Menene cardio kuma yaya ake samun fa'idarsa?

Yawancin mutane sun saba da tunanin zuciya ta wata hanyar. Yi la'akari da sifofi da nau'ikan wannan horo, alaƙar da ke tsakanin lodi da bugun jini, fa'idojin motsa jiki don raunin nauyi da zuciya.

Menene aikin motsa jiki?

Menene ma'anar horo na zuciya? Hakan yayi daidai da motsa jiki na motsa jiki, wanda zuciya ke aiki sosai kuma ana samar da kuzari saboda sakawan ƙwayoyin glucose tare da oxygen. Yanayin horon gabaɗaya shine ƙarfin ƙarfin ƙwayoyin tsoka, na zuciya da na numfashi tare da ƙaramin iko. Kalmar ta fito ne daga kardia ta Girkanci - zuciya.

Ra'ayin cewa ƙarfin horo ba zai iya zama aerobic ba daidai bane. Duk wani motsa jiki da zai daukaka zuciyar ka kuma ya tilasta maka yin numfashi mai karfi a cikin aikin ana kiran sa da cardio. Amma to, menene bambanci tsakanin horo na zuciya da ƙarfin horo? Horar da juriya don haɓaka ƙwayar tsoka ko ƙarfi shine aikin motsa jiki. A wasu kalmomin, motsa jiki wanda glycolysis a cikin tsokoki yake faruwa ba tare da haɓakar oxygen ba. Wannan kuma yana faruwa lokacin da bugun zuciya ya yi yawa - daga kashi 80% na iyakar thean wasan.

Halin haɗin zuciya da zuciya

Mafi mahimmancin alamomin ƙarfin horo shine bugun bugun jini (bugun zuciya - bugun zuciya). Don motsa jiki ya zama mai amfani, ba mai cutarwa ba, ya zama dole a rinka sa ido a kan bugun zuciya koyaushe.

Lura! An zaɓi kaya don kada bugun jini ya wuce wani yanki. Ba tare da kaiwa ga iyakar iyaka na bugun zuciya ba, 'yan wasa suna karɓar sakamako mai rauni. Wucewa sama da iyaka na sama, waɗanda ke cikin haɗarin lafiyar (da farko, zuciya).

Calculatedididdigar bugun zuciya don motsa jiki na motsa jiki ana lissafa shi ta hanyar dabarbari:

• ƙananan iyaka = MHR x 0,6;
• iyakar sama = MHR x 0.8.

Inda MHR shine iyakar bugun zuciya. Matsakaicin lissafi ya bambanta ga maza da mata kuma ana yin su ta amfani da dabaru da yawa. Gabaɗaya kuma mafi yawan amfani dasu sune:

• ga maza = 220 - shekaru a cikin shekaru;
• na mata = 226 - shekara a shekaru.

Wadannan dabarun an gano su sun fi dacewa a cikin 'yan shekarun nan:

• ga maza = 208 - 0.7 x shekaru a cikin shekaru (Tsarin Tanaka);
• ga mata = 206 - 0.88 x shekara a cikin shekaru (Tsarin Martha Gulati).

Misali, idan mutum ya cika shekaru 30, to nauyin horo a kan zuciya ya kasance cikin kewayon 112-150 a minti guda. Rufin bugun zuciyar a wannan yanayin ya buge 187 a minti daya. Ga mace mai irin wannan shekarun, zangon zai kasance 108-144, kuma MHR - 180.

Waɗannan ƙididdigar ne gabaɗaya waɗanda ba sa la'akari da horar da ɗan wasan, yanayin lafiyarsa a wani lokaci, kasancewar ko rashin raɗaɗin cututtuka. Lissafin suna aiki ga matsakaicin mutum.

Fa'idodin aikin motsa jiki

Bari mu gano menene cardio.

Ga jiki gaba daya

Ga jiki, fa'idodin aikin motsa jiki na yau da kullun bayyane suke:

1. Inganta aikin zuciya... Tsokar zuciya ya kamata tayi kamar yadda sauran suke yi. Increasearawa na yau da kullun da sarrafawa cikin kaya yana haifar da ci gaba a cikin aikin harba jini da raguwar bugun zuciya a huta.
2. Lafiya na huhu... Godiya ga kayan cardio, an ƙarfafa ƙwayoyin da ke cikin aikin numfashi. A sakamakon haka, aikin huhu ya zama da sauƙi - ya zama da sauƙi numfashi.
3. Inganta hawan jini... Horon Aerobic yana ƙara yawan ƙwayoyin jinin ja wanda ke ba da jigilar oxygen. Motsa jiki yana rage matakan cholesterol, yana taimakawa kona adadin kuzari, kuma yana kula da hanyoyin jini na yau da kullun.
4. Inganta metabolism... Motsa jiki yana kara yawan kumburi. Wannan yana amsa saurin narkewar tarin maiko da rigakafin sabbin shaguna.
5. Inganta matakan hormonal... Horon Aerobic yana haɓaka samar da homonin da ke hana farkon ɓacin rai. Ya zama da sauƙi don rayuwa a hankali - yana da sauƙi ga mutumin da aka horar ya jimre damuwa.
6. Barci mai nauyi... Mutanen da ke yin motsa jiki na yau da kullun suna barci da sauri. Bugu da kari, barcin su yana da zurfi kuma mafi kyau - saboda daidaituwar matakan bacci, jiki ya dawo daidai.
7. Inganta lafiyar kashi... Rabin sa'a na bugun zuciya sau da yawa a mako yana ƙaruwa da ƙashi. Wannan gaskiyane ga tsofaffi. Babban sanadin asibiti shine karaya. Kasusuwa masu ƙarfi suna inganta ƙididdigar baƙin ciki.
8. Rigakafin ciwon suga... Motsa jiki na motsa jiki yana inganta ƙwarin tsoka don sarrafa glucose. Godiya ga motsa jiki, ana kiyaye matakin sikarin jini a matakin da ya dace - adadi da faduwa daga tsallensa yana raguwa.
9. Enduranceara jimiri... Ga yawancin 'yan wasa, wannan shine babban dalili. Horarwar Cardio na kara karfin jiki don adana kuzari da amfani da shi kadan.

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Lokacin rage nauyi

Tsarin asarar nauyi ya dogara ne, da farko, akan ikon jiki don adana kuzari da sauri. Jiki yana karɓar irin wannan kuzarin daga carbohydrates kuma yana adana shi a cikin hanyar glycogen. Don fara narke kitse, da farko dole ne ayi amfani da glycogen, wanda aka adana shi a cikin tsokoki da hanta.

Saboda wannan dalili, aikin motsa jiki mai tasiri ya kamata ya zama na dogon lokaci ko mai ƙarfi (tazara). A cikin mahallin mai mai ƙonawa, zai fi kyau ka bawa kanka nauyin motsa jiki nan da nan bayan anaerobic - bayan horo mai ƙarfi, inda glycogen ya ƙare. Wani zaɓi mai kyau shine da safe a cikin komai a ciki, lokacin da shagunan glycogen suma suka ƙare.

Misali. Dayawa suna guduwa akai akai. Amma aikin su na tsawan minti 20-30. Gudun ƙarfi yana ƙasa. A wannan lokacin, jiki yana sarrafa ƙarancin shagunan glycogen, amma ba shi da lokacin yin kitso. Tare da cin abinci na farko, ana sake cika shagunan glycogen. Don samun tasirin ƙona mai, kana buƙatar yin tsalle na aƙalla mintuna 40-50.

Tare da kowane motsa jiki, yana da mahimmanci a ci daidai. Ba tare da rashi calorie ba, ba za ku iya samun jiki mara ƙarfi ba. Haka ne, rashi mai yiwuwa ne bisa ka'ida bisa tsarin abinci mara ilimi. Amma a lokaci guda, zai yi matukar wahala a kirga, kuma zai iya kasancewa mai yuwuwar yawan jin yunwa, tunda idan gaba dayan abincin ya kunshi abinci mai sauri ko kayan zaki, zai zama kadan. Tare da lafiyayyen abinci mai cike da furotin da kuma hadadden carbohydrates, zaku kasance cike da yini duka kuma cike da kuzari.

Mahimmanci! Horar da Cardio da abinci mai gina jiki suna tafiya tare.

Menene kimiyya ke faɗi?

Wanne ne ya fi tasiri - cardio ko ƙarfin horo? Wani rukuni na masu bincike sun tattara batutuwa na gwaji kuma sun kasu kashi 4:

• sarrafawa;
• yin minti 30 na tafiya kwana 5 a mako;
• motsa jiki na rabin sa'a a kan simulators kwanaki 5 a mako;
• gauraye - waɗanda suka yi atisaye na mintina 15 na ƙarfin horo da mintuna 15 na horo na motsa jiki (har ila yau 5 a mako).

Gwajin ya ɗauki makonni 12. Mafi kyaun sakamako ya nuna ƙungiyoyi 4 da 3 - debe 4.4% da 3% mai, bi da bi. Arfi da haɗin haɗuwa sun tabbatar da zama mafi inganci fiye da tsarkakakken zuciya. Kuna iya karanta ƙarin game da binciken nan.

Babu ƙarancin sha'awa shine nazarin kwatanta tasirin motsa jiki da abinci. Wannan gwajin, wanda ya ɗauki kimanin shekara guda, ya shafi mata sama da 400. Kamar yadda ya gabata, mahalarta sun kasu kashi 4:

• yin aikin abinci;
• yin minti 45 na hasken zuciya na kwanaki 5 a mako;
• hade;
• sarrafawa.

Sakamako: shekara guda daga baya, asarar mai a cikin rukunin 1 ya kasance 8.5%, a cikin 2nd - 2.5%, a cikin 3rd - 10.8%. Wato, cin abinci da haɗakar abinci mai kyau da motsa jiki mai motsa jiki ya zama mafi mahimman dabaru. Amma menene tsarkakakken zuciya? Cardio kanta tana haifar da asara mai yawa. Idan a lokaci guda cikin rana kuna cikin rarar adadin kuzari, zaku iya mantawa gaba ɗaya game da rasa nauyi a cikin dogon lokaci.

Bari muyi ajiyar cewa kayan gwaji sun kasance matsakaita. Idan horon bai kasance mai sauƙi ba, da sakamakon zai iya zama daban. Amma a kowane hali, bincike ya nuna cewa hada motsa jiki da abinci ya fi tasiri. Kara karantawa game da gwaji anan.

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Nau'o'in motsa jiki na cardio

Akwai nau'ikan horo na motsa jiki - daga gudu zuwa rawa da fiddiya a cikin lambun. Mafi mashahuri za optionsu options optionsukan:

• tafiya, gami da kan abin hawa;
• low da matsakaici tsanani a guje;
• iyo;
• tafiya a kan keke;
• horo kewaye;
• mataki aerobics;
• igiya tsalle;
• darussan kan hanyar kewayewa

Kar ka manta don tabbatar da cewa bugun jini baya shiga yankin anaerobic (sama da 80% na MHR). Wannan alamun yana da sauƙin cimmawa ga ƙwararrun horarwa tare da, misali, ƙwarewar horo na kewaye.

Ana nuna dangantakar nau'ikan nau'ikan zuciya da asarar kalori a cikin tebur (alamu a cikin kcal, an ƙone su cikin minti 30):

Wace motsa jiki za a zaɓa?

Zaɓin ya dogara da yanayin mutum na farko da ayyukan da ya tsara wa kansa. Mafi shahararren zaɓi yana gudana. Amma bai dace da waɗanda ke fama da lafazin kiba sosai ba Nauyin nauyi yana sanya matsin lamba a kan gwiwoyi - bayan ɗan lokaci, mai yiwuwa matsaloli masu tsanani za su bayyana.

Ba tare da la'akari da matsaloli masu yuwuwa ba, zaɓin ya kamata ya dogara ne akan tasirin horo, kamar yadda aka nuna a teburin da ke sama. Zaɓuɓɓukan mafi inganci waɗanda aka lissafa sune jogging, ellipsoid, iyo, da igiyar tsalle.

Zaɓin an haɗa shi da ƙwarewar ɗalibai. Saboda dalilai daban-daban, ba a ba kowa damar ziyartar dakin motsa jiki ko motsa jiki a wurin shakatawa. A wannan yanayin, aikin motsa jiki yana da fifiko.

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Cardio a gida

Menene mahimmanci a yi la'akari yayin yin cardio a gida? Hanyoyi iri ɗaya kamar yadda a wasu lokuta - bin diddigin bugun zuciya, lissafin adadin kuzari da aka ɓace, kula da haɗin gwiwa. Idan baka da abin duba bugun zuciya a hannu, zaka iya maida hankali kan numfashi. Idan kayan sun yi yawa, zai bata - zai yi wahala magana.

Dan wasan gida yana da tarin atisaye a cikin makaman sa. Misali:

• Gudun tafiya wuri ne mai kyau madadin gudu na yau da kullun. "Gudu" tare da taka ƙafa mai ƙarfi daga ƙafa zuwa ƙafa, tare da ɗaga gwiwoyi a madadin, tare da diddige da ke taɓa gindi - faɗaɗa horon.
• Yin tsalle a wuri - madaidaiciyar sauri, tsalle mai zurfi tare da ƙungiyoyin squat.
• Burpee motsa jiki ne mai kyau.
• Abubuwan motsa jiki da rawa.

Yana da kyau idan kuna da keken motsa jiki a gida. Ba tare da ɗaukar sarari da yawa ba, zai taimaka don jimre wa nauyin da ya wuce kima da sauran matsalolin da suke cikin “ƙwarewar” zuciya. Yawan motsa jiki na motsa jiki bai bar wani dalili na barin ƙwayoyin cutar ba - zaka iya yin hakan a kowane yanayi.

Contraindications

Ba a hana horo na Cardio a cikin mutanen da suka kamu da bugun jini ko bugun zuciya. Ba za ku iya ɗaukar nauyin zuciya da waɗanda ke fama da hauhawar jini ba. A halin su, wasan motsa jiki mai haske ne kawai.

Kafin fara motsa jiki, tabbatar da la'akari da yanayin gidajen. Faya-fayan herniated, gwiwoyin ciwo, aikin tiyata na kwanan nan ko karaya dalilai ne na kusanto batun da kyau. Asthmatics da mutanen da ke fama da kiba su ma ya kamata su nemi likita.

Ba za ku iya horar da lokacin da:

• ARVI;
• m allergies;
• menses;
• miki na ciki da 12 duodenal ulcer;
• tsanantawar cututtukan da ba su daɗe.

Bugu da kari, ba a ba wa masu farawa damar yin amfani da ƙarfin da ƙwararrun 'yan wasa ke aiki da shi ba. Kuna buƙatar farawa tare da ƙananan haske, a hankali kuna haɓaka su da matakin ku. A wannan yanayin, kuna buƙatar tunawa game da kewayon bugun zuciya.

Kalli bidiyon: .. Gani Gare Ka E 7. Labari Akan Auren Zumunci Da Kuma Yadda Ake Samun Matsalolin. #Hausa Novel (Disamba 2024).