Izinzuzo ze-Aerobic, Interval, and Resistance Ukuzivocavoca
Ukuzivocavoca kunconywa njengendlela engokwemvelo yokuvimbela nokuphatha isifo se-metabolic syndrome. Kodwa ukuzivocavoca kusho izinto ezahlukene kubantu abahlukene. Ungase uzibuze ukuthi ukuthatha ukuhamba okusheshayo kukwanele, noma uma udinga ukugijima noma ukuphakamisa izinsimbi. Abacwaningi babheka ukuthi yiziphi izinhlobo namanani okuzivocavoca okusemandleni ukunciphisa izingozi zakho.
I-Metabolic Syndrome
Uma udokotela wakho ethi une-syndrome ye-metabolic noma usengozini yokuyihlakulela, awuwedwa.
Cishe ingxenye eyodwa kwezintathu kubo bonke abaseMelika bahlangabezana nemigomo yalesi simo. I-metabolic syndrome iphakamisa ingozi yesifo senhliziyo, isifo sofuba nesifo sikashukela.
I-criteria ye-metabolic syndrome yilezi ezintathu noma ngaphezulu kwalokhu okulandelayo:
- Amafutha amaningi kakhulu okhalweni lwakho : U-Waistline olingana noma omkhulu kunamamitha angu-102 wamadoda, amamentimitha angu-88 kwabesifazane.
- I-triglycerides ephakeme egazini lakho : I-Triglycerides ilingana noma ngaphezulu kuka-150 mg / dL
- Amazinga aphansi ohlobo oluhle lwe-cholesterol egazini lakho : i-cholesterol ye-HDL elingana noma ngaphansi kuka-40 mg / dL
- Umfutho wegazi ophakeme: i- Systolic elingana noma ngaphezulu kuka 130 mmHg noma i-diastolic elingana noma ngaphezulu kuka-85 mmHg
- Ushukela ophezulu wegazi : I-glucose yokuzila ilingana noma ikhulu kune-100 mg / dL
Ukuzivocavoca, ukudla, nokulahlekelwa kwesisindo kungathuthukisa eziningi zalezi zilinganiso futhi kuguqule noma kuvimbele isifo se-metabolic syndrome.
Iziphakamiso eziyisisekelo zokuzivocavoca ze-Metabolic Syndrome
Umsebenzi womzimba ophilile wenhliziyo ophakanyiswayo ovela eN American Heart Association kanye ne-National Heart, Lung, ne-Blood Institute kugxile ekuzivocavoca kwe-aerobic , okubizwa nangokuthi umzimba we-cardio.
Inani nenani elinconywe ukuvimbela noma ukwelapha isifo se-metabolic kukhona:
- Thola amaminithi angu-150 ngeviki lomsebenzi wokuzivocavoca ngamandla.
- Ukuzivocavoca kungaphulwa zibe yizikhathi zemaminithi angu-10 noma ngaphezulu kulo lonke usuku.
- Ukuhamba ngokukhululekile (3 amamayela ngehora noma ngokushesha) yisibonelo sokuzivocavoca umzimba okunamandla, kepha noma yikuphi umsebenzi ophakamisa izinga lakho lenhliziyo kufakiwe.
Ukuvivinya umzimba okulinganiselayo kuphakamisa izinga lenhliziyo yakho ebangeni lama-50% wezinga eliphezulu lenhliziyo yakho. Uphefumula kanzima kunokujwayelekile kepha usakwazi ukukhuluma ngemisho ephelele. Ukuzivocavoca ngaphandle kokuhamba ngokushesha kuhlanganisa ukuhamba ngebhayisikili ngamakhilomitha angaba ngu-10 ngehora, ukuvivinya amanzi, i-tennis kabili noma ukudansa ibhola.
Ukuzivocavoca okunamandla kuhlanganisa ukugijima, ukuhamba ngebhayisikili ngesivinini esheshayo, ukudansa kwe-aerobic, ukukhetha i-tennis, nanoma yikuphi umsebenzi okwenza isilinganiso senhliziyo yakho sibe ngamaphesenti angu-70 kuya ku-85 wezinga eliphezulu lenhliziyo yakho. Uzokwazi kuphela ukukhuluma ngemishwana emifushane.
Abaningi bokulandelela imfanelo, njengoFitbit, ukulandelela imizuzu yokuzivocavoca yokuzivocavoca ngamandla . Ku-Fitbit, lezi zibizwa ngokuthi imizuzu esebenzayo. Ukuhlola lokho kulinganiswa kungakusiza ukuqinisekisa ukuthi uthola umzimba owenziwe ngokwanele usuku ngalunye.
Lezi zincomo azikhulumi ngokuqondile ukuqeqeshwa kwesikhashana, okubandakanya ukuqhuma komsebenzi ophakeme kakhulu kulokhu kusetshenzwa kwe-aerobic ukuphakamisa izinga lenhliziyo yakho. Ukuzivocavoca umsebenzi (noma umsebenzi oqinisa imisipha) akukhulunywa ngaso nhlobo, yize noma ukusebenza kwamandla ezinsukwini ezimbili ngesonto kunconywa impilo nempilo eMnyangweni wezeMpilo kanye noHulumeni lwabantu base-United States 'Imihlahlandlela Yokusebenza Kwezomzimba Ka-2008.
Abacwaningi bebelokhu behlola ukuthi lezi zinhlobo zokuzivocavoca nazo zinenzuzo ekunciphiseni izingozi ze-syndrome ye-metabolic.
Imiphumela ye-Aerobic Ukuzivocavoca Ngedwa Futhi Uma Kuhlangene Nokuphikiswa Ukuzivocavoca
Ukuhlaziywa kwemeta yezilingo eziyi-16 ezilawulwa ngokungahleliwe kuhloswe ukuthola ukuthi ukuvivinya umzimba kwe-aerobic noma inhlanganisela ye-aerobic nokuzivivinya umzimba kunemiphumela engalinganiselwe yeziguli ezinesifo se-metabolic syndrome. Ukuhlaziywa kwedatha kwabo kuthole lemiphumela:
- Izinzuzo zokuzivocavoca nge-Aerobic : Ukuzivocavoca kwama-aerobic kuphela okuthuthukisiwe kakhulu kwe- body mass index (BMI), isisindo somzimba, i-triglycerides, kanye nokubili kwengcindezi ye-systolic ne-diastolic uma kuqhathaniswa nemiphumela yabalowo abasebenzisa iziguli ezahlala zihlala phansi. Ezinye izinzuzo zokuzivocavoca kwe-aerobic zazihlanganisa nesisindo somzimba esincane, ubukhulu be-fat, ukudla kwegazi ne-glucose yegazi, ne-LDL cholesterol. Abantu abajabulela ukuzivocavoca kwe-aerobic babe ngcono ukufaneleka komzimba we-aerobic njengoba kulinganiswa nge- VO2peak . Ngokuthakazelisayo, amazinga we-HDL we-cholesterol awazange ashintshwe.
- Izinzuzo zokuzivocavoca ezihlanganisiwe : Ukuhlanganisa ukuvivinya umzimba nokuvimbela ukuqina okunamandla, ngcono ukucindezela kwegazi, systolic blood pressure, ne-HDL cholesterol. Njengomsebenzi wokuvivinya umzimba we-aerobic kuphela, ukuqina komzimba kuthuthukiswe njengoba kuboniswa nge-VO2peak isilinganiso. Amanye amanyathelo awazange ashintshwe kakhulu.
- Imiphumela yokuzivocavoca kwe-aerobic : Ukuzivocavoca kwe-aerobic kwandise kakhulu kulabo ababenamandla kakhulu (njengokusebenza) kanye nalabo abajabulela uhlelo lokuhlanganiswa kokuzivocavoca (njengokuhamba okusheshayo) kanye nokuqeqeshwa ukuphikiswa. Ukuzivocavoca kakhulu kwaba yimpumelelo uma kuqhathaniswa nokuncipha kwengcindezi yegazi ye-systolic. Kwakungekho umehluko phakathi kwamaqembu wokuzivocavoca okunye okunye okunye.
- Ukuzivocavoca yedwa : Azikho izifundo zokuzivocavoca ezodwa ezifakiwe, kodwa abalobi babhekisela kwezinye izifundo ezithi kungasiza futhi kusikisela ukuthi ucwaningo olwengeziwe luyadingeka.
Ubukhulu bemiphumela enenzuzo buphawulekayo kodwa buncane. Lokhu kuholela embuzweni wokuthi bangabe benza umehluko emiphumeleni yezempilo. I-waistline yakho ingahle ihlehlise, kodwa ukuzivocavoca wodwa kungenzeki ngokwanele ukuze ungene ngaphansi komngcele we-metabolic syndrome criteria. Ukuhlolwa kwegazi lakho kungase kubonakale kungcono, kodwa kusho ukuthi unengozi encane yokuhlaselwa yinhliziyo noma isifo sohlangothi? Abacwaningi baqaphele ukuthi ukuzivocavoca kuyindlela eyodwa kuphela ekulawuleni isifo se-metabolic syndrome. Ukunciphisa isikhathi sokuhlala isikhathi eside , ukuthuthukisa ukudla nokuthola ukulala okungcono kunezinye izincomo zokunciphisa izingozi.
Ukuqeqeshwa Kwesikhawu Esiphezulu (I-HIIT)
Ukusebenza okuningi nezinhlelo eziningi ezivelele ze-aerobic kanye nezinhlelo zihlanganisa ukuqhuma okukhulu kokuzivocavoca okukhulu, njengokuphindaphindiwe okwenziwe ngomzuzu okulandelwa ukuhamba, noma ijubane lokugijima kancane kancane imizuzu embalwa. Kungakhathaliseki ukuthi lezi zinhlobo zokusebenza kwe-aerobic zingcono kumzimba wesifo somzimba namanje umbuzo ovulekile. Nakuba kunezifundo ezithile ezibonisa ukuthi zinomthelela owedlula ukuvivinya umzimba okuqhubekayo okuqhubekayo, lezi zifundo ziye zaba ezincane kanti ezinye azizona zezinga eliphezulu. Kusheshe kakhulu ukusho ukuthi i-HIIT ingcono. Kodwa uma ujabulela ukusebenza kwe-HIIT, kufanele okungenani kube nomphumela ofanayo nokunye okusebenzayo kwe-aerobic.
Ama-treadmills, abaqeqeshi be-elliptical, namabhayisikili amisiwe ngokuvamile anezintaba noma umsebenzi wokuvinjelwa kwejubane olungiselelwe ukuba usebenzise. Uma ujabulela ukuhamba noma ukugijima ngaphandle, kunezindlela eziningi zokwengeza ukuqhuma kokuqina okuphezulu ekusebenzeni kwakho. Ukusheshisa, ukubhekana ne-hill, noma usebenzise izitebhisi ukuthuthukisa izinga lenhliziyo yakho.
Ukuphikisa Ukuzivocavoca Nengozi Ye-Metabolic Syndrome
Ukubheka ngokuqondile izinzuzo zokuvivinya umzimba, isifundo e-Cooper Clinic eDallas, eTexas sibheke ukuthi ngabe abahlanganyeli abangaphezu kuka-7 400 ekuvivinyweni kwabo bavame ukuthuthukisa isifo se-metabolic syndrome. Babone ukuthi amaphesenti angu-15 alabo abafundiswayo ahlakulele isifo se-metabolic futhi angabheka emuva emithini yabo ejwayelekile kanye nohlobo lokuzivocavoca nokuthi ngabe bahlangabezane neziqondiso zomsebenzi we- US ngokomzimba :
- Ukuhlangabezana nezincomo zokuzivivinya umzimba kabili ngeviki kunciphise ingozi ye-metabolic syndrome ngamaphesenti angu-17, ngaphandle kokuzivocavoca kwe-aerobic.
- Ukuhlangabezana nezincomo zombili kokuvivinya umzimba nokuvimbela ukunciphisa umzimba kunciphisa ingozi ye-metabolic syndrome ngamaphesenti angu-25.
- Uma kuqhathaniswa nokungatholakali nokuvivinya umzimba, ukwenza ukuvivinya umzimba isikhathi esingaphansi kwehora ngesonto kuncishise ingozi ye-metabolic syndrome ngamaphesenti angu-29. Ukuchitha isikhathi esingaphezu kwehora ngeliviki ekuvivinya umzimba akuzange kunikeze noma yimuphi ukunciphisa ingozi.
Le miphumela imiphumela iphakamisa ukuthi unganciphisa ingozi yakho ye-syndrome ye-metabolic ngokuthola inani eliphakanyisiwe lokuvivinya umzimba, ngaphezu kwesilinganiso esinconywayo sokuzivocavoca kwe-aerobic.
Ukuzivocavoca ukuvivinya umzimba kuyinto umsebenzi oqinisa imisipha . Ungaphakamisa izisindo , sebenzisa imishini yokuzivocavoca kwemisipha, sebenzisa ama-resistance bands, noma wenze umzimba wokuzivocavoca njengama-push-ups, ama-crunches, nama-squats.
Izwi elivela
Kungakhathaliseki ukuthi uhamba, ibhayisikili, ukudansa, ukugijima, noma ukuphakamisa izisindo, cishe uyonciphisa ingozi ye-syndrome ye-metabolic. Yenza okuthandayo kakhulu futhi uzame izinhlobo ezahlukene zokuzivocavoca ukuze uphelele izinto phezulu. Uma ugqoka umqapha womsebenzi, hlola imizuzu yakho yokuzivocavoca ukuze ubone ukuthi ufinyelela yini inani elinconywayo isonto ngalinye. Uma kungenjalo, zama ukukhulisa isikhathi sakho sokuzivocavoca. Ungayeki ukuvivinya umzimba futhi, ngaphezu kwakho konke, thola imisebenzi ejabulisayo ukuze uqhubeke uyenze.
> Imithombo:
> Bakker ECAA, Lee DC, Sui X, et al. Association of Resistance Ukuzivocavoca, Ozimele futhi Ohlanganiswe Nokuzivocavoca Kwe-Aerobic, Ne-Incidence of Metabolic Syndrome. I-Mayo Clinic Proceedings . 2017; 92 (8): 1214-1222. i-doi: 10.1016 / j.mayocp.2017.02.018.
> Kessler HS, Sisson SB, i-Short KR. I-Potential for High-Intensity Interval Training Ukunciphisa Ingozi yeCardiometabolic Disease. Imithi yezemidlalo . 2012; 42 (6): 489-509. i-doi: 10.2165 / 11630910-000000000-00000.
> Ostman C, Smart NA, Morcos D, Duller A, Ridley W, Jewiss D. Umphumela Wokuqeqesha Ukuzivocavoca Emiphumeleni Yomtholampilo Emagulini Nge-Metabolic Syndrome: Ukubuyekezwa Okuhlelekile nokuhlaziywa kweMeta. Isifo sikashukela se-cardiovascular . 2017; 16 (1). i-doi: 10.1186 / s12933-017-0590-y.
> Umsebenzi womzimba. I-National Heart, Lung, ne-Blood Institute. https://www.nhlbi.nih.gov/node/24059.
> Ukuvimbela nokwelapha kwe-Metabolic Syndrome. I-American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/Prevention-and-Treatment-of-Metabolic-Syndrome_UCM_301927_Article.jsp#.WoXvEedG3x8.