Li ch ca vic hng hi tp th thao

14/05/2007

nh: jupiterimages.com Chc chn l bn bit rng tp luyn th dc th thao l c li. Nh ng b n hiu y v nhng li ch cha? Bi vit di y gii thiu vi bn mt s tc d ng tuyt v i c a vic rn luyn thn th. Hiu v nhng tc dng tuyt vi ny, b n s c hng say h n kin tr luyn tp.

1. Tp luyn gip bn gim nguy c bnh tt, c bit l nhng ch ng bnh nh : cao huyt p, au tim, long xng, i ng hay bo ph v gim nguy c mc m t s b nh ung th nh : ung th rut kt, tuyn tin lit, t cung hay ung th v

2. Vic luyn tp s lm cho hm lng cholesterol trong mu cao gi m xu ng. Cn n u khng, luyn tp cng gip bn trnh khi nguy c cholesterol cao.

3. Tp luyn thng xuyn khin bn cm thy trn y nng lng, v gip tng s c ch u ng. Luyn tp gi cho xng v c chc kho, do , phn no lm ch m qu trnh lo ho t nhin. Ni cch khc, luyn tp gip bn gi c s mm do v linh hot lu h n.

4. Luyn tp gip tinh thn kho mnh. Cc bc s th ng yu c u b nh nhn luy n t p khi ch a bnh trm cm. Nghin cu thm ch cn ch ra rng luyn t p th ng xuyn, k c ch n a gi mi ngy, gip bn bt nng ny hay bun ru.

5. Tp Aerobic, chy hay i b thc s gip bn gim cm gic thm n. iu ny r t t t cho nhng cc chng ang c nguy c bo ph. V i lin vi tc d ng trn, t p luy n th ng xuyn gip bn duy tr trng lng bnh thng v n gip tng c ng s trao i ch t.

6. Tp luyn gip bn c c mt ln da kho mnh, hng ho, b i n gip lm tng l ng mu chy ti da, khin da trng kho mnh hn v n hi h n.

7. Tp luyn gip bn ng ngon hn.

8. Vi tt c cc li ch ni trn: Lm bn khe mnh, da d h ng ho h n, d o dai v linh hot hnhn bn s khng ngc nhin khi bit rng mt li ch n a l luyn t p th ng xuyn s gip i sng tnh dc ca bn phong ph, th v h n nhi u.

anoinet - Tin s William Kraus gio s ca i hc Y Duke ni: Th m ch b n ch t p t nhng iu mi ngy cng s tt cho tim. Tp t cn hn l khng bao gi tp v tp nhiu hn mt cht th tt hn l tp t. T lu ngi ta bit n ch li ca vic tp th dc th thao: gip chng ta kh e h n, tr hn v thon th hn. Khng ch nng cao sc khe v tinh th n, vic t p th ng xuyn cn gip bn phng trnh c nguy c mc mt s bnh. Di y l mt vi ch li ca vic tp th dc th thao: 1. Tt cho tim ca bn Tin s William Kraus gio s ca i hc Y Duke ni: Thm ch b n ch t p t nh ng i u mi ngy cng s tt cho tim. Tp t cn hn l khng bao gi t p v t p nhi u h n m t cht th tt hn l tp t. Tp th dc lm gim cholesterol LDL thng gy nghn ng mch. Th d c th thao lm gim stress cho tim, nng cao nhy insulin, nng cao ch c nng c tim, gip mu l u thng n tim d dng v gip hn ch s hnh thnh mu cc. 2. Gip bn c thn hnh thon th Cc nh nghin cu cho bit nu mun gi vng cn nng ca mnh th m i ngy nn t p th dc t nht 30 pht. Hy kin nhn v tp thng xuyn. B n s c c vc dng b n mu n. 3. Phng trnh long xng Tp luyn kt hp vi lng canxi va m bn np vo c th s gip x ng ch c kh e. Nhng mn nh chy, i b, nng t u c th gip phng trnh long x ng khi b n l n tu i. Bn nn xp mt lch tp luyn ngay t khi cn tr v bin n thnh m t thi quen. 4. Lm gim huyt p cao Tp th thao tt cho nhng ngi huyt p cao bt k b n bao nhiu tu i, cn n ng, gi i tnh. 5. Lm gim stress Khng ai c th nghi ng tc dng ny. Nhng thay i v tm l c th x y ra do s thay i ca norepinephrine, dopamine hay serotonin l nh ng hormone c nh h ng n tm tr ng v mc bun phin.

Qu trnh tp luyn cng lm gim s cng c, em li cm gic d ch u h n cho b n. 6. Lm gim s gi lnh Cc nh nghin cu i hc Carolina cho bit trong ma ng gi, nh ng ng i th ng xuyn tp th thao s cm thy t lnh hn 23% so vi nhng ngi tp t. 7. em li s d chu cho bnh nhn hen Nhiu ngi b bnh hen thng tm cch ln trnh vic tp th d c. Nh ng cc nh khoa h c cho thy nhng bnh nhn hen hon ton c th tp nh ng ng tc nh nhng, t t n, trong mt mi trng khng kh trong lnh, m p, khng b lnh v h s c m th y kh h n. 8. Ngn chn ung th Cc nh khoa hc ni rng c t nht 35% nhng trng h p ch t do ung th l do b th a cn v thiu hot ng. Nhng ngi bo thng c xu hng c nhiu insulin gy ra s hnh thnh cc khi u. ph n, tp th dc lm gim mc oestrogen mt loi hormone c lin quan n ung th v.

Chc chn l bn bit rng tp luyn th dc th thao l c li. Nhng bn hiu y v nhng li ch cha? Bi vit di y gii thiu vi bn mt s tc dng tuyt vi ca vic rn luyn thn th. Hiu v nhng tc dng tuyt vi ny, bn s c hng say hn kin tr luyn tp. 1. Tp luyn gip bn gim nguy c bnh tt, c bit l nhng chng bnh nh: cao huyt p, au tim, long xng, i ng hay bo ph v gim nguy c mc mt s bnh ung th nh: ung th rut kt, tuyn tin lit, t cung hay ung th v 2. Vic luyn tp s lm cho hm lng cholesterol trong mu cao gim xung. Cn nu khng, luyn tp cng gip bn trnh khi nguy c cholesterol cao.

3. Tp luyn thng xuyn khin bn cm thy trn y nng lng, v gip tng sc chu ng. Luyn tp gi cho xng v c chc kho, do , phn no lm chm qu trnh lo ho t nhin. Ni cch khc, luyn tp gip bn gi c s mm do v linh hot lu hn. 4. Luyn tp gip tinh thn kho mnh. Cc bc s thng yu cu bnh nhn luyn tp khi cha bnh trm cm. Nghin cu thm ch cn ch ra rng luyn tp thng xuyn, k c ch na gi mi ngy, gip bn bt nng ny hay bun ru. 5. Tp Aerobic, chy hay i b thc s gip bn gim cm gic thm n. iu ny rt tt cho nhng cc chng ang c nguy c bo ph. V i lin vi tc dng trn, tp luyn thng xuyn gip bn duy tr trng lng bnh thng v n gip tng cng s trao i cht. 6. Tp luyn gip bn c c mt ln da kho mnh, hng ho, bi n gip lm tng lng mu chy ti da, khin da trng kho mnh hn v n hi hn. 7. Tp luyn gip bn ng ngon hn. 8. Vi tt c cc li ch ni trn: Lm bn khe mnh, da d hng ho hn, do dai v linh hot hnhn bn s khng ngc nhin khi bit rng mt li ch na l luyn tp thng xuyn s gip i sng tnh dc ca bn phong ph, th v h n nhiu. __________________ Cc gio s hng u khuyn bn nn luyn tp thng xuyn c mt tri tim tht kho mnh.

8 li ch khi luyn tp 1. Gim nguy c mc cc bnh tim mch, cng nh hn ch kh nng pht trin ca bnh tim (i vi nhng ngi mc bnh tim). 2. Hn ch nguy c mc bnh cao huyt p. 3. C nhng bin chuyn tch cc i vi nhng bnh nhn mc chng huyt p cao. 4. Tng hm lng cholesterol c li cho c th (HLD) 5. Gim hm lng cholesterol c hi i vi sc kho (LDL) 6. Gip gim hm lng triglycerides ( l mt dng tn ti trong mu ca cht bo gy hi) 7. Gip gim cn, bo ph l mt nhn t dn ti bnh tim mch. 8. Nh luyn tp m tim mch v phi c kh nng hot ng tch cc hn. Nu khng luyn tp sau mt thi gian di, cc cht bo v hm lng cholesterol s to nn nhng lin kt trong cc mch mu. Cc ng mch vn chuyn mu ln no v ti tim s tr nn b tc nghn, l nguy c chnh gy nn bnh tim. Cc bi tp gip cc mch mu lu thng, v ngn chn nguy c mc cc bnh v tim mch. Nhng ch li khc Cc bi luyn tp cng c th ng ph vi chng t qu. Thng xuyn luyn tp u n nh i b, nhy, leo ni, leo bc thang em li hiu qu cao trong vic hn ch nguy c mc chng t qu.

Bn cnh , luyn tp cn c th gip bn kim sot kh nng mc cc cn bnh mn tnh nh tiu ng tup 2, long xng hay chng vim khp. Ngoi ra, tp luyn cn em li tc dng trong vic khng ch stress. Th no l luyn tp ng cch? Bn khng nht thit phi p mnh tun th hon ton cc bi tp c sn. Thm ch nhng bi tp n gin nhng thung xuyn cng em li nhiu ch li cho bn. Vin nghin cu sc kho ti M tin hnh th nghim i vi nhng c nhn tnh nguyn, h luyn tp t 30 - 60 pht u n hng ngy. Cc mn th thao c la chn l i b, lm vn, lm vic nh. Kt qu cho thy, h c nhng bin chuyn rt tch cc, nht l i vi tim mch v phi. Hy th thay i v ci tin cc bi luyn tp nh: - i b nhanh - Bi li - p xe - Nhy Aerobic - Cho thuyn - i b, leo ni hay p xe thay v vic ngi v iu khin xe hi - Hy nghe nhc hay xem ti vi t tng c thoi mi trong khi luyn tp Mc d c rt nhiu hnh thc luyn tp aerobic, nhng i b vn c nh gi l

mn tp c gi tr nht. i b khng cn phi hc, n rt n gin vi tt c mi ngi, ai cng c th la chn mn th thao ny.

Theo thng k ca Lin on Lao ng TP.HCM, 8 thng u nm nay, trn a bn thnh ph xy ra 70 v tai nn lao ng (TNL) cht ngi, lm cht 71 ngi, b thng 18 ngi. Mc d tnh trng mt an ton lao ng lun c bo ng nhng s v tai n n lao ng x y ra trn a bn TP.HCM vn tip tc gia tng. Hng nm, TP.HCM c coi l mt i cng trng vi hng ngn cng trnh xy dng ua nhau mc ln nh nm nhng song song vi n l tnh trng m t v sinh, thi u an ton lao ng cng khng ngng tng ln. Theo thng k ca Lin on Lao ng TP.HCM, tnh t u nm n ngy 31/8/2009, trn a bn thnh ph xy ra 70 v tai nn lao ng cht ngi, lm cht 71 ngi, b thng 18 ngi.

Cng nhn cng trnh xy dng lm vic di h thng cn cu nguy him nhng c ngi dng c bo v an ton lao ng ch l...ci nn l. nh chp ti mt cng trnh xy dng trn i l Nguyn Vn Linh, qun 7. (nh: V Nh) Trc , theo thng k ca c quan chc nng, 3 thng u nm 2009, thnh ph x y ra 20 v tai n n lao ng cht ngi, lm cht 20 ngi v lm b thng 2 ngi. T nhng con s th ng k trn cho thy, nhng thng gn y, s v tai nn lao ng xy ra c chiu hng gia tng n mc bo ng. ng Trng Lm Danh Ph Ch tch lin on Lao ng TP.HCM cho bi t: TNL x y ra ch y u t i cc doanh nghip l cng ty trch nhim hu hn vi tng s 43/70 v , cng ty c ph n v i t ng s 15/70 v, cn li thuc cc loi hnh doanh nghip khc nh ti cc doanh nghip nh nc, c s sn xut Cc lnh vc xy ra TNL cht ngi dng nh khng thay i, ch yu vn t p trung trong lnh v c xy dng, TNL do c yu t in. Nguyn nhn ch yu ca tnh trng trn c xc nh l do ngi s dng lao ng cha tun th cc quy nh v v sinh, an ton lao ng; cha trang b y , ng tiu chu n cc quy nh v v sinh, an ton lao ng. c bit, pha ngi lao ng cha t thc bo v mnh.