Isikhokelo esiSebenzayo kuQeqesho lwe-Aerobic kunye noKhuselo
Abantu abanentsholongwane kaGawulayo kaninzi benza umsebenzi ongaphantsi kakhulu kunyanzelekile ukuqinisekisa ukuphucula impilo kunye nokunciphisa impembelelo enxulumene nokusuleleka kwexesha elide le-HIV, ngokubhekiselele kuphando oluvela kwi-Case Western Reserve University. Oku kubonakala kukunyanisekileyo kwabo bafuna kakhulu.
Ngokombiko, abafazi ngokubanzi basebenzisa umyinge wama-2.4 iiyure ngeveki, ngelixa amadoda enza okungakumbi kwiiyure ezingama-3.5 ngeveki.
Nangona kunjalo, xa ukuhamba kwakungabandakanywa kwiimimiselo, amaxabiso awela ngokukhawuleza. Ngokomyinge, abafazi babengazange baveze ngaphezu kweyure ngeliviki kwaye, ngelixa abantu besenza ngokubanzi, benza ngokuncinane kakhulu.
Iinjongo zoPhulo
Imiphumo yokunciphisa imisebenzi eyenziwa ngabantu abanentsholongwane kaGawulayo inokuba yinto enzulu, ngokukodwa ekubeni ukusuleleka kwexesha elide kunokubangela ukuphuhliswa kwangaphambi kwexesha elingekho phantsi kwe-HIV njengentliziyo yesifo kunye ne-osteoporosis (kaninzi 10 ukuya kwiminyaka eyi-15 phambi kobonke abantu).
Ngaphezu koko, abantu abanentsholongwane kaGawulayo abangaphezu kweminyaka engama-50 ababenomsebenzi omncinci-ochazwa yinto ebizwa ngokuba yi-short-acting battery (SPPB) eyi-10 okanye ngaphantsi-banokunyuka ngokuphindaphindiweyo ezintandathu kwimeko yokufa xa kuthelekiswa Abantu abadala abane-HIV abanezinga elifanayo le-SPPB.
Ngokwahlukileyo, iinzuzo zeprogram yokufumana imfuyo enolwazi, kwanabo abanomzimba omzimba oncitshiswayo, kucacile, kuquka
- Ukuphuculwa kwamanqanaba e-lipid (amanqatha)
- Ukuphuculwa kweempawu zokuxhathisa i-insulin (ebeka ingozi yesifo sikashukela )
- Ukuphucula ubukhulu bemisipha kunye namandla, ukunciphisa imiphumo yokuchitha okanye ukulahleka kwesisindo
- Ukuphucula umsebenzi wenhliziyo, ukunciphisa umngcipheko wokuhlaselwa kwintliziyo kunye neentlobo
Ukuphononongwa kwezifundo ezili-12 ezahlukeneyo kumthelela wokuzivocavoca kubantu abane-HIV kwenziwa ngabaphandi kwiYunivesithi yaseWashington e Seattle.
Injongo yokulinganisela kuphela imiphumo yokuqeqeshwa kwe-aerobic kunye noxhatshazo kubantu abafundwayo, kodwa ukufumana iingcebiso malunga nokuyila iiprogram ezithile kumabini amancinci nangaphezulu.
Ezi ngcebiso zaxhaswa kakhulu yi-American College of Sport Medicine (ACSM), eyapapasha iinjongo zoqeqesho kubantu abaphila ne-HIV. Injongo yabo yayiquka ukwandisa umthamo we-aerobic, ukuphucula ubukhulu bomzimba kunye namandla, ukuqinisekisa ukukhula okuqhubekayo kumanqanaba omzimba, nokugcina amandla okubamba kunye nokuqina.
I-TIP 1: Ukulinganisela imiSebenzi yakho
Akunandaba nokuba usemncinci kwaye unempilweni okanye ukuba udala kwaye unobuthakathaka. Akunandaba nokuba iphakamileyo okanye i- CD4 yakho ingaba yimalini. Inkqubo yokuqeqeshwa kolwazi kubo bonke abantu abaphila ne-HIV kubandakanya ukuqeqeshwa kwe-aerobic kunye noxinzelelo, ngokugxininisa kwiinjongo ezifikelelekayo kunye nenkqubela eqhubekayo ngexesha kunye nobukhulu beenkqubo.
Ungazithobeli kuzo zonke-i-aerobics, yonke yoga, okanye zonke iindlela zokuphakamisa umzimba. Hlanganisa ukuze unike ibhalansi efanelekileyo phakathi kokukhula komzimba kunye nokunyuka kwamaphaphu / amandla omzimba. Ukuqalisa inkqubo yokufaneleka yempilo, jolise iinjongo ezilandelayo:
- Abantu abadala abaneminyaka engama-18 nangaphezulu: Phakathi kwemizuzu engama-30 ukuya kwimizuzu engama-60 yovavanyo lwe-aerobic iintsuku ezintathu ngeveki kunye nokuxhatshazwa / ukuqeqeshwa kwamandla okubandakanya nganye yeentsuku ezinamahlunu iintsuku ezimbini ukuya kwethathu ngeveki (ukuqala kwiiseti ezintathu zokuphindaphinda ezili-10)
- Abantu abadala abadala abanesifo somzimba (oko kukuthi, ukukhuluphala kwesisu, umxhesho ophezulu wegazi, i-cholesterol ephezulu, njl.): Imizuzu engama-45 yokuzilolonga kwe-aerobic ngokulandelana nokuqeqesha (ukususela kwiisethi ezimbini eziphindwe kwi-10 ukuya kwe-15) ngeentsuku ezintathu ukuya ezintlanu ngeveki
- Abantu abadala, ababuthathaka: Phakathi kwemizuzu emihlanu neye-60 yomsebenzi we-aerobic, njengokunyamezela, iintsuku ezintathu ukuya ezintlanu ngeveki ezidibaniswe noqeqesho lokuxhatshaza iintsuku ezintathu ngeveki (iiseshoni eziyi-15 ukuya kwezingama-20 ngeeseshoni)
I-TIP 2: Funa i-Advice Advice
Ngaphambi kokuqala nayiphi na uqeqesho loqeqesho, qhagamshelana neengcali ezifanelekileyo ukuqinisekisa ukuba uqala inkqubo ekhuselekileyo nefanelekileyo.
Oku kuyinyani ngokunyanisekileyo kubantu abanesifo somzimba okanye umntu ohluphekileyo kwimpilo. Ngaphambi kokuba uqalise inkqubo, kucetyiswa kakhulu ukuba udibane nodokotela ukuze uxoxe ngeenjongo zakho kwaye uqinisekise ukuba akukho mithintelo yempilo enokukubeka engozini.
Kwabancinci, abantu abanezempilo, bacinga ukuhlangana kunye neengcali zezobugcisa okanye umqeqeshi onikwe ilayisenisi ngaphambi kokuba uqalise inkqubo (nangona isekelwe kwikhaya). Akuyikukuqinisekisa kuphela ukuba ifom efanelekileyo nokulungiswa kwayo, inokunciphisa kakhulu umngcipheko wokulimala okunxulumene nomzimba.
Kubantu abadala, abantu ababuthathaka, funa igalelo kumgqirha wakho, ngokufanelekileyo ukuba wenze uvavanyo lwetreadmill kwaye uqinisekise ukuba yi-VO2max yakho, enokulinganisa amandla akho emphuphu. Ukuhanjelwa okulandelelweyo kunokumisela ukuphucula kula manqaku okuqala kwaye uqinisekise ukuba iinjongo zakho zoqeqesho zifanelekileyo kwaye zijoliswe kuzo.
I-TIP 3: Khetha okulungileyo kuwe
Akuqhelekanga ukuba abantu, abane-HIV okanye abangenayo, baxhamle intloko-yokuqala kwi-ambitious, "bafaneleke" rhoqo ukuba bavuthwe ngaphandle kweenyanga okanye kwiiveki. Kubantu abanentsholongwane kaGawulayo, ukungaphumeleli kwenkqubo kudla ukudibanisa nale nto ilandelayo: izinto ezintathu:
- Iiseshoni zokuncinciza imizuzu engama-20 okanye ngaphantsi
- Ukungabikho kokuqhubela phambili ekusebenziseni amandla okanye ixesha
- Iiseshoni ezilahlekileyo
Ukuze unqobe oku, qiniseka ukuba uqala ngeprogram enokwenene engumngeni kodwa unokunika isiqiniseko sokuqhubela phambili okuphawulwe. Qala kuqala ngokukhetha umsebenzi ofanelekileyo kwimpilo yakho kunye namandla oqeqesho lwangoku.
Ngokomzekelo, abantu abadala abadala bangathanda ukuqala ngeendlela ezixubileyo zokushicilela isifuba, izandiso zomlenze, iipopu zomlenze, i-shoulder fold, ii-curlds, i-bicep curls, kunye ne-dipice. Izinketho ze-Aerobic ezifanelekileyo kweli qela zinokubandakanya ukugijima, ukuhamba ngebhayisikili, ukunyuka kwezitepsi, ukunyathela kwinqanaba, okanye iklasi ye-aerobic class.
Ngokwahlukileyo, abadala abadala okanye abadala bangathanda ukugxila kumashishini e-isokinetic, uomatshini obunzima, okanye uomatshini webhola owenza ulawulo olukhulu ngelixa ukhaba iprogram ye-aerobics kunye nokuhamba kweendlela ezincinci okanye ukuhamba ngebhayisikili.
I-IP 4: Qalisa ngokufanelekileyo, Inkqubela phambili ngokukhawuleza
Xa kusekwa inkqubo yokuzilolonga, kancinci ukwandisa ukwanda kwekhosi kwiiveki zokuqala ezi-6, ekujoliswe kwezi njongo zilandelayo:
- Abantu abadala abancinci: Injongo yokuphakamisa izinga lentliziyo ngama-50 ukuya kuma-85 ekhulwini ukususela ekuphumleni kokuqala kwisithuba sokuqeqeshwa kwe-aerobic ngelixa ukwandisa uqeqesho lokuxhatshazwa ukusuka kwiisithathu ukuya kwezine kusetyenziswa izisindo eziphakamileyo kodwa ukuphindaphinda okuphantsi (phakathi kwe-ezine ukuya kweyesibhozo)
- Abantu abadala abanesifo sengqondo: Nenjongo yokwandisa izinga lentliziyo ngamaphesenti angama-60 ukuya kuma-90 ukusuka ekuphumleni kokuqala kwindlela yokusebenzisa i-aerobic xa unyuka ukwanda koqeqesho oluvela kwizinto ezili-10 ngokuphindaphindiweyo ukuya kwi-15 kwaye, kamva, iiseti ezimbini zibekwe ezintathu
- Abantu abadala, ababuthathaka: Injongo yokwandisa ubunzima bemisebenzi ye-aerobic (njengoko kulinganiswa yi-VO2max yakho) ngokunyuka ngokukhawuleza ixesha xa uhamba ukusuka kwinkqubo yohambo ngaphandle kwemilinganiselo ukuya kwesisindo
I-TIP 5: Tyala, Tyalela & Uthabatha
Kungakhathaliseki ukuba usemncinci okanye umdala, qiniseka ukuba unika ixesha elaneleyo lokusula phambi nangemva kweseshoni nganye, ngokugqibeleleyo imizuzu eyi-10 ukuya kwe-15. Oku akuncedi kuphela ukukhusela ukulimala, kodwa kuqinisekisa ukuba ukulahleka kwexesha elide lokuxhatshazwa ngokuqhelekileyo kuhambelana nokuqeqesha okunzima (umz.
I-yoga ye-gentle-kunye neyoyin yoga, ekhulayo ekuthandeni kwiminyaka yamuva-inokuba yinto ehambelanayo neprogram yokufumana imfuyo enolwazi, ezo zombini zigxininisa ukuguquguquka kunye nokukhululwa ngokukhawuleza kwezihlunu eziqinileyo, izixube kunye nezicubu ezixhumeneyo. Oku kunjalo ngokukodwa kubantu abadala asebekhulile abangenakukwazi ukubandakanyeka kwiindlela ezininzi ezinamandla zokuqeqesha, ubuncinane ekuqaleni.
I-TIP 6: Musa ukugqithisa
Umsebenzi osisigxina, okhuselayo unemizuzu engaphezu kwe-90 awunikwe icebo kwaye kwaye, ngokwenene, kungabalulekanga kwiinjongo zakho zoqeqesho. Abantu abaninzi baya kuthatha ukuba izihlunu ezinkulu okanye inkqubo enamandla kakhulu ye-aerobics kunye noqeqesho loxhatshazo luya kuguqulela kumsebenzi omkhulu wokuzivikela. Oku akunjalo nje.
Nangona usebenzo lukhuselekile ukuba wonke umntu onentsholongwane kaGawulayo, kungakhathaliseki ukuba yiliphi iqela elidala okanye isigaba sosulelo, azibonakalise ukuba akukho mpe mbelelo kwi- CD4 yomntu okanye umthamo wentsholongwane . Enyanisweni, uqeqesho olugqithiseleyo lunokubangela ukuvuvukala okungapheliyo entliziyweni yamaninzi amaninzi angaphaya kokusuleleka kwe-HIV.
Ukulahleka kokuguquguquka, umonakalo odibeneyo, ukwanda kwe-insulin yokuxhathisa (ngenxa yokunyuka kwamazinga e-cortisol), kunye nokunciphisa amanqanaba e-testosterone kuphela eminye yemiphumo yokuqeqeshwa ngokweqile. I-Steroid isebenzisa kuphela izixhobo ezixhalabisayo. Njalo qalisa inkqubo yoqeqesho ehambelana nendlela yokuphila eneliso lokugcina iinjongo zakho phezu kwexesha elide.
> Imithombo:
> Yahioauoi, A .; McGough, B; kunye noVoss, J. "Uphuhliso lweeNgcebiso ezisekelwe kwiingqinisiso kubantu abagulayo abanentsholongwane kaGawulayo." Umbhalo weMbutho wabahlengikazi kwi-Care Care . NgoMeyi-Juni 2012; 23 (3): 204-219.
> Greene, M .; Covinsky, K .; Astemorski, J .; okqhubekayo. "Ubudlelwane bokusebenza ngokomzimba nesifo se-HIV kunye nokufa: isifundo seqela." AIDS. Novemba 28, 2014; 28 (18): 2711-2719.
> Cannon, J. "Ukugcina Ufanelekile ngeHIV - Izikhokelo ze-ACSM Yenza umonakalo owenzela iziguli." Idaytician yanamhlanje. Oktobha 2011; 13 (10): 86.