Imiphumela Yokufundwa Kwezempilo ye-Nordic Walking and Pokking Pole
Ukuhamba ngezigxobo kuye kwafakwa njengezinzuzo eziningi zezempilo nempilo. Abahlinzeki bokunakekelwa kwezempilo kanye nabahlengikazi bangase batusa izintambo zokuhamba kubantu abanezimo ezithinta ibhalansi yabo noma amandla okusebenzisa. Ungaba nabangani abakutshela ukuthi ukusebenzisa izibonda kubasize kanjani ukuba balondoloze ukuphila okusebenzayo, kungakhathaliseki ukuthi bahamba eNordic ngokuhamba ngezinyawo noma basebenzisa iziqu zomgwaqo emigwaqweni yemvelo .
Ucwaningo lukusho ngani ukuthi lezi zinzuzo zisekelwa ngemiphumela eqinisekisiwe? Kuhle ukungaqiniseki, njengoba labo abakhiqiza nezimakethe ezihamba ngezinyawo kanye nezigxobo zokuhamba bebambe iqhaza ekuphenduleni. Kuhle futhi ukuthi odokotela nabahlengikazi bahlole ukuwasebenzisa ngezimo ezihlukene, uma nje benenhloso yokuthi izinzuzo zibonwa yini.
Uma ubheka ucwaningo, kubalulekile ukuqaphela ukuthi ngabe izifundo ziqhathaniswa yini ukuhamba ngezinti ukuhamba ngokujwayelekile, ezinye izinhlobo zokuzivocavoca, noma ukungaqedi. Indlela oyisebenzisa ngayo izigxobo nazo zibalulekile. Uma isifundo sikhuluma ngokuhamba noma ukuqhubekela phambili kwe-Nordic, izigxobo zisetshenziselwa ukubandakanya imisipha eminingi futhi kukhulise amandla okuzivocavoca. Lokhu akukwenzeki uma izingongolo zisetshenziselwa ukuzithuthukisa ukuqinisa ukuhamba.
Ukufaneleka Okuphezulu Nokuhamba Ngezimpofu
Ucwaningo oluningi lwenzile ezinzuzweni zempilo zokuhamba ngezigxobo njengoba ukhula.
Ukuqhathanisa ukuhamba kweNordic ngezigxobo zokuhamba ngokujwayelekile, ukuqeqeshwa kokumelana, futhi nokuhlala phansi, ukubuyekezwa okuhlelekile kwezifundo kuthole lemiphumela yabahlanganyeli abaneminyaka engama-60 kuya kwangu-92 ubudala:
- Ukulingana : Ukuhamba kwe-Nordic kuthuthukise ibhalansi enamandla (ikhono lokulondoloza ibhalansi ngenkathi lihamba) kungcono kunokuqeqeshwa okuhamba njalo nokuphikisa. Kokubili ukuhamba njalo nokuhamba kwe-Nordic kwalungisa ukulinganisa okusebenzayo (ibhalansi esetshenziselwa imisebenzi yakho yokuphila kwansuku zonke) uma kuqhathaniswa nokuhlala phansi. Ngokuthakazelisayo, ukuhamba kwe-Nordic kunomthelela omubi ebhalansi ye-static (ikhono lokugcina isikhundla ngenkathi lingenalutho).
- Ukuziphendulela : Ukuhamba kwe-Nordic kwakwenza ngcono ukuguquguquka komzimba ophansi kunokuba uhambe njalo futhi ukuguquguquka komzimba ongaphezulu kuncono ukuqeqeshwa kokuphikiswa.
- Amandla a-Aerobic : Ukuhamba kwe-Nordic kuthuthukise amandla we-aerobic uma kuqhathaniswa nokuqeqeshwa ukumelana noma ukuhlala phansi, kodwa ukuhamba okuvamile kubonise ngcono nakakhulu.
- Isisindo samandla : Ukuhamba okujwayelekile kungathuthukisa amandla emisipha emzimbeni ophansi kuncono ukuqeqesha ukuphikiswa nokuhlala phansi. Yathuthukisa amandla omzimba womzimba ongcono kunokuba uhlale phansi.
- Ikhwalithi Yokuphila : Ukuhamba okujwayelekile kungcono ukuthuthukisa izinga lokuphila kangcono kunokuhamba ngokuhamba njalo noma ukuqeqeshwa ukumelana.
- Izinkomba zezeMpilo : Ukuhamba kwe-Nordic kuthuthukisiwe ukwakheka komzimba, iphrofayela ye-lipid, kanye nemiphumela ye-cardiovascular uma kuqhathaniswa nokuhlala phansi.
Nakuba izinzuzo eziningi zingase zibonwe ngezinye izinhlobo zokuzivocavoca, ezinye zezinto ezinkulu kunazo zonke zaziyikhwalithi yokuphila, okubonisa ukuthi abantu bajabulela ukuhamba ngezigxobo. Lokho kuyisici esikhulu ekuhambeni nokusebenza ngokomzimba. Ukuhamba kwe-Nordic nakho kuthuthukise zonke izici zokuqina komzimba kwabadala-inhliziyo, amandla, ukuguquguquka, nokulinganisela.
Umuntu ophezulu angasebenzisa izigxobo zokuhamba kunokunye ukusiza okuhamba njengomhlanga noma i-walker.
Udokotela angase asikisele lokhu njengokuzikhethela, lapho kufanele khona. Lokhu kungamsiza ahlale ehloniphekile futhi ahambe ngokuzethemba.
Ukwandisa Ukuzivocavoca
I-CDC, i-American Heart Association, kanye nezinye iziphathimandla zempilo zincoma okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo ngeviki ukunciphisa izingozi zempilo. Kodwa abanye abantu abakwazi ukuhamba ngokushesha ngokwanele ukuphakamisa izinga labo lezinhliziyo endaweni yokulinganisela-emandla futhi bangase bakwazi ukubekezelela ukugijima. Ukuhamba kwe-Nordic kwandisa amandla okuzivocavoca ngesivinini esivamile.
Abantu abanesifo esingapheliyo senhliziyo, isifo se-artery coronary, i-osteoarthritis yamadolo, noma ukukhuluphala ngokweqile kungasebenzisa izigxobo zokuhamba futhi bathole izinzuzo zokuzivocavoca umzimba ngokuhamba ngesivinini sokuhamba abangakwazi ukufeza.
Ukuhamba kwe-Nordic kungasetshenziselwa ukuvuselelwa kanye nokugcina umzimba onempilo. Ukuhamba kwe-Nordic kungabangela ukushisa amakholori amaningi ngesikhathi sokuzivocavoca kunokuhamba ngaphandle kwezingongolo, futhi isifundo esincane sathola izinzuzo zokulahlekelwa isisindo.
Ucwaningo oluthile lubonise ukuhamba kukaNordic ukulingana noma okuphakeme kunokuhamba okusheshayo njengokuzivocavoca komzimba kubantu abanempilo.
Izimboni Zokuhamba Nezifo ZasePasinson
Ukuzivocavoca umzimba kubalulekile ukwelashwa nokugcina izinga lokuphila kubantu abanesifo sikaPasinson. Ukuhamba kwe-Nordic kufakwe phakathi kwezifundo ezingaphezu kwezingu-5, kufaka phakathi izilingo ezimbalwa ezilawulwa ngokungahleliwe. Iningi lala libika imiphumela enhle. Kodwa uma idatha ihlaziywa ngokugcwele, ukuhamba kwe-Nordic kunomphumela omncane nje wobufakazi bokuthi buzuzisa ngokweqile kubantu abane-Parkinson's disease. Ezinye izikhungo zokwelashwa ezihambisanayo zinokufaka ubufakazi obuhle, kuhlanganise nokudansa, ukuqeqeshwa kwe-robotic gait, kanye ne-hydrotherapy.
Ukuhamba ngezigxobo kungenzeka kube yindlela enhle yokusebenza ngokomzimba futhi kunganikeza ukuzethemba okukhulu ekuhambeni. Kodwa ukubuyekezwa okuhlelekile kwezifundo kuthiwa ucwaningo olwenzelwe kangcono luyadingeka ukuze lusekele ukuncoma esikhundleni kunezinye izinhlobo zokuzivocavoca ngezinzuzo zokwelapha esifundeni sikaParkinson.
Kusukela kubuyekezwa lokho, kuye kwaba nezifundo ezabonisa izinzuzo zokuhamba kweNordic ekuthuthukiseni ukuzinza kwe-postural kanye nokuthola abantu abanesifo sikaPasinson. Ucwaningo oluqhubekayo luzobonisa ukuthi lobu bufakazi obuqinile.
Ukuhamba Ngezimboni Neziphazamiso Izifo Ezihlaselayo
Uma unesifo se-peripheral arterial (PAD), ungaba nobuhlungu uma uhamba (ukucacisa) bese uzithola ukhawulelwe ukuhamba amabanga ambalwa kuphela. Kodwa ukuhamba kunqunyelwe ukuvuselelwa uma une-PAD. Uhlelo lwezinyanga ezingu-24 lokuhamba kukaNordic lwaluqhutshwa amaqembu amabili abacwaningi. Kuboniswe ukuthi iphumelela ekuthuthukiseni ubude be- aerobic nobude bokuhamba. Futhi babe nenani elincishisiwe lezinhlungu zokuhlukumeza kanye nokucaciswa okucacile ngesikhathi sokuzivocavoca uma kuqhathaniswa neqembu lokulawula elingazange lisetshenziswe.
Kodwa-ke, lapho elinye lamacembu abacwaningi labe liqhathanisa ukuhamba njalo nokuhamba kweNordic (besebenzisa inqubo eqhubekayo ), bathole imiphumela engcono yokuhamba ngaphandle kwamapulangwe. Labo abazange bahambe ngezinti babephethe ukukhuthazela okungcono kakhulu ngokuhlolwa kwesilinganiso sokusebenza kwesisindo sokuhamba. Ngombili izinhlobo zokuhamba lapho kwakukhona ukuphefumula okwenziwe nge-tissue oxygenation nokubambezeleka kokuqala kobuhlungu be-claudication. Womabili la maqembu acabanga ukuthi asebenze ngcono umzimba nokuhamba ibanga. Iningi lezihloko zokuhlolwa zaziyizindala, ngakho-ke lemiphumela ingahluka kubantu besifazane. Ucwaningo lusekela ukuhamba njengokwelashwa kwezifo ezihlasela isifo somzimba, kodwa kubonise ukuthi ukuhamba ngezigxobo akukakhulu.
Umdlavuza webele
Ukwelashwa komdlavuza wesifuba ngokuhlinzwa, imisebe, kanye ne-chemotherapy kungabangela izinkinga ngokunyakaza emzimbeni ophezulu. Ukuzivocavoca komzimba ophezulu kakhulu kuyisici esibalulekile sokuvuselelwa, futhi ukuvivinya umzimba kwenhliziyo nakho kuyasiza ngesikhathi sokwelapha umdlavuza webele. Izifundo ezincane ezimbalwa zathola ukuthi ukuhamba ngezinkuni ezihambayo kwakuthuthukisa ukuhamba kwehlombe nokukhuthazela komzimba okuphezulu kweziguli zomdlavuza webele. Futhi akuzange kube nzima kakhulu i-lymphedema ekhona.
Izwi elivela
Ukusebenzisa izigxobo zokuhamba kungasiza ekuzivocavoca abantu abaphilile, abadala kanye nalabo abanezimo ezihlukahlukene. Uma udokotela noma udokotela wakho ephakamisa izigxobo zokuhamba, xoxani naye ukuthi kufanele zisetshenziswe kanjani. Inqubo oyisebenzisayo ukuthola amandla ekuzivocavoca umzimba (ukuhamba okuvamile noma okuqhubekayo) akufani nalokho okusetshenziselwa ukuzinza okungcono. Ukwazi ukuthi ungayisebenzisa kahle kanjani ungaqiniseka ukuthi uthola zonke izinzuzo.
> Imithombo:
> Bullo V, Gobbo S, Vendramin B, et al. Ukuhamba kwe-Nordic kungabandakanywa emshinini wokusebenzisa umsebenzi wokwandisa amandla aerobic, amandla kanye nekhwalithi yokuphila kwabadala: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Ukuvuselelwa Ucwaningo . 2017. ini: 10.1089 / umhla ka.2017.1921.
> Collins EG, u-O'connell S, uMcburney C, et al. Ukuqhathaniswa kokuhamba ngePoles kanye nokuhamba ngomdabu wePeripheral Arterial Disease Ukuvuselelwa. I-Journal ye-Cardiopulmonary Rehabilitation and Prevention . 2012; 32 (4): 210-218. i-doi: 10.1097 / hcr.0b013e31825828f4.
> Cugusi L, Manca A, uDragone D, et al. Ukuhamba Nge-Nordic Ukuphathwa Kwebantu Nge-Parkinson Disease: Ukubukeza Okuhlelekile. I-Pm & r . 2017. ini: 10.1016 / j.pmrj.2017.06.021.
> Tschentscher M, Niederseer D, Niebauer J. Izinzuzo zezeMpilo zokuhamba kweNordic. I-American Journal of Medicine Prevention . 2013; 44 (1): 76-84. i-doi: 10.1016 / j.mepre.2012.09.043.
> I-Warlop T, i-Detrembleur C, i-Lopez MB, i-Stoquart G, i-Lejeune, i-Jeanjean A. Ingabe ukuhamba kwe-Nordic kubuyisela inhlangano yesikhashana yokungafani kwesifo sikaParkinson? I-Journal ye-NeuroEngineering and Rehabilitation . 2017; 14 (1). i-doi: 10.1186 / s12984-017-0226-1.