Motsa jiki bugun zuciyamuhimmin ma'auni ne don auna ƙarfin motsa jiki, wanda zai iya taimaka mana mu fahimci yanayin jiki a matakai daban-daban na motsa jiki, sannan mu tsara horo a kimiyance. Fahimtar yanayin canje-canjen bugun zuciya na iya inganta aiki yadda ya kamata yayin da ake guje wa gajiya ko rauni mai yawa. A yau, za mu duba yadda za ku iya inganta shirin motsa jikin ku ta hanyar motsa jikin ku.
Menene motsa jiki bugun zuciya
Motsa jiki bugun zuciya yana nufin adadin bugun zuciya a minti daya yayin motsa jiki. Yawanci yana ƙaruwa tare da ƙaruwar ƙarfin motsa jiki, yana nuna ƙoƙarin zuciya don biyan buƙatun iskar oxygen na tsokoki. Fahimtar da kuma kula da bugun zuciya na motsa jiki na iya taimaka mana mu sarrafa ƙarfin motsa jiki da kuma sa motsa jiki ya zama mai inganci da aminci.
Ko wasanni ne na waje, hawa keke, hawa dutse ko wasannin nishaɗi, kowannensu yana da kyawunsa na musamman, yana iya barin mu mu yi gumi a lokaci guda, mu ji daɗin rayuwa.
Matsayin tazara daban-daban na bugun zuciya
A lokacin motsa jiki, bisa ga nau'in bugun zuciya daban-daban, za mu iya raba zuwa tazara da yawa na bugun zuciya, kowane tazara ya yi daidai da tasirin horo daban-daban.
Motsa jiki mai sauƙi (50-60% Matsakaicin bugun zuciya): Wannan kewayon yawanci ya dace da motsa jiki mai ƙarancin ƙarfi, kamar tafiya ko hawa keke mai sauƙi, wanda ke taimakawa wajen inganta zagayawar jini, inganta metabolism na asali da kuma dawo da yanayin jiki.
Motsa jiki mai matsakaicin ƙarfi (60-70% Matsakaicin bugun zuciya): Wannan shine mafi kyawun kewayon bugun zuciya don motsa jiki na aerobic, wanda aka fi gani a cikin ayyukan motsa jiki masu matsakaicin ƙarfi kamar gudu da hawan keke. Yana taimakawa wajen inganta aikin zuciya da huhu, ƙara juriya, da ƙona kitse.
Motsa jiki mai ƙarfi (70-80% na matsakaicin bugun zuciya): Motsa jiki da ake yi a wannan fanni, kamar motsa jiki na ɗan lokaci ko gudu na gudu, yana taimakawa wajen ƙara juriyar numfashin zuciya, haɓaka metabolism, da inganta aikin motsa jiki gabaɗaya.
Ƙarfi mai ƙarfi (90-100% Matsakaicin bugun zuciya): galibi ana amfani da shi don ɗan gajeren lokacin motsa jiki mai ƙarfi, kamar HIIT. Wannan ƙarfin motsa jiki na iya inganta juriyar rashin ƙarfi cikin sauri, amma ya kamata a guji kasancewa a cikin wannan kewayon na dogon lokaci, don kada ya haifar da gajiya ko rauni mai yawa.
Na'urorin lura da bugun zuciya sun shahara sosai a kwanakin nan, tun daga agogon hannu masu wayo zuwa na'urorin auna bugun zuciya na ƙwararru waɗanda zasu iya taimaka maka ka ci gaba da bin diddigin bugun zuciyarka. Ta hanyar sa ido a ainihin lokaci, zai iya taimaka maka ka kasance cikin kewayon bugun zuciyar da ake so yayin motsa jiki don tabbatar da cewa tasirin motsa jiki ya yi yawa.
Daidaita jadawalin horon ku zuwa bugun zuciyar ku
Don juriyar motsa jiki: Tsawon lokaci na horo a yankin motsa jiki na motsa jiki, kamar gudu ko iyo, na iya inganta aikin zuciya da huhu da kuma ƙarfafa ƙarfin jiki. Don burin rage kiba: Idan burin shine rage kiba, za ku iya zaɓar matsakaicin motsa jiki na kashi 60-70% na matsakaicin bugun zuciyar ku na fiye da mintuna 30 don haɓaka ƙona kitse. Ƙara gudu da ƙarfi: Horar da tazara mai ƙarfi (HIIT) na iya inganta juriya da saurin motsa jiki yadda ya kamata, ta hanyar ɗan gajeren motsa jiki don ƙara bugun zuciya, sannan a hankali a hankali a rage zuwa ƙaramin tazara na hutawa, sake zagayowar.
Ta hanyar sa ido sosai kan bugun zuciyarka da kuma tsara ƙarfin motsa jiki da tsawon lokacin da za ka ɗauka a kimiyance, za ka iya taimaka maka ka cimma burin motsa jikinka, ko dai don inganta juriya, rage kiba, ko kuma inganta lafiyar jiki gaba ɗaya. Bari bugun zuciyarka ya zama abin da za ka iya yi wa motsa jikinka kuma ka ji daɗin kowace motsa jiki cikin koshin lafiya da inganci!
Lokacin Saƙo: Oktoba-24-2024
