Maphunziro a Nordic Walking and Pokking Health Study Results
Kuyendayenda ndi mitengo yakhala ikukhala ndi mapindu ochuluka a thanzi labwino. Othandiza ogwira ntchito zachipatala ndi othandizira angalimbikitse mitengo yopita kwa anthu omwe ali ndi mikhalidwe yomwe imakhudza mphamvu zawo kapena mphamvu zawo. Mwinanso mungakhale ndi anzanu omwe akukuuzani momwe mitengo yathandizira kuti azikhala ndi moyo wathanzi, kaya ndi Nordic akuyenda pamtunda kapena pogwiritsa ntchito mitengo yozungulira .
Kodi kafukufuku akunena chiyani ngati mapinduwa akuthandizidwa ndi zotsatira zatsimikiziridwa? Ndi bwino kukhala osakayikira, monga awo omwe amapanga mitengo ndi mitengo yamalonda ndizowathandiza . Ndibwino kuti madotolo ndi asayansi afufuze ntchito pogwiritsa ntchito zosiyana, malinga ngati akufuna kuti phindu liwonekere.
Poyang'ana kafukufuku, ndifunikanso kudziwa ngati maphunzirowa akuyerekezera kuyenda ndi mitengo kuti aziyenda nthawi zonse, kuchita masewera olimbitsa thupi, kapena kuti asagwire ntchito. Momwe mumagwiritsira ntchito mitengoyi ndifunikanso. Ngati phunziro likunena za Nordic kuyenda kapena kupitirira, mitengoyo ikugwiritsidwa ntchito kuti ikhale ndi minofu yambiri ndikuwonjezera mphamvu ya masewera olimbitsa thupi. Izi sizikuchitika ngati mitengoyo ikugwiritsidwa ntchito mopanda pang'onopang'ono kuti ikule kuyenda bwino.
Senior Fitness ndi Kuyenda Ndi Mitengo
Maphunziro ambiri athandizidwa pazowonongeka pamaganizo poyenda ndi mitengo pamene mukulamba.
Poyerekeza kuyenda kwa Nordic ndi mitengo ndi kuyenda nthawi zonse, kuphunzitsa kukana, ndi kukhala pansi, kafukufuku umodzi wowona wa maphunziro apeza zotsatirazi kwa ophunzira omwe ali ndi zaka 60 mpaka 92:
- Kusamalitsa : Nordic kuyenda bwino kusintha balance (kuthekera kusunga bwino pamene kuyenda) bwino kuposa kuyenda nthawi zonse ndi kukana maphunziro. Zonsezi nthawi zonse ndi Nordic kuyenda bwino bwino ntchito (kulingalira ntchito wanu zochita za tsiku ndi tsiku) poyerekezera kukhala kukhala pansi. Chochititsa chidwi, kuyenda kwa Nordic kunali ndi zotsatira zolakwika pazomwe zimakhazikika (kumatha kukhala ndi malo osayendayenda).
- Kutha kusintha : Nordic kuyenda kumachepetsa kusintha kwa thupi labwino kusiyana ndi kuyenda kawirikawiri ndi kusintha kwa thupi lapamwamba kusiyana ndi kukaniza maphunziro.
- Mphamvu ya Aerobic : Nordic kuyenda ikuwongolera mphamvu ya aerobic poyerekezera ndi kukaniza maphunziro kapena kukhala pansi, koma kuyenda nthawizonse kunasonyeza kusintha bwinoko.
- Mitsempha Yopweteka : Kusintha kwabwino kumapangitsa kuti thupi la pansi likhale lolimba kusiyana ndi kukanizidwa komanso kukhala pansi. Zinapangitsa mphamvu ya minofu ya thupi kukhala yabwino kuposa kukhala pansi.
- Umoyo wa moyo : Nordic kuyenda kuyenda bwino kwa moyo kusiyana ndi maphunziro oyendayenda kapena kukana.
- Nyerere za zaumoyo : Nordic kuyenda bwino maonekedwe a thupi, mbiri ya lipid, ndi zotsatira za mtima monga kuyerekezera.
Ngakhale ubwino wambiri ukhoza kuwonetsedwa ndi mitundu ina ya masewero olimbitsa thupi, zina mwa zotsatira zazikuluzikulu zinali zapamwamba pa moyo, zosonyeza kuti anthu ankasangalala kuyenda ndi mitengo. Izi ndizofunika kwambiri kuti mukhale wogwirizana ndi zochitika zathupi. Kuyenda kwa Nordic kunathandizanso kuti zonsezi zikhale zofunikira pa thupi la okalamba-mtima, mphamvu, kusinthasintha, ndi kuchepetsa.
Akulu angagwiritse ntchito mitengo yoyenda mmalo mopitilira njira yothandizira ngati ndodo kapena woyendayenda.
Wothandizira angayankhe izi ngati kusankha, kumene kuli koyenera. Izi zingamuthandize kukhala wodzidalira ndikuyenda ndi chidaliro.
Kuwonjezeka Kwambiri
CDC, American Heart Association, ndi akuluakulu ena azaumoyo amalimbikitsa ntchito yochita masewera olimbitsa thupi pa mphindi 150 kuti athe kuchepetsa thanzi labwino. Koma anthu ena sangathe kuyenda mofulumira kuti akweze miyoyo yawo m'deralo lokhazikika kwambiri ndipo sangathe kulekerera kuthamanga. Kuyenda kwa Nordic kumawonjezera kuchuluka kwa masewera olimbitsa thupi pafupipafupi.
Anthu omwe ali ndi vuto la mtima losatha, matenda a mitsempha yam'thupi, osteoarthritis wa bondo, kapena kunenepa kwambiri angagwiritse ntchito miyendo yopita ndi kupeza phindu lochita masewera olimbitsa thupi paulendo woyenda omwe angakwanitse.
Kuyenda kwa Nordic kungagwiritsidwe ntchito pofuna kukonzanso komanso kusunga masewera olimbitsa thupi. Kuyenda kwa Nordic kungapangitse kuyaka kwambiri ma calories panthawi ya masewera olimbitsa thupi kusiyana ndi kuyenda popanda mitengo, ndipo phunziro laling'ono linapindula phindu la kulemera.
Kafukufuku wambiri wasonyeza kuti Nordic akuyenda kuti akhale wofanana kapena wopambana kuyenda mofulumira monga masewero olimbitsa mtima kwa anthu abwino.
Matenda Oyendayenda ndi Matenda a Parkinson
Kuchita masewera olimbitsa thupi ndikofunikira kwambiri kuti azitha kukhala ndi moyo komanso moyo wabwino kwa anthu omwe ali ndi matenda a Parkinson. Kuyenda kwa Nordic kwaphatikizidwa mu maphunziro oposa khumi ndi asanu, kuphatikizapo mayesero ochepa omwe amayendetsedwa mosavuta. Zambiri mwa izi zimapereka zotsatira zabwino. Koma pamene deta ikufufuzidwa bwino, Nordic kuyenda ili ndi umboni wochepa chabe wakuti ndipatopindulitsa kwa anthu omwe ali ndi matenda a Parkinson. Zochiritsira zina zowonjezera zili ndi umboni wabwino, kuphatikizapo kuvina, kuphunzitsidwa kwa robotic gait, ndi hydrotherapy.
Kuyenda ndi zibowo kungakhale mtundu wabwino wa masewera olimbitsa thupi ndipo ungapereke chikhulupiliro chowonjezeka pakuyenda. Koma ndondomeko yowonongeka ya kafukufuku imanena kuti kafukufuku wopangidwa bwinoko amafunika kuthandizira kulimbikitsa kupatulapo njira zina zochitira masewera olimbitsa thanzi la Parkinson.
Kuchokera pa ndondomekoyi, pakhala pali maphunziro omwe anawonetsa phindu la Nordic kuyenda kuti apititse patsogolo bata ndi kukhazikika kwa anthu omwe ali ndi matenda a Parkinson. Kupitiliza maphunziro kumasonyeza ngati izi ndi umboni wamphamvu.
Kuyenda Ndi Nthenda ndi Mphalidwe Arterial Disease
Ngati muli ndi mitsempha yamatenda (PAD), mungakhale ndi ululu mukuyenda (claudication) ndikupeza nokha kuti mukuyenda maulendo ataliatali okha. Komabe kuyenda kumayesedwa kuti mukonzedwe mukakhala ndi PAD. Pulogalamu ya masabata 24 ya kuyenda kwa Nordic inkachitika ndi magulu awiri osiyana a ofufuza. Zinawonetsedwera kukhala zothandiza pakukonza thupi labwino komanso kuyenda. Amakhalanso ndi zowawa zochepetsedweratu komanso zozizwitsa panthawi yochita masewera olimbitsa thupi poyerekeza ndi gulu lolamulira limene silinachitepo kanthu.
Komabe, pamene magulu ena a ofufuza amawayerekezera kuyenda ndi Nordic kuyenda (pogwiritsa ntchito njira yowonjezereka ), adapeza zotsatira zabwino zoyenda popanda mitengo. Iwo omwe sanayende ndi mitengoyo anali ndi kuyenda bwinoko ndi kuyesedwa koyendetsa ntchito. Ndi mitundu yonse ya maulendo awiri anali kuyenda bwino kwa minofu ndi kuchepetsa kuyambika kwa ululu wotsutsa. Magulu onse awiriwa ankaganiza kuti ayamba kuyenda bwino komanso kuyenda. Ambiri mwa phunziroli anali akulu, kotero zotsatirazi zikhoza kusiyana ndi akazi. Phunziroli limathandiza kuti aziyenda ngati mankhwala opatsirana amthempha, koma asonyeza kuti kuyenda ndi mitengo sikopambana.
Khansa ya m'mawere
Chithandizo cha khansa ya m'mimba mwa opaleshoni, ma radiation, ndi chemotherapy chingayambitse mavuto oyendayenda m'thupi. Zochita masewera olimbitsa thupi ndizofunikira kwambiri pa kukonzanso, komanso masewero olimbitsa thupi amathandizanso panthawi ya chithandizo cha khansa ya m'mawere komanso pambuyo pake. Kafukufuku wina ang'onoang'ono anapeza kuti kuyendayenda ndi miyendo yopita patsogolo kumapangitsa kuti mapepala aziyenda bwino komanso kuti thupi likhale lopirira chifukwa cha matenda a khansa ya m'mawere. Sizinapangitse kuti lymphedema ikhalepobe.
Mawu Ochokera
Kugwiritsira ntchito zibambo zoyendayenda kungakhale kopindulitsa kuchitapo kanthu kwa anthu abwino, okalamba, ndi omwe ali ndi zovuta zosiyanasiyana. Ngati dokotala wanu kapena wothandizira akuwonetsa mitengo yodutsa, kambiranani naye momwe angagwiritsire ntchito. Njira imene mumagwiritsira ntchito kuti muzitha kuchita masewera olimbitsa thupi (Nordic kuyenda kapena exerstriding) ndi yosiyana ndi yomwe imagwiritsidwa ntchito kuti mukhale bwino. Kudziwa momwe mungawagwiritsire ntchito molondola kungathandize kuti mupeze madalitso onse.
> Zotsatira:
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> Collins EG, O'connell S, Mcburney C, et al. Kufanizitsa Kuyenda ndi Mitengo ndi Kuyenda Kwachilengedwe kwa Mipira Kudwala Kwambiri Kukonzekera. Journal of Rehabilitation and Prevention Cardiopulmonary . 2012; 32 (4): 210-218. do: 10.1097 / hcr.0b013e31825828f4.
> Cugusi L, Manca A, Dragone D, et al. Kuyenda kwa Nordic kwa Utsogoleri wa Anthu Ndi Matenda a Parkinson: Kusanthula Kwambiri. Pm & r . 2017. do: 10.1016 / j.pmrj.2017.06.021.
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> Warlop T, Detrembleur C, Lopez MB, Otsatira G, Lejeune T, Jeanjean A. Kodi Nordic Walking ikubwezeretsanso gulu lachilengedwe la kusiyana kwa matenda a Parkinson? Journal of NeuroEngineering ndi Kukonzanso . 2017; 14 (1). lembani: 10.1186 / s12984-017-0226-1.