Cardio ko Rage nauyi? Wanne Yafi Tasiri?

Mutane da yawa da suke so su rasa nauyi suna fuskantar tambaya mai wuya lokacin motsa jiki. Don rasa nauyi cardio ko nauyi? 

Dagawa nauyi da cardio, Shahararrun motsa jiki guda biyu. Wanne ya fi tasiri don asarar nauyi? Ga masu sha'awar, karanta labarin zuwa ƙarshe…

Cardio ko asarar nauyi don rasa nauyi?

• Tare da irin wannan ƙoƙarin, za ku ƙone ƙarin adadin kuzari a cikin motsa jiki na cardio fiye da ɗaukar nauyin nauyi.
• Hawan nauyi baya ƙone adadin kuzari kamar motsa jiki na cardio. 
• Amma yana da fa'ida mai mahimmanci. Dauke nauyi ya fi tasiri wajen gina tsoka fiye da cardio. Yana kare tsokoki ta hanyar samar da ƙona kitse ko da lokacin hutu. 
• Gina tsoka tare da horar da nauyi yana hanzarta haɓaka metabolism. acceleration na metabolismYana ba da damar ƙona calories da sauri.

Yaya game da yin HIIT?

Cardio ko nauyi? Kodayake yana da ban sha'awa, ku sani cewa akwai wasu zaɓuɓɓukan motsa jiki don rasa nauyi. Ɗaya daga cikin waɗannan shine horarwar tazara mai ƙarfi, ko HIIT a takaice.

Aikin motsa jiki na HIIT yana ɗaukar kusan mintuna 10-30. Irin wannan motsa jiki yana kama da cardio. Yayin da ake motsa jiki a kan tsayuwar taki, matakin ƙarfin ɗan gajeren lokaci yana ƙaruwa ba zato ba tsammani. Sannan koma ga al'ada gudun.

Kuna iya amfani da HIIT tare da motsa jiki daban-daban kamar su sprinting, keke, igiya tsalle ko wasu motsa jiki na nauyin jiki.

Wasu bincike sun kwatanta kai tsaye tasirin cardio, horar da nauyi, da HIIT. Ɗaya daga cikin binciken ya kwatanta adadin kuzari da aka ƙone a cikin minti 30 na HIIT, horar da nauyi, gudu, da hawan keke. Masu bincike sun gano cewa HIIT yana ƙone 25-30% ƙarin adadin kuzari fiye da sauran nau'ikan motsa jiki.

Amma wannan binciken baya nufin cewa sauran nau'ikan motsa jiki ba sa taimakawa wajen rage kiba.

Wanne ya fi tasiri? Cardio ko nauyi ko HITT?

Kowane motsa jiki yana da tasiri daban-daban akan asarar nauyi. Me yasa ba za mu iya yin su duka ba? Hasali ma bincike ya ce haka. An bayyana cewa hanya mafi inganci wajen rage kiba ita ce hada wadannan atisayen.

Dukansu abinci mai gina jiki da motsa jiki

Motsa jiki kadai bai isa ba don asarar nauyi. Abincin abinci kadai ba shi da tasiri. Muhimmin abu shine haɗa tsarin abinci mai gina jiki da motsa jiki zuwa na yau da kullun.

Masu bincike, rage cin abinci ya gano cewa haɗuwa da motsa jiki da motsa jiki ya haifar da 10% ƙarin asarar nauyi fiye da rage cin abinci kadai, bayan makonni 20 zuwa shekara.

Menene ƙari, shirye-shiryen da ke haɗa abinci da motsa jiki sun fi tasiri wajen kiyaye asarar nauyi bayan shekara guda fiye da abinci kadai.

References: 1