Jiki don asarar mai: nawa, wane irin kuma yaushe

Jiki yana da amfani, amma ba don dalilin da yawancin mutane suke tunani ba. Ba ta narkar da kitse da kanta tana kara yawan kuɗin yau da kullun, kuma rashi yana cire kitse.

Abin da cardio gaske kona

Ga mutum mai nauyin kilo 80:

• Tafiya mai sauri 30 min kimanin 150200200 kcal
• Saurin gudu 30 min 300 300 350 350 kcal
• Matsakaicin hawan keke 30 min 250 250300 300 kcal
• HIIT 15 min 150 150200200 kcal (tare da ɗan ƙonewa)

Don kwatanta, daya kek yana da 500700700 kcal. Shi ya sa motsa jiki kaɗai ba zai magance matsalar ba. Abincin ne ke da muhimmanci.

Ƙarshen lokaci (LISS) ko lokaci (HIIT)

• LISS da kuma (tafiya, keke, motsa jiki na 304545 min): mai sauqi ka dawo daga, ba ya tsoma baki tare da ɗagawa, mai sauqi ka yi yau da kullum.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ (misali 8 × 30 s wuya / 90 s sauki): yana ceton lokaci, amma yana haifar da gajiya wanda ya haɗu da nauyi. Sau ɗaya ko biyu a mako a mafi yawancin.

Ga wanda yake motsa jiki, LISS ne ya fi dacewa domin ba ya hana mutum samun sauƙi daga motsa jiki.

Kayan aiki mafi yawan abin da aka rage: matakai

Bambanci tsakanin matakai 4,000 da 10,000 a rana shine 200350350 kcal kowace rana, ba tare da gajiya ba kuma ba tare da zaman da aka keɓe ba. A cikin wata guda wannan shine 6,0000,00010,000 kcal, kusa da kilogram na kitse. Babu wani motsa jiki na zuciya da zai iya cin nasara a kan wannan a cikin dogon lokaci.

Lokacin da za a yi motsa jiki na zuciya

• Bayan nauyi ko a cikin wani daban-daban slot ba kafin wani nauyi ƙarfi zaman.
• Idan dole ne a rana ɗaya, ka bar wurin aƙalla sa'o'i 6 kafin a yi wani aiki mai tsanani a jikinka.
• Yin motsa jiki da safe ba shi da amfani; ka yi shi a lokacin da ya dace da kai.

Nawa ne a kowane mako?

• Don lafiyar jiki: Minti 150 na motsa jiki mai matsakaici a mako (jagorar WHO).
• Don asarar mai tare da nauyi: 24 zaman 204040 min, da 8,000+ matakai a rana.
• Idan ƙarfinka ya fara raguwa, ka daina motsa jiki kafin ka daina cin abinci.

Kuskuren da aka yi

• Sauya nauyi da motsa jiki na zuciya yayin da kake rage cin abinci → ka rasa tsoka kuma ka ƙare da taushi a daidai nauyin.
• Ka ba da abinci don ka sami lada ("Na ƙone 400 kcal") wanda aka ci a cikin cizo biyu.
• Dogaro da na'urar masu ƙididdigar calorie na treadmill sun ƙaddara da kashi 20-30%.

Gajerun bayanai

• Jiki yana tallafawa rashi, ba ya maye gurbinsa.
• LISS 24× a mako tare da nauyi; HIIT sau ɗaya ko sau biyu a mafi yawancin.
• Matakai na yau da kullum sune mafi yawan adadin kuzari.
• Idan ƙarfin ya ragu, rage motsa jiki.