Nordic Walking uye Kutarisa Nyuchi Health Study Results
Kufamba nemapuranga kwave kuri kuitwa sekune zvikomborero zvizhinji zvehutano uye hutano. Vatapi vezvehutano uye vanachiremba vanogona kukurudzira kufamba nemapuranga kuvanhu vane mamiriro ezvinhu anokanganisa kuenzanisa kwavo kana simba rekushandisa. Iwe unogonawo kuva neshamwari dzinokuudza kuti mari yakawanda yakaita sei kuti varambe vachiita mararamiro anoshanda, ingave Nordic vachifamba pamatongo kana kuti kushandisa mapuranga pamigwagwa yepanyika .
Kutsvakurudza kunotii pamusoro pekuti izvi zvinobatsira zvinotsigirwa nemigumisiro yakavimbiswa here? Zvakanaka kuva zvisinganzwisisiki, sezvinoitwa nevaya vanobudisa uye vatengesi vanofamba nemapuranga nemapuranga vane chikamu mumhinduro. Zvakakoshawo kuti vanachiremba uye vanachiremba vaongorore kushandiswa kwezvinhu zvakasiyana-siyana, chero bedzi ivo vane chinangwa chekuti zvakanaka zvinoonekwa.
Mukutsvaga kutsvakurudza, zvinokoshawo kuziva kuti zvidzidzo zvakaenzanisa kufamba nemapuranga kuti ugare uchifamba, mamwe maitiro ekurovedza muviri, kana kuti kusashanda. Mashandisiro aunoshandisa matanda anokosha zvakare. Kana chidzidzo chichitaura nezvekufamba Nordic kana kuwedzera, mapuranga ari kushandiswa kuwedzera hutundu hwakawanda uye kukurudzira kusimba kwekuita muviri. Izvi hazviitike kana mapuranga achingoshandiswa passively kuti kuwedzera kufamba kwakasimba.
Senior Fitness uye Kufamba nePoles
Zvidzidzo zvakawanda zvakaitwa pamararamiro emafaro ekufamba nemapuranga sezvaunenge uzere.
Kuenzanisa Nordic nekufamba nemapuranga nekufamba nguva dzose, kudzidzira kudzivisa, uye nekugara aripo, imwe nzira yakarongeka yeongororo yakawana izvi zvinokonzerwa nevatori vezera remakore makumi matanhatu kusvika ku92:
- Kuenzanisa : Nordic kufamba inovandudza kushandiswa kwehutano (kukwanisa kuramba uchienzanisa paunenge uchifamba) zviri nani kupfuura kufamba nguva dzose nekudzivisa kudzivirira. Zvose nguva dzose uye Nordic kufamba inovandudza kushanda kwehutano (kushandiswa kunoshandiswa mumabasa ako ehupenyu hwezuva nezuva) zvichienzaniswa nekugara uripo. Zvinofadza, kufamba kweNordic kwaiva nemigumisiro yakaipa pakuderedzwa kwakasimba (kukwanisa kuchengetedza nzvimbo iyo isina kumira).
- Kugadzikana : Nordic kufamba inovandudza kushanduka kwemuviri pasi kunopfuura kufamba nguva dzose uye kushanduka kwemuviri wepamusoro kunopfuura kudzivirira kudzidzira.
- Aerobic Capacity : Nordic kufamba yakagadzirisa aerobic simba kana ichienzaniswa nekudzivirira kudzidzira kana kugara, asi kufamba nguva dzose kwakaratidza kunatsiridza zviri nani.
- Muscle Strength : Nordic kufamba inovandudza simba remaviri emuviri wakaderera zviri nani kudarika kudzivirira kudzidzira uye kugara uchigara. Yakagadziridza simba remuviri wemuviri wepamusoro kupfuura kuva nechekare.
- Unhu hweHupenyu : Nordic kufamba inovandudza hupenyu hwehupenyu huri nani kupfuura kufamba nguva dzose kana kudzidzira kudzivisa.
- Utano Hwokurasi : Nordic kufamba inovandudza hutano hwemuviri, huwandu hweputi, uye nemigumisiro yemwoyo inofananidzwa nekuve wakagara.
Kunyange zvazvo zvizhinji zvezvikomborero zvinogona kuonekwa nemamwe maitiro ekurovedza muviri, mamwe emakona makuru akange ari muhupenyu hwehupenyu, kuratidza kuti vanhu vaifarira kufamba nemapuranga. Icho chinhu chakakosha pakuve nekuenderana nemabasa epanyama. Nordic kufamba zvakare yakavandudza zvose zvezvikamu zvehutano hwevanhu vakuru-yemwoyo, simba, kuchinja, uye kuenzanisa.
Mumwe mukuru angashandisa matanda okufamba panzvimbo pane rimwe rubatsiro rwekufambisa zvakadai sedhaka kana kufamba.
Mumwe mushonga angaratidza izvi sechisarudzo, kana zvakakodzera. Izvi zvinogona kumubatsira kuti arambe achizviremekedza uye aende nechivimbo.
Kuwedzera Kudzidzira Kuwedzera
ICDC, American Heart Association, uye mamwe masimba ezvehutano vanokurudzira kwemaminitsi 150 ekuenzanisa mashoma masikati pavhiki kuti kuderedza ngozi dzehutano. Asi vamwe vanhu havagoni kufamba nekukurumidza zvakakosha kusimudzira mwoyo yavo muyero yakadzika-yakasimba uye vangave vasingakwanisi kubvumira kushanda. Nordic kufamba inowedzera kusimba kwekurovedza muviri pane imwe nguva inomhanya.
Vanhu vane kusagadzikana kwemwoyo kusingagumi, chirwere chetachiona chetachiona, osteoarthritis yemabvi, kana kuneta kunogona kushandisa mapuranga ekufamba uye kuwana zvigaro zvekunyatsorongedza muviri mukufamba kwekufamba kwavanogona kuwana.
Nordic kufamba inogona kushandiswa kugadziriswa pamwe chete nekuchengetedza hutano hwakanaka. Nordic kufamba kunogona kuguma nokupisa mamwe makoriyamu panguva yekurovedza muviri kunze kwekufamba pasina mapuranga, uye chidzidzo chiduku chakaona kubatsirwa kwekureruka.
Tsvakurudzo dzinoverengeka dzakaratidza Nordic kufamba kuti ienzane kana kuti inopfuura kukurumidza kufamba semushonga wemwoyo yevanhu vane utano.
Kuramba Muchikwata uye chirwere chePalinson
Kuita muviri muviri kunokosha kuti uchengetedze hupenyu uye hupenyu hwevanhu vane chirwere chePasinson. Nordic kufamba yakave yakabatanidzwa mune zvidzidzo zvinopfuura makumi mashanu, kusanganisira mashoma mashoma anorongedzwa miedzo. Zvizhinji zvezvizvi zvinorondedzera zvibereko zvakanaka. Asi kana data iri kunyatsoongororwa, Nordic kufamba inongova nehuwandu humwe uchapupu hwokuti itrapeutically inobatsira vanhu vane chirwere chaPasinson. Zvimwe zvipindiro zvepanyama zvinobatsira zvine uchapupu huri nani, kusanganisira kutamba, robotic gait training, uye hydrotherapy.
Kufamba nemapuranga kunogona kuva maitiro akanaka ekuita zvekuita uye kunogona kupa chivimbo chekufamba mukufamba. Asi kuongorora kwakarongeka kwezvidzidzo kunotaura kuti kutsvakurudza kwakanyatsogadziridzwa kunodiwa kutsigira kukurudzira pane pane mamwe maitiro ekurovedza kubatsira kwechipatara muPaleston's disease.
Kubvira pakuongorora ikoko, pane zvidzidzo zvakaratidza zvikomborero zveNordic pakufamba kwekuvandudza mushure mekuchengetedza uye kugadzirisa vanhu vane chirwere chePasinson. Dzidzo dzinopfuurira dzicharatidza kana ichi chiri uchapupu hwakasimba.
Kufamba nePoles uye Peripheral Arterial Disease
Kana iwe uine chirwere chinoputika arterial disease (PAD), unogona kurwadziwa paunofamba (claudication) uye uzviwanire uchitapudzwa mukufamba marefu marefu marefu. Asi kufamba kunorayirwa kuti uvandudze apo iwe une PAD. Chirongwa chemavhiki makumi maviri nemasere chekufamba kweNordic chaitungamirirwa neboka rakasiyana-siyana revatsvakurudzi. Yakaratidzwa kuva yakabudirira mukuvandudza maitiro ehutano nekufamba kwenguva. Vaivawo nehuwandu hweshoko rinopesana uye kuonekwa kunonzwisisika panguva yekurovedza kuenzaniswa neboka rinodzora risina kushandisa.
Zvisinei, apo imwe yemapoka evatsvakurudzi akazoenzanisa nguva dzose kufamba neNordic kufamba (vachishandisa nzira yakadzama ), vakawana migumisiro yakanaka yekufamba pasina mapuranga. Vaya vasina kufamba nemapuranga vaive nekufambira mberi nekufamba kutsungirira neruzhinji rwekushanda kwechikwata chekuongorora. Nemhando mbiri idzi dzekufamba ikoko kwaive nehuwandu hwemhepo yakakonzerwa nekunyangarika kwekutanga kwekurwadziwa kwejekudication. Mapoka maviri aya akafunga kuti akanga avandudza basa remuviri uye kufamba. Nyaya dzakawanda dzekuongorora dzaive varume vakuru, saka izvi zvinogona kusiyana kune vakadzi. Chidzidzo chacho chinotsigira kufamba sekurapa kwepachirwere arterial disease, asi kuratidza kuti kufamba nemapuranga hausi nani.
Chirwere chepabonde
Chirwere chekenza chepabonde kuburikidza nekuvhiyiwa, kupiswa kwezuva, uye chemotherapy kunogona kukonzera matambudziko nekufamba mumuviri wepamusoro. Muviri wepamuviri wepamusoro chinhu chinonyanya kukosha chekugadzirisa, uye moyo weutano unobatsirawo panguva uye pashure pekurapa kenza yemazamu. Zvidzidzo zvishomanana zvishoma zvakaona kuti kufamba nemapuranga ekufamba kwakagadziridza kufambiswa kwepafudzi uye kumusoro kwemumuviri kutsungirira kwevarwere vekenza yemazamu. Izvowo hazvina kuwedzera kukura kweiyo iripo lymphedema.
Shoko Rinobva
Kushandisa matanda ekufambisa kunogona kubatsira kubhidzira vanhu vane utano, vakwegura, uye avo vane mamiriro akasiyana-siyana. Kana chiremba wako kana chiremba achikurudzira mapuranga, taurirana naye kuti inofanira kushandiswa sei. Nzira yako yaunoshandisa kuti uwedzere kukurudzira muviri (Nordic kufamba kana exerstriding) yakasiyana neyo inoshandiswa kuti ugadzikane zviri nani. Kuziva kuti ungaishandisa sei nenzira yakarurama kunogona kuvimbisa kuti iwe unowana zvose zvinobatsira.
> Sources:
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