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What is aerobic exercise?

एरोबिक व्यायाम से मिलेंगे कई और फायदे

एरोबिक व्यायाम से मिलेंगे कई और फायदे...

एरोबिक गतिविधि, जैसे चलना, साइकिल चलाना या तैरना, आपको लंबे समय तक और स्वस्थ रहने में मदद कर सकता है। एक उच्च तकनीकी समाज के परिणामस्वरूप निष्क्रियता "संकट अनुपात" तक पहुंच रही है जो इसे गतिहीन रहने के लिए सुविधाजनक बनाती है। अब यह अनुमान लगाया गया है कि 60 प्रतिशत वयस्क नियमित रूप से शारीरिक रूप से सक्रिय नहीं हैं। इससे भी ज्यादा परेशान करने वाली बात यह है कि चार में से एक बिल्कुल भी सक्रिय नहीं है। हाल के निष्कर्ष इस बात की पुष्टि करता हैं कि अध्ययन किए गए लगभग किसी भी अन्य कारक की तुलना में फिटनेस स्वास्थ्य का बेहतर करने में सहायक है।

परिभाषा:

एरोबिक का सीधा सा मतलब है ऑक्सीजन की उपस्थिति में। एरोबिक उन प्रकार के व्यायामों या गतिविधि को संदर्भित करता है जिनमें बार-बार अपनी बाहों, पैरों और कूल्हों में बड़ी मांसपेशियों को घुमाते हैं। जिनमें ऊर्जा के लिए वसा भंडार को जलाने के लिए ऑक्सीजन की आवश्यकता होती है। आप तेजी से और अधिक गहरी सांस लेंगे।आपका दिल तेजी से धड़केगा, जिससे आपकी मांसपेशियों और आपके फेफड़ों में रक्त का प्रवाह बढ़ जाता है। एरोबिक व्यायाम आपके अधिकतम हृदय गति के 60-80% को बनाए रखते हुए 15 से 20 मिनट या उससे अधिक की अवधि के लिए लयबद्ध रूप से समान बड़े मांसपेशी समूहों का उपयोग करता है। आपका शरीर एंडोर्फिन, प्राकृतिक दर्द निवारक भी जारी करेगा जो की बढ़ी हुई भावना को बढ़ावा देता है।

उदाहरण के लिए:

एरोबिक गतिविधि के बारे में सोचें कि यह लंबी अवधि के बावजूद तीव्रता में मध्यम। एरोबिक गतिविधियों में शामिल हैं:
  • रस्सी कूदना (Skipping)
  • एरोबिक नृत्य कक्षाएं (Aerobic dance classes)
  • सूर्यास्त या सूर्योदय के तहत बाइकिंग (Biking)
  • साइकिल चलाना (Cycling)
  • क्रॉस कंट्री स्कीइंग (Cross-country skiing)
  • धीरे-धीरे दौड़ना (Jogging)
  • तैरना (Swimming)
  • पैदल चलना या टहलना (Walking)

    • एरोबिक व्यायाम के लाभ:

  • नींद की गुणवत्ता में सुधार।
  • थकान के प्रतिरोध में वृद्धि।
  • अतिरिक्त ऊर्जा और सहनशक्ति`।
  • तनाव में कमी।
  • मांसपेशियां और दुबला शरीर द्रव्यमान में वृद्धि।
  • मनोवैज्ञानिक लाभ - व्यायाम से मूड में सुधार होता है, अवसाद और चिंता कम होती है।
  • सामाजिक लाभ - व्यायाम से मित्रों और भागीदारों के साथ समय साझा किया जा सकता है।
  • शरीर की चर्बी पर नियंत्रण - शक्ति प्रशिक्षण और उचित आहार के साथ एरोबिक व्यायाम शरीर की चर्बी को कम करेगा।
  • रोगों के जोखिम में कमी - उच्च रक्तचाप, मधुमेह, ऑस्टियोपोरोसिस (वजन वहन करने वाली गतिविधियाँ), विभिन्न कैंसर और हृदय रोग।

    • एरोबिक व्यायाम शुरू करना:

    आप ऐसी गतिविधि चुनें जो सबसे पहले आनंददायक हो और दूसरी, यथार्थवादी। यदि अन्य लोग नई व्यायाम आदत के बारे में जानते हैं और उसका समर्थन करते हैं, तो व्यायाम पालन में भी सुधार होता है। इस अभ्यास को दिनचर्या में जोड़ने के लिए समय और ऊर्जा देने के लिए तैयार रहें। भले ही रुक-रुक कर की जाने वाली गतिविधि फायदेमंद हो, लेकिन नियमित रूप से किया गया संरचित व्यायाम और भी अधिक लाभ प्रदान करता है। एक व्यायाम योजना अपनाएं जिसमें प्रति सत्र कम से कम 20 मिनट प्रति सप्ताह कम से कम तीन बार कार्डियोवैस्कुलर गतिविधि शामिल हो। प्रत्येक सत्र को पूरे शरीर के लिए खिंचाव की एक श्रृंखला के साथ समाप्त करें। यदि संभव हो तो, समग्र फिटनेस स्तर को अधिकतम करने के लिए एक पेशीय फिटनेस दिनचर्या शामिल करें।

    अतिरिक्त:

    कुछ ऐसी अवायवीय गतिविधि अवधि में कम और तीव्रता में अधिक होती है। एनारोबिक गतिविधियों में शामिल हैं: रैकेटबॉल, डाउनहिल स्कीइंग, भारोत्तोलन, स्प्रिंटिंग, सॉफ्टबॉल, सॉकर और फुटबॉल। ये गतिविधियां एरोबिक कार्डियोवस्कुलर कसरत कार्यक्रम को पूरा करती हैं।
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