Vyayamavum shwasochwaasavum

How To Breathe When Working Out And Running!

BREATHE IN, BREATHE OUT

Vyayamathil shwasochawasathinu valiya oru panku thanne undu. Ningal engane shwasikkunnu ennulathu ningalude vyayamathinte gunam nirnayikkunnu. Ningalude shwasochwaasathine mechappeduthunnathu ningalude vyayamathinte phalatheyum mechappeduthum. Itha ningalude shwasochwasam mechappeduthan aayulla chila margangal.

 

SHWASOCHWASAM

Ningalude shwasakoshavum urodhara bhithiyum orumichu pravarthikkumbozhanu shareerathinu ettavum mikacha phalam labhikkunnathu, athu kondu thanne ithu manassilaakikondu pravaathikkendathaanu. Aadyamayi  shwasam ullilekku edukkuka, ithu urodhara bhithiye sankojippikkukayum athu thazhottu thallineekkukayum cheyyunnu. Ee prakriya shwasakoshathinu vikasikkaanayi kooduthal vistheernam nalkukayum cheyyum. Vayu shwasa naalathiloode thaazeykku sancharichukondu bronchial kuzhalukal vazhi alveoliyil ethunnu. Oxygen alveoliykku chuttumulla sookshma rakthvahiniyilekku praveshikkunnu, iviede ninnu haemoglobin ithine rakthathil ethikkunnu. Oxygen niranja ee rakthathe pulmonary raktha kuzhalukal hridayathinte idathu bhagathu ethikkunnu, ivideninnu athu baakki shareerabhaagangalileekku pump cheyyunnu. Ithinoppam thanne sookshma rakthavahinikalil ninnum carbon dioxide alveoliyileeku sancharichukondu avide ninnum pulmonary raktha vahinikaliloode hridayathinte valathu bhaagathethi cherunnu.

Ini shwasam puratheykku vidam. Ingane cheyyumbol urodhara bhithi ayayukayum mukalileeku neengukayum cheyyunnu. Ithodoppam variyellil ulla intercostals mamsa peshikalum ayayukayum ithu thoracic cavitiye sankojippikkukayum cheyyunnu. ithu shwasakoshathil ulla carbon dioxidine mookku vazhi puratheekku pokan prerippikkunnu. Vyayamathinte samayathu udhara sambhandhiyaya mamsa peshikal churungukayum urodhara bhithiye shwasa koshathinte adutheykku thallukayum cheyyunnu. Ithu carbon dioxidine puram thallukayum, shwasochwasam pettennaakkukayum cheyyunnu.

Vyayamathinte athra thanne mukhyamanu phalapradham aayulla shwasochwasam. Shareerathile peshikalil avashyathinulla oxygen ethendathu vyayamathinte dairgyam koottaan avashyamanu.

anatomy_of_the_cirrculatory_system_infographic

VALSALVA MANEUVER

Valsalva maneuver ennath weight trainingil pothuvayi cheyyuna oru prakriya aanu. Adhym bhalam upayogichu shwasam puratheekku viduka, ingane cheythathinu shesham mookkum vaayayum adachu thanne vaykkuka.  Ithu nattellinte bhalam koottukayum, parikku pattaanulla sadhyatha kuraykkukayum cheyyunnu.

Valsalva maneuver raktha sammardham koottukayum, kooduthal poshakam koshangalil ethikkukayum cheyyunnu. Ennaal raktha sammardhathinde vardhanavu  apakadathinum karanam ayeekkum, athukondu thanne shradhikkuka.

Valsalva maneuver valare adhikam upakarapradham aanenkil polum, kooduthal neeram shwasam pidichu vaykkunnathu bodhakshayathinu kaaranam aayekkaam, athukondu thanne ee karyathilum shradha avashyam aanu.

Thudakkakaarkku strength traininginte koode kramam aayulla shwasochwasavum avashyamanu. Ithinayi bharam uyarthunnathinu munpu puratheykku shwasikkuka, athinu shesham bharam uyarthunnathodu oppam shwasam ullottedukkukayum cheyyuka.

 

OTTAVUM SWASOCHWASAVUM

Ottathil vegam, reethi ennivayeppole thanne pradhanam aanu shwasochwasavum, allengil ningalude oottathinte dairgyam kurayan sadhyatha undu. Endurance training puthuthayi thudangunnavarkku ettavum prayasamulla karyam shwasam niyandrikkal aanu. Puthuthayi ottam thudangunnavar swasochwasam niyandrikkuvan parisheelikkendathanu. Shaareerika swasthyam mechappettu kazhinjal shwasochwasam kooduthal eluppavum mechappettathum aakum. Shwasochwasam mechappettathaakkaan parisheelanam avashyamaanu, ithinayi odikkondirikkumbol swasam niyandrikkuka. Adyathe 3-4 chuvadukalil shwasam ullileekku edukukayum, pinneedulla 3-4 chuvadukalil shwasam puratheekku vidukayum cheyyuka. Koodathal neeratheykku shwasikkunnathu shareerathil kooduthal oxygen ethikkum. Ottathinidayil shwasikkan budhimuttu thonnukayanenkil ottathinte dairgyavum theevrathayum kuraykkuka. Matteethu cardiovascular exercise cheyyuka aanenkilum shwasochwasam niyandrikkunnathu sheelikkeendathanu, illengil vyamathinte phalam poornamayi labhichennu varilla.

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