Shin Aikinku Mai Ƙarfi-Ƙarfi Yana Sa Ku Ciwo?

Wadatacce

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Kun san lokacin da kuka farka da safe bayan motsa jiki mai wahala sosai kuma ku gane cewa yayin da kuke bacci, wani ya canza jikin ku na yau da kullun tare da wanda yake da ƙarfi kamar itace kuma yana jin zafi don motsa inci ɗaya? (Na gode, ranar ƙafar.) Ee, muna magana ne game da wannan haushi mai zafi-kamar-jahannama na DOMS-jinkirin fara ciwon tsoka-wanda wataƙila kun taɓa fuskanta bayan motsa jiki na musamman.

Amma idan kun taɓa saukowa da mura ko mura jim kaɗan bayan ɗaya daga cikin waɗannan lokutan murmurewa na musamman, kun san cewa rashin jin daɗi "Ina mutuwa daga ciki" ji kamar yana yaduwa kai tsaye daga tsokar ku zuwa hancin ku, huhu, sinuses, da makogwaro. Yana kama da jikin ku yana guba da kansa don azabtar da ku saboda sanya shi ta irin wannan aikin motsa jiki da fari. (Mai dangantaka: Matakai 14 na Ciwon Ciki Bayan Aiki)

Amma shin hakan gaskiya ne? Zaka iya gaske yi zafi har ka yi rashin lafiya?

Ya juya, akwai ƙa'idar da aka yarda da ita wanda tsawaita, motsa jiki mai ƙarfi yana haifar da ɗan gajeren lokaci na raunin aikin rigakafi, a cewar sabon labarin da aka buga a cikin Jaridar Physiology Applied. An fara ne a farkon shekarun 1990 tare da nazarin David Nieman, Ph.D., wanda ya gabatar da "J-dimbin lankwasa" yana ba da shawarar cewa motsa jiki na yau da kullum na iya zama matsakaici. raguwa haɗarin kamuwa da cututtuka na numfashi na sama (aka sanyin kowa), yayin da motsa jiki na yau da kullun na iya karuwa hadarin waɗannan cututtuka. Saboda yawancin ɓangarorin tsarin garkuwar jikinku suna canzawa nan da nan bayan aiki mai ƙarfi, wannan “taga mai buɗe” na rigakafin rigakafi (wanda zai iya wuce tsakanin awanni uku zuwa kwana uku) na iya ba ƙwayoyin cuta da ƙwayoyin cuta damar bugawa, a cewar binciken 1999 da aka buga a Magungunan Wasanni.

Kuma ƙarin binciken kwanan nan yana ci gaba da tallafawa wannan ra'ayin cewa babban motsa jiki zai lalata tsarin lafiyar ku. Wani bincike da aka yi a kan ’yan keke 10 na maza da suka fi dacewa sun gano cewa dogon zama na motsa jiki mai tsanani (a cikin wannan yanayin, sa'o'i biyu na hawan keke) na ɗan lokaci yana haɓaka wasu nau'ikan amsawar tsarin garkuwar jiki (kamar wasu adadin fararen ƙwayoyin jini), amma kuma na ɗan lokaci yana rage wasu. sauran masu canji (kamar aikin phagocytic, tsarin da jikin ku ke amfani da shi don kare kansa daga barbashi da barbashi muhalli da cire ƙwayoyin da ba a so), a cewar wani binciken da aka buga a 2010. Nazarin Immunology na Motsa jiki. Wani bita na binciken da ya dace da aka buga a cikin 2010 kuma ya gano cewa matsakaici motsa jiki na iya haifar da ingantaccen tsarin garkuwar jiki da martani mai kumburi, wanda ke inganta murmurewa daga cututtukan ƙwayoyin cuta na numfashi, yayin da m motsa jiki na iya canza amsawar rigakafi ta hanyar da ke ba ƙwayoyin cuta mafi kyawun kafa. Kuma idan kun yi motsa jiki da ƙarfi kwana biyu a jere, za ku iya ganin tasirin iri ɗaya; Wani binciken da aka yi a kan CrossFitters ya gano cewa kwanaki biyu a jere na motsa jiki mai tsanani na CrossFit ya hana aikin rigakafi na al'ada, bisa ga binciken 2016 da aka buga a Gaba a cikin ilimin Halittu.

"Motsa jiki a cikin dogon lokaci yana da kyau a gare ku: Yana rage kumburi a cikin jikin ku kuma yana sa ku zama mafi kyawun sifa daga yanayin jijiyoyin jini, yanayin huhu, da maƙasudin kumburi," in ji Purvi Parikh, MD, likitan rashin lafiyan/rigakafi. tare da Allergy & Asthma Network. "Amma a cikin ɗan gajeren lokaci, daidai bayan motsa jiki mai tsanani, zai sanya damuwa a jikinka, kuma za ku sami kumburi mai yawa a cikin tsokoki, kirjinku, da ko'ina, saboda aiki ne mai tsanani."

Abin shine, yayin da aka yarda da ka'idar kuma tana da ma'ana da yawa, har yanzu muna buƙatar ƙarin bincike don tabbatar da ainihin abin da ke faruwa. Bayan haka, ba za ku iya sanya mutane daidai ta hanyar motsa jiki mai wahala ba sannan ku tilasta su musanya tofa tare da wani mai rarrafe da ƙwayoyin cuta da sunan kimiyya. "Zai yi wahala (kuma rashin da'a) a gudanar da bincike inda mutane ke kamuwa da cututtuka bayan motsa jiki," in ji Jonathan Peake, mawallafin labarin kwanan nan da aka buga a cikin littafin. Jaridar Physiology Applied.

Don haka yayin da aikin motsa jiki na HIIT mai hauka zai iya zama laifin babban sanyi, ɗauki shi da ɗan gishiri. Har yanzu za ku sami fa'idodi masu yawa daga motsa jiki irin na HIIT, don haka bai kamata ku jefa shi a lokacin sanyi da mura da sunan zama marasa ƙwayoyin cuta ba. (Bugu da ƙari, waɗannan motsa jiki masu wuyar gaske sun fi jin daɗi.)

Mafi kyawun fa'idar ku shine ku mai da hankali kan murmurewa har ma ku fitar da haɗarin ku: "Ko da ba tare da motsa jiki ba, rashin bacci da damuwa yana raunana tsarin garkuwar jikin ku kuma ya riga ya zubar da ku don rashin lafiya, kuma idan kun ƙara motsa jiki mai nauyi a saman cewa, kun fi rauni, "in ji Parikh.

A zahiri, samun isasshen bacci, rage damuwa na tunanin mutum, cin abinci mai daidaitaccen abinci, guje wa rashi na abubuwan ƙoshin abinci (musamman baƙin ƙarfe, zinc, da bitamin A, D, E, B6 da B12), da cin carbs yayin zaman horo mai tsawo yakamata duk taimakawa rage mummunan tasirin motsa jiki mai tsanani akan tsarin rigakafi, bisa ga binciken 2013 da aka buga a Iyaka na Jimiri. Don haka ku tabbata kuna kula da jikinku (ban da murkushe ayyukanku masu ƙarfi) kuma za ku yi kyau.

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