Apple Exercise Time
Menene Lokacin Motsa Jiki?
"Lokacin motsa jiki na Apple" (koren zobe) yana bin adadin mintunan da kuke kashewa a sama ko sama da matakin aiki mai gasa. Sabanin "Makamashi Mai Aiki" (kalori), wannan awo yana mai da hankali kantsawon lokaci da tsanani.
Yadda HealthKit ke Auna Shi
Kyautar Apple Watch Mintuna motsa jiki bisa sharudda biyu: 1.Matsakaicin Matsayin Zuciya:Yawan zuciyar ku yana tashi sosai sama da tushen hutunku. 2.Ƙarfin motsi:Bayanan hanzari na nuna motsin "brisk" (daidai da tafiya cikin gaggauce ko fiye).
Mabuɗin Nuance:Ba kwa buƙatar fara "Aiki na yau da kullun" don samun mintuna na motsa jiki. Yin gudu don kama bas ko tafiya da sauri zuwa taro yana ƙidaya ta atomatik.
Bayanan Kimiyya
Ƙaddamar da "Brisk".
Manufar aikin "brisk" ya dace daAyyukan Jiki Matsakaici-zuwa-Ƙarfi (MVPA)a cikin adabin kimiyya. *Matsakaici Tsari:3-6 METs (Daidai na Metabolic). Kuna iya magana amma ba za ku yi waƙa ba. *Ƙarfin Ƙarfi:> 6 METs. Zaku iya faɗi 'yan kalmomi kawai ba tare da tsayawa don numfashi ba.
Ikon Minti 30
Maƙasudin tsoho na mintuna 30 ya yi daidai da shekarun da suka gabata na bincike na annoba.
Nazarin tsofaffin ɗaliban Harvard & Sauransu
Matsakaicin al'amura fiye da ƙarfi ga lafiyar dogon lokaci. *Minti 30 / rana (minti 150 / mako):hade da20-30% raguwaa duk- sanadin mace-mace. *Ƙarfafa shi:Bincike ya tabbatar da cewa fafatawar na mintuna 10 guda uku suna da tasiri kamar bugun minti 30 na lafiyar zuciya.
Jagororin WHO (2020)
Hukumar Lafiya ta Duniya ta sabunta ka'idojin ta don jaddada hakan"Kowane Motsi Yana Kirga": * Ya kamata manya su nufa150-300 mintina matsakaicin ƙarfin motsa jiki na motsa jiki a kowane mako. * Ko kuma75-150 mintina aiki mai ƙarfi-ƙarfi. * "Green Ring" na Apple shine ainihin mai bin diddigin yau da kullun don wannan burin mako-mako (minti 30 × 7 kwanaki = 210 min, yana faɗi daidai tsakanin kewayon 150-300).
Muhimmancin asibiti
Jiyya na numfashi na zuciya
Tarin lokacin motsa jiki na yau da kullun shine babban direbanBabban darajar VO2inganta. Ba tare da ci gaba da haɓaka ƙimar zuciya ba (ma'anar wannan ma'auni), tsokar zuciya ba ta daidaitawa da ƙarfafawa.
Lafiyar Jiki
"Ayyukan ciye-ciye" (gajerun fashewar ayyuka) an nuna su zuwa: * Rage yawan hawan jini bayan cin abinci * Inganta hankalin insulin na awanni 24-48 bayan motsa jiki * Rage hawan jini sosai (Bayan motsa jiki Hypotension)
Shawarwari
Buga Koren Zobe
- Tafiya da Sauri:Da kyau> 3 mph (4.8 km/h). Idan kuna tafiya amma ba ku sami daraja ba, mai yiwuwa ba za ku yi tafiya da sauri ba don tada bugun zuciyar ku.
- Daidaita:Yi amfani da yanayin motsa jiki na "Wajen Waje" na tsawon mintuna 20 a cikin buɗaɗɗen wuri tare da wayarka don daidaita agogon zuwa ƙayyadadden matakinka da matakin dacewa.
Maƙasudin Maƙasudi
| Manufar | Bayanan mai amfani |
|---|---|
| 30 min / rana | Daidaitaccen kula da lafiya (ginin WHO) |
| 60 min/rana | Gudanar da nauyi da inganta lafiyar jiki |
| 90+ min/rana | Horon wasa ko juriya mai girma |
Magana
- Hukumar Lafiya ta Duniya. (2020) Jagororin WHO game da motsa jiki da halayen zaman jama'a.
- Saint-Maurice PF, et al. (2018) Matsakaici-zuwa-Karfafa Ayyukan Jiki da Duk-Dalilin Mutuwar: Shin Bots Yana da Muhimmanci?Jaridar Ƙungiyar Zuciya ta Amirka, 7(6).
- Kwamitin Shawarar Jagororin Ayyukan Jiki. (2018) Jagororin Ayyukan Jiki na 2018 Kwamitin Ba da Shawarar Rahoton Kimiyya. Washington, DC: Ma'aikatar Lafiya da Sabis na Jama'a.