Ukuxhamla Amalungu Asebenzayo kwi-Exact Impact Exercise
Ukusetyenziswa kwempembelelo ephantsi kulungile kubantu abane- osteoarthritis . Okubaluleke kakhulu, ukusetyenziswa kwempembelelo ephantsi kubhekisela kwiintlobo zokuzilolonga (njengokubhukuda, ukuhamba kunye nokuhamba ngebhayisikili) ezingekho phantsi kwengcinezelo kumalunga amaninzi, ngokukodwa umgudu, umlenze, iinyawo, amadolo kunye namaqaqa. Ukugijima kunye nokugijima, nangona kunjalo, yimimiselo yokusebenzisa umgangatho ophezulu.
Ukufumana izibonelelo zebhayisiki
Ibhayisikri yindlela enokuzikhethela ngayo abantu abane-osteoarthritis.
Ixesha eliqhelekileyo lokuqhubela ibhayisiki liya kugcina amadolo akho ahamba ngokuhamba kwawo kwaye, ngexesha elifanayo, uqinisa imisipha exhasa amadolo akho. Kunengqiqo ukuqhubela ibhayisikrika nje ngokuba unako. Nangona kunjalo, ukuba unomlinganiselo obalulekileyo wokudibanisa okuhlangeneyo emadolweni okanye emacaleni akho, ukukwazi ukukhwela ibhasikidi kunokunyuka kakhulu.
Ucwaningo luka-Februwari 2010 oluKhubazekileyo kunye nokuPhucula ukuHlola luqhutywe ngamabhayisikri amathathu - izigulane ze- knee osteoarthritis, izigulane ezitshintshwayo zamadolo kunye nezigulane ezinobungozi be-meniscal okanye i-ligament. Iziphumo zabonisa ukuba njengesigulane esiphelile, ukukwazi ukuqhubela ibhayisikili kunciphisa ama-5% ngonyaka. Ithuba lokuqhubeka ngebhayisikili linamaxesha angama-1,98 angaphezulu kwamadoda kunabesifazane. Ithuba lokufumana intlungu xa i-cycling ikhuphuka ngo-8% kunye nokunyuka kweyunithi nganye yesalathisi somzimba. Olu pho nonongo lubangele ubuhlungu obukhulu ngexesha lokuhamba ngebhayisiki kwinqanaba lomzimba, kunokuba ugxilwe.
Olunye uphando oluthambileyo, olupapashwe kwi- Journal of Gerontology, lufanisa ukuqhubela ibhayisikili ukuya kwinqwelo ephantsi kwee-knee osteoarthritis. Abaphengululi baphetha ukuba ibhasi elincinci liye lisebenza ngendlela ephakamileyo njengendlela yokuphucula umgangatho wesigulane, inzuzo, amandla aerobic, kunye nokunciphisa intlungu.
Oko kwathiwa, kunokushiya ibhayisiki xa kunzima kakhulu, jonga ukulungelelanisa umsebenzi kwiimfuno zakho. Ukuba ibhayisikili ngaphandle ingxaki ngenxa yehlabathi elingalinganiyo, iinduli ezincinci kunye neminye imingeni ezayo neyona nto ngaphandle, ukuzisa ibhayisikili ngaphakathi.
Ukukhangela ibhayisiki ngaphandle, qi Abanye bacebisa ukuba neengcambu zeegesi. Kukho iibhayisiki ezithatha iinqwelo zegranki (ivili elincinci elisezantsi). Iimpahla zegranny zivumela ukuba ujikeleze ngezinga eliphezulu leempindiselo ngomzuzu. Igama leGranny libizwa ngokuba ligama, ngokuba, ngokwenene, nogogo angakwazi ukunyuka iintaba kule gear.
Ukuba ukulinganiselwa kwakho komzimba (amanxeba abuhlungu, ukuxhatshazwa ngokubambisana, iingxaki zokulinganisela) kwenza ukuba kuyimfuneko ukuzisa ibhayisikili ngaphakathi, qwalasela ukhetho lwebhayisikili ehleliweyo okanye ibhayisikili ehamba phambili .
IBhayisikili ehamba phambili kunye neBhayikili yokuThuthukiswa kweziThuthi
Ibhayisiki ehambayo ibhayisiki esetyenziselwa ukusetyenziswa kunokuhamba. Ixhotywe ngezibambo, iipalati, kunye nesihlalo esiphezulu sebhayisiki, kodwa sakhiwe kwisiqwenga esipheleleyo. Ukuba loo bhayisiki inevili, zivuswa emhlabeni. Idizayini ibonakalisa iibhasiki zangaphandle.
Ezinye iibhayisikili ezimileyo zine-ergometer ukulinganisa umsebenzi owenzileyo ngexesha lokuhamba.
Ibhasikidi ehamba phambili ekhuselekileyo ifakwe kwisihlalo esikhulu, esinesihlalo. Umntu ohamba ngebhayisikili ehleliyo uhlezi emva kwaye uhlala emlonyeni wakhe. Iinqwelo zokuhamba ngebhayisekile eziqhelekileyo zihlala zibheke phambili, kwaye ukukhangela ngesandla kusesikweni esifuna ukufikelela ngaphantsi. Lona lihle ngakumbi. kodwa ezinye iingcali zibuza ukuba ukuhamba ngebhayisiki ehamba phambili kunikezela ngeenzuzo ezininzi njengokuba usebenzisa ibhayisikili elungileyo. Nangona kunjalo, kubantu abane-osteoarthritis, i-bike ehamba phambili iyakwenza umehluko phakathi kokusebenzisa nokusebenzisa.
Okukwintsusa
Ngaphambi kokuba usebenze ngebhayisiki okanye nayiphi na uhlobo lomzimba, kufuneka uxoxe nodokotela wakho. Xa ekunika imvume, qwalasela izinto ezahlukeneyo zokuhamba ngebhayisikili. Injongo kukukwenza ibhayisikrithi umsebenzi oya kuwufumana kwaye unamathele ukuze ukwazi ukuvuna amaninzi amancedo. Khetha kakuhle izixhobo zakho. Yaye khumbula: Khawujonge xa ugibela.
Imithombo:
Yonke Nge-Osteoarthritis. UNancy E. Lane MD kunye noDaniel J. Wallace MD. 2002. I-Oxford University Press.
Imiphumo ye-high-intensity kunye ne-low-intensity cycle ergometry kubantu abadala asebekhulile nge-knee osteoarthritis. Mangione KK et al. Ngo-Apreli 1999. IiNcwadana zee-Gerontology Series I-Scientific Medical and Biological Sciences.
http://www.ncbi.nlm.nih.gov/pubmed/10219009
Ukubaluleka okubalulekileyo kokusetyenziswa kwebhayisikili kumaqela amathathu egulane. Ukukhubazeka Ukubuyiselwa. Breujem SJ et al. Feb 10, 2011.
http://www.ncbi.nlm.nih.gov/pubmed/21309650
I-Osteoarthritis kunye neNzala ukuya kwiGranny Gears. IsolateCyclist. NgoJanuwari 7, 2011.
http://isolatecyclist.bostonbiker.org/2011/01/07/osteoarthritis-and-des---granny-gears/