Jirgi Sun Hau
Menene Jiragen Sama Ke Hau?
"Flights Climbed" yana auna tsayin daka a tsaye da aka samu ta hanyar tafiya ko gudu sama da matakala ko tudu. Ɗayan "jirgin" yana kusan daidai da mita 3 (ƙafa 10) na riba mai tsayi, yayi daidai da labari ɗaya na gini.
Wannan awo yana ɗaukamotsi a tsaye, wanda ke buƙatar ƙarin kuzari da ƙoƙari na zuciya fiye da motsi a kwance.
Yadda HealthKit ke Auna Jirage
Na'urorin Apple suna lissafin jiragen da suka hau ta amfani da:
- Barometric Altimeter:Yana gano ƙananan canje-canje a cikin matsa lamba na iska don auna girman girma
- Accelerometer:Yana tabbatar da cewa canjin hawan ya kasance saboda motsi na jiki (matakai) maimakon lif ko abin hawa
- Gane Tsarin:Bambance tsakanin matakala, tsaunuka, da sauran karkata
Lura:TafiyakasaMatakan ba su ƙidaya zuwa wannan ma'aunin ba, kodayake har yanzu yana ƙone adadin kuzari kuma yana buƙatar sarrafa tsoka.
Bayanan Kimiyya
Ƙarfin Motsi na tsaye
Hawan matakan hawa wani aiki ne mai ƙarfi na jiki wanda ke ƙalubalantar tsarin zuciya da jijiyoyin jini da manyan ƙungiyoyin tsoka (quadriceps, glutes, calves) da ƙarfi fiye da tafiya akan matakin ƙasa.
Nazarin "Hawan Matakai" (Atherosclerosis, 2023)
Wani babban binciken kwanan nan da aka buga aAtherosclerosisnazartar bayanai daga kan450,000 manyaa cikin UK Biobank don tantance tasirin hawan matakala akan lafiyar zuciya.
Mahimmin Bincike:- HawaMatakan hawa 50 (kimanin jirage 5) kowace ranaan danganta shi da a20% ƙananan haɗarina cututtukan zuciya - Mahalarta da suka daina hawan matakala a lokacin nazarin sun ga haɗarin sake tashi, suna nuna mahimmancin daidaito. - An lura da fa'idodi har ma a cikin mutanen da ke da haɗarin cututtukan cututtukan zuciya
"Gajerun fashe na hawan matakan hawan tsayi shine hanya mai mahimmanci don inganta lafiyar zuciya da kuma bayanan lipid, musamman ga wadanda ba su iya kula da shawarwarin motsa jiki na yanzu." - Song et al., Atherosclerosis, 2023
Harvard Alumni Nazarin Lafiya
Wani binciken tarihi na baya ya biyo bayan sakamakon13,000 mazasama da shekaru masu yawa.
Mahimmin Bincike:- Maza wadanda suka yi matsakaicin akalla8 jirage a kowace ranada a33% ƙananan mace-macefiye da waɗanda suka zauna - Hawan matakala ya kasance yana tsinkayar tsawon rai, daban da sauran nau'ikan motsa jiki
Muhimmancin asibiti
Me yasa Matsalolin Tsaye
Haɗa motsi a tsaye yana ba da fa'idodi na musamman:
- Ingancin Zuciya:Da sauri yana ƙara yawan bugun zuciya, inganta VO2 Max akan lokaci
- Ƙarfin Jiki:Gina ikon aiki a ƙafafu da ainihin
- Yawan Kashi:Tasiri da ƙarfin tsoka suna da kyau ga lafiyar kashi
- Ƙarfafa Metabolic:Yana ƙone sau 2-3 fiye da adadin kuzari a minti daya fiye da tafiya a kwance
- Ma'auni & Daidaitawa:Yana buƙatar kulawar neuromuscular fiye da tafiya mai lebur
Matsakaicin Magana
Babu ma'aunin asibiti na duniya, amma bincike ya nuna:
| Jirgi / Rana | Tasirin Lafiya |
|---|---|
| <3 | Sedentary tushe |
| 5+ | 20% Rage haɗarin cututtukan zuciya (Song et al.) |
| 10+ | "Mai kyau" matakin ayyuka don yawan jama'a |
| 20+ | Kyakkyawan dacewa da aiki |
Shawarwari
Dabarun Aiki
- Ɗauki Matakan:Nasihar dacewa mafi tsufa ta kasance mafi kyau. Tsallake lif don hawa 1-3.
- Ƙananan Ayyuka:Gudun tsalle-tsalle na daƙiƙa 20 ("abin ciye-ciye") yana inganta haɓakar insulin.
- Yin Tafiya:Idan ba a samu matakan hawa ba, tafiya cikin gaggauce zuwa tsaunuka masu tsayi yana ƙirga zuwa wannan ma'auni.
- Daidaituwa:Bayyanar yau da kullun ya fi girma hawa ɗaya sau ɗaya a mako.
Alamomin Gargadi
Tuntuɓi likita idan kun fuskanci: - Ƙunƙarar numfashi da yawa bayan tashi 1-2 - Ciwon kirji ko matsi yayin hawan - Ciwon gwiwa ko hips wanda ke ci gaba bayan aiki - Dizziness lokacin kai saman
Magana
- Song Z, et al. (2023) Hawan matakala na yau da kullun, mai saurin kamuwa da cuta, da haɗarin cututtukan cututtukan zuciya na atherosclerotic: Nazarin ƙungiya mai zuwa.Atherosclerosis, 389, 117440.
- Paffenbarger RS Jr, et al. (1986) Ayyukan motsa jiki, duk abin da ke haifar da mace-mace, da tsawon rayuwar tsofaffin ɗaliban kwaleji.NEJM, 314 (10), 605-613.
- Allison MK, et al. (2017) Takaitaccen Hawan Matakan Matakai Na Inganta Lafiyar Zuciya.Magunguna & Kimiyya a Wasanni & Motsa jiki, 49 (2), 298-307.
- Teh KC, Aziz AR. (2002) Ƙwayar zuciya, ɗaukar iskar oxygen, da kuɗin kuzari na hawan da saukowa.Magunguna & Kimiyya a Wasanni & Motsa jiki, 34 (4), 695-699.