Tafiya ta yau da kullun wasa ne mai amfani ga mutanen da suke son dacewa, lafiya da kuzari a rayuwa. A gefe guda, irin wannan motsa jiki kamar ba shi da tasiri, amma ga tsofaffi da masu kiba, wannan ita ce kawai hanya don kiyaye jiki cikin yanayi mai kyau, cire ƙarin fam.
Kalori nawa ne matakai 10,000?
La'akari da lissafin kimiyya, tafiya a kullum 10,000 matakai kuna zuwa Adadin kuzari 400 a rana.
Tafiya don asarar nauyi ana iya haɗuwa da hadadden abinci, tasirin zai zama sananne sosai.
Yadda za'a auna saurin tafiya?
Dangane da ƙididdiga, mutum yana tafiya matakai 4000 a kowace rana, yayin tafiya a cikin minti goma na lokaci, zaku iya ɗaukar matakai 1000.
Motsi na mutum yana la'akari da kuzari da kuma saurin motsi:
- Tafiya mai tafiya - hutawa da motsi a wurin shakatawa ko murabba'i, hanzari na tafiya a hankali, matsakaiciyar saurin mutum mai tafiya 3-4 km / h. Idan mutum yana tafiya a hankali, mutum yana takawa sau 70 a minti daya. Ba za a iya kiran saurin tafiya ba-inganta lafiya, babu motsa jiki. Ga tsofaffi, jinkirin tafiya yana da amfani.
- Lafiyar tafiya - motsi ya haɓaka har zuwa matakai 120 a minti ɗaya, zaku iya tafiya 7 km / h. Wannan zaɓin yana aiki ne akan ƙoshin lafiyar jiki, tsarin jijiyoyin jini, mutum yana jin fara'a a cikin jiki.
- Wasanni tafiya - an tsara hanyar motsi don mutanen da ke kula da lafiyar jiki da siriri. Matsakaicin matsakaici yana haɓaka har zuwa 16 km / h, bugun yana hanzarta zuwa bugun 180 a minti ɗaya.
Zai fi wahalar ciyar lokaci a tsaye, yayin tafiya, kwanciyar hankali na jiki yana ƙaruwa.
Ta yaya kuma nawa ya kamata ku wuce a rana?
Matakai dubu goma wani adadi ne wanda aka yarda da shi azaman alamun yau da kullun, ba da bincike da kyakkyawan sakamako wajen inganta lafiyar jiki. Doctors sun bada shawarar yin akalla matakai dubu takwas a kowace rana. Irin wannan motsi ita ce hanya mafi kyau don hana cututtuka. Yi tasiri mai kyau kan salon rayuwa.
Da yawa ba sa sanya maƙasudi don wucewa ta wannan adadin matakan, ya dogara da salon rayuwa da ayyukan mutum. Don jin kuzari da kiyaye dacewa, yi ƙoƙarin tafiya kawai. Taimakon motsi na masu tafiya, yana yiwuwa a rasa ƙarin fam, inganta lafiya, inganta yanayi da haɓaka.
A matsakaici, mutum na iya yin tafiya rabin rabin al'ada a rana. Theaukar adadin matakan da ake buƙata yana da wahala a cikin aikin kwanciyar hankali. Ta hanyar haɓaka saurin ku da saurin ku, cimma sakamako iri ɗaya kamar yadda kuke tare da motsi na yau da kullun. Ya fi sauƙi ga masinjoji ta wannan hanyar, za su iya rufe nisan sau uku.
Lokacin aiki a ofishi, yi ƙoƙarin tafiya na mintina goma a waje yayin hutu. Ingantawa cikin walwala, tabbas.
Nawa za a yi don rage waɗancan ƙarin fam?
Idan kana son cire kilogram wanda yake tsoma baki tare da adadi, yi shigarwa - kayi tafiya aƙalla matakai 15,000. Ana amfani da mundaye masu dacewa don lissafin matakan da aka ɗauka; yayin siyan na'urar, kuna buƙatar bincika game da shigar da sigogin masu amfani don karɓar bayanan da suka dace.
Wasu mutane suna amfani da shiri na musamman a cikin wayoyin su, na'urar na iya ƙara adadin lokacin da motsin ya girgiza.
Yin wasanni na yau da kullun na matakai dubu 10-15 da kiyaye abinci, yana da sauƙi don rage nauyi ba tare da gajiyar da kanku da nauyi masu nauyi a cikin motsa jiki ba. Mutumin da yake auna kilogram 70 ya ƙone kusan adadin kuzari 440 ta hanyar yin tsere.
Matakai nawa yara ke buƙatar haɓaka lafiya?
Kwayar halitta mai girma tana cike da kuzari, dubu goma ga yara, wannan shine mafi ƙarancin adadi. Fidgets ba tare da ƙididdigar matakai suna warkar da jiki ba. Yaran da suke da kiba da ƙarancin motsi ya kamata su ɗauki matakai 15,000. Wannan zai inganta lafiyar ku, cire adadin adadin kuzari da ake buƙata.
Matakai nawa yakamata masu ritaya suyi?
Ya kamata mutanen da suka yi ritaya su kula da lafiyarsu kamar kowa. A tsawon shekaru, karfin aikin mutum yana raguwa, wanda hakan ke shafar rayuwarsu.
Don jinkirta tsufa da wuri, kana buƙatar tafiya ko tsere da yawa. Daga shekara 50, al'ada ta kasance aƙalla matakai 5,000 kowace rana.
Menene ƙayyade yawancin adadin kuzari da aka ƙone yayin tafiya?
Motsi yana tare da tashin hankali na tsoka, aikin haɗin gwiwa, zagawar jini da wadatar oxygen zuwa ƙwaƙwalwa, ƙwaƙwalwar ɗan adam tana aiki da haɓaka.
Kuna iya ƙayyade adadin adadin kuzari da aka ƙona la'akari da wasu dalilai:
- yawan lokacin da aka yi ana tafiya;
- nisan tafiyar kilomita
- nauyin jiki, tsayi, tsayin kafa;
- ana la'akari da shekarun mai tafiya;
- abubuwan da ke faruwa na metabolism;
- matsayin lafiya;
- nau'in da hanyoyin tafiya;
- lokaci na rana da yanayin yankin.
Yin la'akari da alamun da ke sama, zaku iya lissafin adadin adadin kuzari da aka ƙona yayin motsi. Motsawa a cikin matsakaicin gudu, adadin kuzari 200 ana konewa awa daya. Yin tafiya a hankali, mutum ya rasa adadin kuzari 100.
Tafiyar tsere ya dace da matasa da tsofaffi waɗanda ke son rasa nauyi. Lalacewar adadin kuzari baya faruwa kwata-kwata, a farkon rabin sa'a mafi ƙarancin adadin ana cinyewa, cikin hanzari cikin rabin sa'a mai zuwa, ƙonawa ya kai adadin 500.
Tafiya biyu ko uku a rana na akalla minti 5 suna hana tsangwama a aikin hawan jini.
Amfanin tafiya
Fa'idodin yawo ga matasa da tsofaffi bayyane suke. Yin tafiya ba kawai yana ƙarfafa ƙafafu ba kuma yana rage nauyi, yana sa jiki aiki a wani matakin daban.
Sakamakon tafiya da saurin tafiya yana shafar:
- tsarin musculoskeletal;
- gidajen abinci da kashin baya, waɗanda aka ƙarfafa ta hanyar zagayawar jini;
- an tsarkake jiki daga gubobi da gubobi;
- cholesterol yana fitowa kuma hawan jini ya daidaita.
Tafiya ita ce garkuwar jiki daga cuta. Nazarin ilimin kimiya ya nuna cewa tafiya na mintina ashirin yana rage barazanar rashin saurin mutuwa da kusan kashi 30%, wannan ya shafi mutanen da ke da salon rayuwa.
Mutanen da suke so su rasa nauyi, sun saba da tafiya yau da kullun, kawai zasu sami farin ciki daga aikin. Konewar adadin kuzari ba zai zama da mahimmanci ba, babban abu shine kyawun yanayi da jin daɗin kyawawan wurare na wuraren shakatawa da kewayen birni.
Idan kana son jin kuzari da fara'a, yi tafiya ka yi tafiya zuwa aiki. Sakamakon ba zai hana ku jira ba. Shiga cikin wasanni ku kasance cikin ƙoshin lafiya!
