Shin Sauna Sauna yana da kyau don rage nauyi?

Wadatacce

• Amfanin sauna ya dace da asarar nauyi
• Kafin kayi aiki a cikin sauna suit ...
• Bita don

Wataƙila kun riga kun san cewa magungunan asarar nauyi na sihiri yaudara ce. Kuna iya ma san cewa masu horar da kugu sune B.S. Kuna iya, a zahiri, ɗauka cewa ƙaramin sauna ba komai bane amma ƙari ma.

Sabbin bincike, duk da haka, suna ba da shawarar cewa waɗannan sutturar salo na iya samun wasu fa'idodin motsa jiki.

Lance C. Dalleck, Ph.D. da memba na Kwamitin Ba da Shawarwari na Kimiyya na ACE, kwanan nan ya gano cewa horo a cikin sauna na iya samun fa'ida mai ƙarfi ga 'yan wasa. Dalleck ya ce "Mun san cewa ga 'yan wasan da ke yin atisaye a cikin zafin rana, akwai sauye -sauye da dama." "Kuna yin gumi a baya, kuna da ƙaruwa a cikin ƙwayar plasma, kuna da mafi girman VO2 max kuma mafi kyawun ikon jure zafi."

Amma a cikin bincikensa na baya-bayan nan, Dalleck ya so ya ga yadda motsa jiki a cikin sauna zai shafi asarar nauyi.

Tawagar bincike daga Babban Altitude Exercise Physiology Program a Jami'ar Yammacin Jihar Colorado ta dauki nauyin 45 masu kiba ko masu kiba tsakanin shekaru 18 da 60 masu shekaru tare da BMI tsakanin 25 zuwa 40, kashi mai kitse na jiki sama da kashi 22 na maza da kashi 32 ga mata, kuma an ƙididdige su azaman ƙananan-zuwa-matsakaici haɗari ga cututtukan zuciya, na huhu, da/ko na rayuwa. An raba su zuwa kungiyoyi uku: ƙungiyar motsa jiki na sauna, ƙungiyar motsa jiki na yau da kullum, da ƙungiyar kulawa.

Makonni takwas, ƙungiyoyin motsa jiki duka sun shiga cikin shirin motsa jiki na ci gaba, suna yin motsa jiki na matsakaici-matsakaici na mintuna 45 (elliptical, rower, and treadmill) da kuma motsa jiki na mintuna 30 na ƙarfi-ƙarfi (aji na juyawa) kowane mako. Dukansu sun ci abinci akai-akai kuma ba su yi wani motsa jiki a waje da ƙa'idodin binciken ba. Bambanci kawai tsakanin ƙungiyoyin biyu? Wata ƙungiya ta yi aiki a cikin Kutting Weight sauna suit (wani katon rigar Neoprene mai kama da rigar rigar ruwa) yayin da sauran rukunin suka yi aiki a cikin tufafin motsa jiki da suka saba.

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Amfanin sauna ya dace da asarar nauyi

A ƙarshen gwajin, duk masu motsa jiki sun ga ingantuwa a cikin systolic da diastolic hawan jini da jimlar cholesterol da kuma raguwar kewayen kugu. (Yay!) Amma, TBH, wannan ba gaskiya bane. (Zaku iya samun kyawawan fa'idodin jiki daga motsa jiki ɗaya kawai.)

Menene shine ban sha'awa, duk da haka, shi ne cewa rukunin kwat da wando na sauna ya ga babban ci gaba a cikin kowane ma'auni mai mahimmanci akan waɗanda ke motsa jiki a cikin tufafi na yau da kullun. Na ɗaya, ƙungiyar suturar sauna ta ragu da kashi 2.6 cikin ɗari na nauyin jikinsu da kashi 13.8 cikin ɗari na kitsen jikinsu da masu motsa jiki na yau da kullun, waɗanda kawai suka ragu da kashi 0.9 cikin ɗari da kashi 8.3 bisa ɗari.

Ƙungiyar kwat da wando ta sauna kuma ta sami babban ci gaba a cikin VO2 max (mahimmin ma'aunin juriya na zuciya), haɓaka haɓakar kitse (ƙarfin jikin ƙona kitse a matsayin mai), da raguwar glucose na azumi mai azumi (alama mai mahimmanci don ciwon sukari da prediabet).

A ƙarshe amma ba ko kaɗan ba, ƙungiyar suturar sauna ta kuma ga karuwar kashi 11.4 cikin ɗari a cikin yawan adadin kuzari (yawancin adadin kuzarin jikin ku yana ƙonewa yayin hutawa) idan aka kwatanta da ƙungiyar motsa jiki ta yau da kullun, wacce ta ga kashi 2.7 cikin ɗari. rage.

Duk ya zo ga EPOC, ko amfani da iskar oxygen bayan motsa jiki, in ji Dalleck. (Wannan babban abin al'ajabi a bayan "tasirin bayan gobara.") "Motsa jiki cikin zafi yana haɓaka EPOC," in ji shi, "kuma akwai abubuwa da yawa masu kyau (kamar ƙona ƙarin adadin kuzari) waɗanda ke zuwa tare da EPOC."

Akwai dalilai iri-iri waɗanda zasu iya ƙara EPOC: na ɗaya, motsa jiki mai ƙarfi saboda yana haifar da babban rushewa na homeostasis na jikin ku. Bayan motsa jiki, yana buƙatar ƙarin kuzari da ƙoƙari don komawa waccan homeostasis. Wani abin kuma: rushewar zafin zafin ku na yau da kullun. Duk motsa jiki yana haifar da ƙaruwa a cikin zafin jiki mai mahimmanci, amma idan kun ƙara ƙarfafa hakan (alal misali, yin aiki a cikin zafi ko cikin sauna), wannan yana nufin zai ɗauki tsawon lokaci don komawa homeostasis da daidaita yanayin zafin jikin ku. Duk waɗannan abubuwan suna haifar da ƙona kalori mafi girma da ingantaccen carb da oxidation mai.

Kafin kayi aiki a cikin sauna suit ...

Lura cewa an gudanar da binciken ta amfani da motsa jiki mai ƙarfi zuwa matsakaici kawai, amma ba babba ƙarfi, kuma koyaushe na mintuna 45 ko ƙasa da haka, a cikin sarrafawa, yanayi mara zafi. "A wannan misali, idan aka yi amfani da su yadda ya kamata, sauna suits na iya zama da amfani sosai," in ji Dalleck.

An faɗi haka, ƙarƙashin jikin ku don zafi kuma Babban motsa jiki mai tsanani lokacin da ba a horar da kai ba zai iya sanya damuwa mai yawa a jikinka kuma ya haifar da hyperthermia (zazzabi). "Muna ba da shawarar kiyaye ƙarfin matsakaici zuwa ƙarfi, ba mai girma ba," in ji shi. Wani muhimmin bayanin kula: Idan kuna da ciwon sukari, cututtukan zuciya, ko duk wani yanayin da ke sa wa jikin ku da wuya a daidaita, ya kamata ku tsallake kwat da wankin sauna ko ku duba da farko.

Bugu da ƙari, ƙila za ku iya samun fa'ida daga zuwa kawai zuwa aji mai zafi na yau da kullun, vinyasa, ko sauran ɗakin motsa jiki na motsa jiki. Sauna ya dace da kwaikwaya game da yanayin Fahrenheit 90 tare da zafi kashi 30 zuwa 50, in ji Dalleck. Kodayake ba za ku iya sarrafa madaidaicin yanayin aji na motsa jiki zuwa T ba, ƙalubalanci jikin ku don dacewa da wannan yanayin yana kama da dumama shi ta hanyar sauna. (Dubi: Shin Aikin Aikin Zafi Yafi Kyau?)

Dalleck ɗaya mai ban sha'awa na ƙarshe: "Haɗuwa zuwa ɗayan matsi na muhalli na iya ba da kariya daga sauran matsalolin muhalli," in ji Dalleck. Alal misali, ƙaddamar da zafi zai iya taimaka maka ka hau zuwa tsayi.

Shin babban balaguron balaguro yana zuwa ko hutu na kankara? Ka yi la'akari da zufa da shi kafin ka hau kan dutsen-za ku iya samun ɗimbin fa'idar jiki (da yin numfashi cikin sauƙi a can) saboda hakan.

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