Shin ɗaga nauyi zai iya rage cholesterol? Bari mu gano tabbas

Shin likitanka ya gaya maka bayan gwajin da ka yi a shekara cewa matakan cholesterol ɗinka sun ɗan yi yawa kuma kana buƙatar yin taka tsantsan? Wataƙila ya gaya maka cewa idan ka ci gaba da samun yawan cholesterol, kana cikin haɗarin kamuwa da bugun zuciya ko bugun jini . Don haka, tare da canje-canjen salon rayuwa , likitanka zai iya ba ka shawara ka riƙa motsa jiki akai-akai.

Amma, wataƙila ba ka son yin gudu da yamma. Amma kana son zuwa wurin motsa jiki da ɗaga nauyi. Don haka kana iya mamakin, "Shin ɗaga nauyi kaɗai ba zai iya taimakawa rage yawan cholesterol dina ba?" Wannan tambaya ce da mutane da yawa ke yi.

Bari mu koyi game da cholesterol a sauƙaƙe.

Da farko, bari mu fahimci ainihin menene cholesterol. Jimlar ƙimar cholesterol a cikin gwajin jininku (lipid panel) haɗuwa ce ta manyan abubuwa uku.

Yanzu bari mu ga menene waɗannan nau'ikan cholesterol.

Me ke faruwa da cholesterol tare da motsa jiki?

Binciken likitoci ya nuna cewa motsa jiki na juriya yana da tasiri mai kyau akan cholesterol. Amma don samun sakamako mafi kyau, ya kamata a haɗa shi da motsa jiki na zuciya. Cardio yana nufin motsa jiki da ke ƙara bugun zuciya, kamar gudu, tafiya mai sauri, iyo, da kuma hawa keke.

A cewar Ƙungiyar Zuciya ta Amurka, don samun ingantacciyar lafiyar zuciya, ya kamata mu:

• A yi aƙalla mintuna 150 na motsa jiki mai matsakaicin ƙarfi a kowane mako.
• Ko kuma, yi aƙalla mintuna 75 na motsa jiki mai ƙarfi a kowane mako.
• Bugu da ƙari , ya kamata ku yi motsa jiki na ɗaga nauyi aƙalla kwana biyu a mako.

Motsa jiki na zuciya galibi yana ƙara yawan sinadarin cholesterol mai kyau ( HDL ) da kuma rage triglycerides . Duk da haka, don rage mummunan cholesterol (LDL), yana da mahimmanci a kula da abincin da ake ci da kuma rage kiba tare da motsa jiki.

Wasu bincike sun nuna cewa ɗaga nauyi a ƙaramin ƙarfi zuwa matsakaici na iya taimakawa wajen rage jimlar cholesterol. Wasu nazarin sun nuna cewa duk wani nau'in motsa jiki mai ɗauke da nauyi na iya rage LDL cholesterol, amma don ƙara HDL cholesterol, kuna buƙatar yin hakan da ƙarfi mai yawa .

Yaya ake samun mafi kyawun amfani da darussan ɗaga nauyi?

Idan kana tunanin ɗaga nauyi don taimakawa wajen rage yawan cholesterol ɗinka, kana buƙatar yin hakan ta hanyar da ta dace. Ga wasu shawarwari da za su taimaka maka.

1. Fara a hankali.

Idan ba ka daɗe da zuwa dakin motsa jiki ba, kada ka fara da babban abu a lokaci guda. Fara da ɗan gajeren lokaci, kamar minti 15-20 , a ƙaramin ƙarfi. Yi aiki har sai jikinka ya saba da shi.

2. Yi aiki kaɗan da zarar ka saba da shi.

Bayan ƴan kwanaki na yin atisaye da kuma saba da shi, ƙara ƙarfin motsa jikinka kaɗan. Don rage yawan cholesterol, ya fi kyau ka yi motsa jiki a matakin kusan kashi 75% - 85% na matsakaicin ƙarfinka. Za ka iya tambayar mai horarwa a wurin motsa jiki ko likitanka game da wannan.

3. Ya fi muhimmanci a yi maimaitawa fiye da ɗaga nauyi.

Nan ne mutane da yawa ke yin kuskure. Idan ana maganar rage cholesterol, ana samun mafi kyawun sakamako ta hanyar amfani da matsakaicin nauyi da kuma yin maimaitawa da ƙarin saiti, maimakon ɗaga nauyi mai nauyi .

4. Haɗa shi da motsa jiki na zuciya

Domin samun sakamako mafi kyau, a haɗa ɗaga nauyi da kuma motsa jiki na cardio. Ɗaya daga cikin mafi kyawun hanyoyin yin hakan shine ta hanyar motsa jiki na da'ira . Wannan yana nufin cewa za a ɗaga nauyi na yau da kullun kuma a maimaita shi da yawa, tare da ƙasa da minti ɗaya na hutawa tsakanin saiti. Ta wannan hanyar za a sami fa'idodin ɗaga nauyi da motsa jiki na cardio.

5. Canza ba tare da yin abu ɗaya ba

Yin irin wannan motsa jiki kowace rana na iya zama abin gundura. Don haka canza tsarin motsa jikinka. Ɗaga nauyi wata rana. Yi motsa jiki kamar turawa, squats, da lunges wata rana. Yi amfani da madaurin juriya wata rana. Abu mafi mahimmanci shine kiyaye ƙarfi komai abin da kake yi.

6. Yi motsa jiki na cardio a wurin motsa jiki

Idan kana son zuwa dakin motsa jiki, to ka yi motsa jiki a can ma. Za ka iya samun motsa jiki mai kyau ga zuciyarka da huhunka tare da kayan aiki kamar injinan elliptical da kekuna marasa motsi a wurin motsa jiki.

7. Kar ka manta da ɗumi da sanyaya jiki

Kada ka manta da yin ɗumi kafin fara motsa jiki da kuma sanyaya jiki bayan motsa jiki. Wannan yana da matuƙar muhimmanci don kiyaye sassauci a jiki.

8. Za ka iya yin sa a gida ma.

Idan kana da kasala da ba za ka iya zuwa dakin motsa jiki a ranar da ruwa ke sauka ba, kada ka bari hakan ya zama hujjar kin motsa jiki. Za ka iya yin motsa jiki marasa nauyi kamar tura jiki, squats, da kuma lunges kai tsaye daga ɗakin zama.

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