Ko Sauna Sutu Yakanakira Kuderedza Uremu?

Zvemukati

• Zvakanakira sauna sutu pakurasikirwa uremu
• Usati waenda kunoshanda mune sauna sutu ...
• Ongororo ye

Iwe unogona kunge uchitoziva kuti mashiripiti uremu mapiritsi kunyepa. Iwe unogona kutoziva kuti vadzidzisi vechiuno ndivo B.S. Iwe unogona, zvakasikwa, kufunga kuti sauna masutu haana nothin 'asi hype futi.

Tsvagurudzo yazvino uno, zvakadaro, inoratidza kuti zvipfeko zvema scuba zvinogona kungova nezvakakodzera zvebasa rekuita.

Lance C. Dalleck, Ph.D. uye ACE Scientific Advisory Panel Member, nguva pfupi yadarika yakaona kuti kudzidziswa mumasutu esauna kunogona kuva nemabhenefiti makuru ekuita kwevatambi. "Tinoziva kuti kune vatambi vanodzidzira mukupisa, kune akati wandei ekugadzirisa," anodaro Dalleck. "Iwe ziya kare, iwe une kuwedzera kwehuwandu hweplasma, iva nepamusoro VO2 max uye kukwanisa kuri nani kushivirira kupisa."

Asi mune ongororo yake ichangoburwa, Dalleck aida kuona kuti kurovedza masutu masutu kunokanganisa sei kuonda.

Dare rekutsvagisa kubva kuHigh Altitude Exercise Physiology Chirongwa kuWestern State Colorado University yakatora vanhu makumi mashanu nevasere vakafutisa kana vakafutisa vakuru pakati pemakore gumi nemasere nemakore makumi matanhatu ekuberekwa neBMI iri pakati pe25 ne40, mafuta emuviri muzana pamusoro pe22 muzana yevanhurume uye 32 muzana yevakadzi, uye yakayerwa seyakadzika-kusvika-pakati panjodzi yemoyo, yemapapu, uye / kana yechirwere chemagetsi. Ivo vakapatsanurwa kuita mapoka matatu: sauna sutu kurovedza muviri boka, rinowanzoitika rekurovedza muviri boka, uye rinodzora boka.

Kwemavhiki masere, ese mapoka ekurovedza muviri vakapinda muchirongwa chinofambira mberi chekuita basa, vachiita matatu-maminetsi makumi mashanu emaminetsi ekudzikamisa (elliptical, rower, uye treadmill) uye maviri-maminetsi makumi matatu-akasimba-masimba (spin kirasi) pavhiki. Vese vaidya zvavo uye havana kuita maekisesaizi kunze kwegwaro rezvidzidzo. Musiyano chete pakati pemapoka maviri aya? Rimwe boka rakashanda muKutting Weight sauna masutu (gobvu rakakora reNeoprene rakafanana neweti) asi rimwe boka raishanda mune yavo yenguva dzose zvipfeko zvekurovedza muviri.

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Zvakanakira sauna sutu pakurasikirwa uremu

Pakupera kwekuedza, vese vanoita maekisesaizi vakaona kuvandudzwa kwe systolic uye diastolic blood pressure uye cholesterol yakazara pamwe nekuderera kwechiuno chechiuno. (Yay!) Asi, TBH, izvo hazvisi chaizvo kutyora. (Unogona kuwana mabhenefiti anoshamisa emuviri kubva pakurovedza muviri kumwe chete.)

Chii ndizvo zvinofadza, zvisinei, ndezvekuti boka re sutu yesauna rakaona kuvandudzwa kukuru muchiyero chese chakakosha pamusoro peavo vairovedzera zvipfeko zvenguva dzose. Kune imwe, boka re sauna rakadonha 2.6 muzana yehuremu hwemuviri wavo uye 13.8 muzana yemafuta emuviri wavo zvichienderana nevanogara vachiita maekisesaizi, avo vakangodonha 0.9 muzana uye 8.3 muzana zvichiteerana.

Iyo sauna sutu yeboka yakaonawo kuwedzera kukuru muVO2 max yavo (chiyero chakakosha chemoyo wemoyo kutsungirira), kuwedzera mumafuta oxidation (kugona kwemuviri kupisa mafuta semafuta), uye kuderera kukuru mukutsanya ropa glucose (chiratidzo chakakosha che chirwere cheshuga uye prediabetes).

Chekupedzisira asi zvirokwazvo chisiri chidiki, iro sauna sutu boka rakaonawo 11.4 muzana kuwedzera mukuzorora metabolic rate (mangani macalorie muviri wako unopisa uchizorora) uchienzaniswa neboka rinowanzoitwa rekurovedza muviri, iro rakaona 2.7 muzana kuderera.

Izvo zvese zvinodzikira kune EPOC, kana post-Exercise oxygen kushandiswa, anodaro Dalleck. (Icho chinhu chinotyisa kwazvo kuseri kwe "afterburn effect.") "Kurovedza muviri mukupisa kunowedzera EPOC," anodaro, "uye kune zvinhu zvakawanda zvakanaka (sekupisa macalorie akawanda) zvinouya neEPOC."

Pane zvinhu zvakasiyana-siyana zvinogona kuwedzera EPOC: kune imwe, yakakwirira-yakanyanya kurovedza muviri nekuti inogadzira kukanganisa kwakakura kwemuviri wako homeostasis. Mushure mekurovedza muviri, zvinotora simba rakawanda nesimba kuti udzokere kune iyo homeostasis. Chimwe chinhu: kukanganisa kweyakajairika yako tembiricha tembiricha. Maekisesaizi ese anokonzeresa kuwedzera kwekushisa kwepakati, asi kana ukasimbisa izvozvo zvakatonyanya (semuenzaniso, kushanda uchipisa kana sutu yesauna), zvinoreva kuti zvichatora nguva yakareba kuti udzokere kuhomeostasis uye kugadzirisa tembiricha yemuviri wako. Zvese zvezvinhu izvi zvinokonzeresa yakakura calori kupisa uye nekuvandudza carb uye mafuta oxidation.

Usati waenda kunoshanda mune sauna sutu ...

Ziva kuti chidzidzo chakaitwa pachishandiswa zvine mwero-kune-yakasimba simba rekuita, asi kwete kumusoro kusimba, uye nguva dzose kwemaminitsi makumi mana nemashanu kana pasi, munzvimbo inodzorwa, isina kupisa. "Muchiitiko ichi, kana akashandiswa zvakakodzera, masutu e sauna anogona kubatsira zvakanyanya," anodaro Dalleck.

Izvo zvataurwa, kuisa muviri wako kupisa uye kurovedza kwakanyanya kana iwe usati wakadzidziswa kunogona kuisa kushushikana kwakanyanya pamuviri wako uye kunoguma uine hyperthermia (kupisa zvakanyanya). "Tinokurudzira kuchengetedza kusimba kuri pakati nepakati kune simba, kwete kumusoro," anodaro. Chimwe chinyorwa chakakosha: Kana uine chirwere cheshuga, chirwere chemwoyo, kana chero mamwe mamiriro ezvinhu anoita kuti zviome kuti muviri wako uchengetedze thermoregulate, unofanira kusvetuka sutu ye sauna kana kutarisa nechiremba wako kutanga.

Uyezve, iwe unogona kukwanisa kuwana mapeji kubva kungoenda kune yako yakajairika inopisa spin kirasi, vinyasa, kana imwe steamy Workout studio. Sauna masutu anoteedzera nezve 90-degree Fahrenheit nharaunda ine 30 kusvika 50 muzana humidity, anodaro Dalleck. Kunyangwe iwe usingakwanise kunyatso kudzora nharaunda yekirasi yako yekurovedza muviri kune T, kupikisa muviri wako kuti uenderane neiyo nharaunda kwakafanana nekuipisa kuburikidza nesauna sutu. (Ona: Zviri Kupisa Kudzidzira Zviri Nani Chaizvo?)

Imwe yekupedzisira inonakidza perk. Semuenzaniso, kuenderana nekupisa kunogona kukubatsira iwe kujairira kumusoro.

Une rwendo rukuru rwekukwira uchiuya kana kusvetuka kwechando? Funga kuisvetera usati watanga kukwira gomo-unogona kuwana hombe yezvikamu zvemuviri (uye kufema zvirinyore kumusoro uko) nekuda kwayo.

Ongororo ye