Barka da zuwa nan, shafi na mako-mako inda masu karatu za su iya gabatar da tambayoyin kiwon lafiya na yau da kullun kan wani abu daga kimiyyar hangovers zuwa ga asirai.
na ciwon baya. Julia Belluz za ta binciko binciken tare da tuntubar masana a fannin don gano yadda kimiyya za ta taimaka mana mu rayu cikin farin ciki da farin ciki.
mafi koshin lafiya.
Is gududa gaske wani nau'i na motsa jiki mafi kyau fiye da tafiya, ganin cewa gudu zai iya haifar da ƙarin raunuka?
A Vox, Tana zaune kusa da mai ba da rahoto game da lafiya Sarah Kliff, wacce ke ba da horo don tseren tseren marathon da triathlon tare da rashin kwanciyar hankali da yawancin mutane ke ajiye don siyayya. Amma
Sarah ta kuma sha wahala tare da fasciitis na shuke-shuke da karayar damuwa. A wasu lokuta, ta kan yi shawagi cikin takalman gudu na tsawon watanni saboda komai ya yi zafi
da yawa, har ma da wani katon takalmin gyaran kafa mai shuɗi a kafarta ta hagu don taimaka mata wajen kwantar da ƴan tsagewar ƙasusuwan ƙafar ta saboda yawan lalacewa da tsagewa.
A hanyoyi da yawa, Sarah cikakkiyar nazari ce a cikin yadda za a yi tunani game da fa'idodi da kasadar gudu tare da tafiya. Gudu yana da fa'idodin kiwon lafiya fiye da
tafiya (Sara ta dace sosai), amma kuma tana ɗaukar haɗarin rauni sosai (duba takalmin gyaran ƙafar Sarah).
To wane tasiri ya mamaye? Don ganowa, Ta fara nemo "gwajin sarrafa bazuwar" da "bita-bita na tsari" akangudu, tafiya, da motsa jiki
aPubMedkiwon lafiya (injin bincike na kyauta don binciken lafiya) da kuma cikinMasanin Google.Ina so in ga menene mafi kyawun shaida - gwaji da sake dubawa
dagwal misali- ya ce game da haɗarin dangi da fa'idodin waɗannan nau'ikan motsa jiki guda biyu.
DANGANTAKAMuna sanya hanyar motsa jiki da rikitarwa. Ga yadda ake samun daidai.
Nan da nan ya bayyana cewa guje-guje na iya haifar da ƙarin raunuka, kuma haɗarin yana ƙaruwa yayin da shirye-shiryen gudana ke ƙaruwa. Bincike ya gano cewa masu gudu
suna da raunin raunin da ya fi girma fiye da masu tafiya (bincike ɗaya ya gano cewa samari masu gudu ko tsere suna da kashi 25 cikin dari mafi girma na raunin rauni fiye da masu tafiya), kuma
cewa ultramarathoners suna cikin haɗari mafi girma. Babban raunin da ke da alaƙa da gudu sun haɗa da ciwo na damuwa na tibia, raunin jijiya na Achilles, da fasciitis na shuke-shuke.
Gabaɗaya, fiye da rabin mutanen da ke gudu za su fuskanci wani irin rauni daga yin hakan, yayin da adadin masu tafiya da za su ji rauni yana kusa da 1.
kashi dari. Abin sha'awa, da alama za ku iya tafiya sosai ba tare da wani ƙarin haɗarin cutar da kanku ba.
Wannan gudu yana cutar da mutane bai kamata ya zama abin mamaki ba. Kamar yadda wannan binciken ya bayyana, "Gudun yana haifar da karfin amsawar ƙasa wanda ya kai kusan sau 2.5 a jiki
nauyi, yayin da ƙarfin amsawar ƙasa yayin tafiya yana cikin kewayon nauyin jiki sau 1.2." Hakanan kuna iya yin tafiya da faɗuwa yayin dagudufiye da ku
yayin tafiya.
Ta kuma koyi game da wasu fa'idodin kiwon lafiya masu ban sha'awa na yin sauri: Ko da minti biyar zuwa 10 a kowace rana na tsere a kusan mil 6 a kowace awa na iya ragewa.
kasadar mutuwa daga cututtukan zuciya da sauran dalilai. An gano masu joggers suna rayuwa tsawon rai fiye da wadanda ba sa jogger ko da bayan daidaitawa don wasu dalilai
- bambancin shekaru 3.8 ga maza da shekaru 4.7 ga mata.
Wancan ya ce, bincike ya gano cewa tafiya yana ɗauke da fa'idodin kiwon lafiya, haka nan. Wasu nazarin sun nuna cewa za ku iya tsawaita rayuwar ku kuma ku hana cututtuka
ta hanyar tafiya kawai - kuma ƙari, mafi kyau.
Duk wannan binciken, yayin da yake haskakawa, bai ba da wani tabbataccen sakamako ba kan ko gudu ko tafiya ya fi kyau a gare ku gabaɗaya. Don haka na tambayi wasu daga cikin
manyan masu bincike na duniya a wannan fanni. Ƙarshensu? Kuna buƙatar la'akari da cinikin ciniki.
"Gudun matsakaici yana tsawaita rayuwa fiye da tafiya," in ji Peter Schnohr, wani likitan zuciya wanda ya yi bincike da yawa na motsa jiki da kuma motsa jiki.
lafiya. Mabuɗin kalmar da ke wurin ita ce "matsakaici." Schnohr ya yi gargadin game da binciken da ke fitowa cewa yin motsa jiki da yawa a cikin dogon lokaci (kamar triathlon).
horo) na iya haifar da matsalolin zuciya. Gabaɗaya, akwai alaƙa mai siffar U tsakanin gudu da mace-mace, in ji shi. Kadan ba ya da amfani ga lafiya, amma kuma
da yawa na iya zama cutarwa.
"Mafi kyawun tsarin mulki shine KWANAKI GUDU BIYU ZUWA UKU A DUK SATI, A SINKAI KO MATAKI".
Mafi dacewa [tsarin mulki] shine kwanaki biyu zuwa uku masu gudana a kowane mako, a cikin sannu a hankali ko matsakaita," in ji Schnohr. "Gudun kowace rana, a cikin sauri sauri, ƙari
fiye da sa'o'i 4 a kowane mako ba shi da kyau." Kuma ga wadanda ba sa son gudu, ya ce, “Tafiya da sauri, ba a jinkiri ba, shi ma yana tsawaita rayuwa. Ba zan iya faɗi nawa ba.”
Wani mai bincike dan kasar Holland Luiz Carlos Hespanhol ya yi nuni da cewa gaba daya, gudu yana ba da fa'idodin kiwon lafiya yadda ya kamata fiye da tafiya. Wannan binciken, don
misali, an gano cewa minti biyar na gudu kowace rana yana da fa'ida kamar minti 15 na tafiya. Hespanhol kuma ya ce bayan shekara gudahoroawa biyu kawai a
mako, masu gudu suna rage kiba, suna rage kitsen jikinsu, suna rage yawan bugun zuciyarsu, kuma suna fitar da sinadarin triglycerides na jininsu (mai kitse a cikin jini). Akwai ma
shaida cewa gudu na iya samun tasiri mai kyau akan tashin hankali, damuwa, da fushi.
Duk da haka, Hespanhol ba cikakken jagora ne don gudu ba. Tsarin tafiya mai kyau na iya samun irin wannan fa'ida, in ji shi. Don haka akan gudu da tafiya, da gaske
ya dogara da dabi'unku da abubuwan da kuke so: "Mutum zai iya zaɓar tafiya maimakon gudu a matsayin yanayin motsa jiki dangane da haɗarin rauni, tun da tafiya shine
kasa da kasada fiye da gudu,” ya bayyana. Ko kuma a madadin: "Mutane na iya zaɓar gudu saboda fa'idodin kiwon lafiya sun fi girma kuma suna zuwa da sauri, cikin ɗan gajeren lokaci
lokaci."
Don sake maimaitawa: Gudu yana inganta lafiyar ku da kyau fiye da tafiya kuma yana da fa'idodin kiwon lafiya a kowane lokacin da aka saka. Amma ko da karamin adadin
Gudun yana ɗaukar haɗarin rauni fiye da tafiya. Kuma yawan gudu (watau horo na ultramarathon) na iya zama da illa sosai, yayin da irin wannan ba gaskiya bane ga tafiya.
Ina wannan ya bar mu? Duk masu binciken motsa jiki kamar sun yarda akan abu ɗaya: cewa mafi kyawun motsa jiki na yau da kullun shine wanda za ku yi a zahiri. Don haka amsar
zuwa tambayar gudu da tafiya mai yiwuwa za ta bambanta daga mutum zuwa mutum. Idan kun fifita ɗaya akan ɗayan, ku tsaya da wancan. Kuma idan kunhar yanzuba zai iya yanke shawara ba,
Hespanhol ya ba da shawarar wannan: "Me yasa ba za ku yi duka biyu ba - gudu da tafiya - don samun mafi kyawun kowane?"
Lokacin aikawa: Maris 19-2021