Kallon Gaskiya Game da Lissafin Kalori, Ma'aunin Tsoka, da Sakamakon da Za Ku Iya Tsammani A Gaske
TL;DR:Haka ne, injin tuƙi yana da tasiri sosai wajen rage kiba, domin yana ƙona kimanin kalori 260-500 a cikin mintuna 30 ga mutum mai nauyin kilo 155 yayin da yake motsa kusan kashi 85 cikin ɗari na tsokoki na jiki kuma yana kiyaye haɗin gwiwa. Injin kaɗai ba ya haifar da asarar kitse, tunda abinci har yanzu yana yanke hukunci mafi yawan ƙarancin kuzari na mako-mako. Yin tuƙi a cikin yanayi na ɗan lokaci yana ƙara ƙonawa bayan motsa jiki wanda ke ɗaukar awanni, wanda ke sa gajerun zaman motsa jiki su fi amfani fiye da dogayen zaman sauƙi. Ci gaba na gaske yana gudana a kilo 0.5-1 a mako lokacin da aka haɗa tuƙi da tsarin cin abinci mai ma'ana, tare da saurin motsi da wuri. Zamani uku zuwa huɗu na mintuna 25-40 a mako ya fi ƙarfin motsa jiki ɗaya na ƙarshen mako a kowane lokaci.
Yaya Ingancin Yin Kwale-kwale Don Rage Nauyi, Da Gaske?
Amsar a takaice: tukin kwale-kwale yana ɗaya daga cikin mafi kyawun kayan aikin rage kiba a cikin gida da za ku iya saya, kuma dogon amsar ta bayyana dalilin. Mutum mai nauyin kilo 155 yana ƙonewa sosai.Kalori 260 a cikin mintuna 30 na matsakaicin kwale-kwale da kuma kimanin kalori 500 a cikin mintuna 30 na kwale-kwale mai ƙarfi, bisa ga jadawalin motsa jiki da Harvard Health Publishing ta buga. Masu hawa masu nauyi suna ƙonawa da yawa, masu hawa masu sauƙi ba su da yawa, kuma adadin yana ƙaruwa da sauri da zarar an shiga cikin hoton.
Abin da ya sa tukin kwale-kwale ya zama na musamman ba wani lamba ɗaya ba ne. Haɗin ne: ɗaukar tsoka gaba ɗaya, ƙarancin tasiri, da kuma kuɗin kalori wanda ke daidai da yadda kuka zaɓi yin aiki tuƙuru.Domin bugun yana ɗaukar ƙafafu, baya, tsakiya, da hannaye a jere ɗaya, kowace ja tana motsa tsoka fiye da mataki, bugun feda, ko kuma zamewar elliptical.Ƙarin aiki na tsoka yana nufin ƙarin kuzari da ake buƙata, wanda shine ainihin hanyar da asarar kitse ke dogara da ita.
Na shafe shekaru goma sha biyu ina sayar da masu tuƙi, kekuna, da kuma ellipticals ga wuraren motsa jiki a faɗin Turai da Arewacin Amurka, kuma na ga irin wannan tsarin yana maimaitawa: mutanen da ke tuƙi akai-akai tsawon watanni uku suna canza siffa sosai, kuma mutanen da ke tuƙi ba sa canzawa. Ba kasafai ake samun bambanci tsakanin kayan aiki ba. Tsarin horon shine. Wannan labarin yana tafe da shaidu, kurakurai da aka saba gani, da kuma tsarin mako-mako mai amfani da za ku iya farawa a daren yau.
Inda Lambobin Calories na Jirgin Ruwa Suka Fito A Gaskiya
Adadin kalori na tuƙi ya fito ne daga ƙimar da ta yi daidai da metabolism (MET), wanda ke auna sau nawa aiki ke aiki a jikinka fiye da zama a natse.Kwalejin Magungunan Wasanni ta Amurkacompendium ya sanya darajar tuƙi a tsaye7.0 METs a matsakaicin ƙoƙari da kuma 8.5 METs a ƙoƙari mai ƙarfi. MET ɗaya ga mutum mai nauyin fam 155 yana da kimanin kalori 70 a kowace awa, don haka matsakaicin kwale-kwale yana aiki zuwa kimanin kalori 490 a kowace awa kuma yana aiki da ƙarfi zuwa kimanin kalori 595 a kowace awa bisa ga saurin injin.
| Inji ko Aiki | Matsakaici (minti 30) | Mai ƙarfi (minti 30) | Tasirin Haɗin gwiwa |
|---|---|---|---|
| Injin kwale-kwale | ~260 kalori | ~Kalori 500 | Ƙasa sosai |
| Babur mai tsayawa | ~260 kalori | ~390 kcal | Ƙasa sosai |
| Elliptical | ~324 kalori | ~432 kalori | Ƙasa |
| Tafiya (3.5 mph) | ~Kalori 149 | Ba a Samu Ba | Ƙasa |
| Gudun (6 mph) | ~355 kcal | Ba a Samu Ba | Babban |
Darajar mutum mai nauyin fam 155 a cikin mintuna 30, bisa ga jadawalin kalori na Harvard Health Publishing. Rukuni masu ƙarfi suna nuna matuƙar ƙoƙari mai ɗorewa.
Lura da abin da jadawalin ya nuna: a matsakaicin ƙoƙari, kwale-kwale da keke suna ƙone kusan iri ɗaya, amma da ƙoƙari mai ƙarfi kwale-kwale yana jan gaba da kimanin kalori 110 a kowace rabin sa'a.Dalilin haka shine ilimin kimiyyar lissafi mai sauƙi, saboda jikin sama yana ci gaba da aiki bayan gajiyar ƙafafu, don haka yin kwale-kwale mai ƙarfi zai iya ɗaukar ƙarfin da ya fi ƙarfin motsa jiki fiye da motsa jiki na ƙafafu kawai.Wannan ƙarin adadin kuzari 110, wanda aka maimaita sau uku ko huɗu a mako, yana zama kusan adadin kuzari 1,500 a wata na ƙarancin kari daga tsawon zaman ɗaya.
Kusurwar Tsoka: Yin kwale-kwale yana kare tsarin narkewar abinci yayin da kake rage kiba
Rage nauyi ba wai kawai rage kalori ba ne, domin kalori ba shi da tsaka-tsaki idan ana maganar tsarin jiki. Crash-diet cardio yana ƙona kitse da tsoka tare, kuma rasa tsoka yana rage metabolism na hutawa, wanda ke sa kilogiram na gaba ya fi wahala fiye da na ƙarshe. Yin tuƙi yana kauce wa wannan tarko saboda motsa jiki ne mai juriya: kowace bugun jini yana turawa kan wani nauyi na gaske, kuma tsokoki suna amsawa ga kaya ta hanyar riƙe nama.
Kimanin kashi 85 cikin 100 na tsokar kwarangwal na jiki suna shiga cikin bugun kwale-kwale, wanda hakan ya sa ya fi kusanci da motsa jiki mai ƙarfi da juriya fiye da motsa jiki mai tsabta na zuciya.Ƙafafun suna motsawa, suna ɗaurewa a tsakiya, suna ja baya, kuma suna ƙarewa da hannuwa, don haka jiki yana samun siginar kulawa don kiyaye nama mai laushi yayin da ƙarancin kalori ke yin aikinsa a kan adana kitse. A zahiri, masu tuƙi suna fitowa daga matakin rage nauyi suna kallon sun yi ƙarfi maimakon su yi rauni, kuma tsarin narkewar su na hutawa ya kasance mafi girma fiye da yadda zai kasance bayan wannan gibin da aka gina akan tafiya kai kaɗai.
Gaskiya ra'ayina, wanda aka tsara ta hanyar bin diddigin abokan ciniki na shekaru goma: wannan ita ce babbar fa'idar da tukin kwale-kwale ke da ita fiye da na'urar motsa jiki ga masu rage nauyi. Sikelin na iya tafiya a irin wannan saurin, amma madubin yana ba da labari mai daɗi.
Tasirin Bayan Ƙonewa: Me Yasa Gajerun Zamani Masu Sauƙi Ke Aiki Tsawon Lokaci
Motsa jiki yana ƙona adadin kuzari a lokacin zaman motsa jiki, kuma wannan ɓangaren yana da sauƙin aunawa. Abin da yawancin mutane ke rasawa shine ɓangaren da ke faruwa bayan haka, lokacin da jiki ya biya bashin iskar oxygen kuma ya gyara tsokoki da ya damu. Wannan ƙonewa mai jinkiri, wanda ake kira wuce gona da iri bayan motsa jiki, yana da sauƙi bayan sauƙin tuƙi kuma yana da ma'ana bayan lokaci.
Sharhi da aka ambata sosai dagaBoutcher (2011) a cikin Mujallar Kibaya kammala da cewa motsa jiki na lokaci-lokaci mai ƙarfi yana haifar da asarar kitse fiye da aikin da aka daidaita a daidai ko ma ƙasa da jimlar kuɗin kuzari.Saboda ƙoƙarin da ake yi na ɗan lokaci yana tura jiki zuwa ga rashin isashshen iskar oxygen, metabolism ɗin yana ƙaruwa na tsawon sa'o'i da yawa bayan haka, yana ƙara kusan kashi 6-15 cikin ɗari ga jimillar kuɗin da ake kashewa a zaman.A lokacin zaman cin abinci mai kalori 400, wannan kari shine kalori 24-60, ƙarami a kowace zaman amma yana ƙaruwa a tsawon shekara guda na horo.
Fassarar da aka yi amfani da ita tana 'yantar da mutum: layin minti 24 na iya yin aiki fiye da layin minti 45 mai sauƙi don rage kiba. Ba kwa buƙatar ƙarin lokaci; kuna buƙatar ƙarin niyya a cikin lokacin da kuke da shi.
Sama da Sikeli: Bin diddigin Ci gaban da Ba Ya Ƙarya
Sikelin kayan aiki ne mai laushi, kuma yin kwale-kwale yana ƙara rage shi, domin jiki ɗaya zai iya ƙara tsoka da kuma rage kitse yayin da adadin ke motsawa da kyar. Duk wanda yake da sha'awar yin kwale-kwale don rage kiba ya kamata ya bi diddigin alamomi guda huɗu mafi kyau.
- Lokacin raba mita 500:Alamar da ta fi bayyana a fili ta samun ƙarfin jiki. Rarrabuwa da sauri a daidai lokacin da ake ganin ƙoƙarin yana nufin injin ya fi ƙarfi.
- Da'irar kugu:A auna cibiya a kowane mako, lokaci ɗaya na yini. Wannan yana bin diddigin kitsen visceral fiye da sikelin.
- Yawan bugun zuciya na hutawa:Ana ɗauka kafin a tashi kowace safiya. Faɗuwar bugun zuciya sau 3-8 a minti ɗaya a cikin makonni 8 yana nuna ainihin daidaitawar zuciya da jijiyoyin jini.
- Hotuna da tufafi sun dace:madubi da wandon jeans ɗinka suna da gaskiya sosai game da canje-canjen tsari.
Abu ɗaya da nake gaya wa kowane mai siye: ɗauki matakin farko yanzu, kafin ka fara, kuma kada ka sake duba shi na tsawon makonni biyu. Yawan farko yana motsawa galibi ruwa da kwarin gwiwa; labarin mai daɗi yana farawa ne kawai a kusa da mako na uku.
Tambayoyin da Ake Yawan Yi Game da Rage Nauyin Injin Kwale-kwale
Shin injin tuƙi yana da kyau don rage kiba?
Haka ne, injin tuƙi yana ɗaya daga cikin kayan aikin da suka fi tasiri a cikin gida don rage kiba domin yana haɗa yawan amfani da kalori mai yawa tare da haɗa tsokoki na jiki gaba ɗaya da kuma ƙarancin tasirin haɗin gwiwa. Mutum mai nauyin kilo 155 yana ƙone kimanin kalori 260 a cikin mintuna 30 na matsakaicin tuƙi da kuma kimanin kalori 500 a cikin mintuna 30 na tuƙi mai ƙarfi. Sakamakon har yanzu ya dogara ne akan abinci da daidaiton sati-sati.
Nawa kalori ke ƙonewa na minti 30 na yin kwale-kwale?
Ga mutum mai nauyin kilo 155, minti 30 na yin kwale-kwale matsakaici yana ƙone kimanin kalori 260, yayin da minti 30 na yin kwale-kwale mai ƙarfi yana ƙone kusan kalori 500, a cewar Harvard Health Publishing. Mutane masu nauyi suna ƙonawa da yawa, mutane masu sauƙi suna ƙonewa kaɗan. Ƙara fashewar lokaci yana ƙara jimlar tsawon zaman ɗaya.
Yin tseren kwale-kwale da injin motsa jiki don rage nauyi: wanne ya fi kyau?
Dukansu suna aiki, amma kayan aiki ne daban-daban. Na'urar motsa jiki ta treadmill na iya daidaita yawan kalori da ake ƙonawa a cikin gudu mafi sauri, duk da haka tana ba da tasiri mafi girma ga gwiwoyi da idon sawu. Yin kwale-kwale yana ƙona adadin kuzari iri ɗaya yayin da yake hulɗa da saman jiki da zuciyarsa, kuma yanayinsa mai ƙarancin tasiri yana ba yawancin mutane damar yin atisaye akai-akai, wanda galibi yana samar da mafi kyawun bin ƙa'idodi na dogon lokaci.
Sau nawa ya kamata in yi tuƙi don in rage kiba?
Zamani uku zuwa huɗu a kowane mako na mintuna 25-40 kowannensu manufa ce ta rage kiba, tare da aƙalla zaman ɗaya da aka gina a kan tazara. Wannan ƙarar tana haifar da ƙarancin kuzari mai ma'ana a kowane mako yayin da take barin isasshen lokacin murmurewa. Ya kamata masu farawa su fara da gajerun zaman biyu zuwa uku kuma su tara a cikin makonni huɗu.
Me yasa bana rage kiba duk da tukin kwale-kwale?
Dalilan da suka fi yawa sune zaman motsa jiki mai sauƙi, jan hannu kawai, rashin ci gaban motsa jiki, da kuma yawan kalori wanda ke kawar da gibin. Zaman motsa jiki na minti 30 guda ɗaya yana ɗaukar kimanin kalori 260-500, wanda babban abun ciye-ciye zai iya sharewa cikin mintuna. Ku bi diddigin abincin da kuka ci da gaske, ƙara ƙarfin a hankali, kuma ku ba da shirin aƙalla makonni shida zuwa takwas.
Shin kwale-kwale yana ƙona kitse a ciki?
Yin kwale-kwale yana ƙona kitse daga jiki gaba ɗaya, kuma rage tabo tatsuniya ce. Domin kwale-kwalen yana shafar zuciyar kowane bugun jini kuma yana haifar da ƙarancin kalori mai yawa, yana iya rage kitsen ciki a bayyane akan lokaci, amma kawai a matsayin wani ɓangare na asarar kitse gabaɗaya. Masana kimiyyar kwayoyin halitta suna yanke shawara kan tsarin da kitse ke barin wurare daban-daban.
Har yaushe zan ga sakamakon kwale-kwale?
Yawancin mutane suna lura da juriya mai kyau da tauri a cikin makonni uku zuwa huɗu, da kuma canjin nauyi mai aunawa cikin makonni shida zuwa takwas lokacin da aka magance matsalar abinci. Faɗuwar farko na kilogiram 1-2 a cikin makonni biyu na farko galibi ruwa ne da glycogen, ba kitse ba. Rage kitse na gaske yana faruwa ne a kilogiram 0.5-1 a kowane mako.
Layin ƙasa:Yin kwale-kwale kayan aiki ne mai ƙarfi na rage kiba, amma kayan aiki ne, ba alkawari ba. Yi horo sau uku zuwa huɗu a mako, yi aƙalla zaman motsa jiki ɗaya, bar ƙafafu su yi ja, sannan ka sa ɗakin girki ya zama mai gaskiya. Yi hakan na tsawon makonni goma sha biyu kuma alkaluman za su biyo baya, a kan sikelin da kuma a madubi.
Nassoshi da Tushen Waje
1. Harvard Health Publishing— Kalori da aka ƙone cikin mintuna 30 ga mutanen da ke da nau'i uku daban-daban
2. Kwalejin Magungunan Wasanni ta Amurka- Takaitaccen Bayani game da Ayyukan Jiki da Jagororin Motsa Jiki
3. Boutcher, Mujallar Kiba (2011)— Motsa Jiki Mai Tsanani Na Lokaci-lokaci Da Rage Kitse
4. Asibitin Mayo— Motsa Jiki da Rage Nauyi: Nawa Ya Isa?
5. Hukumar Lafiya Ta Duniya— Jagororin Motsa Jiki ga Manya
Tambayoyin da Ake Yawan Yi Game da Motsa Jiki Masu Kula da Yawan Zuciya a Keke
Yaya daidaiton na'urar auna bugun zuciya a kan babur ɗin motsa jiki yake?
Na'urori masu auna madaurin riƙewa galibi suna karkata daga madaurin kirji na ECG da ƙarfe 8-14 na dare a lokacin hawan keke mai tsayi da ƙari a lokacin tazara, bisa ga gwaje-gwajen masana'anta da binciken na'urorin hangen nesa da aka buga. Madaurin kirji yana kasancewa cikin ±1-3 na dare, yayin da na'urori masu auna gani suna faɗuwa tsakanin su biyun tare da jinkiri na lokaci mai mahimmanci. Don motsa jiki na yanayin tsayayye ana iya amfani da lambar na'urar; don horo na tazara ba haka bane.
Me yasa yawan bugun zuciyar babur dina ke tashi a lokacin da ake takurawa?
Na'urori masu auna riƙewa suna karanta yadda jini ke gudana ta tafukan hannu, kuma yin tafiya mai ƙarfi yana canza matsin riƙewa, matsayin hannu, da kuma gumi a kan faifan taɓawa. Kowanne daga cikin waɗannan na iya karya ko karkatar da siginar, don haka na'urar za ta iya nuna 170 bpm ba zato ba tsammani a lokacin murmurewa. Madaurin ƙirji yana kawar da wannan saboda yana auna siginar lantarki ta zuciya kai tsaye.
Shin yankin ƙona kitse na gaske ne?
Yankin ƙona kitse yana nan amma ba a fahimce shi sosai ba. A kashi 60-70% na matsakaicin bugun zuciya, kashi mafi girma na kuzari yana fitowa ne daga kitse, duk da haka jimlar adadin kuzari a minti ɗaya ba shi da yawa, don haka iskar oxygen mai yawa yakan fi yawa a lokacin horo mai wahala. Jimlar kashe kuzarin mako-mako yana da mahimmanci ga asarar kitse fiye da kashi da aka raba a kowane zaman motsa jiki.
Madaurin ƙirji ko riƙon hannu: wanne ya kamata in yi amfani da shi?
Yi amfani da madaurin ƙirji idan kana motsa jiki tare da yankunan bugun zuciya ko tazara, domin ana buƙatar daidaiton matakin ECG don bambanta Yanki na 3 daga Yanki na 4. Yi amfani da riƙon madaurin hannu idan kana son yin amfani da ƙarfin aiki kawai yayin hawa mai ƙarfi kuma ba ka son ƙarin kayan aiki. Yawancin kekunan juyawa suna karɓar na'urar auna madaurin ƙirji ta hanyar na'urar.
Ta yaya zan lissafa yankunan horo na?
A kimanta matsakaicin bugun zuciya da shekaru 220, sannan a ninka da kashi-kashi na yanki: Yanki na 1 a kashi 50-60%, Yanki na 2 a kashi 60-70%, Yanki na 3 a kashi 70-80%, Yanki na 4 a kashi 80-90%, da Yanki na 5 a kashi 90-100%. Domin samun sakamako na musamman, yi amfani da dabarar Karvonen, wacce ke yin la'akari da bugun zuciya mai hutawa kuma tana canza iyakokin mutanen da suka fi lafiya.
Me yasa babur dina ke nuna bugun zuciya daban da agogon hannu na?
Na'urorin biyu suna amfani da fasahohi daban-daban kuma suna yin samfuri a lokuta daban-daban. Na'urori masu auna riƙewa da agogon gani duka suna bin diddigin kwararar jini, yayin da madaurin ƙirji kawai ke bin diddigin siginar lantarki, don haka a lokacin canje-canjen ƙoƙari, karatun na iya bambanta da 10-20 bpm na tsawon daƙiƙa da yawa. Bambancin 5-10 bpm a yanayin da ya dace abu ne na yau da kullun; manyan gibin da ke ci gaba da dorewa yawanci yana nufin na'ura ɗaya tana da matsalar hulɗa.
Shin ina buƙatar na'urar auna bugun zuciya a kan babur ɗin motsa jiki kwata-kwata?
A'a, amma yana taimakawa. Yin aiki tukuru kawai zai iya sa yawancin masu hawan keke su kasance a yankin da ya dace, kuma masu farawa bai kamata su dogara da lambobi ba. Na'urar saka idanu tana da amfani da zarar kun tsara motsa jiki a yankuna, kuna son bin diddigin ci gaba mai ma'ana, ko kuna buƙatar rage ƙarfin lokacin gyaran zuciya a ƙarƙashin jagorancin likita.
Layin ƙasa:Na'urar auna bugun zuciyar keken motsa jiki ba likita ba ce, ba likita ba ce. Yi amfani da madaurin ƙirji don duk wani abu da ya dogara da yanki, tabbatar da na'urar auna bugun zuciya da ƙidayar bugun jini kafin ka amince da shi, kuma ka tuna cewa ƙoƙari mai ƙarfi ya fi lambobi masu kyau a kowane lokaci.Jerin samfuran TAIKEEya ƙunshi komai daga kekunan da aka ɗora wa hannu zuwa samfuran juyawa na kasuwanci waɗanda aka shirya don amfani da na'urar telemetry, don haka akwai saitin sa ido mai kyau a kowane kasafin kuɗi.
Nassoshi da Tushen Waje
1. Kwalejin Magungunan Wasanni ta Amurka— Jagorori don Gwajin Motsa Jiki da Takardar Magani, hanyar yankin bugun zuciya
2. Ƙungiyar Zuciya ta Amurka- Jadawalin bugun zuciya da aka yi niyya da kuma kimantawar shekaru na mintuna 220
3. Shcherbina da sauransu, Mujallar Magungunan Keɓancewa (2017)— Daidaiton na'urori masu auna bugun zuciya da ke sawa a wuyan hannu yayin motsa jiki
4. Hukumar Lafiya Ta Duniya- Jagororin motsa jiki ga manya
Lokacin Saƙo: Agusta-12-2026