Malangizo Othandiza Kuphunzitsidwa kwa Aerobic ndi Resistance
Anthu omwe ali ndi kachirombo ka HIV kawirikawiri amachita masewera olimbitsa thupi kusiyana ndi momwe akufunira kuti akhale ndi thanzi labwino komanso kuchepetsa zotsatira za kugonana kwa nthawi yaitali, malinga ndi kafukufuku wochokera ku Case Western Reserve University. Izi zikuwoneka kukhala zowona makamaka kwa iwo amene amazifuna kwambiri.
Malinga ndi lipotili, amayi ambiri amagwiritsa ntchito maola 2.4 pa sabata, pamene amuna amachitira pang'ono maola 3.5 pa sabata.
Komabe, poyenda sanachoke pazinthu zamakono, mitengoyi inagwa kwambiri. Kawirikawiri, amayi ankachita masewera oposa ola limodzi pa sabata ndipo pamene amuna ambiri ankachita zambiri, iwo ankachita mozama kwambiri.
Zolinga zosiyana zolimbitsa thupi
Zotsatira za kuchepetseratu ntchito ya anthu omwe ali ndi kachilombo ka HIV zimakhala zovuta kwambiri, makamaka popeza matenda a nthawi yayitali angathe kukhazikitsa msanga kuti asakhale ndi kachirombo ka HIV monga matenda a mtima ndi matenda otupa mthupi (nthawi zambiri 10 kwa zaka 15 chisanakhale cha anthu ambiri).
Komanso, anthu omwe ali ndi kachilombo ka HIV omwe ali ndi zaka zopitirira makumi asanu ndi awiri (50) omwe sakhala ndi ntchito zochepa zolimbitsa thupi, zomwe zimatchulidwa ndi zomwe zimatchulidwa ndifupipafupi (SPPB) Achikulire omwe alibe kachilombo ka HIV ndi ofanana ndi SPPB.
Mosiyana ndi zimenezi, phindu la pulogalamu ya thupi lodziwikiratu, ngakhale kwa iwo omwe ali ndi mphamvu yochepetsera chitetezo cha thupi, ziri bwino, kuphatikizapo
- Kupititsa patsogolo mu ma levelid (mafuta)
- Kupititsa patsogolo patsogolo pa insulini kukana (zomwe zimayambitsa matenda a shuga )
- Kupititsa patsogolo kwa kukula kwa minofu ndi mphamvu, kuchepetsa zotsatira za kuwonongeka kapena kulemera
- Kupititsa patsogolo mtima m'mtima , kuchepetsa chiopsezo cha mtima ndi zilonda
Kupenda kafukufuku khumi ndi umodzi ku zotsatira za masewera olimbitsa thupi pa anthu omwe ali ndi kachirombo ka HIV kunayendetsedwa ndi ofufuza a University of Washington ku Seattle.
Cholinga chake sichinali kungokhala ndi zotsatira za aerobic ndi kukaniza maphunziro pa chiwerengero cha ophunzira, koma kuti athe kupereka malingaliro omwe amapanga mapulojekiti kwa achinyamata ndi akuluakulu.
Maphunzirowa adathandizidwa ndi American College of Sport Medicine (ACSM), yomwe inafotokozanso zolinga za anthu omwe ali ndi HIV. Zolinga zawo zinali kuphatikizapo kuchulukitsidwa kwa mphamvu, kupititsa patsogolo minofu yambiri ndi mphamvu, kuonetsetsa kuti kukula kwathanzi kumakula, ndikukhalabe ndi mphamvu zogwirizana.
MFUNDO 1: Sungani Zochita Zanu
Ziribe kanthu ngati ndinu wamng'ono komanso wathanzi kapena ngati ndinu wamkulu komanso wofooka. Zilibe kanthu ngakhale kuti chiwerengero chanu cha CD4 chimafika pati. Pulojekiti yodziŵika bwino kwa anthu onse omwe ali ndi kachilombo ka HIV imaphatikizapo maphunziro a aerobic ndi resistance, poyang'ana zolinga zomwe zingakhalepo mosalekeza panthawi zonse komanso pulogalamuyi.
Musamangodzipangira zonse-aerobics, yoga yoga, kapena machitidwe onse okweza zolemera. Sakanizani kuti mugwirizane bwino pakati pa minofu yowonjezera ndi kuwonjezera mapapu / mtima wamtima. Pofuna kukhazikitsa ndondomeko yowononga thupi, cholinga chake ndi izi:
- Achikulire zaka 18 ndi kupitilira: Pakati pa mphindi 30 mpaka 60 aerobic amatha masiku atatu pamlungu kuphatikizapo kukana / kuphunzitsa mphamvu zokhudzana ndi magulu asanu a minofu kwa masiku awiri kapena atatu pa sabata (kuyambira pazigawo zitatu zobwerezabwereza)
- Okalamba achikulire omwe ali ndi matenda opatsirana (kutanthauza kunenepa kwambiri kwa m'mimba, kuthamanga kwa magazi, kutsekula kwa mafuta m'thupi, etc.): Mphindi 45 yogwiritsira ntchito aerobic poyambira ndi kukaniza maphunziro (kuyambira pa magawo awiri mpaka khumi)
- Anthu okalamba, ofooka: Pakati pa mphindi zisanu ndi zisanu ndi ziwiri za ntchito ya aerobic, monga kuloledwa, kwa masiku atatu kapena asanu pa sabata limodzi ndi kukaniza maphunziro masiku atatu pa sabata (magawo 15 mpaka 20 mphindi)
MFUNDO 2: Funsani Malangizo a Ophunzira
Musanayambe maphunziro aliwonse olimbitsa thupi, funsani akatswiri oyenerera kuti muyambe pulogalamu yomwe ili yoyenera ndi yoyenera kwa inu.
Izi ndi zowona makamaka kwa anthu omwe ali ndi matenda amadzimadzi kapena aliyense amene ali ndi thanzi labwino. Musanayambe pulogalamu, zimalimbikitsidwa kuti mukakumane ndi dokotala kukambirana zolinga zanu ndi kuonetsetsa kuti palibe zolepheretsa zaumoyo zomwe zingakuike pa chiopsezo chosafunikira.
Ngakhale kwa achinyamata, anthu odwala, ganizirani kukomana ndi aphunzitsi a zamasewera kapena ophunzitsidwa chilolezo asanayambe pulogalamu (ngakhale nyumba yochokera m'modzi). Izi sizidzangowonjezera mawonekedwe komanso kukonzekera bwino, kungachepetse chiopsezo chovulala chogonana.
Okalamba, okalamba, funsani dokotala wanu, ndikuyesetsani kuti muyesetse kuyesa mapepala komanso kuti muzindikire VO2max yanu, yomwe imayesa mphamvu yanu yamapapu. Maulendo apitalo angapangitse kusintha kwa zolembazi zapadera ndikuonetsetsa kuti zolinga zanu ndizofunikira komanso zolinga.
MFUNDO 3: Sankhani Choyenera Kwa Inu
Si zachilendo kuti anthu, omwe ali ndi kachilombo ka HIV kapena opanda, adzalumphire-choyamba kuti akhale olakalaka, "khalani oyenerera" pokhapokha atangotentha mkati mwa miyezi kapena masabata. Kwa anthu omwe ali ndi kachilombo koyambitsa matendawa, kawirikawiri pulogalamuyi imakhudzana ndi zotsatirazi:
- Kuchita masewera olimbitsa thupi kwa mphindi 20 kapena pang'ono
- Kuperewera kwa masewera olimbitsa thupi mwamphamvu kapena nthawi
- Zosokonezeka magawo
Pofuna kuthana ndi izi, onetsetsani kuti mukuyamba ndi pulogalamu yeniyeni imene ikukuvutitsani koma ndikukupatsani chitsimikizo cha kupititsa patsogolo. Yambani choyamba mwa kusankha ntchitoyo yoyenera pa moyo wanu komanso mphamvu zamakono.
Mwachitsanzo, achikulire okalamba angayambe ndi machitidwe osakanikirana a makina osindikizira, zilembo za miyendo, miyendo ya miyendo, mapepala oyendetsa mapazi, latplates, latplates, ndi mapuloteni. Zosankha zoyenera kugwiritsidwa ntchito pa gululi zingakhale monga kuyenda, njinga, kukwera masitepe, kapangidwe ka pulasitala, kapena gulu la aerobics.
Mosiyana ndi zimenezi, akuluakulu kapena achikulire angafune kuganizira za makina a isokinetic, makina olemera, kapena makina a mpira omwe amachititsa kuti azilamulira kwambiri pamene akuchotsa pulogalamu ya aerobics ndi kuyenda kochepa kapena kuyendetsa njinga.
MFUNDO 4: Yambani Mwachidziwitso, Kupita Patsogolo Pang'onopang'ono
Pomwe chizoloŵezi cholimbitsa thupi chikukhazikitsidwa, pang'onopang'ono kuwonjezeka kwambiri pa masabata asanu ndi limodzi oyambirira, pofuna kukwaniritsa zolinga zotsatirazi:
- Okalamba akuluakulu: Afuna kukweza mitima ya anthu 50 mpaka 85 peresenti kuchokera kumayambiriro otsogolera pochita masewero olimbitsa thupi pamene akuwonjezera kukaniza maphunziro atatu kapena anayi ndi zolemera zazikulu koma kubwereza mobwerezabwereza (pakati pa 4 mpaka 8)
- Akuluakulu omwe ali ndi matenda opatsirana pogonana : Kufuna kuwonjezera kuchuluka kwa mtima kwa 60 mpaka 90 peresenti kuchoka pazomwe mukuyambira pa nthawi yopuma pochita masewera olimbitsa thupi pamene mukuwonjezera kukaniza maphunziro kuchokera pazokambirana 10 pa nthawiyi mpaka 15, kenako,
- Anthu okalamba, ofooka: Cholinga chowonjezera kuchuluka kwa ntchito za aerobic (monga momwe zikuyendera ndi VO2max) pakuwonjezeka pang'onopang'ono pamene mukuyenda kuchokera pulogalamu ya masewera olimbitsa thupi popanda zolemera kwa wina wolemera
MFUNDO 5: Tambani, Yambani & Tsambulani
Kaya ndinu wamkulu kapena wamkulu, nthawi zonse muzionetsetsa kuti mumadzipatsa nthawi yokwanira kuti mutsegule musanayambe komanso mutatha phunziro lililonse, mwina mphindi 10 mpaka 15. Izi zimangoteteza kupewa kuvulaza, koma zimatsimikizira kuti kutaya kwa nthawi yaitali kumaphatikizana ndi maphunziro olemera (mwachitsanzo, mapewa amawombera patsogolo, zowonongeka) zimatha kupewa.
Yoga wofatsa-komanso yin yoga, yomwe ikukula kwambiri m'zaka zaposachedwa-ingakhale yowonjezereka bwino ndi pulogalamu ya thupi lodziŵa bwino, zomwe zonsezi zimaganizira za kusinthasintha kwabwino ndi kumasulidwa pang'onopang'ono kwa minofu yolimba, ziwalo, ndi ziphuphu zomangika. Izi ndizoona makamaka kwa okalamba omwe sangachite nawo njira zowonjezereka za kukaniza, makamaka poyambira.
MFUNDO 6: Musagwiritsenso ntchito
Ntchito yowonjezereka, yovuta kwa mphindi zoposa 90 siyikulangizidwa ndipo ikhonza kukhala yopanda phindu ku zolinga zanu. Kaŵirikaŵiri anthu amaganiza kuti minofu yaikulu kapena pulogalamu yowonjezereka ya aerobics ndi maphunziro okaniza amatanthawuzira kuti chitetezo chachikulu chiteteze thupi. Izi siziri choncho.
Ngakhale kuchita masewera olimbitsa thupi kuli otetezeka kwa aliyense yemwe ali ndi kachilombo ka HIV, mosasamala kanthu za msinkhu wa zaka kapena msinkhu wa matenda, amadzipangitsa kukhalabe ndi mphamvu pa CD4 kapena kuchuluka kwa ma ARV . Ndipotu, kuphunzitsa mopitirira muyeso kungapangitse kutupa kosatha komwe kumakhala pamtima pa nthawi zambiri zomwe zimayambitsa matenda a HIV.
Kulephera kusintha, kuwonongeka kwa mgwirizano, kuwonjezeka kwa insulin kukana (chifukwa cha kuchuluka kwa cortisol), ndi kuchepa kwa masewera a testosterone ndi zina mwa zotsatira za kuphunzitsidwa mopitirira muyeso. Steroid imagwiritsa ntchito mankhwala okhawo. Nthawi zonse yesani kuchita masewera olimbitsa thupi omwe mukugwirizana ndi moyo wanu ndi diso kuti mukwaniritse zolinga zanu.
> Zotsatira:
> Yahioauoi, A .; McGough, B ;; ndi Voss, J. "Kupititsa patsogolo Malingaliro Owonetsera Umboni kwa Okalamba Odwala kachilombo ka HIV." Journal of Association of Nurses mu AIDS Care . May-June 2012; 23 (3): 204-219.
> Greene, M ;; Covinsky, K ;; Astemorski, J ;; et al. "Ubale wogwira ntchito ndi matenda a HIV ndi kufa: maphunziro a gulu." AIDS. November 28, 2014; 28 (18): 2711-2719.
> Cannon, J. "Kukhalabe Oyenera ndi HIV - Malangizo a ACSM Pangani Zochita Zotheka kwa Odwala." Dokotala wa masiku ano. October 2011; 13 (10): 86.