Table of Contents

Fahimtar cikakken ikon yin aiki na zuciya da jijiyoyin jini da kuma tasirinsa akan iyawar yin aiki

Kasancewar kai babban dan wasan ne wanda ke neman samun nasara a rayuwarka, ko kuma mai yin yakin karshen mako wanda ke tafiya mai tsawo, ko kuma kawai ƙoƙarin ci gaba da bin bukatun yau da kullun, ingancin zuciyarka da huhu kai tsaye yana ba da shawarar yawan aikin da jikinka zai iya jurewa. Wannan labarin ya bincika hanyoyin ilimin lissafi waɗanda ke danganta dacewa da zuciya da ƙarfin aiki, fa'idodin kiwon lafiya da ke ba da shi, da kuma dabarun da za a iya amfani da su don inganta shi. A ƙarshe, za ku sami cikakken fahimtar dalilin da ya sa inganta tsarin zuciya da huhu shine ɗayan hanyoyin da suka fi tasiri don haɓaka ƙarfin aikinku gaba ɗaya.

Menene Kyakkyawan Jiki?

Kasancewar zuciya da jijiyoyin jini, wanda kuma ake kira karfafawar zuciya da numfashi (CRF), shine ikon zuciya, huhu, da tsarin jujjuyawar jini don isar da oxygen ga tsokoki masu aiki yayin aiki na tsawon lokaci da kuma cire samfuran ɓarnatar da sinadarai.

Abubuwan da Ke Sa Zuciya Ta Kasance da Inganci

  • FLT:0: Volume na bugun jini: (FLT: 1) Yawan jini da aka fitar ta hanyar hagu na hagu tare da kowane bugun zuciya. Babban bugun jini yana nufin ƙarin isar da iskar oxygen a kowane bugun jini, rage bugun zuciya da ake buƙata don takamaiman aiki.
  • FIT: 0] Fitar zuciya: FIT: 1] Abu ne na yawan bugun jini da bugun zuciya. Mutumin da aka horar zai iya samun karfin zuciya na lita 35 40 a minti daya yayin da ake yin aiki sosai, idan aka kwatanta da lita 20 25 a minti daya a cikin mutanen da ba a horar da su ba.
  • Density: Aikin motsa jiki na yau da kullun yana motsa ci gaban sabbin capillaries a kusa da zaren tsoka, yana inganta fitar da iskar oxygen da musayar abinci mai gina jiki.
  • Girman mitochondrial da Inganci: [FLT: 1] Mitochondria sune makamashi na sel. Horar da aerobic yana haɓaka yawan mitochondria da ƙarfin oxidative, yana bawa tsokoki damar samar da ATP cikin inganci daga kitse da carbohydrates.

Waɗannan gyare-gyare suna nuna yadda jikinka zai iya jimre wa ƙarancin ƙarfin da kake yi a lokacin da kake aiki.

Yadda Kyakkyawan Jiki Yake Ƙarfafa Ƙarfin Aiki

Ƙarfin aiki shine iyakar iyakar ikon mutum don aiwatar da ayyukan jiki. Yana rinjayar ƙarfin tsoka, daidaitawar ƙwayar jijiya, dalilai na tunani, da kuma, mafi mahimmanci, ƙarfin tsarin zuciya don tallafawa samar da makamashi. Ga cikakken rarrabuwa na hanyoyin.

Ƙara Isar da Oxygen ga Kasusuwa Masu Aiki

A lokacin motsa jiki, tsokoki masu aiki na iya ƙara yawan iskar oxygen da sau 50100 idan aka kwatanta da hutawa. Tsarin jijiyoyin jini mai dacewa yana biyan wannan buƙatar ta hanyar haɓaka kwararar jini ta hanyar vasodilation da haɓaka yawan zuciya. Wannan yana tabbatar da cewa tsokoki suna karɓar iskar oxygen da suke buƙata don ci gaba da metabolism na aerobic, jinkirta farawar gajiya.

Ƙara Ƙarfin Ƙarfi da Ƙarfin Ƙarfi

Ƙarfi yana da alaƙa kai tsaye da ikon kula da babban kashi na VO2 max na tsawon lokaci. Horar da zuciya yana ƙarfafa ƙarfin jiki don share lactate da hydrogen ions, wanda sune samfurori na metabolism na anaerobic wanda ke haifar da ƙona tsoka da gajiya. Tare da ƙimar lactate mafi girma, zaka iya aiki a mafi girma kafin lactic acid ya tara zuwa matakan da ke raunana.

Saurin Warkewa Daga Ƙoƙarin

Tsarin zuciya mai inganci yana hanzarta cire carbon dioxide da sauran kayayyakin ɓarnar daga cikin ƙwayoyin. Hakanan yana hanzarta sake cika ajiyar oxygen da sake haɗuwa da phosphocreatine, babban sinadarin mai ƙarfi wanda ake amfani da shi yayin gajeren ƙoƙari mai fashewa. Wannan yana nufin zaku iya maimaita faɗaɗa mai ƙarfi tare da gajeren lokacin hutawa. babban fa'ida a wasanni kamar ƙwallon ƙafa, kwando, da horo na lokaci.

Ƙara Amfani da Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

Kasancewa da ƙoshin zuciya yana haɓaka ikon jiki don sauyawa tsakanin kitse da metabolism na carbohydrate dangane da ƙarfin motsa jiki. An horar da mutane da yawa akan ƙoshin ƙoshin mai a ƙananan ƙarfi, yana adana glycogen na tsoka don matakan ƙarshe na abubuwan jimiri. Wannan sassauƙa na metabolism yana taimakawa jinkirta gajiya kuma yana haɓaka aiki a cikin ayyukan dogon lokaci kamar marathon, triathlons, da abubuwan da suka fi ƙarfin jimiri.

Ilimin Kimiyya: VO2 Max da Ƙari

VO2 max ya kasance misali na zinariya na motsa jiki na zuciya da kuma mai nuna ƙarfin ƙarfin aiki a cikin wasanni na jimiri.

Ƙuntatawa na VO2 Max

Duk da yake babban VO2 max yana da fa'ida, aikin duniya na ainihi kuma ya dogara da ikon ci gaba da babban rabo daga wannan iyakar (ƙofar lactate) da ingancin motsi (tattalin arziki). 'Yan wasa biyu tare da ƙimar VO2 max iri ɗaya na iya samun bambancin gaske idan mutum yana da ƙofar lactate mafi girma ko ingantaccen tattalin arziki.

Ƙarfin Abincin Da Zai Iya Sa A Sami Kishi da Muhimmancinsa

Ƙarfin lactate shine ƙarfin motsa jiki wanda lactate na jini ya fara tarawa a cikin sauri. Ga mutum mai zaman kansa, wannan na iya faruwa a 5060% na VO2 max. A cikin 'yan wasa masu jimiri masu horarwa, zai iya tashi zuwa 8090% na VO2 max. Inganta yanayin motsa jiki na zuciya yana haɓaka ƙarancin lactate, yana ba ka damar yin aiki sosai ba tare da fuskantar ƙonawa da gajiya ba wanda ke tilasta rage saurin.

Nau'in Fiber na Muscle da kuma Capillarization

Horar da jimiri yana inganta sauyawa daga saurin juyawa (Type II) zuwa halaye na fiber mai saurin juyawa (Type I). Hakanan yana haɓaka adadin capillaries a kowane fiber na tsoka har zuwa 510 sau a cikin yanayin horarwa idan aka kwatanta da ba a horar da shi ba. Wannan hanyar sadarwa ta capillary tana nufin mafi kyawun fitar da iskar oxygen da kuma cire kayan aiki mafi inganci, kai tsaye yana haɓaka ƙarfin aiki.

Amfanin Da Kake Samun Daga Ƙarfafa Ƙarfin Zuciya

Ƙarfin zuciya da jijiyoyin jini suna da amfani sosai fiye da yin wasanni.

Rage Hadarin Cutar Cutar

Ƙungiyar Zuciya ta Amirka ta ce, rashin lafiyar zuciya da numfashi yana da tasiri sosai a kan mutuwa fiye da shan sigari, hawan jini, ko ciwon sukari. Yin motsa jiki na yau da kullum yana rage karfin jini, yana inganta ƙwayoyin lipid (ƙaruwa HDL, raguwa LDL), yana ƙara ƙarancin insulin, kuma yana rage kumburi. Waɗannan canje-canje sun rage haɗarin cututtukan zuciya, bugun jini, ciwon sukari na nau'i 2, da wasu cututtuka.

Lafiya ta Tunanin da Ayyukan Ilimin

Aikin motsa jiki na motsa jiki yana motsa sakin neurotrophic factor (BDNF) wanda ke haifar da kwakwalwa, wanda ke tallafawa koyo, ƙwaƙwalwa, da kuma daidaita yanayi. Nazarin ya nuna cewa ƙimar dacewa tana da alaƙa da raguwar ƙimar baƙin ciki, damuwa, da raguwar ilimin halayyar da ke da alaƙa da shekaru. Ingantaccen jinin jini zuwa kwakwalwa kuma yana haɓaka aikin zartarwa da hankali.

Gudanar da Nauyin jiki da Kuma Tsarin Jiki

Aerobic motsa jiki yana kara yawan yawan kuzarin yau da kullun kuma yana taimakawa wajen kiyaye tsoka mai tsoka yayin asarar nauyi.

Yadda Tsarin Hadin Kai Yake Aiki da Kuma Rayuwa Mai Tsawo

Ƙarfin zuciya mai daidaitaccen motsa jiki yana inganta kulawar rigakafi, yana rage kumburi na kullum, da kuma inganta ƙwayar lymphatic. Ƙarfin dacewa yana da alaƙa da tsawon telomeresƙƙƙƙƙƙƙƙƙƙwar kariya a kan chromosomes wanda ya rage tare da shekaruyana ba da shawarar haɗin kai tsaye tsakanin lafiyar zuciya da ƙwayar zuciya da tsufa ta halitta.

Hanyoyi Masu Kyau Don Inganta Ƙarfin Zuciya

Don ka samu ci gaba a cikin aikinka na motsa jiki, ba ka bukatar ka yi aiki a dakin motsa jiki ko kuma ka yi amfani da kayan aiki masu tsada.

Gidauniyar: Koyarwa ta Aerobic

Yi aiki a matsakaiciyar ƙarfi (6075% na matsakaicin bugun zuciya) na minti 3060, kwana uku zuwa biyar a mako. CDC da Kwalejin Likitancin Wasanni ta Amurka sun ba da shawarar aƙalla minti 150 na matsakaiciyar ƙarfi ko minti 75 na motsa jiki mai ƙarfi a mako don kiwon lafiya da aiki. Misalai sun haɗa da tafiya mai sauri, yin gudu, keke, yin iyo, yin rawa, ko rawa.

Ƙarfafawa na Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

HIIT ya ƙunshi gajeren lokaci na kusan matsakaicin ƙoƙari (8595% na matsakaicin bugun zuciya) sannan kuma dawo da aiki. An nuna cewa yarjejeniyoyi kamar classic 4×4 (4 minti mai wuya, 3 minti mai sauƙi, maimaita sau 4) suna inganta VO2 max da ƙofar lactate mafi inganci fiye da horo na daidaitaccen yanayi kadai. Binciken 2020 a cikin Fim ɗin Wasanni na Wasanni ya gano cewa HIIT na iya samar da daidaitaccen ko mafi kyau na daidaitawar jijiyoyin jini a cikin ƙarancin lokacin horo.

Ka Yi Amfani da Koyarwar Fartlek da Tempo

Fartlek (wasan gudu) ya ƙunshi canje-canje marasa tsari a cikin saurin a cikin gudu ko tafiya. Horar da saurin motsa jiki yana kiyaye ƙoƙari mai ƙarfi a ƙasa da ƙimar lactate (wanda aka kwatanta da comfortably hard) na minti 2040. Dukkanin hanyoyin suna koya wa jiki don ci gaba da ƙarfin ƙarfi yayin haɓaka ƙimar maye.

Ka Ba da fifiko ga Maido da Kuma Lokaci

Aikin zuciya yana faruwa a lokacin hutawa, ba a lokacin motsa jiki ba. Ya kamata a bi kwanakin wahala da kwanaki masu sauƙi ko na hutawa. Lokaci tsakanin matakan girma, ƙarfin gaske, da farfadowa yana hana tsawo kuma yana rage haɗarin rauni. Barci, hydration, da abinci mai gina jiki (musamman carbohydrate da lokaci na furotin) sune abubuwan da suka dace na kowane shirin horo.

Ka lura da ƙarfin zuciya ta hanyar yin amfani da sassan bugun zuciya

Yi amfani da mai saka idanu na bugun zuciya ko ma'aunin ƙoƙari don bin diddigin ƙarfin horo. Yanayin yankuna sune: Yanki na 1 (5060% max HR) don farfadowa, Yanki na 2 (6070%) don ƙarfin hali, Yanki na 3 (7080%) don saurin gudu, Yanki na 4 (8090%) don aikin ƙofar lactate, da Yanki na 5 (90100%) don iyakar ƙoƙari.

Yadda Za Ka Yi Ganin Yadda Kake Da Jiki

Sanin inda kake tsaye zai taimaka maka ka kafa maƙasudai masu ma'ana kuma ka lura da ci gaban da kake samu.

Yadda Zuciya Take Fadawa Yana Nuna Abin da Ta Yi

Ƙananan bugun zuciya a hutawa gaba ɗaya yana nuna ƙimar zuciya. Yi bugun jini da safe kafin tashi daga gado. Yawan hutawa na 4060 bpm na al'ada ne ga 'yan wasa masu horarwa sosai; 6080 bpm shine matsakaici ga yawancin manya. Ragewar bugun zuciya a hutawa a cikin makonni na horo yana ba da siginar dacewa mai kyau.

Gwaje-gwaje na Ƙananan Ƙarfi

Gwajin Rockport na tafiya (yi tafiya mil ɗaya da sauri kamar yadda zai yiwu kuma auna bugun zuciya) da gwajin YMCA na matakai na gaba suna ba da kimantawa na VO2 max ba tare da buƙatar ƙoƙari ba.

Yadda Ake Yin Nazarin Ƙarfin Zuciya

Bayan ka yi ƙoƙari sosai, ka lura da yadda saurin bugun zuciyarka yake raguwa. Idan ka rage bugun jini da ya kai 20 ko fiye a minti ɗaya, hakan yana da kyau sosai.

Tarihi da Ra'ayoyi Masu Rashin Gaskiya

Mutane da yawa suna da ra'ayoyi marasa kyau game da horar da zuciya.

Labari na 1: Tsawon Hanya Mai Saurin Saurin Saurin Saurin Zuciya Yana Ingantawa

Ko da yake horar da jiki a cikin kwanciyar hankali yana da tasiri wajen gina tushe, bincike ya nuna cewa horar da lokaci da kuma ƙoƙari mai ƙarfi suna ba da ci gaba mai girma a VO2 max da aikin zuciya a cikin ɗan gajeren lokaci.

Labari na 2: Horar da Ƙarfi Ba Ya Inganta Ƙarfin Zuciya

Ƙarƙashin motsa jiki tare da iyakantaccen hutawa zai iya ƙara bugun zuciya da kuma haifar da daidaitawa na iska. Bugu da ƙari, tsokoki masu ƙarfi suna rage nauyin zuciya da jijiyoyin jini na kowane kaya, ba da gangan ba yana inganta ƙarfin aiki.

Labari na 3: Kana Bukatar Ka Ji Naƙuda Don Ka Zama Mai Kyau

Ƙarƙashin motsa jiki na kullum yana haifar da kwanciyar hankali, rauni, da kuma hana rigakafi. Mafi yawan ci gaba ya fito ne daga aiki mai dorewa a matsakaici zuwa ƙarfin ƙarfiba ta yin iyakar ƙoƙari na yau da kullum ba.

Haɗa Horar da Zuciya da Ƙarfi

Ga 'yan wasa da masu sha'awar motsa jiki, haɗuwa da horo na aerobic da juriya shine mafi kyau don ƙarfin aiki gaba ɗaya. Wannan ana kiran wannan horo tare.

Batutuwan Da Suka Sa A Yi Tsari

Idan burinka na farko shi ne samun ƙarfin jiki ko kuma samun tsokoki, ka fara yin horo na jimiri, sai ka yi motsa jiki na zuciya. Idan jimiri ne na farko, ka fara yin motsa jiki na zuciya.

Amfanin Yin Koyarwa a Ƙasar

Yin canji tsakanin ayyukan (misali, yin keke, yin iyo, yin rawa) yana rage maimaitawa da rauni da amfani da shi sosai yayin da yake kula da motsa jiki na zuciya. Hakanan yana haɓaka ƙungiyoyin tsokoki daban-daban kuma yana iya inganta tattalin arziƙin motsi.

Yadda Za a Dace da Zuciya a Rayuwarka

Duk da haka, motsa jiki na yau da kullum na iya rage wannan raguwa da kashi 50% ko fiye. Ko da tsofaffi da suka kasance ba su da ƙarfi a dā za su iya samun ci gaba mai ma'ana a aikin zuciya da jijiya, saurin tafiya, da kuma 'yancin kai ta hanyar horarwa mai ɗorewa.

Abubuwan da Za Su Shawo Kan Tsofaffi

Ayyukan motsa jiki masu ƙananan tasiri (tafiya, yin iyo, elliptical) suna da sauƙi a cikin haɗin gwiwa. Za'a iya gyara horo na lokaci zuwa gajeren aiki.

Ƙarshen

Kasancewar zuciya da jijiyoyin jini yana da mahimmanci game da yawan aikin da za ku iya yi da kuma tsawon lokacin da za ku iya ci gaba da shi. Daga matakin sel - inda mitochondria ke ninkawa da kuma ƙwayoyin cuta ke ɓullowa zuwa matakin tsarin tsarin da ke rage yawan bugun zuciya da kuma saurin dawowa, kowane ci gaba a cikin tsarin zuciya da numfashi yana fassara kai tsaye zuwa haɓaka ƙarfin aiki. Fa'idodin ba su iyakance ga wasanni ba: sun haɗa da ƙarancin haɗarin cututtukan cututtuka na kullum, ingantaccen lafiyar hankali, ingantaccen jikin jiki, da tsawon rai.

Idan kana da wata matsala ta rashin lafiya, ka tuntubi likitanka kafin ka soma wani sabon shiri.