ขั้นตอนการออกกำลังกาย

โดย จอมป่วน เมื่อ 2 August 2008 เวลา 12:39 pm ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 3171

 

การออกกำลังกายจะมีขั้นตอนอยู่ 5 ขั้นตอน คือ

1.  การอบอุ่นร่างกาย ( warm up )

2.  การยืดกล้ามเนื้อ ( stretching )

3.  การออกกำลัง ( training zone exercise )

4.  การผ่อนกาย ( cool down )

5.  การยืดกล้ามเนื้อ ( stretching )

 

           การอบอุ่นร่างกายหรือการอุ่นเครื่อง เป็นการเตรียมร่างกายโดยเฉพาะปอดและหัวใจให้พร้อมที่จะรับการออกกำลังกาย การอบอุ่นร่างกายที่ดีก็คือกิจกรรมที่สามารถทำให้อุณหภูมิร่างกาย อุณหภูมิกล้ามเนื้อ และปริมาณเลือดที่ไหลเวียนสู่กล้ามเนื้อที่จะ ใช้งาน เพิ่มสูงขึ้นจากสภาวะพัก อาจจะเริ่มด้วยการเดินช้าๆ แล้วค่อยๆเดินเร็วขึ้น จนชีพจรของเราเริ่มเต้นเร็วขึ้น จาก 70 ครั้งต่อนาทีมาเป็น 100 หรือ 110 ครั้งต่อนาที ช่วงนี้ร่างกายของเราจะค่อยๆปรับตัว ทำให้ไม่เกิดอันตรายในการออกกำลังกาย การอบอุ่นร่างกายควรใช้เวลาอย่างน้อย 5-10 นาที

           การยืดกล้ามเนื้อเป็นการเตรียมกล้ามเนื้อ เอ็นกล้ามเนื้อ และเอ็นข้อต่อของร่างกายให้เตรียมพร้อมที่จะรับการออกกำลังกาย ทำให้ไม่เกิดการบาดเจ็บขึ้นเมื่อเราเริ่มออกกำลังกาย ช่วงนี้ก็ใช้เวลา 5-10 นาที

          ช่วงของการออกกำลังกาย ( training zone exercise ) ช่วงนี้ก็คือช่วงของการออกกำลังกายแบบแอโรบิค ( aerobic exercise ) เช่นถ้าวิ่ง ก็จะวิ่งให้มีความหนักเพียงพอ คือให้หัวใจเต้นประมาณ 60-80 % ของชีพจรสูงสุด ซึ่งจะเป็นช่วงที่มีผลต่อการฝึกปอดและหัวใจโดยที่ไม่มีอันตรายต่อร่างกาย

           การผ่อนกาย ( cool down ) หลังการออกกำลังกายเป็นการปรับสภาพร่างกายจากการออกกำลังกายมาเป็นสภาพปกติ ถ้าเราหยุดทันที หัวใจที่เคยเต้น 130 – 140 ครั้งต่อนาที จะกลับมาสู่สภาพปกติ คือเต้น 70 ครั้งต่อนาทีในเวลาสั้นๆก็อาจเกิดอันตรายได้ เพราะปอดและหัวใจปรับตัวไม่ทัน เนื่องจากปริมาณเลือดของร่างกายส่วนใหญ่จะไหลเวียนไปยังกล้ามเนื้อขณะออกกำลังกาย

           หากหยุดออกกำลังกายทันทีทันใดจะทำให้เลือดที่ไหลเวียนกลับสู่หัวใจน้อยลงโดยเลือดจะคั่งค้างอยู่ที่หลอดเลือดภายในกล้ามเนื้อโดยเฉพาะกล้ามเนื้อของขา (Pooling Effect) ส่งผลให้ปริมาณเลือดที่บีบออก จากหัวใจเพื่อส่งไปยังส่วนต่างๆ ของร่างกายลดลงโดยเฉพาะสมอง จึงทำให้เกิด อาการหน้ามืดเป็นลมได้ เราจึงต้องใช้เวลา อย่างน้อย 5-10 นาที ในการปรับตัว คือค่อยๆลดชีพจรลงจนเป็นปกติ

           การยืดกล้ามเนื้อหลังการออกกำลังกายก็เพื่อช่วยผ่อนคลายกล้ามเนื้อหลังการออกกำลังกายและช่วยลดอาการตึงหรือเกร็งของกล้ามเนื้อ และจะเป็นการเพิ่มความยืดหยุ่นของร่างกาย

           หวังว่าคงจะไม่รีบร้อนออกกำลังกายโดยไม่ปฏิบัติตามขั้นตอนนะครับ เพราะจะทำให้เกิดอันตรายต่อร่างกาย บางครั้งอาจอันตรายถึงชีวิตนะครับ

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