Ingabe amasudi eSauna Akulungele Ukwehlisa Isisindo?

-Delile

• Izinzuzo ze-sauna zifanelana nokulahlekelwa isisindo
• Ngaphambi kokuyozivocavoca ngesudi yesauna ...
• Buyekeza kwe-

Cishe usuyazi kakade ukuthi amaphilisi okunciphisa isisindo omlingo angama-hoax. Ungahle wazi ukuthi abaqeqeshi okhalweni B.S. Ungase, ngokwemvelo, ucabange ukuthi amasudi e-sauna awayona into kodwa futhi ama-hype.

Ucwaningo lwakamuva, nokho, luphakamisa ukuthi lezi zingubo zesitayela se-scuba zingase zibe nezinzuzo zokujima ezisemthethweni.

ULance C. Dalleck, Ph.D. kanye nelungu le-ACE Scientific Advisory Panel, lisanda kuthola ukuthi ukuqeqeshwa ngamasudi e-sauna kungaba nezinzuzo ezinkulu ekusebenzeni kwabadlali. “Siyazi ukuthi kubasubathi abaziqeqeshela ukushisa kuningi okushintshwayo,” kusho uDalleck. "Ujuluka phambilini, unokwenyuka kwevolumu ye-plasma, une-VO2 max ephezulu nekhono elingcono lokubekezelela ukushisa."

Kepha esifundweni sakhe sakamuva kakhulu, uDalleck wayefuna ukubona ukuthi ukuzivocavoca ngamasudi e-sauna kungakuthinta kanjani ukwehla kwesisindo.

Ithimba labacwaningi abavela eHigh Altitude Exercise Physiology Programme eWestern State Colorado University liqashe abantu abadala abangama-45 abakhuluphele ngokweqile noma abakhuluphele phakathi kweminyaka yobudala eyi-18 nengama-60 ubudala nge-BMI phakathi kuka-25 no-40, iphesenti lamafutha omzimba ngaphezulu kwamaphesenti angama-22 abesilisa namaphesenti angama-32 kwabesifazane, futhi ilinganiselwe njengengozi ephansi ukuya-emaphakathi yesifo senhliziyo nemithambo yegazi, yamaphaphu, kanye/noma noma se-metabolic. Bahlukaniswa baba ngamaqembu amathathu: iqembu lokuzivocavoca le-sauna, iqembu lokuzivocavoca njalo, neqembu lokulawula.

Kwaphela amasonto ayisishiyagalombili, womabili amaqembu abambe iqhaza ohlelweni lokuqhubeka lokuzivocavoca, enza ukusebenza kwemizuzu engu-45 yokulinganisa ngamandla (i-elliptical, rower, ne-treadmill) kanye nokuzivocavoca ngamandla okuqina kwemizuzu engama-30 (spin class) ngesonto. Bonke badle ngokujwayelekile futhi abenzanga ukuzivocavoca umzimba ngaphandle kwemihlahlandlela yocwaningo. Umehluko kuphela phakathi kwala maqembu womabili? Elinye iqembu lisebenze emasutheni e-Kutting Weight sauna (ingubo ejiyile yeNeoprene efana ne-wetsuit) ngenkathi elinye iqembu lisebenza ligqoke izingubo zalo ezijwayelekile zokuzivocavoca.

;

Izinzuzo ze-sauna zifanelana nokulahlekelwa isisindo

Ekupheleni kocwaningo, bonke abavocavoca umzimba babone ukuthuthuka komfutho wegazi we-systolic ne-diastolic kanye ne-cholesterol ephelele kanye nokuncipha komjikelezo okhalweni. (Yay!) Kepha, i-TBH, lokho akukona ukwephula umthetho. (Ungathola izinzuzo ezinhle kakhulu zomzimba ngokuzivocavoca okukodwa.)

Ini kuyinto Okuthokozisayo, nokho, ukuthi iqembu lesudi ye-sauna libone ukuthuthuka okukhulu kuzo zonke izindlela ezibalulekile kunalabo ababezilolonga njalo. Kokunye, iqembu lesudi ye-sauna lehle amaphesenti ama-2.6 wesisindo somzimba wabo namaphesenti angama-13.8 wamafutha abo omzimba uma kuqhathaniswa nabazivocavoci abajwayelekile, abalahle kuphela amaphesenti angu-0.9 namaphesenti angama-8.3 ​​ngokulandelana.

Iqembu lesudi ye-sauna liphinde labona ukuthuthuka okukhulu ku-VO2 max (isilinganiso esibalulekile sokukhuthazela kwenhliziyo), ukwanda kwe-fat oxidation (amandla omzimba okushisa amafutha njengophethiloli), kanye nokwehla okukhulu kushukela wegazi ozila ukudla (umaka obalulekile isifo sikashukela kanye nama-prediabetes).

Okokugcina kodwa impela, iqembu lesudi ye-sauna liphinde labona ukwanda okungamaphesenti ayi-11.4 ekuphumuleni kwesilinganiso semethabolic (mangaki amakhalori asha umzimba wakho ekuphumuleni) uma kuqhathaniswa neqembu lokuzivocavoca elijwayelekile, elathola amaphesenti ama-2.7 ukuncipha.

Konke kwehlela ku-EPOC, noma ukusetshenziswa kwangemuva kokuzivocavoca umoya-mpilo, kusho uDalleck. (Leyo nto enhle kakhulu ngemuva "komphumela wokushiswa ngemuva.") "Ukuzivocavoca umzimba ekushiseni kukhulisa i-EPOC," esho, "futhi kunezinto eziningi ezinhle (njengokushisa amakhalori engeziwe) eziza ne-EPOC."

Kunezici ezihlukahlukene ezingakhuphula i-EPOC: kokukodwa, ukuzivocavoca okunamandla kakhulu ngoba kudala ukuphazamiseka okukhulu kwe-homeostasis yomzimba wakho. Ngemuva kokuzivocavoca, kuthatha amandla nomzamo owengeziwe ukubuyela kuleyo homeostasis. Esinye isici: ukuphazamiseka kwezinga lakho lokushisa elivamile eliyisisekelo. Konke ukuvivinya umzimba kukhuphula izinga lokushisa okuyisisekelo, kepha uma ugcizelela lokho nangaphezulu (ngokwesibonelo, ukusebenza ekushiseni noma ngesudi yesauna), lokho kusho ukuthi kuzothatha isikhathi eside ukubuyela ku-homeostasis futhi ulawule isikhathi somzimba wakho. Zombili lezo zinto ziholela ekushiseni okukhulu kwekhalori kanye ne-carb ethuthukisiwe kanye ne-oxidation yamafutha.

Ngaphambi kokuyozivocavoca ngesudi yesauna ...

Qaphela ukuthi ucwaningo lwaluqhutshwa kusetshenziswa ukuvivinya umzimba okulingene ngamandla, kepha cha phezulu ukuqina, futhi njalo imizuzu engama-45 noma ngaphansi, endaweni elawulwayo, engashisi. “Kulokhu, uma esetshenziswa ngendlela efanele, amasudi e-sauna angaba yinzuzo enkulu,” kusho uDalleck.

Lokho kushiwo, ukubeka umzimba wakho ekushiseni futhi ukuzivocavoca okukhulu kakhulu lapho ungaqeqeshelwe khona kungabeka ingcindezi enkulu emzimbeni wakho futhi kubangele i-hyperthermia (ukushisa ngokweqile). "Sincoma ukuthi kugcinwe amandla aphakathi nendawo, angabi phezulu," esho. Enye into ebalulekile: Uma unesifo sikashukela, isifo senhliziyo, noma ezinye izimo ezenza kube nzima emzimbeni wakho ukuthi zikwazi ukwanda, kufanele weqe isudi yesauna noma uhlole idokhumenti yakho kuqala.

Futhi, ungase ukwazi ukuthola izinzuzo ngokuvele uye ekilasini lakho elivamile le-spin, i-vinyasa, noma esinye isitudiyo sokujima esishisayo. Amasudi e-sauna alingisa cishe indawo engama-90 degrees Fahrenheit enomswakama wamaphesenti angama-30 kuye kwangama-50, kusho uDalleck. Yize ungeke ukwazi ukulawula kahle imvelo yesigaba sakho sokuzivocavoca ku-T, ukuphonsela inselelo umzimba wakho ukuthi uvumelane naleyo ndawo kufana nokuyifudumeza nge-sauna suit. (Bheka: Ingabe Ukusebenza Okushisayo Kungcono Ngempela?)

Inzuzo yokugcina yokugcina ethokozisayo: "Ukuvumelana nengcindezi eyodwa kwezemvelo kunganikeza ukuvikelwa kwabanye abacindezeli bezemvelo," kusho uDalleck. Isibonelo, ukujwayela ukushisa kungakusiza ukuthi ujwayele ukuphakama.

Ingabe unohambo olukhulu lokuqwala izintaba oluzayo noma lokudonswa eqhweni? Cabanga ukujuluka ngaphambi kokuba ukhuphuke intaba-ungathola iqoqo lezinto zomzimba (futhi uphefumule kalula lapho) ngenxa yalo.

Buyekeza kwe-