Bari mu bincika menene motsa jiki aerobic da anaerobic, yadda suka bambanta da kuma yadda yafi dacewa ayi amfani dasu don inganta lafiyar masu cutar siga. Kayanmu suna cikin tsayi mai fizge. Lokacin da tsarin juyayi ya ba da sigina, waɗannan ƙwayoyin wuta suna yin kwangila, kuma ta haka ne ake yin aikin - mutum yana ɗaukar nauyi ko motsa jikinsa a sarari. Zaɓin ƙwayoyin jijiya na iya karɓar man fetur ta amfani da nau'ikan metabolism guda biyu - aerobic ko anaerobic. Aerobic metabolism shine lokacin da zai ɗauki ɗan glucose da yawa oxygen don samar da makamashi. Metabolism na Anaerobic yana amfani da glucose mai yawa don makamashi, amma kusan ba tare da oxygen ba.
Metabolism na Aerobic yana amfani da muryoyin tsoka wanda ke yin aiki tare da karamin kaya, amma na dogon lokaci. Wadannan zarurrukan tsoka suna da hannu yayin da muke yin motsa jiki na motsa jiki - tafiya, yoga, jogging, iyo ko keke.
Fiber ɗin da ke karɓar makamashi ta hanyar metabolism na anaerobic na iya yin aiki mai mahimmanci, amma ba dogon lokaci ba, saboda sun gaji da sauri. Suna bukatar makamashi da yawa kuma da sauri, da sauri, da sauri fiye da yadda zuciyar zata iya yin huhun jini don isar da oxygen. Don shawo kan ayyukansu, sun sami damar samar da makamashi kusan ba tare da iskar oxygen ba, ta amfani da metabolism na anaerobic na musamman. Abun mutum yana haɗuwa da ƙwayoyin tsoka, wanda wasu ke amfani da metabolism na jijiya, yayin da wasu ke amfani da metabolism na anaerobic.
Kamar yadda aka rubuta a cikin babban labarinmu, "Ilimin Jiki ga Cutar sankara," ya fi kyau a haɗar da motsa jiki da motsa jiki tare da motsa jiki a kowace rana. Wannan yana nufin yau don horar da tsarin zuciya da jijiyoyin jini, da gobe don yin ƙarfin motsa jiki anaerobic. Karanta kasidu “Yadda za a karfafa Tsarin Cutar zuciya a Zuciyar Zuciya” da “Trainingarfin Koyarwa ga Cutar Cutar” in da cikakkun bayanai.
A akasi, kawai anaerobic motsa jiki ne kawai yakamata a kara hankalin mai kwakwalwa zuwa insulin a cikin nau'in ciwon sukari na 2, saboda suna haifar da ci gaban tsoka. A aikace, duka anaerobic da nau'in aerobic na motsa jiki suna kula da marasa lafiya da masu ciwon sukari na 2. Domin a ƙarƙashin tasirin al'adun mutum, adadin “masu jigilar glucose” yana ƙaruwa a cikin sel. Haka kuma, wannan yana faruwa ba kawai a cikin ƙwayoyin tsoka ba, har ma a hanta. A sakamakon haka, ingancin insulin, duka cikin injections, da kuma abin da ke haifar da farji, yana ƙaruwa.
A cikin marasa lafiya da ke da nau'in 1 da nau'in ciwon sukari na 2, sakamakon ilimin motsa jiki, buƙatar insulin ya ragu. Ga 90% na marasa lafiya da ke dauke da ciwon sukari na 2, ilimin ilimin jiki wata dama ce ta barin allurar insulin gabaɗaya yayin ci gaba da kula da sukari na yau da kullun. Kodayake a gaba ba mu ba da tabbacin kowa ba cewa zai yuwu "tsalle" daga insulin. Ka tuna cewa insulin shine babban hormone wanda ke motsa kiba. Lokacin da maida hankali ga jini ya sauka zuwa al'ada, haɓakar kiba yana hana kansa aiki, sannan mutum ya fara rasa nauyi cikin sauƙi.
Siffofin metabolism na anaerobic
Metabolism na anaerobic yana samar da samfuran samfurori (lactic acid). Idan sun tara cikin ƙwayoyin aiki na aiki, suna haifar da jin zafi har ma da rauni na ɗan lokaci. A irin wannan yanayin, kawai ba za ku iya tilasta muryoyin tsoka su sake kwangila ba. Wannan yana nuna lokaci ya yi da za a hutu. Lokacin da tsoka ya huta kuma ya huta, to, kayan samfurori daga ciki an cire su, ana wanka da jini. Wannan na faruwa da sauri a cikin fewan seconds. Zafin ya tafi nan da nan, kuma inna ma.
Zafin ya daɗe, wanda ya haifar da gaskiyar cewa wasu ƙwayoyin tsoka sun lalace saboda ɗaukar nauyi.
Jin zafi na gida da rauni bayan motsa jiki alama ce ta halayyar motsa jiki anaerobic. Wadannan rashin jin daɗi suna faruwa ne kawai a cikin tsokoki waɗanda ke aiki. Kada ya kamata katsewar tsoka ko ciwon kirji. Idan irin waɗannan bayyanar cututtuka ba zato ba tsammani sun bayyana - wannan yana da mahimmanci, kuma ya kamata ku nemi shawarar likita nan da nan.
Mun lissafa wasu motsa jiki anaerobic:
- daukewar nauyi;
- Squats
- turawa;
- gudana a cikin tuddai;
- sprinting ko iyo;
- hawan dutse.
Don samun sakamako masu tasowa daga waɗannan darussan, an bada shawarar a yi su da sauri, da ƙarfi, tare da babban kaya. Ya kamata ku ji ciwo na musamman a cikin tsokoki, wanda ke nufin cewa lokacin da suka murmure, za su yi ƙarfi. Ga mutanen da ke cikin rauni na zahiri, motsa jiki anaerobic yana da haɗari saboda yana iya tayar da ciwon zuciya. Ga marasa lafiya da ke da nau'in 1 ko nau'in ciwon sukari na 2, rikitarwa na haifar da ƙarin ƙuntatawa akan matsanancin motsa jiki. Aerobic motsa jiki yana da aminci sosai fiye da anaerobic, kuma a lokaci guda babu ƙarancin tasiri don sarrafa ciwon sukari. Kodayake, ba shakka, idan tsari na zahiri ya ba ka damar, zai fi kyau a hada duka nau'ikan horarwa.
Ana yin wasan motsa jiki a jinkirin motsa jiki, tare da ƙaramin kaya, amma suna ƙoƙari su ci gaba har zuwa lokacin da zai yiwu. Yayin aikin motsa jiki, ana kula da oxygen zuwa tsokoki masu aiki. Akasin haka, ana yin motsa jiki anaerobic sosai da sauri, tare da babban kaya, don ƙirƙirar yanayin da tsokoki ba su da isashshen oxygen. Bayan yin darussan anaerobic, ƙwayoyin tsoka sun ɓaci kaɗan, amma sai a dawo dasu cikin awanni 24. A lokaci guda, adadin jikinsu yana ƙaruwa, kuma mutum yana ƙaruwa da ƙarfi.
An yi imani cewa tsakanin motsa jiki anaerobic, ɗaga nauyi (horarwa akan masu kwaikwayo a cikin dakin motsa jiki) shine mafi amfani. Kuna iya farawa tare da masu zuwa: saiti na motsa jiki tare da dumbbells mai haske ga mafi rauni marasa lafiya da ciwon sukari. An kirkiro wannan hadaddun a Amurka musamman don masu ciwon sukari a cikin mummunan yanayin jiki, da kuma ga mazaunan gidajen kulawa. Ingantawa a cikin lafiyar lafiyar marasa lafiyar da suka yi shi ya zama babban abin mamaki.
Darasi na tsayayya shine ɗaga nauyi, squats da turawa. A cikin labarin "trainingarfin horo don ciwon sukari," munyi bayanin dalilin da yasa irin waɗannan motsa jiki suke da mahimmanci idan kuna son yin cikakken rayuwa. Kamar yadda kuka fahimta, ba shi yiwuwa a yi aikin anaerobic na dogon lokaci ba tare da hutu ba. Domin jin zafi a cikin tsokoki waɗanda ke cikin damuwa suna zama wanda ba za a iya jurewa ba. Hakanan, tsokoki marasa ƙarfi da ciwo suna haɓakawa a cikin tsokoki na aiki, wanda ya sa ba zai yiwu a ci gaba da motsa jiki ba.
Me za a yi a irin wannan yanayin? An ba da shawarar yin motsa jiki don rukunin tsoka ɗaya, sannan kuma canza zuwa wani aikin motsa jiki wanda zai ƙunshi sauran tsokoki. A wannan lokacin, rukunin tsoka na baya yana hutawa. Misali, yi squats da farko don ƙarfafa kafafu, sannan kuma tura abubuwa don inganta tsokoki na kirji. Hakanan tare da ɗaga nauyi. A cikin dakin motsa jiki akwai yawanci masu kwaikwayo da yawa waɗanda ke haɓaka ƙungiyoyi tsoka daban.
Akwai wata hanya don horar da tsarin zuciya da jijiyoyin jini ta amfani da motsa jiki na anaerobic. Manufar shine a kiyaye zuciyar ka a koda yaushe. Don yin wannan, kuna sauri canzawa daga motsa jiki zuwa wani, yayin ba bada zuciya ga hutu ba. Wannan hanyar ta dace da mutane ne kawai. Da farko ana gudanar da gwaje-gwaje ne daga likitan zuciya. Babban hadarin bugun zuciya! Don ƙarfafa tsarin zuciya da bugun zuciya, zai fi kyau ayi dogon motsa jiki. Musamman, kwanciyar hankali yana gudana. Suna taimakawa sosai ta magance ciwon sukari kuma suna da aminci sosai.
