Know how to set the right workout plan after 40. – जानिए क्यों जरूरी है अपनी क्षमता अनुसार वर्कआउट प्लान करना।

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अच्छे शारीरिक और मानसिक स्वास्थ्य के लिए नियमित एक्सरसाइज महत्वपूर्ण है। यह समग्र स्वास्थ्य और फिटनेस को बेहतर बनाने, स्वस्थ वजन बनाए रखने, कई बीमारियों के जोखिम को कम करने को बढ़ावा देने में मदद करता है। वेट लॉस करना महिलाओं की प्राथमिकता होती है, पर वे अक्सर इस बात को भूल जाती हैं कि उन्हें अपनी लिमिटेशन का भी ध्यान (exercise with in limitation) रखना चाहिए। यदि वे लगातार लंबे समय तक बीमार रही हैं, उनकी उम्र 40 पार हो गई है या किसी खास मेडिकल कंडीशन के कारण किसी ख़ास एक्सरसाइज को करने से मना किया गया है, तो तो उन्हें कुछ ख़ास बातों का ख्याल रखना चाहिए।

पुरुषों से ज्यादा बर्डन ले लेती हैं महिलाएं

पब मेड सेंट्रल में वर्ष 2014 में अमेरिकी साइकोलोजिस्ट बेन ए बी क्राफ्ट और हेली ए कैरोल का शोध आलेख प्रकाशित हुआ। इसके अनुसार, पुरुषों की तुलना में महिलाएं वजन घटाने और टोनिंग के लिए अधिक व्यायाम करती हैं। वे अच्छी तरह समझती हैं कि व्यायाम से जीवन की गुणवत्ता अच्छी होती है। पर इस फेर में वे अपने लिमिटेशन का ध्यान नहीं रखती हैं। उन्हें यह समझना चाहिए कि सभी परिस्थितियों में हर व्यायाम महिला के जीवन की गुणवत्ता के लिए फायदेमंद नहीं होता है।

यहां हैं 4 कारण, जिनमें आपको एक्सरसाइज लिमिटेशन का ख्याल रखना चाहिए

1 बोन हेल्थ के लिए वेट लिफ्टिंग करने से पहले पुनर्विचार करें (avoid weight lifting for bone health) 

वेट लिफ्टिंग का कोई प्रतिकूल प्रभाव नहीं हैं। यह डायबिटीज टाइप 2 पेशेंट का ब्लड शुगर लेवल बैलेंस करता है। लेकिन इसे करने से पहले यआपको अपनी क्षमताओं का भी ध्यान रखना होगा। फिटनेस एक्सपर्ट दिनेश चंदेल बताते हैं, ‘यदि आप किसी भी प्रकार के हार्ट डिजीज से जूझ रही हैं, तो वेट लिफ्टिंग एक्सरसाइज से परहेज करें।

यदि आप 40 पार कर रही हैं, तो आपको अपने बोंस हेल्थ का विशेष ख्याल रखना पड़ेगा। ऐसे एक्सरसाइज आपकी बोंस को कमजोर कर सकते हैं। ऐसे व्यायाम एक्सपर्ट की देख रेख में ही करें। उतना ही भार उठायें, जो आपके शरीर और लक्ष्य के अनुकूल हो। सही फॉर्म और तकनीक के साथ अभ्यास करने पर ध्यान केंद्रित करें। यदि मांसपेशियों में किसी प्रकार की चोट लगी है, तो परहेज करें।‘

2 सरल व्यायाम को दें प्राथमिकता (priority to easy exercise)

यदि आप कोविड से हाल-फिलहाल में उभरी हैं या लंबे समय तक बीमार रही हैं, तो बहुत कठिन व्यायाम करने की आवश्यकता नहीं है। सामान्य व्यायाम जैसे कि चेयर बेस्ड या स्क्वैट्स करें। ऐसे व्यायाम करें, जिसमें पूरे शरीर की मूवमेंट हो जाए और बहुत अधिक भार भी नहीं पड़े। आप धीरे-धीरे वाकिंग या छोटे-मोटे घरेलू काम भी कर सकती हैं, जिसमें शरीर स्ट्रेच हो सके।

3 ब्रीदिंग एक्सरसाइज को दें समय (time for breathing exercise) 

बाहर यदि बहुत अधिक प्रदूषण है, तो घर पर ही ब्रीदिंग एक्सरसाइज या प्राणायाम करें। वेट लॉस में कपालभाती बहुत प्रभावी है। लेकिन यदि आप प्रेग्नेंट हैं या ब्लड प्रेशर की मरीज हैं, तो कपालभाती न करें।

breathing exercise
यदि आपके घुटनों में दर्द है या किसी प्रकार की नी इंजरी है, बैक पेन है या किसी भी प्रकार की फिजिकल समस्या है, तो इन एक्सरसाइज को एवोयड करना चाहिए। चित्र : शटरस्टॉक

4 इंटेंस एरोबिक फॉर्म वाले एक्सरसाइज से बचें (avoid intense aerobic form exercise) 

हेवी वर्कआउट में भुजाएं, पैर और मसल्स भी शामिल होते हैं। यह फिटनेस लेवल को मेंटेन करने के लिए बढ़िया एक्सरसाइज है। इसके अंतर्गत स्किपिंग भी आती है।

कार्डियोलॉजिस्ट डॉ. अमित सिन्हा स्किपिंग को न सिर्फ कार्डियोवस्कुलर फिटनेस के लिए सही मानते हैं, बल्कि इसे पूरे शरीर केे लिए संपूर्ण व्यायाम मानते हैं। लेकिन स्किपिंग की तरह दूसरे वर्कआउट वाले व्ययाम के लिए पूरी तरह फिट होना जरूरी है।

यदि आपके घुटनों में दर्द है या किसी प्रकार की नी इंजरी है, बैक पेन है या किसी भी प्रकार की फिजिकल समस्या है, तो इन एक्सरसाइज को एवोयड करना चाहिए।

knee pain
यदि आपके घुटनों में दर्द है या किसी प्रकार की नी इंजरी है, बैक पेन है या किसी भी प्रकार की फिजिकल समस्या है, तो इन एक्सरसाइज को एवोयड करना चाहिए। चित्र शटरस्टॉक।

यदि आप हाई ब्लड प्रेशर, अस्थमा, हार्ट डिजीज से गुजर रही हैं, तो इंटेंस एरोबिक फॉर्म एक्सरसाइज से बचें। यह आपके हार्ट और लंग्स को प्रभावित कर सकता है।

अंत में

यदि आप लंबे समय तक बीमार रही हैं या 40 पार कर रही हैं या प्रेगनेंसी पीरियड स्टार्ट हो गया है, तो कभी भी बिना योग्य प्रशिक्षक की सलाह के एक्सरसाइज नहीं करें। जानकारी के अभाव में एक्सरसाइज आपके अंगों और स्वास्थ्य को प्रभावित कर सकता है।

यह भी पढ़ें :- कैलोरी बर्न करने में पिलाटीज से भी ज्यादा इफेक्टिव है सूर्य नमस्कार, जानिए क्या है इसे करने का सही तरीका 

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