Kodi Zovala za Sauna Ndi Zabwino Pakuchepetsa Kuwonda?

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• Ubwino wama suti a sauna ochepetsa thupi
• Musanapite kukachita suti ya sauna ...
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Mwinamwake mukudziwa kale kuti mapiritsi ochepetsa thupi ndi chinyengo. Mutha kudziwa kuti ophunzitsa m'chiuno ndi B.S. Mutha, mwachilengedwe, kuganiza kuti masuti a sauna siopepuka 'koma ndi hype.

Kafukufuku waposachedwa, komabe, akuwonetsa kuti zovala zamtundu wa scuba zitha kukhala ndi zolimbitsa thupi zovomerezeka.

Lance C. Dalleck, Ph.D. ndi membala wa gulu la ACE Scientific Advisory Panel, posachedwapa apeza kuti kuphunzira masuti a sauna kumatha kukhala ndi phindu lalikulu kwa othamanga. "Tikudziwa kuti kwa othamanga omwe amaphunzitsa kutentha, pali kusintha kosiyanasiyana," akutero Dalleck. "Mumatuluka thukuta kale, muli ndi kuchuluka kwa plasma, muli ndi VO2 max yapamwamba komanso kupirira kutentha."

Koma mu kafukufuku wake waposachedwapa, Dalleck ankafuna kuona momwe kuchita masewera olimbitsa thupi mu suti za sauna kungakhudzire kuchepa thupi.

Gulu lofufuzira lochokera ku High Altitude Exercise Physiology Programme ku Western State Colorado University lidalemba anthu akuluakulu okwana 45 onenepa kwambiri kapena onenepa kwambiri azaka zapakati pa 18 ndi 60 wazaka ali ndi BMI pakati pa 25 ndi 40, kuchuluka kwamafuta opitilira 22 peresenti ya amuna ndi 32% kwa amayi, ndipo amawerengedwa kuti ndi pachiwopsezo chochepa kwambiri cha matenda amtima, pulmonary, ndi/kapena kagayidwe kachakudya. Adagawika m'magulu atatu: gulu lolimbitsa thupi la sauna, gulu lochita masewera olimbitsa thupi, ndi gulu lowongolera.

Kwa masabata asanu ndi atatu, magulu onse ochita masewera olimbitsa thupi adagwira nawo ntchito yopititsa patsogolo masewera olimbitsa thupi, kuchita masewera olimbitsa thupi atatu a mphindi 45 (elliptical, rower, ndi treadmill) ndi masewera awiri a mphindi 30 mwamphamvu (spin class) pa sabata. Onse amadya mwachizolowezi ndipo samachita masewera olimbitsa thupi kunja kwa malangizo awophunzirira. Kodi pali kusiyana kotani pakati pa magulu awiriwa? Gulu limodzi limagwira masuti a Kutting Weight sauna (chovala chakuda cha Neoprene chofanana ndi wetsuit) pomwe gulu linalo limagwira zovala zawo zolimbitsa thupi.

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Ubwino wama suti a sauna ochepetsa thupi

Kumapeto kwa mayesero, onse ochita masewera olimbitsa thupi adawona kusintha kwa kuthamanga kwa magazi kwa systolic ndi diastolic ndi cholesterol yonse komanso kuchepa kwa chiuno. (Yay!) Koma, TBH, sizowopsa kwenikweni. (Mutha kupeza maubwino abwino athupi limodzi.)

Chani ndi chosangalatsa, komabe, ndikuti gulu la suti ya sauna lidawona kusintha kwakukulu pamalingaliro onse ofunikira kuposa omwe amavala zovala zanthawi zonse. Mwa amodzi, gulu la suti ya sauna idatsitsa 2.6 peresenti ya kulemera kwa thupi lawo ndi 13.8 peresenti yamafuta amthupi awo motsutsana ndi ochita masewera olimbitsa thupi wamba, omwe amangotsika ndi 0.9 peresenti ndi 8.3 peresenti motsatana.

Gulu la suti ya sauna lidawonanso kusintha kwakukulu mu VO2 max (chiyerekezo chofunikira kwambiri cha kupirira kwa mtima), kuwonjezeka kwa okosijeni wamafuta (kuthekera kwa thupi kuwotcha mafuta ngati mafuta), komanso kuchepa kwakukulu kwa shuga m'magazi (chizindikiro chofunikira chamafuta). matenda ashuga ndi ma prediabetes).

Pomaliza, gulu la suti ya sauna idawonekeranso kuchuluka kwa 11.4% pakupumula kwa kagayidwe kachakudya (kuchuluka kwama calories thupi lanu limawotcha popuma) poyerekeza ndi gulu lochita masewera olimbitsa thupi, lomwe lidapeza 2.7 peresenti kuchepa.

Zonsezi zimatsikira ku EPOC, kapena kugwiritsa ntchito mpweya pambuyo pa zolimbitsa thupi, atero Dalleck. (Chinthu chochititsa chidwi kwambiri chimenecho kumbuyo kwa "zotsatira zamoto.") "Kuchita masewera olimbitsa thupi kumawonjezera EPOC," akutero, "ndipo pali zinthu zambiri zabwino (monga kutentha ma calories) zomwe zimabwera ndi EPOC."

Pali zinthu zingapo zomwe zitha kuwonjezera EPOC: chimodzi, zolimbitsa thupi kwambiri chifukwa zimasokoneza kwambiri homeostasis ya thupi lanu. Pambuyo pochita masewera olimbitsa thupi, pamafunika mphamvu ndi khama kuti mubwerere ku homeostasis imeneyo. Chinthu china: kusokonezeka kwa kutentha kwanu kwapakati. Zochita zonse zolimbitsa thupi zimapangitsa kuwonjezeka kwa kutentha kwapakati, koma ngati mukulimbikitsa kwambiri (mwachitsanzo, kugwira ntchito yotentha kapena suti ya sauna), zikutanthauza kuti zitenga nthawi yayitali kuti mubwerere kunyumbaostasis ndikuwongolera thupi lanu. Zonsezi zimapangitsa kutentha kwakukulu kwa calorie komanso carb ndi mafuta okosijeni.

Musanapite kukachita suti ya sauna ...

Dziwani kuti kafukufukuyu adachitidwa pogwiritsa ntchito zolimbitsa thupi zokha, koma ayi mkulu mwamphamvu, ndipo nthawi zonse kwa mphindi 45 kapena zocheperapo, m'malo olamulidwa, osapsa. "Pachifukwa ichi, ngati agwiritsidwa ntchito moyenera, masuti a sauna atha kukhala othandiza kwambiri," akutero Dalleck.

Izi zikunenedwa, kuyika thupi lanu ku kutentha ndipo kulimbitsa thupi kwambiri ngati simunaphunzitsidwe kumatha kupanikiza thupi lanu ndikupangitsa kuti mukhale ndi hyperthermia (kutentha kwambiri). "Tikupangira kuti mphamvuyo ikhale yolimba mpaka yamphamvu, osati yokwera," akutero. Chidziwitso china chofunikira: Ngati muli ndi matenda ashuga, matenda amtima, kapena zina zilizonse zomwe zimapangitsa kuti thupi lanu lisamavutike, muyenera kudumpha suti ya sauna kapena kaye kaye ku doc ​​yanu.

Kuphatikiza apo, mutha kupeza zofunikira kuchokera pakungopita ku kalasi yanu yotentha yotentha, vinyasa, kapena situdiyo ina yotentha. Malo osambira a sauna amafanana ndi malo okwana madigiri 90 Fahrenheit okhala ndi chinyezi cha 30 mpaka 50 peresenti, akutero Dalleck. Ngakhale simungathe kuyendetsa bwino chilengedwe chanu ku T, kutsutsa thupi lanu kuti lizolowere chilengedwe ndikofanana ndikuwotcha kudzera pa suti ya sauna. (Onani: Kodi Zolimbitsa Thupi Zotentha Zili Bwinodi?)

Chinthu chomaliza chomaliza chochititsa chidwi: "Kuthana ndi vuto limodzi lachilengedwe kumatha kudziteteza ku zovuta zina zachilengedwe," akutero a Dalleck. Mwachitsanzo, kuzolowera kutentha kungakuthandizeni kuzolowera kumtunda.

Muli ndi ulendo wokwera kwambiri kapena tchuthi cha ski? Ganizirani kutuluka thukuta musanakwere phirilo-mutha kukhala ndi gulu lathunthu (ndikupumira mosavuta kumtunda) chifukwa cha izo.

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