Kodi kuchita masewera olimbitsa thupi kwambiri kungachepetse chitetezo chanu ndikukudwalitsani?
Kafukufuku akuwonetsa kugwirizana pakati pa maseŵera olimbitsa thupi, ochita maseŵera olimbitsa thupi komanso chitetezo cha mthupi. Komabe, palinso umboni wakuti kuchita masewera olimbitsa thupi kwambiri kungachepetse chitetezo komanso kungakuchititseni kudwala.
Ambiri achikulire ali ndi matenda opuma opuma awiri kapena atatu chaka chilichonse. Timakhala ndi mavairasi tsiku lonse, koma anthu ena amawoneka kuti amatha kutenga chimfine kapena chimfine.
Zotsatira zotsatirazi zakhala zikugwirizana ndi kufooka kwa chitetezo cha mthupi komanso kuwonjezeka kwa chiwopsezo chakumfine:
- Kusokonezeka maganizo
- Zakudya zoperewera
- Kutopa ndi kusowa tulo
- Kusuta fodya
- Ukalamba
- Kugonjetsa matenda
Kuchita Zochita Zambiri Kwambiri Kungachepetse Chitetezo
Pali umboni wakuti kuchita masewera olimbitsa thupi kwambiri kungachepetse chitetezo. Kafukufuku akusonyeza kuti oposa oposa 90 a kupsyinjika kwamakhalidwe olimbitsa thupi angapangitse othamanga kukhala odwala kwa maola 72 pambuyo pa zokambirana. Izi ndizofunikira kwa iwo omwe amapikisano pazochitika zakale monga marathons kapena triathlons.
Zochita zolimbitsa thupi zikuwoneka kuti zimapangitsa kuti chitetezo cha mthupi chitengeke. Kafukufuku wapeza kuti pakuchita mwamphamvu thupi, thupi limatulutsa mahomoni ena omwe amachepetsa kathuku.
Cortisol ndi adrenaline, omwe amadziwika kuti mahomoni opsinjika maganizo, amachititsa kuti magazi aziwopsa kwambiri komanso kuti mafuta asapitirire kuteteza thupi lawo.
Zotsatirazi zakhala zikugwirizana ndi chiwopsezo chowonjezereka ku matenda opambana othamanga atatha masewera olimbitsa thupi (monga marathon akuthamanga kapena Ironman-distance triathlon maphunziro).
Ngati mukuphunzitsidwa zochitika zowonjezereka, chigawo chachikulu cha maphunziro anu chiyenera kuphatikizapo kupuma mokwanira ndi masiku osungira kuti thupi lanu (chitetezo cha m'thupi) libwezere.
Ngati mukudzidzimva kapena muli ndi zizindikiro zina za matenda opitirira muyeso monga kuchepa kwa mtima , kuchepa kwa mtima, kutaya mtima kapena kulemera kwambiri ndi kutopa-mungafunikire kuchepetsa ntchito yanu.
Ngati muli kale odwala, muyenera kusamala kuti muchite kwambiri. Thupi lanu la chitetezo cha mthupi limayesedwa kale ndikumenyana ndi matenda anu, ndipo kuwonjezereka kwina kungakulepheretseni kuchira kwanu. Kawirikawiri, ngati muli ndi zizindikiro zoziziritsa kukhoza komanso kutentha thupi, kuchita masewero olimbitsa thupi kungakuthandizeni kuti mukhale bwino komanso kuti chitetezo chanu cha thupi chikhale cholimba. Kuchita masewera olimbitsa thupi kungangopangitsa kuti zinthu zikhale zoipitsa komanso zowonjezera matenda.
Ngati simugwiritsa ntchito mwamphamvu koma mukudzipuntha kapena kumenyana ndi mphuno mutatha kuchita masewera olimbitsa thupi, thupi lanu lingakhale likuyang'ana mungu, chifuwa, kapena zinthu zina zachilengedwe. Lankhulani ndi dokotala wanu kuti mufike pamzu wa vutoli.
Kuchita Zochita Zachizoloŵezi Zachizoloŵezi Zomwe Zimapangitsa Kuti Chitetezo Chisawonongeke
Pali zinthu zina zomwe zimatiteteza ku chimfine ndi chimfine. Chimodzi mwa zinthu zimenezi chikuwoneka kuti ndizochita maseŵera olimbitsa thupi. Kafukufuku akupitiriza kutsimikizira kugwirizana pakati pa zolimbitsa thupi zolimbitsa thupi, nthawi zonse komanso chitetezo cha m'thupi.
Kafukufuku wakale adapeza kuti ochita masewera olimbitsa thupi adanena kuti ndizizizira kwambiri pamene adayamba kuthamanga nthawi zonse.
Zochita zolimbitsa thupi zakhala zikugwirizana ndi chitetezo chabwino cha chitetezo cha mthupi komanso kupititsa patsogolo pang'onopang'ono kupanga macrophages, maselo omwe amabwera mabakiteriya. Zimakhulupirira kuti kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti chitetezo cha mthupi chitetezeke kwambiri.
Kafukufuku waposachedwapa awonetsa kuti pali kusintha kwa thupi mu chitetezo cha mthupi monga momwe amachitira zolimbitsa thupi. Pochita masewera olimbitsa thupi, maselo a chitetezo amatuluka m'thupi mwamsanga ndipo amatha kupha mabakiteriya ndi mavairasi. Pambuyo pochita masewera olimbitsa thupi, chitetezo cha mthupi chimabwereranso kwachidziwitso mkati mwa maola angapo, koma zozoloŵera zozoloŵera, zozoloŵera nthawi zonse zimawoneka kuti zimapangitsa kusinthaku kukhala kotalika.
Malinga ndi pulofesa David Nieman, Dr. PH, wa University of Appalachian State, pamene kuchita masewero olimbitsa thupi mobwerezabwereza kumabwerezedwa pafupipafupi tsiku ndi tsiku pali zotsatira zowonjezereka zomwe zimayambitsa kuyankha kwa chitetezo cha mthupi. Kafukufuku wake adawonetsa kuti iwo amene amayenda 70-75 peresenti ya VO2 Max kwa mphindi 40 patsiku amakhala ndi masiku odwala masiku owerengeka chifukwa cha chimfine kapena pakhosi ngati omwe sachita masewera olimbitsa thupi.
Kupsinjika Maganizo Kumachepetsa Kutetezeka Kwambiri
Sikuti amangokhala ndi nkhawa zokhazokha zomwe zimawonjezera kutulutsa kortisol ndi adrenaline. Kusokonezeka maganizo kumatha kuchepetsa chitetezo cha thupi komanso kumayambitsa matenda opatsirana ndi chimfine.
Ofufuza ku Ohio State adatsata anthu omwe anali ndi nkhawa yosamalira wokondedwa wawo ndi matenda a Alzheimers ndipo adapeza kuti iwo anali ndi chimfine kangapo monga osasamalira. Kwa anthu otero, mwachiwonekere ndi phindu lenileni la kuchita maseŵera olimbitsa thupi nthawi zonse.
Kuchita masewera olimbitsa thupi si njira yokhayo yopeŵera chimfine ndi matenda ena, ndipo muyenera kuphunzira njira zogwiritsira ntchito thanzi la kupewa majeremusi pa masewera olimbitsa thupi .
Zotsatira
Kuchita masewera olimbitsa thupi kumapangitsa kuti macrophage ayambe kugwira ntchito: gawo lotheka la njira za NF-kappaB. Cell Biochemistry ndi Ntchito. 2006 Aug 14;
Mankhwala Ochepetsa Opaleshoni a MedLine.
Nieman DC, Henson DA, Austin MD, Brown VA. Kuteteza kwa chitetezo cha mthupi kumayenda kwa mphindi 30. Masewera a Med Sci 37: 57-62, 2005.
Nieman DC. Kuopsa kwa Matenda Opatsirana Otetezeka M'maseŵera Othamanga: Cholinga cha Epidemiologic ndi Immunologic Perspective. Journal of Athletic Training 1997 Oct.