Motsa jiki yana da amfani har ma ga mutanen da ke da lafiya, saboda suna taimakawa jin daɗi da kyakkyawan tsari da kuma kiyaye ƙarfin halin jiki a babban matakin. Amma yana da mahimmanci a fahimci cewa wannan ba batun 'yan wasa masu ƙwararru bane, amma game da mutanen da ke jagorantar rayuwa mai kyau da kuma shiga cikin nau'ikan haske na motsa jiki. Matsakaicin ilimin jiki baya ɗaukar nauyin tsarin zuciya da yawa, yana inganta aikin shi kawai. Ciwon sukari mellitus da wasanni a mafi yawan lokuta sun dace gabaɗaya, amma don kada ku cutar da jikin ku, kafin fara kowane zaman horo kuna buƙatar tuntuɓar likita da wuce duk gwaje-gwajen da suka dace.
Fa'idodi ga jiki
Motsa jiki matsakaici yana da sakamako mai amfani ga jikin mara lafiya: suna haɓaka metabolism kuma suna taimakawa wajen kula da sukarin jini na al'ada. Bugu da ƙari, wasanni masu haske zasu iya inganta yanayin tsokoki da kashin baya, rabu da ciwon baya da rage gudu cikin tsufa kaɗan. Ko da wane irin nau'in ciwon sukari, tare da madaidaiciyar hanya, aikin matsakaici na jiki yana tasiri jikin mutum.
Anan ga wasu ingantattun sakamako masu kyau waɗanda aka lura dasu tare da motsa jiki na yau da kullun:
- nauyi asara;
- ƙarfafa tsarin zuciya da jijiyoyin jini;
- ificationarfafa ƙwayar mai a cikin jiki, wanda ke haifar da raguwa a matakin mummunan cholesterol;
- normalization na sukari na jini;
- inganta bacci;
- kariya daga danniya da damuwa na tunani-rai;
- ƙara ƙwayar jijiyar nama zuwa insulin.
Janar shawarwari
Lokacin yin kowane irin wasanni don masu ciwon sukari, yana da mahimmanci kada ku manta cewa manufar azuzuwan ba shine saita rikodin ba, amma don ƙarfafa lafiyar ku. Saboda haka, kada a horar da sutura, kawo bugun bugun zuciya zuwa babbar rawar da ta dace. Domin wasanni su kasance da amfani, dole ne ku bi wasu ka'idoji:
Motsa jiki na motsa jiki don ciwon sukari- Kafin fara sabon motsa jiki ko lokacin da aka ƙara yawan lodi, yana da muhimmanci a nemi likita koyaushe.
- yakamata a daidaita abincin, gwargwadon mita da tsananin azuzuwan;
- Kada ku tsallake abinci (kamar yadda ake amfani da abinci) a waɗancan ranakun lokacin da mai ciwon sukari ya shiga harkar ilimin jiki;
- kuna buƙatar saka idanu kan kanku kuma, idan ya cancanta, rage matakin nauyin;
- Dole ne a yi motsa jiki a kai a kai.
Ko da mara lafiya yana yin wasanni a gida, yana buƙatar zaɓar takalma masu santsi. Ba a yarda da shiga cikin ƙafafun kafa ba, saboda yayin ilimin jiki, ƙafafunku suna da babban nauyi, kuma tare da ciwon sukari, fatar ƙafar ƙafafun tuni sun haɓaka bushewa, har ma da nufin haifar da fasa da ƙaiƙayin trophic. Idan mai ciwon sukari yawanci wasanni ba ƙafa (har ma da laushi mai laushi), wannan na iya haifar da haɓakar ciwon sukari na ƙafa. Bayyanar sa ƙetarewar jijiyar ƙafar kafafu, doguwar warkarwa da rauni, kuma a cikin manyan halaye, har ma da gangrene, don haka ya fi kyau a guji raunin da ƙaru game da ƙananan ƙarshen gaba.
Bugu da ƙari, lokacin yin motsa jiki ba nauyi, kaya a kan haɗin gwiwa yana ƙaruwa, kuma ba da daɗewa ba, har ma bayan motsa jiki na haske, jin harbi a cikin gwiwoyi na iya fara tayar da hankalin mutum lokacin tafiya da motsawa. Don haka ilimin jiki ba ya haifar da lalacewa a cikin ƙoshin lafiya, yana da mahimmanci don zaɓar sneakers masu jin daɗi waɗanda ke riƙe ƙafarku da kyau. Hakanan wajibi ne don kula da kayan wasanni - dole ne a yi shi da kayan halitta don fatar jiki ta iya numfasawa kuma musayar wuta ta kasance mai iyawa.
Jurewar insulin ya dogara da rabo daga ƙwayar tsoka da ƙwayar adipose. Mafi yawan kitse a kusa da kyallen takarda, mafi muni da hankalinsu ga insulin, don haka wasanni yana taimakawa wajen daidaita wannan alamar.
Rage nauyi
Lokacin wasanni, ƙwayoyin jiki suna karɓar oxygen da yawa fiye da yanayin annashuwa. Bayan horarwa, yana haɓaka metabolism na mutum kuma an saki endorphins - abubuwan da ake kira "hormones na farin ciki" (kodayake ta yanayin ƙirar halittarsu ba abubuwan abubuwa bane). Saboda wannan, sha'awar abinci mai daɗi ana raguwa sosai, mutum ya fara cinye furotin da ƙarancin carbohydrates.
Wasan motsa jiki yana da tasiri mai kyau a kan kuzarin nauyi, kuma asarar nauyi yana da sauri. A lokacin ilimin jiki, wani adadin adadin kuzari ana cinye shi, kodayake babban aikin darussan motsa jiki don asarar nauyi har yanzu ba shine batun ba. Matsakaicin motsa jiki yana kara haɓaka metabolism, wanda ke ba ka damar iya ƙona kitsen da yakamata, koda a cikin kwanciyar hankali da lokacin barci.
Mafi kyawun wasanni
Yawancin marasa lafiya suna damuwa da tambaya, shin zai yiwu a yi wasanni tare da ciwon sukari? Idan mutum ba shi da rikice-rikice masu tsanani da raɗaɗi ko cututtuka masu haɗuwa, motsa jiki matsakaici kawai zai amfane shi. Masu ciwon sukari yakamata su ba da fifiko ga ire-iren waɗannan nauyin:
- a kwantar da hankula;
- yin iyo
- hawa keke;
- dacewa
- zumba (wani irin motsa jiki).
Idan mai haƙuri bai taɓa yin wasa da wasanni ba, zai dace a fara da tafiya mai sauƙi. Yin tafiya cikin sabon iska zai ƙarfafa ba kawai tsokoki ba, har ma da tsarin zuciya da jijiyoyin jini kuma zai iya shirya jikin don ƙarin damuwa mai ƙarfi.
Ba a ke so ga masu ciwon sukari su shiga cikin wasanni waɗanda ke da jan dogon numfashi yayin riƙe fulawa da kuma juya kai. Wannan na iya cutar da ƙuƙwalwa da retina, waɗanda ke wahala daga cututtukan endocrine. Hanya mafi sauki don tantance tsananin nauyin shine kimantawar zubewa da shakar numfashi. Tare da horarwar da ta dace, mara lafiya yakamata ya ɗan ɗan ɗanɗano zufa, amma numfashinsa ya kamata ya bashi damar magana da yardar kaina.
Gyara yawan allurai a cikin wasanni
A matsayinka na mai mulkin, motsa jiki yana rage sukarin jini, amma a karkashin wasu yanayi suma zasu iya ƙaruwa da shi. Dole ne a yi la’akari da hakan yayin yin dabarar horarwa, don kar a cutar da lafiya kuma kar a ƙara cutar da ciwon sukari.
Motsa jiki na yau da kullun a cikin wasanni masu haske yana kara jin ƙarancin kyallen takarda zuwa insulin, saboda wanda mai haƙuri zai iya ɗaukar tsawon lokaci ya rage ƙarancin kwayoyin don magani
Lokacin ƙirƙirar tsarin abinci na yau da kullun da allurar rigakafi, wajibi ne don la'akari da tsawon lokaci da ƙarfin wasanni. Abin sha’awa, jijiyar jiki guda daya ga insulin ya ci gaba har tsawon kwanaki 14 bayan horo. Sabili da haka, idan mai haƙuri ya san cewa yana da ɗan gajeren hutu a cikin azuzuwan (alal misali, a lokacin hutu ko tafiya ta kasuwanci), to, wataƙila, ba zai buƙaci gyaran insulin na wannan lokacin ba. Amma a kowane hali, mutum ya kamata ya manta game da kullun matakan matakan sukari na jini, tunda jikin kowane mutum yana da halaye na mutum.
Aminci da Ka'idojin aiki
Tsarin horo da aka zaɓa daidai yana taimaka wa mara lafiyar rage haɗarin rikice-rikice na cutar da kuma kula da lafiya mai dogon lokaci. Yakamata horarwar ya cika wadannan sharudda:
- Ya kamata a riƙe azuzuwan 30-60 a rana sau 5-7 a mako;
- yayin horo, mai haƙuri ya sami ƙarfin tsoka kuma yana asarar ƙwayar jiki mai wucewa;
- wasan yana da mafi kyawun haƙuri ga masu haƙuri, la'akari da rikice-rikice masu cutar ciwon sukari da cututtukan da ke da alaƙa;
- horo yana farawa ne da dumin-duminsa, kuma nauyin lokacin yana karawa hankali;
- ƙarfin motsa jiki don takamaiman tsokoki ba a maimaita su sau da yawa fiye da 1 lokaci a cikin kwanaki 2 (ya kamata a canza su don rarraba rarraba daidai);
- horo abin nishadi ne.
Da farko, yana iya zama da wahala ga mai haƙuri da ciwon sukari ya sami kansa cikin ilimin jiki. Gaskiya ne gaskiya ga mutanen da ke da cuta ta 2, saboda wasanni da tsakiya da tsufa sun fi wahala. Amma yana da muhimmanci a zabi darasi da kuke so kuma ayi kokarin aiwatar dasu kowace rana, a hankali kara lokaci da kuma karfin motsa jiki. Ganin kyakkyawan sakamako na farko, masu ciwon sukari da yawa sun fara son yin. Rashin ƙarancin numfashi, ingantaccen bacci da yanayi, kazalika da rage kiba sosai yana sa marassa lafiya yin watsi da azuzuwan. Bugu da ƙari, wasanni suna rage ci gaba da ci gaban cututtuka kamar hauhawar jini da atherosclerosis.
Levelsara matakan glucose a cikin wasanni
Yayin motsa jiki, matakan sukari na jini ba zai iya raguwa ba kawai, har ma yana ƙaruwa. Idan mutum yana jan horo ko yana aiki, alal misali, yin nauyi, koda yaushe damuwa ce ga jiki. Don amsa wannan, ana fitar da homones kamar cortisol, adrenaline, da sauransu a cikin jikin mutum, yana kunna jujjuyawar glycogen zuwa glucose a cikin hanta. A cikin mutane masu ƙoshin lafiya, ƙwayar huhu ta samar da adadin insulin ɗin da ake buƙata, don haka matakin suga na jini bai tashi sama da na al'ada ba. Amma a cikin masu ciwon sukari, duk abin da ya faru daban ne saboda raunin ƙwayoyin cuta.
Tare da insulin-dogara da ciwon sukari mellitus, duka karuwa da raguwar sukari mai yiwuwa ne. Dukkanta ya dogara da adadin insulin-aiki insulin da aka yiwa mutum a safiyar ranar ranar motsa jiki mai wahala. Idan hormone a cikin jini yayi ƙanƙantar da shi, hyperglycemia na iya haɓaka, wanda ke haifar da tabarbarewa cikin kwanciyar hankali da haɓaka rikitar cutar. Tare da isasshen maida hankali na insulin, zai sami sakamako mai haɓaka (saboda wasanni), wanda zai haifar da hypoglycemia. Dukansu yanayin farko da na biyu suna cutar da jikin mai haƙuri, suna iya haifar da zuwa asibiti a asibiti, don haka an hana masu ciwon sukari shiga wasanni masu nauyi.
Tare da nau'in ciwon sukari na 2, sukari na iya ƙaruwa sosai, amma bisa al'ada na tsawon lokaci, duk ya dogara da yadda aikin ƙwaƙwalwar mara kyau yake. Amma gaskiyar ita ce har ma da gajere lokaci-lokaci a cikin tattarawar glucose a cikin jini mummunan cutar da yanayin tasoshin jini, retina da enduro na jijiya.
Marasa lafiya waɗanda ba su da insulin-da ke fama da ciwon sukari kuma sun fi kyau su ba da fifiko ga ilimin motsa jiki da kuma mai da hankali ga yanayin rayuwarsu.
Yadda za a guji ƙwanƙwasa jini?
Don kare jiki daga raguwar sukari na jini yayin motsa jiki, kuna buƙatar:
- dauki ma'aunin glucose kafin da lokacin horo, haka kuma idan mutum ba zato ba tsammani ya ji ƙoshin yunwar, danshi, ƙishirwa da rauni;
- a ranakun azuzuwan, ya zama dole a rage adadin insulin na tsawan lokaci (yawanci ya isa ya rage shi da 20-50%, amma likitocin da ke halartar za su iya gaya muku sosai);
- koyaushe ɗaukar abinci tare da carbohydrates mai sauƙi a cikin abun da ke ciki don haɓaka matakin glycemia (mashaya mai dadi, gurasar farin, ruwan 'ya'yan itace).
Yayin darasin, kuna buƙatar shan ruwa da saka idanu kan bugun jini, har ma da lafiyar gaba ɗaya. Ya kamata mutum ya ji nauyin, amma yana da mahimmanci cewa ba a aiwatar da horarwar da ƙarfinsa ba. Idan da safe mai haƙuri ya gano matakin saukar da sukari a cikin jini, a wannan ranar yakamata ya daina wasanni. A wannan yanayin, lahani daga horo na iya zama da kyau fiye da kyau.
Iyakokin da contraindications
Kafin fara horo, mai ciwon sukari ya kamata ya nemi likita. Maganar wasanni kawai idan kun kusanceshi da hankali kuma a hankali. Lokacin zabar nau'in horarwa da tsarin horo, likita dole ne yayi la'akari da shekarun mai haƙuri, yanayinsa, kasancewar rikice-rikice masu ciwon sukari da yanayin tsarin zuciya. Misali, idan mutum yana da hadarin kamuwa da bugun zuciya, ana iya haramta abubuwa masu yawa da yawa.
Ga marasa lafiya sama da shekara 40, likita na iya ba da shawarar cewa ka sa ido sosai a kan bugun yayin motsa jiki kuma kada ka ba shi damar karuwa sosai (sama da kashi 60% na iyakar iyaka). Ana yin lissafin iyakar halatta daban-daban ga kowane mara lafiya, kuma yana da kyawawa cewa ƙwararren likitan zuciya ya yi haka. Kafin fara wasanni, mai ciwon sukari dole ne ya dauki ECG, kuma idan an nuna shi, shima zuciyar ne.
Abubuwan hana rigakafi don shiga kowane wasa sune rikice rikice na ciwon sukari mellitus wanda ke buƙatar magani a asibiti. Bayan sanin yanayin, don aƙalla ladan kwatancen cutar, likitan na iya ba mai haƙuri damar shiga aikin motsa jiki, amma ba shi yiwuwa a yanke hukunci da kansa a farkon azuzuwan. A matsayinka na mai mulkin, kwararru suna ba da shawarar duk marasa lafiya suyi tafiya da yawa kuma suyi iyo (ba tare da ruwa ba), tunda a cikin irin wannan matsanancin damuwa, wucewar zuciya, jijiyoyin jini da tsarin juyayi.
Ana iya sarrafa sikari ta hanyar abinci, magani da wasanni. Loads na iya rage yawan sinadarin insulin, kuma a cikin hanyar da ba'a iya hadawa da nau'in ciwon sukari ta 2 ba, tare da taimakonsu, wani lokacin zai iya yiwuwa a cire magungunan gaba daya don rage sukari. Amma yana da mahimmanci fahimtar cewa matakin motsa jiki yakamata ya zama matsakaici. Kuna buƙatar yin aiki kai tsaye a cikin nau'in ilimin ilimin da kuka fi so don jin daɗinku, kuma a wannan yanayin zai kawo fa'idodi kawai.
