Impilo ye-Aerobic Exercise: El Paso Back Clinic

Ukuzilolonga kweAerobic ngeMpilo: Umzimba uziqhelanisa ngokwahlukileyo kwiintlobo ezahlukeneyo zokuzilolonga. I-Aerobic, i-cardio, kunye nokunyamezela zonke zibhekisela kwimisebenzi evuselela intliziyo kunye namazinga okuphefumla ukubonelela izihlunu ngegazi eline-oxygen. Ioksijini ihanjiswa ngegazi elimpontshwa lisuka entliziyweni ngemithambo lize libuyele entliziyweni ngemithambo. Oku kuchaza konke ukuphefumla kanzima ngexesha lokuzilolonga. Ukuzivocavoca kwe-Aerobic kwandisa ukuveliswa kwamandla kwiiseli ze-muscle kunye nokuhanjiswa kwegazi kwinkqubo ye-cardiovascular system.

Impilo ye-Aerobic Exercise

Intliziyo

Zonke izihlunu ziyaphumla kwaye zicime xa zisetyenziswa. Intliziyo sisihlunu esikhethekileyo esimpompa igazi emzimbeni ongafumani xesha. Yiyo loo nto kubalulekile ukomeleza intliziyo. Ngokuzivocavoca kwe-aerobic, i igumbi lentliziyo/iventricle yasekhohlo Iba nkulu, ivelise igazi elininzi kwimpompo nganye kuwo wonke umzimba. Oku kuyaphucuka imveliso yentliziyo ngenxa yegazi elimpontshwa yintliziyo ngomzuzu. Xa intliziyo yomelele, ukumpompa igazi elingakumbi ngesingqi ngasinye kuthetha ukuba akufuneki ibethe ngokukhawuleza. Isantya esisezantsi sokuphumla sentliziyo sihambelana nomngcipheko oncitshisiweyo wesifo senhliziyo kunye nokukhuthaza ubomi obude kunye nempilo.

IVascular

Ngalo lonke ixesha intliziyo ibetha, igazi lipompoza ukusuka kwi-ventricle yasekhohlo ukuya kwi-aorta kwaye ligeleza kwinethiwekhi ye-branching. Yonke i-artery emzimbeni inika ukuxhathisa kumjikelezo otyhalelwa yintliziyo. Ukuchasana okunikezelweyo kunokwahluka, kuxhomekeke kwimpilo yonke kunye neemeko zempilo.

• Uqeqesho lwe-Aerobic lokuzilolonga lunciphisa umthwalo womsebenzi ngokunciphisa ukuqina komthambo.
• Ukuzilolonga ngeAerobic kwandisa izinga lokubetha kwentliziyo, ukutyhala igazi elingakumbi kwimithambo.
• Udonga lwangaphakathi lwemithambo luyaqaphela ukunyuka kwegazi okwandisiweyo okubangela ukuba imithambo ibe banzi.
• Ngoqeqesho oluthe gqolo, imithambo iyaqhelana kwaye isebenze ngakumbi ekwandiseni ngesantya ngasinye segazi.
• Akukho msebenzi we-aerobic onokubangela ukuba imithambo iqine, ibangele iingxaki zokujikeleza.
• Ukwanda ukuqina komthambo nxu lumene i-coronary artery plaque phuhliso.
• Ukuzivocavoca kwe-Aerobic kuchaphazela inkqubo ye-vascular ngokukhuthaza ukukhula kwe-capillary.
• I-capillaries zimikhumbi microscopic apho ioksijini iyasasazeka ukusuka kwiiseli ezibomvu zegazi ukuya kwisihlunu nakwezinye iiseli.
• Umzimba uvuselela i-molecule ebizwa ukukhula kwe-vascular endothelial factor ukukhulisa ii-capillaries ezongezelelweyo ukulawula imfuno yamandla ngokufanelekileyo.
• Abantu abadala bayazuza kwimisebenzi ye-aerobic ngokufanayo kubantu abancinci.

nguqulo

Kunye neenzuzo zentliziyo, umthambo we-aerobic wonyusa ukuveliswa kwamandla kwezihlunu. Amandla aveliswa kwiiseli zezihlunu ikakhulu nge inkqubo yamandla oxidative. Ukuveliswa kwamandla e-oxidative kwenzeka ngaphakathi kweeseli ezibizwa ngokuba yi-mitochondria. Emva kokuba igazi lihambisa ioksijini kwiiseli zemisipha, inokusetyenziswa ukuvelisa amandla anika amandla izihlunu.

• Uqeqesho lwe-Aerobic lomthambo luphucula ukukwazi kweeseli zezihlunu ukutshisa amanqatha ngokuvelisa i-mitochondria eninzi kunye nokuphucula ukusebenza.
• Ukulandela iseshoni yoqeqesho nganye, umzimba utshisa amanqatha amaninzi kunesiqhelo.
• Uqeqesho lweAerobic lunokwanda ukuphumla kwinqanaba lokunciphisa umzimba, okukhokelela ekutshisweni kweekhalori ezininzi.
• Inokwanda emva kokuzivocavoca ukusetyenziswa kwe-oksijeni / i-EPOC, okubangelwa ukunyuka kweekhalori zokutshisa emva koqeqesho ngaphezu kweekhalori ezitshiswe ngexesha lokuzilolonga.

isihlunu

Izihlunu ziqhelana noqeqesho lwe-aerobic. Izihlunu zenziwe ngeentlobo ezahlukeneyo zefiber.

• Uqeqesho lwe-Aerobic exercise lunempembelelo uhlobo 1 imicu, eyaziwa ngokuba ziintsinga ezicothayo.
• Igama livela kwiiprotheni ezinoxanduva lokuqhawula kwabo.
• Ngokunxulumene nokuchwetheza i-2a fibers/i-fast-twitch, thayipha i-1 fibers contract kancinci kodwa inomthamo owongeziweyo wokubhangisa ixesha elide.
• Uqeqesho lweAerobic luphumela kwi uqhagamshelo yohlobo loku-1 lwemicu yezihlunu ngokongeza iiproteni ezicothayo.

Ukomeleza intliziyo kunye nokwenza imithambo ibe bhetyebhetye ngakumbi kunefuthe ngqo kwimpilo kunye nokusebenza komzimba. Aerobic umzimba iqinisa kwaye iqeqeshe intliziyo ukuba ijikeleze igazi ngokufanelekileyo. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yoNyango oluSebenzayo inokuphuhlisa isicwangciso sezempilo somntu kwiimfuno zakho.

Impilo ye-Aerobic Exercise: Umdaniso woMdaniso

Ucaphulo

UArbhabhi-Zade, uArmin, et al. "Ukulungiswa kwentliziyo ekuphenduleni unyaka we-1 woqeqesho olunzulu lokunyamezela." Ukujikeleza vol. 130,24 (2014): 2152-61. doi:10.1161/CIRCULATIONAHA.114.010775

UGavin, uTimoti P et al. "Akukho mahluko kwimpendulo ye-angiogenic ye-skeletal muscle kuqeqesho lwe-aerobic phakathi kwamadoda amancinci nabadala." Ijenali yePhysiology vol. 585, Pt 1 (2007): 231-9. doi:10.1113/Physiol.2007.143198

Hellsten, Ylva, kunye noMichael Nyberg. "Uhlengahlengiso lwe-Cardiovascular kuQeqesho lokuSebenza." Comprehensive Physiology vol. 6,1 1-32. 15 Dec. 2015, doi:10.1002/cphy.c140080

Nauman, Javaid, et al. "Utshintsho lwexeshana ekuphumleni kwentliziyo kunye nokufa kwisifo senhliziyo ye-ischemic." JAMA vol. 306,23 (2011): 2579-87. doi:10.1001/jama.2011.1826

Popel, A S. "Ithiyori yokuthuthwa kweoksijini ukuya kwizicubu." Uphononongo olubalulekileyo kubunjineli bebhayomedical vol. 17,3 (1989): 257-321.

Amatywina, uDouglas R et al. "Uqeqesho lwe-Aerobic kunye nomsebenzi we-vascular ngokuguga kumadoda nabasetyhini abasempilweni." Ijenali yePhysiology vol. 597,19 (2019): 4901-4914. doi:10.1113/JP277764