njinga yamoto
Kukwera Njinga yamagetsi Kumasintha Magwiridwe Amtundu wa Cardiorespiratory Performance mwa Akuluakulu
Kafukufuku wazaka zingapo wasonyeza kuti kukwera njinga yamagetsi kangapo pa sabata kumatha kusintha ntchito yamtima ndi thanzi la munthu wamkulu m'njira zofanana ndi kukwera njinga yachikhalidwe kapena kumenya kuyenda.
Chimodzi mwa maphunziro okhutiritsa kwambiri chidasindikizidwa mu magazini ya Meyi 2018 ya Clinical Journal of Sports Medicine, yomwe idafanizira kuchuluka kwakukulu kwa okalamba okwanira 32 asanafike komanso atayamba ntchito. Kuchuluka (VO2 max).
Swiss Study Ikuwonetsa Ma Bikes Osankhidwa bwino Amasintha VO2 Max
Phunziroli, lotchedwa "Impact of Electric Bicycle and cycling on the Cardiopulmonary Health of Overweight Adult" mchilimwe cha 2016 ku Basel-Stad, Switzerland ndi boma la Basel-Landschaft komanso pafupi ndi Ofesiyi yakhazikitsidwa.
Kwa zaka zopitilira khumi, boma la Switzerland lakhala likuyesera kulimbikitsa nzika kuti zizikwera njinga zachikhalidwe kapena njinga zamagetsi m'malo moyendetsa kapena kuyenda panjanji. Monga gawo la pulogalamuyi, dzikolo lidachita "cycling to work" kwa milungu inayi m'miyezi yotentha. Kukwezaku ndikuyembekeza kowuma pa kafukufuku waku Swiss.
Mutu uliwonse unali wonenepa kwambiri wokhala ndi index ya thupi (BMI) pakati pa 25 ndi 35. (Malinga ndi American Heart Association, BMI imawerengedwa kuti ndi yachilendo pakati pa 18.5 ndi 25.) Wophunzira aliyense amakhala wamkulu wazaka zapakati pa 18 ndi 50. Nthawi kulowererapo, aliyense yemwe akutenga nawo mbali Afuna kugwira ntchito katatu konse pamlungu. Ulendo wamutuwu uyenera kukhala osachepera 3.7 miles (6 kilomita). Kuphatikiza pa kupalasa njinga, ophunzirawo adakhalabe ndi chizolowezi chodyera komanso masewera olimbitsa thupi.
Kuti adziwe zovuta zomwe zingachitike pa njinga iliyonse, ofufuza achi Swiss anayeza kuthekera kwakukulu kwa mpweya (VO2 max) isanachitike kapena itatha. Kuchuluka kwa okosijeni komwe kumayesa kuchuluka kwa mpweya womwe munthu angagwiritse ntchito pochita masewera olimbitsa thupi. Amawerengedwa kuti ndi gawo labwino la kupirira kwa aerobic ndi mtima. Chifukwa chake, kusintha kulikonse pakukhudza mpweya wokwanira kumawonetsa kuti kuyenda kwamkati kumatanthauza thanzi la mtima ndi mapapu.
Kumayambiriro kwa phunziroli, onse 32 omwe anali nawo anali ndi ziwonetsero zomwe zinali zabwinobwino za VO2 max komanso kupumula kwachilendo kwa magazi. Pakutha kwa nthawi yolowererapo, ophunzirawo omwe akukwera njinga zamagetsi anali atakonzanso ma VO2 ma 3.6 mL / (kg · min) kuchoka pa 35.7 mL / (kg · min) mlandu usanachitike mpaka 39.3 mL / ( kg · min) kumapeto kwa milungu inayi. Omwera njinga wamba amasangalala ndi 2.2 mL / (kg · min) kuchokera ku 36.4 mL / (kg · min) kumayambiriro kwa phunziroli mpaka kutanthauza 38.6 mL / (kg · min) kumapeto kwa kafukufukuyu.
Maphunzirowa adasangalatsanso kusintha pakupumula kwa mtima komanso kupumula kwa magazi pambuyo pa milungu inayi yokha yoyendetsa njinga kukagwira ntchito.
Pansi pamzere, njinga zamagetsi "zitha kukhala ndi kuthekera kokulimbitsa mtima ngati njinga wamba ngakhale kuli ndi magetsi omwe amapezeka, chifukwa zimathandizira kuthamanga kwambiri komanso kukwera kwambiri," olemba a Swiss analemba.
Ma Bikitima A Magetsi Aphetsa Zolepheretsa Kuchita masewera olimbitsa thupi
Zotsatira za kafukufukuyu ku Switzerland ndizofanana kwambiri ndi zotsatira zamaphunziro ena azachipatala. Nkhani yomwe idasindikizidwa mu International Journal of Behavioural Nutrition and Physical Activity mu 2018 yotchedwa "Phindu la thanzi panjinga zamagetsi: a Malinga ndi kuwunika kwa kuwunika mwatsatanetsatane, kafukufuku 8 mwa 11 omwe adafunsidwa adawonetsa kuti kukwera njinga yamagetsi kumatha kukonza mpweya mayamwidwe.
"Pafupifupi kuchuluka kwa mpweya wambiri wogwiritsa ntchito njinga yamagetsi ndi 14.7 - 29 ml / min / kg, yomwe imapanga 51% - 74% ya oxygen yomwe imagwiritsidwa ntchito kwambiri," akutero kusanthula.
Chofunika koposa, achikulire ambiri angavutike kuyamba kuchita masewera olimbitsa thupi ndi njinga yamagetsi kuposa kuyenda, kuthamanga kapena kukwera njinga yachikhalidwe. Ma njinga amagetsi amatha kuthandiza akulu kukhala achangu.
"Oyendetsa njinga zamagetsi amapereka masewera olimbitsa thupi omwe amafunikira kuti awongolere, kuwapangitsa kukhala opindulitsa makamaka kwa anthu omwe akufuna kukhala athanzi, koma angafunike kupeputsa pang'ono pang'ono zolimbitsa thupi," malinga ndi Chaputala 3 "Buku lathunthu la ogula njinga zamagetsi. ”
"Njinga zamagetsi, zitha kupereka njira yothandiza kwambiri kwa omwe amagawidwa m'magulu otsatirawa: kuchira kuvulala kokhudzana ndi ntchito kapena matenda, kupeza zolimbitsa thupi zochepa, kulimbitsa thupi kwa okwerera njinga achikulire, ndikubwerera kulimbitsa thupi (Kapena panokha) patatha nthawi yayitali osagwira, "adamaliza woperekayo.