Ngaba iiSuti zeSauna zilungile ekuLahleni kobunzima?

Umxholo

• Izibonelelo zeesuti ze-sauna zokunciphisa umzimba
• Ngaphambi kokuba uye kulungiselela isuti ye-sauna ...
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Mhlawumbi sele uyazi ukuba iipilisi zomlingo zokulahleka kobunzima ziyinkohliso. Usenokuba uyazi ukuba abaqeqeshi esinqeni B.S. Ngokwemvelo, ucinga ukuba iisuti ze-sauna aziyiyo i-nothin 'kodwa i-hype nayo.

Uphando lwamva nje, nangona kunjalo, lubonisa ukuba ezi ndlela zokunxiba zinokuba nezinto ezithile zomsebenzi ezisemthethweni.

ULance C. Dalleck, Ph.D. kunye neLungu lePhaneli eliCebisa ngezeNzululwazi ye-ACE, kutshanje lifumanise ukuba uqeqesho kwiisuti ze-sauna lunokuba neenzuzo ezinzulu zomsebenzi kwiimbaleki. "Siyazi ukuba iimbaleki eziqeqeshela ubushushu, zininzi iindlela zokuziqhelanisa," utshilo uDalleck. "Ubile ngaphambili, unokwanda kwevolumu yeplasma, une-VO2 max ephezulu kunye nobuchule obungcono bokunyamezela ubushushu."

Kodwa kuphononongo lwakutsha nje, uDalleck wayefuna ukubona ukuba ukwenza imithambo kwi-sauna kunokuchaphazela njani ukwehla kobunzima.

Iqela lophando elivela kwiNkqubo ePhakamileyo yokuPhakamisa iPhysical Exercise kwiNtshona yeYunivesithi yaseColorado yaqesha abantu abadala abangama-45 abatyebe kakhulu okanye abatyebe kakhulu phakathi kweminyaka eyi-18 ukuya kwengama-60 ubudala ene-BMI phakathi kweminyaka engama-25 ukuya kwengama-40, ipesenti yamafutha omzimba ngaphezulu kwepesenti ezingama-22 zamadoda neepesenti ezingama-32. kwabasetyhini, kwaye ikalwe njengomngcipheko ophantsi ukuya kumodareyitha wentliziyo, yemiphunga, kunye / okanye isifo se-metabolic. Bahlulwe baba ngamaqela amathathu: iqela lokuzilolonga le-sauna, iqela lokuzilolonga rhoqo, kunye neqela lolawulo.

Kwiiveki ezisibhozo, amaqela okuzivocavoca omabini athatha inxaxheba kwiprogram yokuqhubela phambili, ukwenza imisebenzi emithathu ye-45-minute-intensity-intensity (i-elliptical, i-rower, kunye ne-treadmill) kunye ne-30-minute-intensity-intensity workouts (iklasi ye-spin) ngeveki. Bonke batye ngokwesiqhelo kwaye abazange benze naluphi na umthambo ngaphandle kwezikhokelo zophononongo. Umahluko kuphela phakathi kwala maqela mabini? Elinye iqela lalisebenza kwiisuti zesauna ye-Kutting Weight (impahla eshinyeneyo yeNeoprene efana neyesuti yokumanzisa) ngelixa elinye iqela lizisebenzela ngeempahla zabo zesiqhelo zokujima.

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Izibonelelo zeesuti ze-sauna zokunciphisa umzimba

Ekupheleni kovavanyo, bonke abenza umthambo babone ukuphucuka kwi-systolic kunye ne-diastolic yegazi kunye ne-cholesterol epheleleyo kunye nokunciphisa isinqe esinqeni. (Ewe!) Kodwa, i-TBH, ayisiyiyo eyokwenyani komhlaba. (Unokufumana izibonelelo ezothusayo ngokwasemzimbeni ngokuzilolonga nje kuphela.)

Intoni ngu Into enomdla, nangona kunjalo, kukuba iqela lesuti ye-sauna ibone ukuphucuka okukhulu kuwo onke amanyathelo aphambili kunalawo azilolongeyo rhoqo iimpahla. Ngomnye, iqela le-sauna suit yehla i-2.6 yeepesenti yobunzima bomzimba kunye ne-13.8 yeepesenti yamafutha omzimba wabo ngokuchasene nabasebenzi abaqhelekileyo, abaye bahla kuphela i-0.9 yeepesenti kunye ne-8.3 yeepesenti ngokulandelanayo.

Iqela lesuti ye-sauna ikwabone ukuphucuka okukhulu kwi-VO2 max yabo (inyathelo elibalulekileyo lokunyamezeleka kwentliziyo), ukwanda kwe-oxidation enamafutha (amandla omzimba okutshisa amafutha njengamafutha), kunye nokwehla okukhulu kokuzila kweglucose (uphawu olubalulekileyo isifo seswekile kunye ne-prediabetes).

Okokugqibela kodwa okuncinci, iqela lesuti ye-sauna libone ukunyuka kwe-11.4 yeepesenti ekuphumleni izinga le-metabolic (zingaphi iikhalori ezitshiswa ngumzimba wakho xa uphumle) xa kuthelekiswa neqela eliqhelekileyo lokuzilolonga, elibone i-2.7 ekhulwini. nciphisa.

Konke kuyehla kwi-EPOC, okanye ukusebenzisa i-oksijini emva kokusebenzisa, utshilo uDalleck. (Le nto intle kakhulu emva "kokutsha emva kokutsha"

Kukho izinto ezahlukeneyo ezinokunyusa i-EPOC: inye, umthambo omkhulu kuba idala ukuphazamiseka okukhulu kwe-homeostasis yomzimba wakho. Emva kokuzilolonga, kuthatha amandla kunye nomzamo wokubuyela kula homeostasis. Enye into: ukuphazamiseka kobushushu obuqhelekileyo obuqhelekileyo. Zonke iziphumo zokuzilolonga zonyusa amaqondo obushushu asisiseko, kodwa ukuba ugxininisa nangakumbi (umzekelo, ukusebenza ebushushwini okanye kwisuti ye-sauna), oko kuthetha ukuba kuya kuthatha ixesha elide ukubuyela kwi-homeostasis kunye nokulawula umzimba wakho temp. Zombini ezo zinto zikhokelela ekutshisweni kwekhalori enkulu kunye nokuphucula i-carb kunye ne-oxidation yamafutha.

Ngaphambi kokuba uye kulungiselela isuti ye-sauna ...

Qaphela ukuba uphononongo lwenziwe kusetyenziswa kuphela ukuzivocavoca okuphakathi ukuya kokuqina, kodwa akunjalo phezulu ubungqongqo, kwaye ihlala iyimizuzu engama-45 okanye ngaphantsi, kwindawo elawulwayo, engafudunyezwanga. "Kule meko, ukuba isetyenziswe ngokufanelekileyo, iisuti ze-sauna zinokuba luncedo kakhulu," utshilo uDalleck.

Oko kuthethiweyo, ukubeka umzimba wakho kubushushu kwaye ukuzilolonga okukhulu xa ungazange uqeqeshelwe oko kungabeka uxinzelelo olukhulu emzimbeni wakho kwaye kukhokelele kwi-hyperthermia (ubushushu). "Sicebisa ukugcina ubungakanani obuphakathi ukuya komelele, hayi phezulu," utshilo. Elinye inqaku elibalulekileyo: Ukuba unesifo seswekile, isifo sentliziyo, okanye naziphi na ezinye iimeko ezenza kube nzima emzimbeni wakho ukuba unyuse amandla, kufuneka weqe isuti ye-sauna okanye ujonge i-doc yakho kuqala.

Ngapha koko, unokukwazi ukufumana izibonelelo ngokuya nje kwiklasi yakho evuthayo eshushu eshushu, i-vinyasa, okanye enye isitudiyo esivuthayo. Iisuti ze-sauna zilinganisa malunga ne-90-degree Fahrenheit bume kunye ne-30 ukuya kwi-50 yepesenti yokufuma, utsho uDalleck. Nangona ungeke ukwazi ukulawula ngokuchanekileyo indawo yakho yokufundela ukuya kwi-T, umngeni kumzimba wakho ukuba ulungele loo ndawo ufana nokuwufudumeza nge-suit ye-sauna. (Jonga: Ngaba ukuSebenza okuShushu kulunge ngakumbi?)

Inqaku lokugqibela elinomdla: "Ukonyusa uxinzelelo lwemo engqongileyo kunokunika ukhuselo kwabanye abaxinzeleli bendalo," utshilo uDalleck. Umzekelo, ukuhambelana nobushushu kunokukunceda ukuba uqhele ukuphakama.

Ngaba unohambo olukhulu lokunyuka intaba okanye unyuse iscki? Cinga ukujuluka ngaphambi kokuba unyuke intaba-unokufumana lonke iqela lomzimba (kwaye uphefumle lula phaya phezulu) ngenxa yawo.

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