An rubuta abubuwa da yawa game da fa'idodi masu amfani na jinkirin gudu a jiki. Gudun lafiya shine mafi sauki kuma mafi kyawun fasaha irin motsa jiki na motsa jiki. Wannan hanya mai sauƙi ta motsa jiki ba ku damar ƙona adadin kuzari kawai ba, har ma don inganta lafiyar ku. Gudun tafiya na yau da kullun da kuma kaiwa wani matsin lamba na daidaita bacci, yanayi, da haɓaka ƙima.
Gudu, mutum yana sane don gwagwarmaya don lafiyarsa kuma da gangan ya sami sakamakon da ake buƙata. Gudun, mutum ba kawai ya koyi kamun kai ba ne, amma ya mallaki aiki, mummunan matsayi kuma ya zama mataimaki ga likita. Magunguna suna koyar da ƙoshin lafiya cikin tsammanin tasirin abincin su, kuma wannan koyaushe baya taimakawa ga saurin warkewa.
Hakanan, kyakkyawar hanya ce ta lalata da kawar da mummunan motsin rai. Gudun ba kawai inganta bacci da walwala ba ne, amma kuma yana rage cholesterol na jini da triglycerides. Wannan nau'ikan motsa jiki hanya ce mai tasiri don rage nauyin jiki saboda kunna ƙwayar mai. Bayan ƙarshen gudu, tsokoki masu aiki suna ci gaba da cinye ƙarin oxygen na wasu awanni da yawa, kuma wannan yana haifar da ƙarin kashe kuzarin kuzari. Gudun maraice na da amfani musamman. An yarda, har ma da shawarar, don canzawa tsakanin gudu da tafiya.
| Sauri, km/h | Nauyin jiki, kg | |||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | |
| 7 | 5,3 | 5,8 | 6,4 | 6,9 | 7,4 | 8,0 | 8,5 | 9,0 | 9,5 | 10,1 |
| 8 | 6,2 | 6,8 | 7,4 | 8,1 | 8,7 | 9,3 | 9,9 | 10,5 | 11,2 | 11,8 |
| 9 | 7,1 | 7,8 | 8,5 | 9,2 | 9,9 | 10,7 | 11,4 | 12,1 | 12,8 | 13,5 |
| 10 | 8,0 | 8,8 | 9,6 | 10,4 | 11,2 | 12,0 | 12,8 | 13,6 | 14,4 | 15,2 |
| 11 | 8,9 | 9,8 | 10,7 | 11,6 | 12,5 | 13,4 | 14,2 | 15,1 | 16,0 | 16,9 |
| 12 | 9,8 | 10,8 | 11,8 | 12,7 | 13,7 | 14,7 | 15,7 | 16,7 | 17,6 | 18,6 |
Yana da mahimmanci a tuna cewa yana da kyau a fara yin tsere bayan tuntuɓar likita ko malamin ƙwararru. Amfani da kuzari lokacin gudu a cikin kilomita 10 / h yana ƙaruwa sau 62 idan aka kwatanta da jihar hutawa. Don rasa nauyi, zai fi kyau a yi amfani da jinkiri, dogon gudu.
Kuna buƙatar fara horo daga nesa na 500-600 m (mita 120-130 a minti daya), ƙara nisa ta 100-200 m kowane mako. Nisan mafi kyau ga mata shine kilomita 2-3, sau 3-4 a mako. A lokacin sanyi, ya fi kyau a je gudun kan kankara maimakon gudu. Ya fi ban sha'awa da motsa rai. Za'a iya ƙara nisan a hankali zuwa kilomita 10-12 ko fiye.
Amfani da kuzari (kcal / min) yayin amfani da wasan motsa jiki (wanda ke gudun 7-12 km / h) a cikin tebur, ana ninka lokacin gudu (min) ta ƙimar daidai daga tebur, za mu sami abin da ake so sakamako.
Idan muka yi amfani da saukakakkun lissafi na lissafin, sai ya zama cewa yayin gudu, ana bukatar 1 kcal a cikin kilogiram 1 na nauyin jiki a kowace kilomita 1 daga tazara, wato, mai gudu da nauyin kilogiram 70 yana ciyar da 70 kcal a kowace kilomita a guje. Amma ya kamata a lura cewa wannan lissafin baya la'akari da yanayin kasa da sauran yanayi (gangarowa / hawan sama, dabarar gudu, da sauransu).
Gudun tafiya ba a so. Wannan yana gudana cikin sauri kasa da 6 km / h. Lokacin yin tsere, akwai yiwuwar raunin kafa, kuma kusan ƙwayoyin zuciya da na numfashi ba su da ƙarfi.
Mutanen da suke shiga kullun don motsa jiki suna inganta lafiyar su da ƙarfin aiki. Hakanan, galibi mutum yana jin daɗin aiwatarwar gudana. Bayan ƙarshen gudu, tsokoki masu aiki suna ci gaba da cinye ƙarin oxygen na wasu awanni da yawa, kuma wannan yana haifar da ƙarin kashe kuzarin kuzari. Gudun maraice na da amfani musamman. An yarda, har ma da shawarar, don canzawa tsakanin gudu da tafiya.
Tafiya da gudu sune mafi mahimmancin hanyoyin ilimin motsa jiki na nishaɗi, an ba su fa'idodi a cikin wasu mukamai:
- motsin da mutum yayi shine mafi dabi'a a gareshi, sabili da haka basa zama kuma mafi sauki kuma galibi mai sauki ne;
- tafiya tana da mafi karancin abubuwan sabawa, kuma idan gudu ya riga ya yi tafiya, to yana da kusan irin wannan mafi karancin;
- gudu har ma da karin tafiya ba ya buƙatar kulawar likita akai-akai;
- ana iya yin su kusan a ko'ina kuma ba nesa da gida ba;
- ana iya yin tafiya da tsere cikin kowane shayi wanda ya fi dacewa ga wanda aka ba shi; a kowane lokaci na shekara, kowane yanayi;
- waɗannan ayyukan ba sa ɗaukar ƙarin lokaci (na tafiye-tafiye, shiri, da sauransu);
- an sami babban sakamako na inganta lafiyar, kuma tare da amfani mafi amfani a lokacin aji;
- jogging da tafiya su ne mafi arha nau'ikan ilimin motsa jiki na motsa jiki, tunda ba sa buƙatar kayan aiki masu tsada, kayan aiki, sutura da siyan tikiti na lokaci don ziyartar wuraren wasanni.
Za a iya la'akari da tafiya da gudu azaman jigogin kiwon lafiya, wanda tafiya za ta kasance jagora a matakin farko, kuma gudu a karo na biyu.