Isiqondiso Esiwusizo Ekuqeqesheni Aerobic and Resistance
Abantu abanesandulela ngculazi bavame ukuzivocavoca kakhulu kunalokho okudingekayo ukuqinisekisa impilo enhle nokunciphisa umthelela wokubambisana nokutheleleka kwegciwane lesandulela ngculaza isikhathi eside, ngokusho kocwaningo oluvela eCape Western Reserve University. Lokhu kubonakala kuyiqiniso ikakhulu kulabo abayidinga kakhulu.
Ngokombiko, abesifazane ngokuvamile basebenzisa amahora angu-2.4 ngeviki, kuyilapho amadoda enza okungenani amahora angu-3.5 ngesonto.
Kodwa-ke, lapho ukuhamba kwakungekho emisebenzini, amazinga awela kakhulu. Ngokwesilinganiso, abesifazane basebenze okungaphezu kwehora lokuzivocavoca ngeviki futhi, ngenkathi amadoda ngokuvamile enza okungaphezulu, enza kanjalo kakhulu kakhulu.
Izinhloso ezihlukene zokuzivocavoca
Imiphumela yokunciphisa umzimba ngokomzimba kubantu abaphila negciwane lesandulela ngculaza ingaba yinto ejulile, ikakhulukazi njengoba ukutheleleka isikhathi eside kungakhona, kubangelwa ukuthuthukiswa kungakapheli kwezimo ezingekho ngaphansi kwegciwane lesandulela ngculazi njengesifo senhliziyo nokugula kwegazi (kaningi 10 kuya eminyakeni engu-15 ngaphambi kwalesi sabantu jikelele).
Ngaphezu kwalokho, abantu abanesandulela ngculazi abaneminyaka engama-50 ababenomsebenzi omncane-ochazwe ngokuthi okuncane okuthiwa ibhethri yokusebenza ngokomzimba (SPPB) ye-10 noma ngaphansi-banokunyuka okuphindwe kasithupha ekufeni kokufaniswa Abantu abadala abane-HIV abanezinga elifanayo le-SPPB.
Ngokuphambene nalokho, izinzuzo zesimiso somzimba olwaziswayo, ngisho nalabo abanomzimba wokuzivikela omzimba, kucacile, kufaka phakathi
- Ukuthuthukisa amazinga we-lipid (fat)
- Ukuthuthukiswa kwamakaki wokumelana nesifo se-insulin (okusho ukuthi ingozi yesifo sikashukela )
- Ukuthuthukiswa kobukhulu bemisipha namandla, ukunciphisa imiphumela yokuchitha noma ukulahlekelwa isisindo
- Ukuthuthukiswa komsebenzi wezinhliziyo , ukunciphisa ingozi yokuhlaselwa yinhliziyo nokushaya
Ukubuyekezwa kwezifundo eziyi-12 ezihlukene emthelela wokuzivocavoca kubantu abane-HIV kwenziwa ngabacwaningi eNyuvesi yaseWashington e Seattle.
Ihlose ukulinganisa imiphumela kuphela yokuqeqeshwa kwe-aerobic nokumelana nabantu abaningi, kodwa ukukhokhela izincomo zokuhlela izinhlelo eziqondene namaqembu amancane namadala.
Lezi zincomo zazixhaswe kakhulu yi-American College of Sport Medicine (ACSM), eyashicilela imigomo yokuqeqesha abantu abaphila negciwane lesandulela ngculaza. Inhloso yabo yayihlanganisa ukukhulisa umthambo we-aerobic, ukuthuthukisa ubukhulu bomzimba obukhulu nokuqina, ukuqinisekisa ukukhula okuqhubekayo emanzini empilo, nokugcina amandla okubamba nokuqina.
I-TIP 1: Linganisa Ukuzivocavoca Kwakho
Akunandaba ukuthi usemncane futhi unempilo noma uma usukhulile futhi ukhululekile. Akunandaba ngisho nokuphakama noma ukwehlisa inani lakho le- CD4 . Uhlelo lokuqeqesha olwaziwayo lwabantu bonke abaphila negciwane lesandulela ngculaza luhlanganisa kokubili ukuqeqeshwa kwe-aerobic nokumelana nokugxila ekugxilweni kwezinjongo ezifinyelelekayo ngokuqhubekayo kokubili ngesikhathi kanye nokuqina kwezinhlelo.
Ungazitholi kubo bonke-aerobics, yoga yonke, noma yonke imiyalo yokuphakamisa isisindo. Hlanganisa ukuze unikeze ibhalansi enhle phakathi kokukhula kwemisipha enomzimba nokukhula kwamaphaphu / amandla omzimba. Ukuze uqalise uhlelo olusebenzayo lokuzivocavoca, uhlose imigomo elandelayo:
- Abantu abadala abaneminyaka engu-18 nangaphezulu: Phakathi kwemizuzu engama-30 kuya kwengu-60 yokuzivocavoca kwama-aerobic izinsuku ezintathu ngesonto kuhlangene nokuqeqeshwa ukuphikiswa / amandla okubandakanya ngamunye wamaqembu amahlumela amahlanu izinsuku ezimbili kuya kwezintathu ngesonto (ukuqala ngezigaba ezintathu zokuphindaphinda izikhathi ezingu-10)
- Abantu abadala abadala abane-syndrome ye-metabolic (okungukuthi, ukukhuluphala kwesisu, isisindo somfutho wegazi ophezulu, i-cholesterol ephezulu, njll): imizuzu engu-45 yokuzivocavoca kwe-aerobic ngokulandelana nokuqeqeshwa okuphikisanayo (ukuqala ngezikhathi ezimbili zokuphindaphindiwe kwezinsuku ezingu-10)
- Abantu abadala, ababuthakathaka: Phakathi kwemizuzu emihlanu nengama-60 yomsebenzi we-aerobic, njengokubekezela, izinsuku ezintathu ukuya kwezinhlanu ngesonto kuhlangene nokuqeqeshwa kokumelana nezinsuku ezintathu ngesonto (imizuzu engu-15 kuya kweyingu-20 yemizuzu)
I-TIP 2: Funa iseluleko sochwepheshe
Ngaphambi kokuqala noma yikuphi ukuqeqeshwa komzimba, thintana nochwepheshe abafanele ukuqinisekisa ukuthi uqala uhlelo oluphephile nolulungele wena.
Lokhu kuyiqiniso ikakhulu kubantu abane-syndrome ye-metabolic noma noma ubani onempilo empofu. Ngaphambi kokuqala uhlelo, kunconywa kakhulu ukuthi uhlangane nodokotela ukuze uxoxe ngezinhloso zakho futhi uqinisekise ukuthi akukho zithiyo zempilo ezingakubeka engozini engadingekile.
Ngisho nangabantu abancane, abanempilo, cabanga ukuhlangana nomqeqeshi wemithi yezemidlalo noma umqeqeshi onelayisense ngaphambi kokuqala uhlelo (ngisho nendawo esekelwe ekhaya). Lokhu ngeke kuqinisekiswe kuphela ukuthi ifomu elifanele nokulungiselela, linganciphisa kakhulu ingozi yokulimala okuhlobene nokuvivinya umzimba.
Kubantu abadala, ababuthakathaka, funa okuvela kudokotela wakho, ngokufanele ukwenza ukuhlolwa kwe-treadmill nokuqinisekisa ukuthi yi-VO2max yakho, elinganisa amandla akho emaphaphu. Ukuvakashelwa okulandelayo kunganquma ukuthuthukiswa kulezi zimpawu zokuqala futhi uqinisekise ukuthi imigomo yakho yokuqeqesha ihamba kahle futhi ihloselwe.
I-TIP 3: Khetha Okulungile Kwakho
Kuyinto evamile ukuthi abantu, abanesandulela ngculaza noma abangenayo, bagxilise ikhanda kuqala, bahlale "bafanele" isimiso sokushisa phakathi nezinyanga noma ngisho namasonto. Kubantu abane-HIV, ukwehluleka kohlelo ngokuvamile kuvame ukuhambisana nalezi zinto ezilandelayo:
- Isikhathi sokuzivocavoca okuncane okuyimaminithi angu-20 noma ngaphansi
- Ukungabi nokuthuthuka kokuzivocavoca noma isikhathi
- Izikhathi ezingekho
Ukuze unqobe lokhu, qiniseka ukuthi uqala ngohlelo oluyiqiniso olwenza izinselelo kuwe kepha lusakunika isiqiniseko sokuthuthukiswa okumakwe. Qala kuqala ngokukhetha umsebenzi ohambisana nendlela yakho yokuphila kanye nomthamo wamanje wokuqeqesha.
Ngokwesibonelo, abadala asebekhulile bangase bafune ukuqala ngomshini ohlangene wokunyathelisa, isandiso somlenze, ama-curls omlenze, i-shoulder press, ama-latlds lat, ama-curce ama-bicep, kanye nama-diplemps. Izinketho ze-Aerobic ezifanele kuleli qembu zingafaka ukugijima, ukuhamba ngebhayisikili, ukunyuka kwezititela, ukuhamba ngezinyawo, noma isigaba se-aerobics group.
Ngokuphambene, abadala abadala noma abadala bangase bafune ukugxila kumishini ye-isokinetic, imishini yokusika, noma imishini yebhola ehlinzeka ngokulawula okukhulu ngenkathi ekhahlela uhlelo lokuvivinya umzimba nge-cycling ehamba kancane noma ehamba phambili.
ISIPHUMA 4: Qala ngokulinganayo, Intuthuko Ngokushesha
Uma sekuqalwa isimiso sokuzivocavoca, kancane kancane ukwandisa amandla ngaphezu kwamasonto ayisithupha okuqala, okuhloswe ngezinhloso ezilandelayo:
- Abantu abadala abancane: Ukuhlose ukuphakamisa isilinganiso senhliziyo ngamaphesenti angu-50 kuya kwangu-85 kusukela ekuphumuleni kokuqala ngesikhathi sokuzivocavoca kwe-aerobic ngenkathi ukwandisa ukuqeqeshwa kokuphikiswa kusuka kumatethi amathathu kuya kwezine ngezinsimbi eziphakeme kodwa okuphindaphindiwe okuphansi (phakathi kwezingu-4 kuya kwezingu-8)
- Abantu abadala abane-syndrome ye-metabolic: Inhloso yokwandisa izinga lokushaya kwenhliziyo ngamaphesenti angu-60 kuya kwangu-90 ukusuka ekuphumuleni kokuqala ngesikhathi sokuzivocavoca kwe-aerobic ngenkathi ukwandisa ukuqeqeshwa kokuphikiswa kusuka eziphindwe izikhathi ezingu-10 ngokusetha ku-15 futhi, kamuva, amasethi amabili kuya kwamathathu
- Abantu abadala, ababuthakathaka: Bahlose ukwandisa ukusebenza kwemisebenzi ye-aerobic (njengoba kulinganiswa yi-VO2max yakho) ngokukhula kancane kancane ngenkathi usuka ohlelweni lokuzivocavoca ngaphandle kwezinsimbi kuya kwesisindo
I-TIP 5: Yula, Yula & Hamba
Kungakhathaliseki ukuthi usemusha noma omdala, qinisekisa ukuthi uzinike isikhathi esanele sokwelula ngaphambi nangemva kwesikhatsi ngasinye, cishe imizuzu engu-10 kuya kwemizuzu engu-15. Lokhu akusizi nje ukuvimbela ukulimala, kodwa kuqinisekisa ukuthi ukulahlekelwa isikhathi eside ukuguquguquka okuvame ukuhambisana nokuqeqeshwa okunzima (isb. Amahlombe okugwedla phambili, ukuqina kwe-hamstrings) kungavinjelwa.
I-yoga ye-gentle-kanye ne-yin yoga, ekhula ekuthandweni eminyakeni yamuva-ingaba isici esihle sokuthola imithi yokuzivocavoca, okubili kokubili okugxila ekuguqulekeni nasekukhululweni kancane kancane kwemisipha eqinile, amalunga, nezicubu ezihlangene. Lokhu kuyiqiniso ngokukhethekile kubantu abadala asebekhulile abangakwazi ukuhlanganyela emaqenjini amaningi aqinile okuqeqeshwa ukuphikiswa, okungenani ekuqaleni.
I-TIP 6: Ungadluli
Umsebenzi omude, okhuthele emaminithini angaphezu kwengu-90 awuneluleki futhi kungenzeka, eqinisweni, awunamathele emigomweni yakho yokuqeqesha. Ngokuvamile abantu bazocabanga ukuthi imisipha emikhulu noma uhlelo oluqinile lokuvivinya umzimba kanye nokuqeqeshwa kokumelana nakho kuzohumusha ekusebenzeni okukhulu kwamagciwane. Lokhu akunjalo nje.
Nakuba ukuzivocavoca kuphephile kuwo wonke umuntu onesandulela ngculaza, kungakhathaliseki ukuthi udala kangakanani noma isigaba sokutheleleka, ukuzivocavoca akusho neze umthelela kumuntu we- CD4 noma umthamo wegciwane . Eqinisweni, ukuqeqeshwa ngokweqile kungase kwenezele ekuvuvukala okungapheli okusenhliziyweni yezinhlobo eziningi ezingakapheli isikhathi eside ezihlobene nokutheleleka kwegciwane lesandulela ngculazi eside.
Ukulahlekelwa kokuguquguquka, ukulimala okuhlangene, ukwanda kwe-insulin ukumelana (ngenxa yezinga le-cortisol elikhuphukile), nokunciphisa amazinga e-testosterone kungomunye wemiphumela yokuqeqeshwa ngokweqile. I-steroid isebenzisa kuphela ukuhlanganiswa kokukhathazeka. Hlala uqala uhlelo lokuzivocavoca oluhambisana nokuphila kwakho ngeso lokugcina imigomo yakho ngokuhamba kwesikhathi.
> Imithombo:
> Yahioauoi, A .; McGough, B .; kanye noVoss, J. "Ukuthuthukiswa kwezincomo ezisekelwe ebufakazini kubantu abadala asebekhulile abanegciwane lesandulela ngculazi." I-Journal ye-Association of Nurses e-AIDS Care . May-Juni 2012; 23 (3): 204-219.
> Greene, M .; Covinsky, K .; Astemorski, J .; et al. "Ubuhlobo bokusebenza ngokomzimba nesifo se-HIV nokufa: isifundo seqembu." AIDS. Novemba 28, 2014; 28 (18): 2711-2719.
> Cannon, J. "Ukugcina Ufanelekile ngeHIV - Izikhombandlela ze-ACSM Yenza Ukuzivocavoca Kungenzeka Ezigulini." I-Dietician yanamuhla. Okthoba 2011; 13 (10): 86.