Ayyukan jijiyoyin jini na iya zama da amfani sosai ga mutanen da ke fama da ciwon sukari , Har ila yau, ana sani da horo na cardio ko kuma aikin motsa jiki, yana tasowa zuciyar mutum a mafi girma fiye da yadda ya kamata. Kwayar cututtuka na zuciya zai iya taimakawa wajen rage ƙwayar glucose a cikin jiki sannan kuma rage tsinjin insulin , sakamako guda biyu da ke da kyau ga kula da ciwon sukari.
Kyakkyawan motsa jiki na motsa jiki na yau da kullum yana da alamun lafiyar lafiya, kamar:
- Inganta ƙarfin tsoka
- Rage ƙwayar jiki
- Ƙara yawan matakan makamashi
- Rage karfin jini
- Ƙara darajar cholesterol mai kyau
- Rage haɗarin hadarin cututtuka na jijiyoyin jini
- Ƙarfafa zuciya
- Inganta kula da matakan jini
- Inganta wurare dabam dabam
Hanya mafi mahimmanci na aikin yau da kullum na cardio zai iya kasancewa mafi wuya a cimma, wato, tsarin yau da kullum. Matsakaicin iyakar horo na cardio ya zama daidai lokacin da wani yayi aiki a mafi yawan lokutan makon. Wannan shi ne saboda sakamakon aikin ba na dindindin ba ne, ko da yake suna da tsinkaye. Alal misali, bincike daga Jami'ar Duke ya nuna cewa lokacin da ake yin motsa jiki akai-akai don dogon lokaci, to yana iya taimakawa jiki wajen aiwatar da matakan jini, amma idan an yi motsa jiki kawai sau ɗaya, to, sakamakon zai wuce kusan rana daya .
Damuwa ga mutanen da ciwon sukari
Kamar yadda kullum, mutanen da ke fama da ciwon sukari ya kamata su kasance masu kula da kiwon lafiya su san abin da zai iya shafar lafiyarsu.
Aiki, musamman ma, ya shiga wannan rukuni. Yi magana da likitanku game da irin aikin da ya fi dacewa a gare ku, kuma ku tabbatar da tattauna duk wani tambayoyi ko damuwa da suka taso a yayin da shirinku ya ci gaba.
Mutanen da ke fama da ciwon sukari suna bukatar kula da su sosai a lokacin motsa jiki. Ƙungiyar Ciwon Yankakken {asar Amirka na bayar da shawara ta yin amfani da gel silica ko tsakiyar iska tare da polyester ko auduga-polyester saƙa don hana ƙuƙwalwa da kuma tsayar da ƙafafu.
Shirin Kwalejin Cardio
Shirin horo na cardio yana nufin ƙara ƙarfin numfashi da kuma inganta lafiyar gaba ɗaya. Ayyukan Cardio na samun damuwa da sauri, yana da rhythmic, kuma ya ƙunshi manyan ƙwayoyin tsoka, irin su wadanda ke cikin kafafu. Kullum, shirin zai fara ne a wani mataki, sannan kuma zai ƙara ƙaruwa a matsayin ƙarfin hali.
Za'a iya rarraba yawancin nau'ikan aiki na jiki kamar aikin motsa jiki, ciki har da:
- Haɗi ko gudu
- Walking ko tafiya
- Bicycle
- Amfani da matakan matakai ko na'ura elliptical
- Gudun ketare
- Hadawa
- Dancing
- Jiyya
Yadda mutum ya tsara tsarin aikinsa zai dogara ne akan kowane mutum da ya bambanta dangane da lafiyar lafiyar jiki da halin yanzu. Saboda mutanen da ke fama da ciwon sukari suna da damuwa sosai game da lafiyar jiki, yana da mahimmanci muyi magana da likita ko likita kafin a fara tsarin horo na cardio.
Yawancin shirye-shiryen motsa jiki na cardio za su tantance sau nawa, tsawon lokaci, da kuma yadda mutum ya kamata ya yi aiki. Sau da yawa aikin motsa jiki zai ƙunshi gajeren lokaci na aiki mai zurfi, sa'annan lokaci na motsa jiki mai zurfi. Ƙungiyar kiwon lafiya za ta iya taimaka wajen ƙayyade mafi kyau aikin motsa jiki ga mutum. Masu horarwa masu zaman kansu suna taimakawa wajen kafa shirin, kuma yawancin gyms na samar da wannan sabis ɗin.
Samun da ci gaba da haɓaka zuciya mafi girma fiye da na al'ada shi ne manufa ta asali na motsa jiki na zuciya. Mutane daban-daban suna da nauyin 'zuciya' daban-daban 'kuma suna so su kula da waɗannan rates don tsawon lokaci. Masu lura da ƙananan zuciya zasu iya taimakawa wajen ƙayyade ma'aunin, ko kuma akwai wasu hanyoyi da za su fada a lokacin da aka cimma matsayi mafi kyau. Kwararren likita ko likita na iya taimakawa tare da waɗannan ƙayyadaddun.
Abubuwan Ciniki na Cardio
Akwai nau'i hudu na aikin motsa jiki na aerobic:
- Mataki na 1: Warm-up (minti 5-10): Manufar shine don samun zuciya zuwa kimanin 50 zuwa 60% na ƙimar manufa.
- Mataki na 2: Gyara (minti 5-10): Tsayar da tsokoki yana taimaka wa guje wa rauni kuma ya shirya su don aiki mai mahimmanci.
- Mataki na 3: Ayyuka (minti 30-40): Wannan shine babban motsi. Lokaci zai bambanta dangane da matakin dacewa.
- Mataki na 4: Cooldown (minti 5-10): Lokaci lokacin da zuciyar zuciya ta sake dawowa ta al'ada.
A gida ko a motsa jiki?
Da zarar likita ya ba da OK don fara horo na motsa jiki, lokaci ne da za a bincika zaɓin motsa jiki daban-daban. Yana iya zama sauƙin farawa a dakin motsa jiki inda ma'aikata zasu iya bayyana motsi na motsa jiki na zuciya da taimakawa wajen inganta shirin da ya dace da bukatun mutum.
Lokacin da kuka shiga motsa jiki, tambayi wasu tambayoyi a farko. Gano ko ma'aikatan Kwalejin Wasanni ta Amurka sun amince da ma'aikatan. Tambayi abin da suke da shi a aiki tare da abokan ciniki waɗanda ke da ciwon sukari. Har ila yau, duba idan gym din yana ba da wakilci. Gyms da yawa suna ba da rana kyauta ko mako guda ko fiye don gwada makaman su.
Ga wasu mutane, duk da haka, zai zama kamar sauƙin aikin kawai. Yin jima'i da tafiya yana da kyau mai amfani na aerobic. Yin aiki tare da abokin tarayya zai iya taimakawa idan dalili ya fara fade.
Samun Ƙarin Bayanan
Mafi kyaun wuri don samun ƙarin bayani game da wasanni na cardio shi ne ta hanyar magana da ƙungiyar kiwon lafiya naka. Tambayi su wane nau'i na motsa jiki da kuma abin da zafin zai zama mafi kyau ga bukatun ku.
Mutane sababbin ayyukan wasan motsa jiki zai iya taimakawa wajen duba "Cardio for Beginners" ko kuma la'akari da aiki tare da mai koyarwa ko mai ilimin hanyoyin jiki a farkon. Wadannan masu sana'a zasu iya taimaka maka ka koyi ka'idodin ka'idodin aikin, ƙayyade da kuma kula da ƙarancin zuciyar ka, da kuma ci gaba da shirin.
> Sources:
> "Harkokin Kiwon Lafiya: Abin da Minti 30 na Rana Zai Yi." MayoClinic.com 2007. Cibiyar Nazarin Ilimin Kimiyya da Bincike.
> Ƙungiyar Ciwon Yankakken Amirka. "Ayyukan Kwarewa / Ayyuka da Ciwon sukari." Ciwon sukari Care 27 (2004): S58-S62.
> Jami'ar Duke. "Ayyukan Kwarewa Na Ƙarfafa Ƙarfin Jiki don Yin Tsarin Sugar Blood." Dukenews.duke.edu. 14 Feb 2002. Jami'ar Duke Jami'ar News & Communications.
> Kelley GA da KS Kelley. "Hanyoyin Ayyukan Harkokin Kwayoyin Aiki akan Lipids da Lipoproteins a cikin Abokan da ke da irin 2 Ciwon sukari: Meta-Analysis of Trials-Controlled Trials." Kiwon Lafiyar Jama'a 121 (2007): 643-55.
> Taylor, JD "Rashin Imanin Ƙarfin Ƙarfafawa da Cibiyar Harkokin Yari na Aiki akan Ƙarƙashin Ƙwayar Daji da Ƙarƙashin Ƙari na Aiki a Kowane Mutum tare da Ciwon sukari na 2 na ciki." J Ƙarfin Cond Res. 21 (2007): 824-830.