Kalkuletar Matakin Motsa Jiki

1. Kalkuletar Motsa Jiki

2. Mene Ne Ma'aunin Motsa Jiki na YuMuuv?

Lissafi ne da ya dogara da motsa jiki, wanda yake:

haɗa matsakaicin ƙimomin abubuwa daban-daban da suka shafi motsa jiki (matakan da aka taka, mintunan motsa jiki da aka yi yayin da bugun zuciya ya ɗan ƙaru, da kalororin da aka ƙone)
la'akari da halayen kowane mutum (shekaru, jinsi, tsawo, nauyi), ba tare da la'akari da ƙarfin jikinsa ba
samar da ma'aunin tantance motsa jiki iri ɗaya (bisa matakan da aka ba da shawara, tsakanin abokan aiki da kuma tsakanin kamfanoni) don kwatanta ƙimomin motsa jiki

3. Waɗanne Abubuwa Ma'aunin Motsa Jiki Ke La'akari da Su, Kuma Me Ya Sa?

3.1. Matakai

Ƙirga matakai na ɗaya daga cikin hanyoyin da aka fi amfani da su kuma mafi sauƙi wajen tantance motsa jiki. Bayan gasar Olympics ta Tokyo ta 1964, yin matakai 10,000 a rana a matsayin "ƙalubalen Manpo-kei" ya yi farin jini cikin sauri, kuma tasirinsa ya ci gaba har yau.¹ A gefe ɗaya, tun farko dabarar talla ce maimakon wani shiri na kimiyya, amma a ɗaya gefen, binciken da aka yi daga baya ya nuna cewa tana da tushe mai ƙarfi.

Binciken baya-bayan nan ya nuna cewa mutanen da suke yin kusan matakai 12,000 a rana suna da ƙarancin yiwuwar mutuwa da wuri sau da yawa idan aka kwatanta da waɗanda suke yin matakai 4,000 kawai a rana.² Bisa wannan, YuMuuv ya sa burin matakai na 100% ya zama matakai 12,000 daidai — har yanzu babu tabbataccen bincike da hujjar kimiyya da ke nuna ƙarin amfanin wuce wannan adadi ga waɗanda suke cika wannan buri daidai.

Duk da haka, yana da muhimmanci a ambata cewa kowane mataki yana da amfani, kuma har zuwa iyakar burin, ana iya cewa yana ƙara samar da kyakkyawan tushe na rayuwa mai lafiya. Ta fuskar fasaha, ana iya amfani da waya wajen ƙirga matakai, amma ana samun ƙarin cikakkun bayanai ta na'urar sa ido kan motsa jiki / agogon wasanni da ake sawa a wuyan hannu (akwai ma na'urorin da suka fi waɗannan daidaito, amma ba a cika amfani da su ba). Duk da haka, ko wannan hanyar ba ta da cikakken daidaito, domin ta fi auna motsin hannu, amma har yanzu ita ce mafi kyawun kayan aiki da ake da shi a yau don tantance motsa jiki da auna tasirinsa ta hanyar motsi.

3.2. Mintunan motsa jiki mai ƙarfi

Ko da yake motsa jiki yana da muhimmanci, ba kowane nau'insa ne ke sa zuciya yin aikin da ya dace da lafiyarta ba. Bincike ya nuna cewa atisayen da ke sa zuciya yin irin wannan aikin ne suka fi amfani ga lafiya. Hukumar Lafiya ta Duniya ta ba da shawarar cewa kowane baligi da ya kai shekarun aiki ya yi aƙalla mintuna 150 na atisayen aerobic mai matsakaicin ƙarfi ko mintuna 75 na atisayen aerobic mai ƙarfi sosai a kowane mako.³

Ya fi kyau a yi waɗannan mintuna aƙalla 10 a lokaci guda (misali, mintuna 30 sau 5 a mako). A faɗaɗɗiyar fahimta, tantance motsa jiki ta bayanan bugun zuciya na ɗaya daga cikin hanyoyi mafi daidaito da ake da su a yau. Kusan dukkan kamfanonin da ke ƙera agogo / na'urorin sa ido masu inganci yanzu suna samar da damar auna bugun zuciya sa'o'i 24 a rana, kwana 7 a mako, kuma daidaiton wannan auna yana ƙaruwa yayin da fasaha ke ci gaba.

Da wannan a zuciya, YuMuuv ya sa burin mintunan motsa jiki mai ƙarfi na 100% ya zama mintuna 20 a rana, yayin da bugun zuciya ya kai 65% ko fiye na iyakar saurin bugunta.⁴ Ana lissafin wannan iyaka bisa ƙiyasin iyakar saurin bugun zuciyar mutum, ta amfani da dabara ta 206.9 - (0.67 x shekaru).⁵

3.3. Kilokalori

Abu na uku da YuMuuv ke aunawa shi ne kilokalorin da aka ƙone. Wannan kuma yana taimakawa wajen haɗa ayyukan da ba su ƙunshi matakai da yawa ko ƙaruwa sosai a bugun zuciya ba, amma har yanzu suna buƙatar motsa jiki. Gaba ɗaya, kalori su ne ma'aunin motsa jiki da aka fi amfani da shi, wanda ya fara dogara da ƙimar kuzarin da jikin mutum ke amfani da shi yayin hutawa (BMR), sannan da matakin motsa jikinsa (PAL).

Burin kalororin da za a ƙone a YuMuuv shi ne 1.55 x BMR. Wato, idan alal misali, ƙiyasin kuzarin da jikin mutum ke amfani da shi yayin hutawa (wanda shi kuma ya dogara da halayen jikinsa) ya kasance 1,500 kcal, to burin kilokalori zai zama 2,325 kcal a rana. Akwai nazarce-nazarce daban-daban kan abin da ya dace da ƙimar kuzarin da jikin mutum mai motsa jiki ke amfani da shi yayin hutawa, amma dabarar da aka saba amfani da ita tana amfani da ninkin PAL 1.55 don samun 100%.⁶

4. Halayen Jiki da Iyakokin Ƙarfinsa?

An tsara dabarar YuMuuv ne don gano wanda yake yawan motsa jiki, ba lallai wanda yake da ƙwarewa sosai a wasanni ba (ko da yake abubuwan biyu na iya kasancewa da alaƙa). Ainihin manufar dabarar YuMuuv ita ce a ba kowa dama iri ɗaya, ba tare da la'akari da horonsa ko halayen jikinsa ba. A taƙaice, kowane motsa jiki yana da muhimmanci, ba wani wasa na musamman ba. Don haka ba a karkatar da mutane zuwa wani aiki na musamman, sai dai zuwa motsa jiki gaba ɗaya.

5. Waɗanne Matakan Motsa Jiki Ne Akwai?

* waɗannan ƙiyase-ƙiyase suna aiki ne kawai idan mutum yana sa na'urar da ke auna dukkan abubuwa 3 a kowace rana

100%+ = motsa jiki abin koyi – mutum da yake jin daɗin rayuwa mai yawan motsa jiki kuma yake daraja ta sosai, don haka yana samun iyakar amfanin da isasshen motsa jiki ke yi wa lafiya.

85-99% = yawan motsa jiki – mutum da yake ɗaukar rayuwa mai motsa jiki da muhimmanci, kuma yake samun wani ɓangare na tasirinta mai kyau.

70-84% = isasshen motsa jiki – mutum da matakin motsa jikinsa ya isa ya ba shi damar amfana da motsa jiki zuwa wani matsayi, kuma a lokaci guda yana da damar ƙara wannan amfani ta hanyar ƙara motsa jiki.

55-69% = matsakaicin motsa jiki – mutum da yake motsa jiki a matsakaicin mataki, kuma yake da damar samun ƙarin sakamako mai inganta lafiya sosai ta hanyar ƙara motsa jiki.

40-54% = ƙarancin motsa jiki – mutum da bai ba motsa jiki muhimmanci sosai a rayuwarsa ba, wanda hakan ke hana shi samun kyakkyawan tasirin da isasshen motsa jiki ke yi ga ingancin rayuwa.

25-39% = rashin motsa jiki mai haɗari – mutum da ko dai yana da ingantaccen dalilin daina motsa jiki na ɗan lokaci, ko kuma yake fuskantar babban haɗarin matsalolin lafiya saboda ƙarancin motsa jiki.

Kimiyya

Wasanni

Lafiya