Cov Kev Pab ntawm Aerobic, Interval, thiab Kev Coj Ua Kev Coj Ua
Kev qoj ib ce yog pom zoo kom yog ib txoj hauv kev los tiv thaiv thiab kho cov metabolic syndrome. Tab sis qoj ib ce txhais tau tias txawv rau cov neeg sib txawv. Tej zaum koj yuav xav tias kev taug kev mus los yog txaus, lossis yog tias koj xav khiav los yog nqa cov nyhav. Cov kws tshawb nrhiav yog saib hom twg thiab cov nqi qoj ib ce zoo tshaj plaws los txo koj cov kev txaus ntshai.
Metabolic Syndrome
Yog tias koj tus kws kho mob tau hais tias koj muaj cov metabolic syndrome lossis koj tab tom yuav muaj kev tsim, nws tsis yog koj ib leeg xwb.
Txog li ntawm ib feem peb ntawm cov neeg Mis Kas txhua tus ua tau raws li cov txheej xwm no. Metabolic Syndrome no ua rau koj muaj kab mob plawv, mob ntshav qab zib, thiab ntshav qab zib.
Cov txheej xwm rau cov mob metabolic yog tias koj muaj peb lossis ntau dua ntawm cov hauv qab no:
- Muaj roj ntau nyob ntawm koj lub duav rov qab : Cov kab mob sib npaug los yog siab tshaj 102 centimeters rau cov txiv neej, 88 centimeters rau cov poj niam.
- Cov ntshav triglycerides hauv koj cov ntshav : Triglycerides sib npaug los yog ntau tshaj 150 mg / dL
- Qes tsawg ntawm hom roj cholesterol hauv koj cov ntshav : HDL roj cov roj sib npaug los yog tsawg dua 40 mg / dL
- Ntshav siab: Systolic sib npaug los yog ntau dua 130 mmHg lossis diastolic sib npaug los yog ntau tshaj 85 mmHg
- Cov ntshav qab zib : Cov hwj huam sib luag kom sib npaug los yog siab tshaj 100 mg / dL
Qoj ib ce, noj zaub mov, thiab hnyav tuaj yeem txhim kho tau ntau cov kev ntsuas thiab thim rov qab los sis tiv thaiv cov mob metabolic syndrome.
Kev Tawm Tswv Yim Qhia Tawm rau Metabolic Syndrome
Lub plawv-noj qab nyob zoo lub cev tawm tswv yim los ntawm American Heart Association thiab National Heart, Lub ntsws, thiab Lub Hli Lub Plaub Lub Tsev Txheeb xyuas cov kev qoj ib ce , uas yog hu ua cardio qoj ib ce.
Tus nqi thiab hom kev pom zoo los tiv thaiv lossis kho cov mob metabolic syndrome yog:
- Tau txais 150 feeb toj ib lub lim tiam ntawm kev siv lub cev ua kom muaj zog.
- Kev ua si yuav tawg tuaj rau hauv kev cobqhia ntawm 10 feeb lossis ntau dua hauv ib hnub.
- Kev txhim kho taug kev (3 mais ntawm ib teev los yog ceev dua) yog ib qho piv txwv ntawm kev siv qoj ib ce, tab sis txhua yam kev ua uas cuam tshuam koj lub plawv dhia.
Txoj kev siv qhov nruab nrab yog qhov nce koj lub plawv dhia mus rau thaj tsam ntawm 50 feem pua ntawm koj lub plawv dhia siab tshaj plaws. Koj ua tsis taus pa tshaj qhov qub, tiam sis tseem tuaj yeem hais tau lus tag nrho. Cov kev ua si uas tsis yog kev taug ko taw muaj xws li tsheb kauj vab tom tsawg dua 10 mais ntawm ib xuab moos, dej aerobics, twv ntaus pob tw, lossis ntaus seev cev.
Kev siv zog ntawm kev siv dag zog yog muaj xws li khiav, caij tsheb kauj vab, ceev dua, aerobic dancing, singles tennis, thiab txhua yam kev ua uas coj koj lub plawv dhia mus txog 70 mus rau 85 feem pua ntawm koj lub plawv dhia siab tshaj plaws. Koj tsuas yog muaj peev xwm hais tau lus luv luv.
Muaj ntau cov neeg taug kev qoj qis, xws li Fitbit, khiav qis tshaj-mus-vigorous ce exercise . Nyob rau ntawm Fitbit, cov no hu ua active minutes. Kuaj xyuas tias qhov kev ntsuas ntawd tuaj yeem pab koj kom paub tseeb tias koj tau txais qoj ib ce txaus txhua hnub.
Cov lus pom zoo no tsis yog hais txog kev cob qhia caij nyoog, uas yog teebmeem ntawm kev siv ntau dua hauv kev ua haujlwm aerobic mus nce koj lub plawv dhia. Kev ua haujlwm qoj (lossis cov leeg ua kom muaj zog) tsis hais txhua yam, txawm tias lub zog ua haujlwm ob hnub hauv ib lub limtiam raug pom zoo rau kev noj qab haus huv thiab kev nyab xeeb hauv US Department of Health thiab Human Services '2008 Cov Lus Qhia Txog Kev Ua Haujlwm rau Cov Neeg Asmeskas.
Cov kws tshawb nrhiav tau tshawb xyuas tias cov hom kev qoj ib ce kuj muaj txiaj ntsig los txo cov kev txaus ntshai ntawm cov mob metabolic syndrome.
Teebmeem ntawm Aerobic Exercise Alone thiab Thaum Tuag Nrog Kev Coj Zog
Ib qho kev ntsuas ntawm 16 qhov kev sim randomised tswj kom paub seb qhov aerobic ce los yog ib ce ua ke ntawm aerobic thiab cov ua haujlwm tsis muaj teeb meem rau cov neeg mob muaj metabolic syndrome. Lawv cov ntaub ntawv ntsuam pom cov ntsiab lus no:
- Aerobic ce muaj zog : Aerobic ce ib leeg ua tau zoo hauv lub cev qhov Performance index Performance Index (BMI), duav circumference, triglycerides, thiab ob leeg systolic thiab diastolic ntshav siab thaum muab piv rau cov neeg uas tau siv nrog cov neeg mob uas tseem nyob hauv lub cev. Lwm cov kev pab ntawm aerobic qoj ib ce muaj xws li txo lub cev hnyav, rog hnoos, yoo mov ntshav qab zib, thiab LDL cov roj cholesterol. Cov neeg uas nyiam aerobic ce tau zoo dua qub kev qoj ib ce raws li ntsuas los ntawm VO2peak . Interestingly, HDL cholesterol levels tau hloov tsis tau.
- Cov kev pabcuam qoj ib ce : Ua ke aerobic thiab ua haujlwm qoj ib ce tuaj yeem kho lub neej nyob ib puag ncig, systolic ntshav siab, thiab roj cholesterol. Ib yam li nrog aerobic ce ib ce, aerobic fitness tau zoo tuaj raws li pom los ntawm VO2peak ntsuas. Lwm cov kev ntsuas tau tsis hloov hlo li.
- Cov teebmeem ntawm txoj kev siv qoj ib ce : Aerobic qoj ua tau zoo zuj zus ntxiv rau cov neeg uas siv qis qis (xws li khiav) thiab cov uas nyiam ua ke nrog kev siv qoj ib ce (xws li kev taug kev ceev) ntxiv rau txoj kev kawm. Siv zog ua haujlwm yog tus khiav thaum nws tuaj yeem txo cov ntshav siab. Yeej tsis muaj qhov sib txawv ntawm kev siv qoj ib ce rau lwm cov txiaj ntsig.
- Kev qoj ib ce nyob ib leeg : Tsis muaj kev kawm txog kev qoj ib ce nyob nrog, tab sis tus sau phau ntawv taw rau lwm cov kev tshawb fawb uas hais tias nws yuav pab tau thiab qhia kom paub ntau ntxiv kev tshawb fawb ntxiv.
Qhov loj ntawm qhov txiaj ntsim ntawm cov txiaj ntsig yog qhov tseem ceeb tab sis tsawg. Qhov no ua rau lo lus nug hais txog seb lawv puas yuav ua rau qhov sib txawv hauv cov txiaj ntsim kev noj qab haus huv. Koj lub duav tau qis, tab sis qoj ib ce yuav tsis txaus kom koj tau qis dua qhov teeb meem ntawm cov metabolic syndrome. Koj cov kev kuaj ntshav yuav zoo dua, tab sis nws txhais tau tias koj tsis tshua mob plawv los yog mob hlab ntsha tawg? Cov neeg tshawb fawb nco ntsoov tias qhov kev ua si yog ib txoj hauv kev tswj cov metabolic syndrome. Txo sijhawm tag nrho lub sijhawm , kev txhim kho kev noj haus, thiab kev pw tsaug zog zoo dua yog lwm cov tswv yim los txo qis qis.
High-Intensity Interval Training (HIIT)
Ntau cov kev ua haujlwm nrov aerobic interval thiab cov kev zov me nyuam muaj xws li tawg ntho ntawm cov kev siv zog dua, xws li rov ua dua ntawm ib lub sij hawm taug kev, los sis qeeb qeeb qeeb rau ob peb feeb. Txawm cov hom aerobic workouts zoo dua rau cov mob metabolic no tseem yog ib qho lus qhib. Thaum muaj qee cov kev tshawb fawb qhia tau tias lawv muaj ntau cov nyhuv tshaj qhov siv qoj ib ce, cov kev tshawb fawb tau tsawg thiab qee qhov tsis zoo. Nws yog ntxov dhau los hais tias HIIT zoo dua. Tab sis yog tias koj nyiam HIIT cov kev ua haujlwm, lawv yuav tsum muaj yam tsawg kawg nkaus li cov nyhuv ua lwm yam kev ua haujlwm ntawm aerobic.
Treadmills, elliptical trainers, thiab cov caij tsheb kauj vab feem ntau muaj toj los yog ceev interval pre-programmed rau koj siv. Yog tias koj nyiam taug kev los yog khiav tawm nraum zoov, muaj ntau txoj hauv kev ntxiv pob ntxiv ntawm kev siv ntau dua rau koj cov kev ua haujlwm. Tig nce, tackle toj, los yog siv stairs los txhawb koj lub plawv dhia.
Kev Tiv Thaiv Kev Tiv Thaiv thiab Txoj Cai ntawm Metabolic Syndrome
Saib zoo ntawm kev ua haujlwm ntawm kev ua haujlwm, ua haujlwm nyob rau ntawm Cooper Clinic hauv Dallas, Texas tau saib seb tshaj li 7,400 tus neeg koom hauv lawv cov kev mus qoj ib ce metabolic syndrome. Lawv pom tias 15% feem pua ntawm cov kev tshawb fawb tau tsim cov metabolic syndrome thiab rov tuaj yeem rov qab saib lawv tus nqi qis thiab hom kev qoj ib ce thiab seb lawv puas ua raws li cov lus qhia hauv Tebchaws Asmeskas :
- Ntsib cov tswv yim pom zoo rau kev ua qoj ib ce ob zaug ib lub lim piam txo qhov kev pheej hmoo ntawm metabolic syndrome los ntawm 17 feem pua, ywj siab ntawm aerobic ce.
- Sib ntsib tswv yim pom zoo rau ob leeg aerobic thiab ua hauj lwm qoj ib ce txo txoj kev pheej hmoo ntawm metabolic syndrome los ntawm 25 feem pua.
- Piv nrog tsis muaj kev tsis qoj ib ce, ua hauj lwm qoj ib ce rau tsawg tshaj li ib xuab moos hauv ib lub lim piam txo qhov teeb meem ntawm metabolic syndrome los ntawm 29 feem pua. Kev siv ntau tshaj ib xuab moos hauv ib lub lim tiam ntawm kev ua haujlwm tsis ua haujlwm tsis muab lwm yam kev txo kev pheej hmoo.
Cov txiaj ntsim tau los no qhia tau tias koj yuav txo tau koj txoj kev pheej hmoo ntawm metabolic syndrome los ntawm kev siv cov lus tso tawm kom ua hauj lwm, ntxiv nrog rau cov kev tawm dag zog ntawm aerobic.
Kev qoj ib ce yog kev sib zog ua kom muaj zog . Koj tuaj yeem nqa tes taw hnyav li cas , siv cov khoom siv dag zog-ntaus pob tesniv, siv cov khoom ua haujlwm, lossis ua lub cev ua si xws li kev thawb, nais khu, thiab cov rooj zaum.
Lo Lus Ntawm
Txawm koj taug kev, caij tsheb kaujvab, seev cev, khiav, lossis nqa qhov nyhav, koj yuav muaj peev xwm txo koj txoj kev pheej hmoo ntawm metabolic syndrome. Ua li cas koj nyiam tshaj plaws thiab sim ntau hom kev qoj ib ce rau txuj lom tej yam. Yog tias koj hnav lub tsom kwm saib xyuas, xyuas koj cov feeb tso ua ke seb koj puas mus cuag cov nqi pom zoo txhua lub lim tiam. Yog tias tsis yog, sim ua kom koj lub sijhawm tsis tshee zog. Tsis txhob tseg qhov ua haujlwm qoj ib ce thiab, saum toj no, nrhiav kev ua ub no uas muaj kev lom zem kom koj thiaj li ua tau lawv.
> Qhov chaw:
> Bakker ECAA, Lee DC, Sui X, li al. Association ntawm Kev Coj Ua, Kev Ywj Pheej ntawm thiab Sib Koom Nrog Kev Tua Hluav Taws Xob, Nrog Kev Ntseeg ntawm Metabolic Syndrome. Mayo Clinic Proceedings . 2017; 92 (8): 1214-1222. doi: 10.1016 / j.mayocp.2017.02.018.
> Kessler HS, Sisson SB, Luv KR Qhov Muaj Peev Xwm Sij Hawm Rau Kev Siv High-Intensity Interval Training los txo cov mob Cardiometabolic Risk. Cov tshuaj tua kab mob . 2012; 42 (6): 489-509. doi: 10.2165 / 11630910-000000000-00000.
> Ostman C, Ntse NA, Morcos D, Duller A, Ridley W, Jewiss D. Cov Kev Nyuaj Siab ntawm Kev Xyaum Ua Haujlwm Ntawm Cov Haujlwm Kuaj Mob hauv Cov Neeg Mob Nrog Metabolic Syndrome: Kev soj ntsuam thiab Kev Ntsuas Meta. Kab mob Diabetology . 2017; 16 (1). doi: 10.1186 / s12933-017-0590-y.
> Lub Cev Lub Cev. Tebchaws Lub Plawv, Lub Ntsws, thiab Lub Tsev Ntshav. https://www.nhlbi.nih.gov/node/24059.
> Tiv Thaiv thiab Kho Mob Metabolic Syndrome. American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/Prevention-and-Treatment-of-Metabolic-Syndrome_UCM_301927_Article.jsp#.WoXvEedG3x8.