Dukanmu muna neman hanyoyin da za mu sami ƙwanƙwasa, dacewa, kuzari, da kuma jin daɗin gabaɗaya. Dangane da bincike da yawa, masana kimiyya sun ba da sunan aikin motsa jiki mafi fa'ida don tsawon rai, lafiya da yanayi mai kyau. Wannan motsa jiki ne na motsa jiki.
Ba na la'akari da kaina a matsayin fan na aerobic motsa jiki da kuma jin dadin ciyar lokaci a cikin dakin motsa jiki tare da dumbbells, amma akwai wuya wani kaya da yake da amfani ga dukan jiki, ciki har da zuciya da kuma kwakwalwa, kamar aerobic motsa jiki. Yin aiki da sassa na jiki da yawa a lokaci guda yana buƙatar juriya, ƙarfi, tunani, sani da ƙwazo.
Da farko, bari mu tuna abin da motsa jiki aerobic yake. An ba da alamar ta kalmar kanta, wanda aka samo daga Girkanci "aero" - "iska". Ka'idar motsa jiki na motsa jiki shine amfani da iskar oxygen mai yawa ta tsokoki (ya bambanta da nauyin ƙarfin anaerobic, lokacin da aka samar da makamashi saboda saurin rushewar sinadarai na abubuwa masu yawa a cikin tsokoki ba tare da shigar da iskar oxygen ba). Don haka, horon aerobic yana da alaƙa da:
- duration da kuma ci gaba,
- matsakaicin tsanani,
- had'a da yawan tsokoki a cikin jiki,
- ƙara yawan bugun zuciya da numfashi.
Yawan motsa jiki na motsa jiki shine gudu, tafiya, hawan keke, iyo, raye-raye, wasanni masu aiki, da dai sauransu. Ƙarfin yin motsa jiki na motsa jiki yana da alaka da yanayin tsarin zuciya da jijiyoyin jini, wanda ke ba da tsokoki tare da oxygen da abinci mai gina jiki. Saboda haka, horon motsa jiki kuma ana kiransa horon cardio.
Yawancin bincike suna nuna alaƙa mai ƙarfi tsakanin motsa jiki da lafiya. Daya daga cikinsu ta shafi mata 300 wadanda suka doke cutar sankara. Sun gano cewa bayan mako guda na motsa jiki na motsa jiki, mata suna jin kasala, sun fi samun kuzari, kuma sun fi iya kammala binciken yanar gizo da suka shafi binciken. Don haka, motsa jiki na iya zama kyakkyawan magani don rashin lafiyar da ke da alaƙa da ciwon daji.
A wani binciken, masana kimiyya sun tabbatar da muhimmancin motsa jiki na motsa jiki don yanayi mai kyau. Ayyukan yau da kullun na marasa lafiya da ke fama da rashin lafiya sun haɗa da tafiya yau da kullun na mintuna 30. Tuni bayan kwanaki 10, yanayin marasa lafiya ya inganta, kuma alamun damuwa sun ragu. Bugu da ƙari, sauye-sauye na zahiri da haƙiƙa a cikin masu nuna damuwa sun kasance da alaƙa da ƙarfi. Don haka, motsa jiki na motsa jiki na iya inganta yanayi sosai a cikin marasa lafiya tare da manyan cututtuka a cikin ɗan gajeren lokaci.
A dabi'a, masana kimiyya suna neman bayani game da yadda motsa jiki na motsa jiki "aiki" da kuma dalilin da yasa motsa jiki na motsa jiki yana da tasiri mai zurfi akan aikin kwakwalwa. Anan akwai bayani guda ɗaya mai yiwuwa: jini yana gudana a cikin jiki yana ƙara ƙarfi, kuma wannan yana taimakawa kwakwalwa don karɓar yawancin iskar oxygen da take buƙata, sabili da haka, yin aiki a fili kuma "kan buƙata". motsa jiki na motsa jiki, wanda ke motsa jini zuwa kwakwalwa, yana sassaukar da lalacewar nama na kwakwalwa.
A bayyane yake, akan wannan ka'ida ce wani sakamakon da motsa jiki na motsa jiki ke kawowa ga kwakwalwarmu ya samo asali. Ina magana ne game da rage haɗarin bugun jini a cikin waɗanda ke shiga cikin motsa jiki akai-akai. Don haka, masana kimiyya a Jami'ar Texas sun gano cewa wasanni tsakanin shekarun 45 zuwa 50 suna rage haɗarin bugun jini a cikin tsufa da fiye da kashi uku. Binciken ya shafi kusan maza da mata 20 kuma an yi gwajin lafiyar jiki a kan injin tuƙi. Masana kimiyya sun bi diddigin abubuwan da ke nuna lafiyar su aƙalla har zuwa shekaru 65 kuma sun kai ga ƙarshe: waɗanda siffar jikinsu ta fi kyau da farko, 37% ƙasa da yiwuwar samun bugun jini a cikin tsufa. Bugu da ƙari, wannan sakamakon bai dogara da abubuwa masu mahimmanci kamar ciwon sukari da hawan jini ba.
Kuma mafi mahimmancin batu: ya bayyana cewa don samun matsakaicin fa'ida daga motsa jiki na motsa jiki, ba kwa buƙatar yin aiki da yawa, ƙaramin horo ya isa! Marubutan wata kasida a cikin Mujallar Magungunan Ciki ta Ƙungiyar Likitoci ta Amirka sun duba mahimmancin ƙa'idodin gwamnatin Amurka na 2008 don motsa jiki (mafi ƙarancin minti 150 na motsa jiki mai ƙarfi a kowane mako, ko minti 20 a kowace rana). Masana kimiyya sun yi nazarin bayanai daga binciken da aka yi a baya na fiye da 660 maza da mata na Amurka da Turai. Wadanda suka bi dokar motsa jiki mafi karanci sun rage hadarin mutuwa da wuri da kashi uku. Kyakkyawan sakamako daga tafiya na mintuna XNUMX na yau da kullun, ko ba haka ba? Don haka motsa jiki na motsa jiki za a iya la'akari da shi a amince da kyakkyawan aikin jiki don tsawon rai.
Ga kuma wani bincike mai ban sha'awa daga wannan binciken: ƙetare mafi ƙarancin shawarar da sau biyu ko uku ya ba da ƙaramin tazara akan "matsakaici." Wato, yin aƙalla motsa jiki na motsa jiki ya fi fa'ida fiye da rashin yinsa kwata-kwata, kuma ya fi fa'ida fiye da gajiyar da kanku da dogon motsa jiki da yawa. Ga alama a gare ni cewa wannan abin ƙarfafawa ne mai ƙarfi don ƙarshe sanya aƙalla ɗan gajeren tafiya, tsere, iyo, keke, rawa ko wasu nau'ikan ayyukan motsa jiki na yau da kullun, saboda tsammanin rayuwar ku, lafiya mai kyau, yanayi mai kyau yana cikin haɗari!
Idan yana da wuya a zabi irin motsa jiki da ya dace da ku, gwada gudu! Jaridar The Journal of the American College of Cardiology ta ba da rahoton cewa guje-guje na iya taimakawa wajen rage haɗarin mutuwa daga cututtuka, gami da cututtukan zuciya, ko yaya nisa, saurin gudu, ko kuma sau nawa! Shekaru goma da rabi, masana kimiyya sun tattara bayanai game da lafiyar maza da mata fiye da dubu 55 daga shekaru 18 zuwa 100. Masu gudu sun rage kashi 30% cikin haɗarin mutuwa gaba ɗaya kuma 45% ƙasa da haɗarin mutuwa daga cututtukan zuciya ko bugun jini. Haka kuma, hatta a cikin ’yan tseren da ke da kiba ko kuma shan taba, mace-mace ta yi kasa a tsakanin mutanen da ba sa yin gudun hijira, ba tare da la’akari da munanan halaye da kiba ba. Har ila yau, ya zama cewa masu tsere sun rayu tsawon shekaru 3 fiye da wadanda ba su yi gudu ba.
Akwai wasu fa'idodin kiwon lafiya masu alaƙa da ɗan gajeren motsa jiki na motsa jiki. Rayuwar zaman rayuwa tana ƙara haɗarin kamuwa da cututtuka da yawa (ciwon sukari, cututtukan zuciya da koda, kiba, da sauransu). Kuma matsalar ita ce, idan aka yi amfani da mafi yawan rana ba aiki (misali, a ofis), to, ko da wasanni na safe ko na yamma ba za su rama cutar da lafiyar ku ba a cikin 'yan sa'o'i da aka kashe a kan kujera na aiki. Don haka, wani bincike na baya-bayan nan ya nuna cewa wadanda kawai suke tashi a kowace sa'a don tafiya na mintuna biyu kacal sun rage haɗarin mutuwa da wuri da kusan kashi 33% idan aka kwatanta da mutanen da suka zauna kusan babu hutu. Wannan binciken yana kallo ne a cikin yanayi kuma yana ba mu damar yin magana kawai game da haɗin kai tsakanin tsawon rai da gajeren aiki na jiki na yau da kullum yayin zaman zama a ofis (ko wani wuri), amma yiwuwar amfani da wannan aikin yana kama da jaraba. Bonus: Masana kimiyya a Jami'ar Stanford sun gano cewa tafiya yana ƙara haɓaka da 60%. Kyakkyawan dalili don yin hutu daga aiki na akalla mintuna biyu! Anan akwai hanyoyi guda shida masu sauƙi don samun motsi akai-akai yayin ranar aikin ku.
Don haka, motsa jiki na motsa jiki ya dace da duk wanda yake so ya kawar da karin fam, inganta barci, inganta lafiya, da kuma rayuwa mai tsawo. Hakanan su ne madaidaicin motsa jiki don yanayi mai kyau. Tafiya mai ƙarfi, tsere, iyo, tsalle, wasan tennis - zaɓi ɗanɗano duk wani aiki mai tsayi da matsakaici wanda ke ƙara yawan bugun zuciya da numfashi. Yi motsa jiki akai-akai - kuma za ku kasance lafiya da farin ciki!