Huta da Farfadowa Gaskiya Taimako
Ba na ɗaukar kaina a matsayin ɗan wasa kuma ban taɓa samun ba, amma wasanni da motsa jiki duka sun kasance mahimman sassa na yawancin rayuwata. Ina buɗe don gwada yawancin ayyuka sau ɗaya. Idan sun zama wani ɓangare na aikin motsa jiki na, mai girma, amma idan ba haka ba, aƙalla na san idan na ji daɗin su. Sa’ad da na girma, na yi wasanni kaɗan, da suka haɗa da ƙwallon ƙafa, ƙwallon ƙafa, da wasan tennis. Har ma na ɗauki ƴan azuzuwan raye-raye (na yi wa Karen, babbar malamin rawa), amma wasan tennis ne kaɗai nake yi sa’ad da nake babba.
Na yi ƙoƙari na tilasta wa kaina in zama mai tsere har tsawon rayuwata, amma bayan na ƙi shi fiye da jin daɗinsa, sai na gane cewa ba zan iya jure gudu ba kuma ba na buƙatar hakan a cikin al'amurana don samun lafiya. Na zo ga matsaya guda game da Zumba; ko da yake ina son azuzuwan raye-raye na girma, tabbas ni ne ba dan rawa (yi hakuri, Karen). Amma na yi ƙoƙarin yin ƙetare a karon farko har abada a cikin shekaru ashirin. Ko da yake yana da ƙalubale da ƙasƙantar da kai (wataƙila ɗaya daga cikin abubuwa mafi wuya da na taɓa yi), Ina jin daɗinsa sosai har yanzu ya zama babban ɓangare na tsarin motsa jiki na hunturu, tare da wasan dusar ƙanƙara, motsa jiki na gida, da ɗaukar nauyi. Gudun kankara ya kuma taimaka min gane, a karon farko har abada, cewa kwanakin hutu suna da matukar mahimmanci ga tsarin motsa jiki mai lafiya da ƙarfi.
A makarantar sakandare, na shiga dakin motsa jiki kuma na fara yin aiki akai-akai don dalilan da ba daidai ba, ba kasafai nake ba kaina hutu ba kuma ina jin laifi a duk lokacin da na yi. Na yi tunani sosai ina buƙatar yin aiki kwana bakwai a mako don cimma burina. Na koyi tun lokacin cewa na yi kuskure sosai. Yin hutun kwana (ko biyu) lokacin da kuke buƙatar shine mabuɗin samun lafiya. Akwai dalilai da yawa akan hakan:
- Huta tsakanin kwanakin motsa jiki na iya taimakawa hana raunin da ya faru, inganta haɓakar tsoka, da haɓaka farfadowa. Idan kun yi yawa sau da yawa, tsokoki za su yi ciwo, kuma ba za ku sami lokaci don kula da ciwon ba kafin motsa jiki na gaba. Wannan yana nufin nau'in ku zai sha wahala, wanda zai iya haifar da raunuka.
- Yin aiki yana haifar da ƙananan hawaye a cikin tsokoki. Lokacin da kuka huta tsakanin motsa jiki, jikinku yana gyarawa kuma yana ƙarfafa waɗannan hawaye. Wannan shine yadda tsokoki ke samun ƙarfi da girma. Amma idan ba ka samun isasshen hutawa tsakanin motsa jiki, jikinka ba zai iya gyara hawaye ba, wanda zai haifar da sakamakonka.
- Ƙarfafawa na iya haifar da wasu game da alamun cututtuka, ciki har da kitsen jiki mai girma, haɗarin rashin ruwa (wani abu da ba ku so musamman a bushe Colorado), da damuwa yanayi. Hakanan yana iya samun mummunan tasiri akan aikin ku.
Huta da murmurewa ba koyaushe ke fassara zuwa “yin kome ba,” ko da yake. Akwai nau'ikan farfadowa guda biyu: gajere (aiki) da na dogon lokaci. Farfadowa mai aiki yana nufin yin wani abu daban fiye da tsananin motsa jiki. Don haka, idan na ɗaga nauyi da safe, zan tafi yawo daga baya a wannan ranar don samun farfadowa na. Ko kuma idan na yi tafiya mai tsawo, zan yi yoga ko mikewa daga baya a ranar. Kuma tunda ingantaccen abinci mai gina jiki shima babban bangare ne na farfadowa mai aiki, koyaushe ina tabbatar da cin abun ciye-ciye ko abinci tare da ma'auni mai kyau na furotin da carbohydrates bayan motsa jiki na don in sami kuzarin jikina.
Farfadowa na dogon lokaci ya fi game da ɗaukar cikakken, ranar hutu mai kyau. Majalisar Amurka akan Motsa jiki (ACE) tana da cikakkiyar shawara don ɗaukar cikakken ranar hutu daga "buƙatar motsa jiki" kowane kwana bakwai zuwa 10, amma wannan bazai shafi kowa ba koyaushe. A koyaushe ina bin wannan jagorar amma koyaushe ina sauraron canjin buƙatun jikina. Idan ba ni da lafiya, tsananin damuwa, ko kuma na gaji da matsawa kaina da ƙarfi akan dutsen ko a cikin motsa jiki na gida, zan ɗauki kwanaki biyu na hutawa.
Don haka, ku Ranar Farfadowar Jiki ta Kasa wannan shekarar, ku saurari jikin ku, ma. Ɗauki lokaci don hutawa da murmurewa, ko aƙalla tsara yadda za ku kula da jikin ku don taimakawa cimma burin ku na dacewa da lafiyar ku!
Aikace-Aikace
blog.nasm.org/why-rest-days-are-mportant-for-muscle-building
uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
acefitness.org/resources/everyone/blog/7176/8-dalilai-to-take-a-rest-day/