma amma kuna da tsatsa a cikin bugun jini, yin karatun wasan ninkaya don koyo ko gogewa kan dabarun da suka dace na iya taimaka muku zama mafi inganci kuma ku sami mafi kyawun motsa jiki na ruwa. Yawancin cibiyoyin nishaɗi na gida, YMCA da Red Cross ta Amurka, suna ba da darussan wasan ninkaya.
5. Yi yawan iyo kamar yadda kuke so.
Babu ƙa'ida mai ƙarfi da sauri da ke faɗin sau nawa yakamata ku yi iyo a matsayin wani ɓangare na ƙoƙarin asarar nauyi. Abin da ke bayyane shi ne cewa shawarar da aka ba da shawarar motsa jiki don cimma asarar nauyi shine aƙalla minti 150 a mako na matsakaicin motsa jiki na motsa jiki ko minti 75 na motsa jiki mai ƙarfi a kowane mako, ko haɗuwa da biyun, in ji Smallidge. (Wannan shine mafi ƙarancin adadin ayyukan cututtukan zuciya da Ƙungiyar Zuciya ta Amurka ta ba da shawarar ga manya da yara don kula da lafiya mai kyau.)
Don haka, zaku iya samun ƙaramin adadin kuzarinku ta hanyar - ya danganta ko kuna tafiya cikin sauri ko matsakaici - yin iyo sau uku zuwa biyar a mako na mintuna 25 ko makamancin haka a lokaci guda. Ka tuna cewa zaka iya yin iyo yau da kullum saboda wannan nau'i na motsa jiki ba shi da wuya a gwiwoyi, haɗin gwiwa ko ƙafafu. Hakanan, lura cewa shiga cikin horon ƙarfi aƙalla sau biyu a mako zai ƙarfafa ƙoƙarin ku na asarar nauyi.
6. Auna yanayin abincin ku.
A lokacin da yake atisayen wasannin ninkaya na Olympics, dan wasan ninkaya Michael Phelps wanda ya lashe lambar zinare sau 23 a rana, yana shan kusan adadin kuzari 10,000 a rana, wanda hakan ya taimaka masa wajen samun karfin jiki. Hakika, ya kuma yi iyo sosai da sauri na sa'o'i da yawa kowace rana.
Wadanda ba 'yan wasan Olympics ba wadanda ke yin iyo don rage kiba za su buƙaci kula da tsarin cin abinci. Kamar yadda yake tare da kowane ƙoƙari na asarar nauyi, rage yawan adadin kuzari yayin da kuke yin iyo na yau da kullum zai iya taimaka muku sauke fam.
Don rage kiba, Smallidge yana ba da shawarar kawar da ko rage abinci mai yawan kuzari, gami da:
- Keke.
- Candy.
- Kukis.
- Ruwan 'ya'yan itace.
Naman da aka sarrafa (naman alade, yankan sanyi da tsiran alade, alal misali).
Maimakon haka, ƙara yawan cin abinci mai lafiya, kamar sabbin 'ya'yan itatuwa, kayan lambu da tushen furotin, kamar wake, goro da tsaba. "Kalori suna ƙidaya, don haka ku kula da sarrafa sashi har ma da abinci na halitta duka," in ji Smallidge.
Lokacin aikawa: Mayu-19-2022