Ga 'yan wasa amsar mai sauki ce: sanya soyayya ba gasa ba ce don haka ba wasa ba ne. Amma ga waɗanda daga cikinmu waɗanda ba su da sha'awar saka sneakers don gudanar da rabin marathon, shin zai yiwu a haɗa kasuwanci tare da jin daɗi?

Idan za mu yi imani da WHO (Kungiyar Lafiya ta Duniya), motsa jiki ya haɗa da ayyukan jin daɗi, tafiye-tafiye ta keke ko ƙafa… amma kuma “ayyukan wasa”. Don zama cikin koshin lafiya, cibiyar ta kuma ba da shawarar yin daidai da 2h30 na ayyukan juriya na matsakaici ko 1h15 na aiki mai ƙarfi a kowane lokaci na akalla mintuna 10 kowane mako.

Lokacin da muka san hakanmatsakaicin rahoto yana ɗaukar mintuna 7,3¹ (binciken da aka gudanar ya nuna a hannu) kuma Faransawa sun sadaukar da kansu ga shi kadan fiye da sau ɗaya a mako² (Sau 6 a wata), har yanzu muna da nisa daga alamar. Amma ba ya kashe wani abu don gwadawa.

Jima'i: motsa jiki na horo na cardio kamar kowane?

Ya tafi ba tare da faɗi cewa kimiyya ta yi jinkirin ɗaukar sha'awar motsa jiki da ya faranta mana rai na shekaru dubu ba. Dokta Bartlett bai ɗaga lullubin ɗabi'a ba sai 1956 a Amurka.³. Tare da wani ma'anar kallo, masanin kimiyya ya lura "A daidaici mai ban mamaki" tsakanin physiological martani na namiji da mace a lokacin jima'i. Zukatan ma'auratan biyu suna bugawa da sauri kuma numfashinsu yana kara sauri, musamman a lokacin inzali. 

Amma magoya bayan jerin Amurka Masters na Jima'i (Showtime, 2013) san cewa ƙarshen kimiyya ba ya ƙare a nan. Nisa daga zama haruffan almara, masu ilimin jima'i William Masters da Virginia Johnson sun wanzu. A cikin 1966, sun ba da rahoton sakamakon binciken shekaru 11 da suka haɗa da mata da maza kusan 700, masu shekaru 18 zuwa 89.⁴. Dangane da abin da suka lura, yawan numfashi yana karuwa a hankali yayin jima'i har sai ya kai 40 cycles a minti daya (yawancin al'ada: 12 zuwa 20 cycles / min) kuma bugun zuciya yana iya hawa zuwa 110 zuwa 180 bugun minti daya, tare da mafi girma a lokacin inzali. Muna da a nan kashi na farko na kwatanta da wasanni. Amma wannan ba tare da la'akari da abin da ke cikin sirri ba… da so ! Masu bincike guda biyu sun bayyana a fili: ƙarfin amsawar ilimin lissafin jiki daidai yake da matakin tashin hankali na jima'i.

Wane irin ƙarfin da za mu iya tsammani daga a zuciya ? Don ganowa, ƙungiyar bincike ta sanya masu aikin sa kai 32 ta gwajin damuwa.⁵. Bayan sun sa su hau kan bel ɗin jigilar kaya, sun ba su damar hawa labulen. Sakamako: Masoya na iya tsammanin kaiwa kusan kashi 75% na iyakar karfin zuciyarsu (yawan zuciya da hawan jini) amma yawanci suna kusa da 50%. Wani ƙarshe na binciken: mafi girman juriya ga ƙoƙarin jiki, mafi girma tsawon rahoton yana da mahimmanci (minti 2,3 na wasu abubuwan da aka samu a cikin minti ɗaya na wasanni a matsakaicin ƙarfin da aka yi). Don haka horon jiki ba ƙaramin abu bane.

Maimakon kamun kifi ko shinge tsalle?

Bari mu ce wani bangare na kafa a cikin iska motsa jiki ne na jiki. Shin ya fi kwatankwacin kyakkyawar tafiyar kamun kifi ko tabarbarewar mita 400? A cewar mujallu na mata, muna ƙone a matsakaicin 200 kcal a lokacin frolic. 400 kcal ga mafi girman zaluntar.

Amma Julie Frappier, ƙwararriyar ɗan adam da ta sauke karatu daga Jami'ar Quebec a Montreal, ba kawai karanta mujallu ba. Koyaya, a cikin 2012, ƙananan binciken da aka kafa tare da daidaito makamashin da aka kashe a ƙarƙashin duvet. Don haka ta yanke shawarar ba wa ma'aurata maza 21 kayan aiki da abin hannu da ke da alaƙa.⁶. Umarnin su a bayyane yake: yin jima'i mako guda na wata guda ta hanyar kunna na'urar yayin wasan foreplay.  

Shin "400 kcal jima'i" gaskiya ne? Ba daidai da sakamakon binciken ba. Ƙarfin da aka kashe zai gwammace ya kasance a kusa 100 kcal ga maza da 70 kcal ga mata. Ko kuma kwatankwacin cl 25 na giya ga mai hankali, da gilashin ƙanƙara na shampagne ga abokin tarayya…

Kuma ta fuskar wasanni, ina muka tsaya? Binciken ya nuna cewa wani bangare na kafa a cikin iska shine a matsakaicin ƙarfin aiki^*. Idan aka kwatanta, ƙarfin motsa jiki zai kasance mafi girma fiye da tafiya a 4.8 km / h amma ƙasa da jogging a 8 km / h. Don haka muna magana ne game da tafiya mai kyau a cikin gandun daji. 

Ga Julie Frappier da abokan aikinta, ana iya ɗaukar aikin ƙauna a matsayin gagarumin motsa jiki na jiki don lafiya. Idan muka tsaya kan shawarwarin cibiyoyin kiwon lafiya na Amurka⁷, Zai ɗauki minti 30 na matsakaicin motsa jiki na motsa jiki sau 5 a mako don kula da siffar jiki mai kyau. Lokacin kusanci zai kashe kashi uku na kuzari da kashi biyu cikin uku na ƙarfin^* zama na mintuna 30. Mahimmanci, binciken binciken ya nuna cewa mahalarta suna da fiye da fun don shiga cikin ayyukan jima'i fiye da aikin jiki. Shin wannan ba shine babban abu ba?

*Haske, matsakaici ko matsanancin motsa jiki na jiki ? Don ƙayyade ƙarfin motsa jiki daga adadin adadin kuzari da mutum ya kashe, masana kimiyya suna ƙididdigewa na rayuwa daidai (Metabolic Equivalent of Task, MET) kuma kwatanta sakamakon zuwa teburin tunani. Misali, kallon talabijin aiki ne na 1 MET (ƙarfin haske), shafa shine 3,4 MET (matsakaicin matsakaici) kuma turawa shine 10 MET (aiki mai tsanani). Julie Frappier da abokan aikinta sun kiyasta tsananin jima'i a 6 METs ga maza da 5,6 METs ga mata, ko aiki na matsakaicin ƙarfi. A cikin 2011, ayyukan yau da kullun 821 sun sami daidaitattun abubuwan rayuwa.