Ljubitelji Bikram joge vedo, da v resnici ni bikram, razen če je soba vroča: 104-105 stopinj Fahrenheita, z vlago 40 odstotkov. Toda nova študija, ki jo sponzorira Ameriški svet za vadbo ugotovili, da lahko vadba joge v tako toplem okolju privede do potencialno nevarnih jedrnih telesnih temperatur 103 stopinj in višje.
Researchers at the University of Wisconsin had 20 regular Bikram practitioners swallow core body temperature sensors prior to performing the standard 26 poses for 90 minutes in a room with 105° F heat and 40 percent humidity. One male in the study had a body temperature of 104.1 °F by the end of the class, and seven of the subjects had body temperatures greater than 103° F. This concerned researchers, because 104 is the temperature at which some people will start to display some of the early signs of heat intolerance, says Dr. Cedric Bryant, Chief Science Officer of the American Council on Exercise.
pričeske za moške s srednjimi lasmi
Vendar dr. Bryant poudarja, da kljub povišanim jedrnim temperaturam nobeden od subjektov v tej študiji ni pokazal znakov toplotne intolerance (predhodnik toplotne bolezni in izčrpanosti toplote), kar je dobra stvar.
Če se držite smernic zdrave pameti, imajo lahko najbolj zdravi posamezniki zelo varne izkušnje pri vadbi Bikram joge, pravi in dodaja, da Bikram ponuja številne zdravstvene koristi od izboljšane prožnosti do sprostitve in jih ne bi smeli odvračati.
Pazite na te simptome izčrpanosti toplote
Dr Bryant ugotavlja, da certificirani inštruktorji Bikrama precej dobro poznajo znake nestrpnosti v toploti. Toda poziva udeležence, zlasti tiste, ki so novi v Bikramu, vedo in bodite pozorni na znake in simptome, vključno z blago slabostjo, omotico, glavobolom, nestabilnostjo in blagimi krči.
Allow acclimation to occur. During the first few sessions, pay close attention to your body. The signs of heat intolerance are clues that you’re not tolerating the heat and may need to take a break and get to a cool location, he says. He also cautions participants to make sure they are well-hydrated, drinking fluids before and throughout class and rehydrating after class ( sports drinks with electrolytes may be a better choice than water for many participants due to the 90-minute length of the class, he adds).
Poiščite studio s sistemom obtoka zraka
Jennifer Lobo, solastnica Bikram joga NYC , pravi, da je bila zelo presenečena nad ugotovitvami študije, saj v enem od svojih razredov, odkar je leta 1999 odprla svoj studio, še nikoli ni imela resne težave, povezane s toploto.
While sweating is the body’s main defense against overheating, Lobo says her studio’s purge system (which pulls out stale air from the studio and pulls in fresh air from outside) helps circulate air and reduce the humidity in the room. Teachers are also asked to read the faces of the students to look for problems and adjust the heat accordingly. If they’re getting really red or white, or if more than three people are sitting down in a busy class, [the teachers will] adjust the heat and let in more air, she says.
obleka kurta cobaina
Hidrati in ne pretiravati
Lobo also encourages students to drink water and take electrolytes before and during class, which are always on the podium where the teacher stands. If anyone is sitting down, light-headed, or nauseous, we always give them electrolytes.
Lobo pravi, da je toplota orodje za ogrevanje telesa, da se izognemo poškodbam in povečate prožnost, pravi Lobo. Navsezadnje gre bolj za asane in drže kot vročina, pojasnjuje in ugotavlja, da sta 26 Hatha joga položaja in dve tehniki dihanja pranajame zasnovana tako, da delajo vsako mišico, tetivo, ligament, sklepi in notranji organ v telesu.
Razmislite o alternativah, če ste noseči
Dr Bryant priporoča, da nosečnice, posamezniki z znanimi srčno -žilnimi boleznimi in sladkorno boleznijo razmišljajo o prakticiranju joge v toplotno nevtralnem okolju (čeprav Lobo pravi, da nosečnice redno jemljejo temperature v svojih razredih in nihče ni zabeležil temp nad 99). Toda za splošno populacijo meni, da ima Bikram veliko ponuditi. Prepričajte se, da boste za najvarnejšo možno izkušnjo sprejeli nekaj osnovnih, neposrednih, zdravih ukrepov, pravi.
