Bhuku Rinobatsira kune Aerobic uye Resistance Training
Vanhu vane HIV vanowanzoita zvishoma kudyidzana pane zvinodiwa kuti vave nechokwadi chehutano hwakanaka uye kuderedza kushamwaridzana kwehutachiona hutachiona hweHIV, maererano nekutsvaga kubva kuCatherine Western Reserve University. Izvi zvinoratidzika kuti ndezvechokwadi kunyanya kune avo vanonyanya kuzvida.
Maererano nemushumo, vakadzi kazhinji vaishandisa mavhareji emaawa maviri pavhiki, nepo varume vakaita zvishoma kune anenge maawa matatu nevhiki.
Zvisinei, apo kufamba kwaisatorwa kubva mumitambo, zviyero zvakawira zvakanyanya. Pavhareji, vakadzi vaitora nguva inopfuura inopfuura awa maawa masikati uye, nepo varume vaiwanzoita zvakawanda, vakaita saizvozvo zvishoma.
Kusiyana neMafungiro Okuita
Migumisiro yekuderedza kushanda kwevanhu vanogara neHIV inogona kuva yakanyanya, kunyanya kubva apo utachiona hunogara kwenguva refu hunogona, mukati uye pachahwo, hunoita kukura kwenguva isati yasvika yehutachiona husina hutachiwana hwehutachiwana hwehutachiona hwehutachiona hwehutachiona hwehutachiwana (kazhinji 10 kusvika makore gumi nemashanu zvisati zvaitika kune vanhu vakawanda).
Uyezve, vanhu vane HIV vanopfuura makore makumi mashanu avo vasina basa rekuita-rinotsanangurwa neinoti kunonoka kuita basa rebhateri (SPPB) ye 10 kana kupfuura - kuva nekuwedzera kunoshamisa kwemazana matanhatu mukana wekufananidzwa nekufa Vakuru vakuru vane HIV vasina huwandu hweSPPB.
Kusiyana neizvi, zvikwereti zvepurogiramu yehutano yakagadziriswa, kunyange kune avo vane maitiro ekudzivirira muviri, zvakajeka, kusanganisira
- Kuvandudza mumapidhi (mafuta) mazinga
- Kuvandudza muzviratidzo zvekuchengetedza kwekuchengetedza (izvo zvinoderedza dambudziko rekushaya chirwere cheshuga )
- Kuvandudza musimba remasisi uye simba, kuderedza migumisiro yekuparadza kana kuora kwekureruka
- Kuvandudza mukati memwoyo yehutano, kuderedza dambudziko rekurwadziwa kwemoyo uye kurohwa
Kuongororwa kwezvidzidzo zvakasiyana-siyana zvakasiyana-siyana mukukwanisa kwekuita muviri kune vanhu vane HIV kwakaitwa nevatsvakurudzi veYunivhesiti yeWashington muSeattle.
Icho chinangwa chekuenzanisa kwete chete migumisiro yeaerobic nekudzivisa kudzidzira pamusoro pevanhu vanoverengera, asi kuti zvipikidzwe mazano ekugadzira zvirongwa zvakananga kune vose vaduku nevakuru.
Aya mazano akakurudzirwa zvikuru neAmerican College of Sport Medicine (ACSM), iyo yakabudisawo zvinangwa zvekudzidzisa vanhu vanogara neHIV. Chinangwa chavo chaisanganisira kuwedzera aerobic simba, kuvandudza kuonda kwemisimba uye simba, kuve nekusimudzira kukura kunowedzera muhutano hwemagariro, uye kuchengetedza kukanganisa uye simba rekubatana.
ZANO 1: Chengetedza Maitiro Aunoita
Hazvina mhosva kana iwe uri muduku uye wakagwinya kana iwe wakwegura uye usina simba. Hazvibatsiri kunyanya kukosha kana kuti kuderera CD4 yako inogona kuva. Purogiramu yekubatsira yevanhu vose vane hutachiona hweHIV inosanganisira maitiro maviri ekudzivirira nekudzivirira, kuisa pfungwa pazvinangwa zvinogadziriswa nekufambira mberi kwakasimba munguva uye kushanda kwezvirongwa.
Usazviisa kune vose-aerobics, yoga yose, kana kuti yose-kusimudza mitambo. Gadzirisa iyo kuti upe hutano hwakanaka pakati pekunama musimba kukura uye yakawedzera mapapu / yemwoyo. Kutanga purogiramu yakakwana yehutano, chinangwa chezvinangwa zvinotevera:
- Vakuru Vane makore gumi nemana nepamusoro: Pakati pemaminitsi makumi matatu nemakumi matanhatu ekuberekwa kwemaawa matatu kusvika kwevhiki pamwe chete nekudzivisa / simba rekudzidzisa rinosanganisira rimwe nerimwe remapoka mashanu emasumbu kwemazuva maviri kusvika matatu pavhiki (kutanga pamitatu mitatu yekudzokorora)
- Vanhu vakuru vakwegura vane chirwere chemagetsi (kureva, kuwedzera mumimba, kuwedzerwa kweropa, kukwikwidzana kwepamusoro, etc.): Maminitsi makumi mashanu ekuberekwa kwemaitiro anokonzerwa nekudzivirira kudzidzira (kutanga pamasero maviri kubva kune gumi kusvika ku15) kwemazuva matatu kusvika mashanu pavhiki
- Vakwegura, vanhu vasina simba: Pakati pemaminitsi mashanu nemakumi matanhatu ebasa rekubvumira, sezvinotsungirirwa, kwemazuva matatu kusvika mashanu pazuva vhiki imwechete yakabatana nekudzivisa kudzidzisa mazuva matatu pavhiki (15 kusvika 20 mumaminitsi emaminitsi)
ZANO 2: Tsvaga mazano anyanzvi
Usati watanga chero kurovedza muviri kwakakwana, sangana nemudzidzisi akakodzera kuti ave nechokwadi chokuti uri kutanga purogiramu yakachengeteka uye yakakodzera kwauri.
Izvi zvinonyanya kukosha kune vanhu vane chirwere chemagetsi kana ani zvake ane hutano husina hurombo. Usati watanga purogiramu, zvakakurudzirwa kuti unosangana nachiremba kuti ukurukure zvinangwa zvako uye kuve nechokwadi kuti hakuna mararamiro ehutano angakuisa pangozi isina kushaiwa.
Kunyange kune vaduku, vanhu vane utano, funga kusangana nemudzidzisi wemitambo kana kuti mudzidzisi ane mvumo asati atanga purogiramu (kunyange musha-based one). Izvi hazvingaiti chete kuti zvive nehutano hwakanaka uye kugadzirisa, zvinogona kuderedza zvikuru njodzi yekukuvara kwepabonde.
Kune vakwegura, vanhu vakuru vasina simba, tsvaga rubatsiro kubva kuna chiremba wenyu, zvakakodzera kuita chiyero chekutsika uye kuongorora yako inonzi VO2max, iyo inoyera mapapiro ako emapapu. Kushanyirwa kwekufamba kwenguva kunogona kusarudza kuvandudzwa kwezvikwereti izvi zvekutanga uye kuve nechokwadi kuti zvinangwa zvako zvekudzidzisa zviri zviviri zvakakodzera uye zvinotarisirwa.
ZANO 3: Sarudza Chii Chakanaka Kwauri
Hazvishamisi kuti vanhu, vane HIV kana vasina, vatumidze musoro-kutanga kuva nechinangwa, "gadzirisa" chiitiko chekuti vashandise mukati memwedzi kana vhiki. Muvanhu vane HIV, kukanganiswa kwepurogiramu kwaiwanzobatanidzwa neizvi, zvikonzero zvitatu:
- Zvidzidzo zvishoma zvishoma zvemaminetsi makumi maviri kana kupfuura
- Kusava nekufambira mberi mune zvekushandisa masimba kana nguva
- Yakafirwa zvikamu
Kuti ukunde izvi, iva nechokwadi chokuti iwe unotanga nepurogiramu chaiye iyo inokurwisa iwe asi ichiri kukupa humwe chivimbo chekufambiswa kwakaratidzwa. Tanga kutanga nekusarudza basa rakakodzera mararamiro ako uye ikozvino yekudzidzira simba.
Vakuru vechidiki, somuenzaniso, vangada kutanga nehuwandu hwemapurisa emapfupa, mhemberero dzemakumbo, mhete dzemakumbo, mapepa epamusoro, lat pulldowns, bicep curls, uye kunyorera tsvina. Nzira dzeAerobic dzakakodzera kune boka iri dzinogona kusanganisira kutamba, mabhasikoro, stair kukwira, treadmill, kana boka reaerobics class.
Kusiyana neizvi, vakuru kana vakuru vakwegura vangada kuisa pfungwa pamasikirwo e isokinetic, mishonga yekuremera, kana mishonga yemabhora inopa hukuru hukuru pavanokanda purogiramu yeaerobics nechitsiko chakanaka kufamba kana mabhasikoro.
ZANO 4: Tanga Zvine Mwero, Kufambira Mberi Zvishoma
Kana imwe nguva chirongwa chekuita muviri chichigadziriswa, zvishoma nezvishoma zvinowedzera kuwedzera kwemavhiki matanhatu ekutanga, zvinangwa zvinotevera zvinangwa zvakasimba:
- Vakuru vechidiki: Vanoda kuwedzera chido chemwoyo kubva pa50 kusvika ku85 muzana kubva pakuzorora kwekutanga panguva yekudzidzira kweaerobic pavanowedzera kumira kudzidziswa kubva kumatatu kusvika mana kuine zviyero zvepamusoro asi kudzokorora kudarika (pakati pechina kusvika kune gumi nemasere)
- Vakwegura vane chirwere chemagetsi: Vanoda kuwedzera kushaya kwemwoyo kubva 60 kusvika ku90 muzana kubva pakuzorora kwepakutanga munguva yekudzidzira aerobic pavanowedzera kumira kudzidziswa kubva kunodzokorora gumi pane imwechete kusvika ku15 uye, gare gare, maviri kusvika kune matatu
- Vakwegura, vanhu vasina simba: Vanoda kuwedzera kuwanda kwemabasa aerobic (sekuenzaniswa ne VO2max yako) nekuwedzera kwenguva yakareba paunofamba kubva purogiramu yezvidzidzo pasina zviyekwe kune imwe ine zviyereso
ZANO 5: Tambanudza, Tambanudza & Stretch
Vangave vaduku kana vakuru, nguva dzose iva nechokwadi chokuti unozvipa nguva yakakwana yokutambisa mberi uye pashure pechikamu chega chega, zvinenge gumi kusvika pamaminitsi gumi nemashanu. Izvi hazvibatsiri kudzivirira kukuvadzwa, asi kunovimbisa kuti kurashikirwa kwenguva refu kwekushandura kunowanzobatanidzwa nekutambudzika kwakanyanya (semuenzaniso kufanirwa kusungirirana mberi, hamstrings tightening) kunogona kudziviswa.
Gentle yoga-pamwe ne yin yoga, kukura mukuzivikanwa mumakore achangopfuura-inogona kunge yakanyatsogadzirisa purogiramu yehutano yakagadziriswa, iyo iyo yose inonyanya kufunga nezvekuchinja uye kusununguka zvishoma nezvishoma kwemisungo yakasimba, mafundo, uye mavara. Izvi zvinonyanya kuitika kuvakuru vakwegura vangave vasingakwanisi kuita mune dzimwe nzira dzakasimba dzokudzivisa kudzivisa, kunyanya pakutanga.
ZANO 6: Usanyengedza
Basa rinogara kwenguva refu, rinotyisa kwemaminitsi 90 haritauri uye rinogona kunge risina kukonzera zvinangwa zvako zvekudzidzisa. Kazhinji vanhu vanofunga kuti miviri yakakura kana purogiramu yakasimba yeaerobics nekudzivirira kudzidzira kuchashandura kune simba guru rekudzivirira muviri. Izvi hazvisi izvozvi.
Kunyange zvazvo kurovedza muviri kwakachengeteka kuti munhu wese ane HIV, pasinei nezera remakore kana chikamu chekutapukirwa, kuzviita pachako hakubatsiri zvachose kumunhu weCD4 count kana kuti virt load . Kutaura zvazviri, kudzidzisa zvakanyanya kunogona kuwedzera kune kupera kusingagumi kuri pamwoyo yevakawanda venguva isati yasvika inokonzerwa nehutachiwana hutachiona hweHIV.
Kurasikirwa kwechimiro, kufanana pamwe chete, kuwedzera kwekuchengetedzwa kwe insulin (nekuda kwekuwedzera kortisol mazinga), uye kuderera kwemaitiro e testosterone ndeimwe yemigumisiro yekudzidzira zvakanyanya. Steroid inoshandisa zvirongwa izvi chete. Nguva dzose tanga purogiramu yekuita zvekuita iyo inopindira mukati mehupenyu hwako nemaziso ekutarisira zvinangwa zvako pamusoro penguva refu.
> Sources:
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> Greene, M .; Covinsky, K .; Astemorski, J .; et al. "Ukama hwekushanda kwepanyama nehutachiwana hweHIV uye kufa: kuongorora boka." AIDS. Nhasi 28, 2014; 28 (18): 2711-2719.
> Cannon, J. "Kuramba Uine HIV neAIDS - Makomborero eC ACSM Itai Kuti Kuita Zvokuita Zvigoneke Kwevarwere." Mazuva ano Mantician. October 2011; 13 (10): 86.