Horon Cardio, wanda kuma aka sani da motsa jiki na motsa jiki, yana ɗaya daga cikin nau'ikan motsa jiki na yau da kullun.An bayyana shi a matsayin kowane nau'in motsa jiki wanda ke horar da zuciya da huhu musamman.
Haɗa cardio cikin ayyukanku na yau da kullun na iya zama ɗayan ingantattun hanyoyin inganta ƙona kitse.Misali, wani nazari na bincike 16 ya gano cewa yawan motsa jiki da mutane ke yi, yawan kitsen ciki da suke rasawa.
Sauran binciken sun gano cewa motsa jiki na motsa jiki na iya kara yawan ƙwayar tsoka da kuma rage kitsen ciki, kewayen kugu, da kitsen jiki.Yawancin karatu suna ba da shawarar mintuna 150-300 na haske zuwa motsa jiki mai ƙarfi a kowane mako, ko kusan mintuna 20-40 na motsa jiki na motsa jiki kowace rana.Gudu, tafiya, kekuna, da kuma iyo wasu ƙananan misalan motsa jiki na zuciya ne waɗanda zasu iya taimaka muku ƙone mai da fara rasa nauyi.
Wani nau'in cardio ana kiransa HIIT cardio.Wannan zaman horo ne mai ƙarfi mai ƙarfi.Wannan haɗe-haɗe ne na motsi mai sauri da ɗan gajeren lokacin dawowa don samun bugun zuciyar ku.
Wani bincike ya gano cewa samarin da suka yi HIIT na mintuna 20 sau 3 a mako sun rasa matsakaicin kilogiram 12 na kitsen jiki a cikin makonni 12, ko da ba tare da wani canji a cikin abincinsu ko salon rayuwarsu ba.
A cewar wani binciken, yin HIIT na iya taimakawa mutane su ƙone har zuwa 30% ƙarin adadin kuzari a cikin adadin lokaci guda idan aka kwatanta da sauran nau'ikan motsa jiki, kamar hawan keke ko gudu.Idan kawai kuna son farawa da HIIT, gwada canza tafiya da gudu ko gudu na daƙiƙa 30.Hakanan zaka iya canzawa tsakanin motsa jiki kamar burpees, turawa, ko squats, yin ɗan gajeren hutu tsakanin.
Lokacin aikawa: Mayu-05-2022