labarai

Hawan jini ya kasance babban haɗari ga cututtukan zuciya da bugun jini. Abubuwan da ba na magunguna ba kamar motsa jiki suna da tasiri sosai wajen rage hawan jini. Don ƙayyade tsarin motsa jiki mafi kyau don rage karfin jini, masu bincike sun gudanar da wani nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i-nau'i na 270 da bazuwar gwajin gwaji tare da jimlar samfurin 15,827 mutane, tare da shaida na daban-daban.

Babban haɗarin hauhawar jini shine cewa zai ƙara haɓaka hatsarori na zuciya da jijiyoyin jini sosai, kamar zubar jini na cerebral, bugun jini, bugun zuciya, bugun jini, angina pectoris da sauransu. Waɗannan hatsarori na zuciya da jijiyoyin jini na kwatsam, nakasassu masu sauƙi ko kuma suna rage ƙarfin jiki sosai, mutuwa mai nauyi, kuma magani yana da wahala, mai sauƙin dawowa. Sabili da haka, hatsarori na zuciya da jijiyoyin jini suna mayar da hankali kan rigakafi, kuma hauhawar jini shine babban abin ƙarfafawa na cututtukan zuciya da jijiyoyin jini.

Ko da yake motsa jiki ba ya rage hawan jini, yana da matukar amfani don daidaita karfin jini da jinkirta ci gaban hauhawar jini, don haka yana iya rage yiwuwar haɗarin cututtukan zuciya da jijiyoyin jini. Akwai manyan karatun asibiti a gida da waje, kuma sakamakon yana da daidaituwa, wato, motsa jiki mai dacewa zai iya rage haɗarin cututtukan zuciya da jijiyoyin jini da 15%.

Masu binciken sun gano shaidar da ke tallafawa tasirin ragewar jini (systolic da diastolic) na nau'ikan motsa jiki daban-daban: motsa jiki na motsa jiki (-4.5/-2.5 mm Hg), horon juriya mai ƙarfi (-4.6/-3.0 mm Hg), horo na haɗuwa (aerobic da horarwar juriya mai ƙarfi; -6.0/-2.5 mm Hg), high-intensity intertensity Hg, 2.5 mm Hg, high-intensity. (-8.2/-4.0 mm Hg). Dangane da rage hawan jini na systolic, motsa jiki na isometric shine mafi kyau, sannan horon haɗin gwiwa ya biyo baya, kuma dangane da rage hawan jini na diastolic, horon juriya shine mafi kyau. Hawan jini na systolic ya ragu sosai a cikin mutane masu hauhawar jini.

Wane irin motsa jiki ne ya dace da masu fama da hauhawar jini?

A cikin tsawon kwanciyar hankali na kula da cutar hawan jini, bi 4-7 motsa jiki na jiki a kowane mako, minti 30-60 na matsakaicin ƙarfin motsa jiki a kowane lokaci, kamar gudu, tafiya mai sauri, hawan keke, iyo, da dai sauransu, nau'in motsa jiki na iya bambanta daga mutum zuwa mutum, ɗaukar nau'i na motsa jiki na motsa jiki da anaerobic. Kuna iya ɗaukar motsa jiki na motsa jiki a matsayin babban, motsa jiki na anaerobic azaman kari.

Ƙarfin motsa jiki yana buƙatar bambanta daga mutum zuwa mutum. Ana amfani da mafi girman hanyar bugun zuciya don ƙididdige ƙarfin motsa jiki. Matsakaicin matsakaicin ƙarfin motsa jiki shine (220-shekaru) × 60-70%; Babban ƙarfin motsa jiki shine (shekaru 220) x 70-85%. Matsakaici mai tsanani ya dace da marasa lafiya masu hawan jini tare da aikin zuciya na al'ada. Masu rauni na iya rage ƙarfin motsa jiki yadda ya kamata.