Cardio Faʻamalositino Meafaigaluega E Le Mafai Ona Faʻamagalo Tua Paʻu

I le fale po'o se faleta'alo, o le galue ma mea fa'amalositino cardio e mafai ona avea ma se togafitiga sili ona aoga mo le fa'aletonu o tua, tiga, ma le tiga. However, when checking out all the cardio machines it is recommended to use those that will help with back pain and not worsen or cause further injury. The same goes for purchasing cardio equipment to use at home. Research has found that exercise training could be highly effective in the treatment of back pain. A suesuega i luga o tiga na maua ai o le endorphins e maua mai le faʻamalositino aerobic e fesoasoani e faʻaitiitia ai le tiga maualalo. O le North American Spine Society announced evidence-based recommendations for the treatment of back pain, and one of the top recommendations was aerobic exercise. Individuals can always go outside to:

• Savali
• savali
• momoʻe
• Ti'eti'e uila

But mixing it up with cardio equipment can have its own benefits for different reasons. It could be too hot, raining, sometimes individuals prefer a set workout program to reach calorie or distance goals, and it could be easier on the spine. Working out at home or at a gym, cardiovascular machines can help bring relief for back pain.

Togafitiga Fa'amalositino Fa'alotoifale Togafitiga

Cardiovascular exercise is highly recommended for everyone. For individuals dealing with back pain, exercise combined with conservative therapy is usually part of a treatment plan. This  includes:

• Faaletino togafitiga
• Totogi togafitiga
• Soifua maloloina
• meaʻai
• Fa'atonuga faamalositino

Faatasi ai ma se polokalame faamalositino, e fautuaina e le au atamamai e amata i fa'amalositino aerobic feololo. O toleniga feololo e fa'atatau ina ia pamu ai le fatu ma le toto o le tagata, afu teisi, ma sina manava loloto. O nei ituaiga o faamalositino e aofia ai:

• Malosi e savali i fafo
• Malosi e savali i luga o se vili
• Ti'eti'e uila

As long as the physical activity gets the heart rate up, these exercises have been shown to decrease back pain, relieve stress, and elevate mood. 20 minutes of moderate-intensity exercise three to five times a week for six weeks is what is recommended. This will help the back become healthier, feel better, and is recommended by the American Heart Association.

Aua le faamalositino mo tulaga uma o le ivitua

However, not all spinal conditions benefit from regular exercising. Getting an evaluation from a doctor, spine specialist, or chiropractor is recommended for injuries, severe and/or persistent back pain before starting a cardiovascular exercise program. This could be a spinal fracture, or spinal condition that requires bracing, or intense physical therapy/rehabilitation. O tagata ta'ito'atasi e le fa'amalositino i taimi uma pe maua fo'i ma'i po'o ma'i fatu e mautinoa lava e mana'omia le fa'atagaina o se foma'i a'o le'i amataina se koleniga fatu.

Fa'amalositino Sili ma Meafaigaluega

Once a doctor clears the individual for aerobic faatinoina there is no cardio equipment that is off-limits. O masini elliptical ma uila fa'amau e sili ona fa'amalieina e tagata ta'ito'atasi e iai fa'afitauli/tulaga tua. Because they are low impact. However, if it is tolerable using a jogging treadmill is beneficial as well. Faalogo i le tino. Afai o se toleniga i luga o se ta'avale e mafua ai le tiga i tua e le na'o le tiga o le toleniga, taofi le masini lena ma faʻataʻitaʻi isi masini cardiovascular e sili atu ona maualalo le aʻafiaga. Aua le amanaiaina le tiga i tua. If pain is continuous and exercising is not helping, stop and see a doctor, or chiropractor to evaluate and analyze the situation. Then they can adjust the exercise part of the treatment plan according to the presenting symptoms.

Tino Faʻatasia

Toleniga Fa'atasi

Toleniga fa'atasi is the combination of aerobic and resistance exercises during the same workout session. O le fa'amalositino ma le fa'amalositino e a'afia ai le tino i auala eseese. O le ituaiga o a'oa'oga fa'aaerobic e fuafua ai pe fa'afefea ona fegalegaleai ma fa'amalositino tetee. The order of the types of exercises like aerobic and resistance workouts can make a difference. Having an understanding of a few specifics about concurrent training will help to make decisions about an exercise program.

• Aerobic/interval and resistance training does not seem to interfere with the others’ adaptations
• However, gaining strength could be lowered by adding running to a resistance program
• Ae o le uila e le tutusa le aafiaga.

Ti'eti'e uila ma le ergonomics o lo'o fa'atasi ai e tutusa ma fa'amalositino fa'amalosi tino maualalo. O le fa'alavelave maso e o'o mai ma le tamo'e e mafua ai le fa'aleagaina o maso, a'o le fa'alavelave i le uila e mafua ai fo'i le fa'aleagaina o maso, e le tutusa. O le fetaui lelei o polokalame faamalositino e taua tele, such as a running program in combination with an upper-body lifting exercise can be beneficial. While running and doing leg presses every day could interfere with each other and could cause injuries. Or if doing both aerobic and resistance exercises in the same session, or on the same day, consider the order of the exercises, depending on what the goal is.

Tuuese

O le faamatalaga iinei e le o fuafuaina e suia se tasi-i-le tasi sootaga ma se agavaʻa fomaʻi soifua maloloina polofesa, laiseneina fomaʻi, ma e le o se faufautua fautuaga. Matou te faʻamalosia oe e fai sau oe lava filifiliga faʻafuaseʻi soifua maloloina faʻavae i luga o lau suʻesuʻega ma le faiga paʻaga ma se tagata tomai faʻapitoa soifua maloloina. O a matou faʻamatalaga e faʻatapulaʻaina i le fomaʻi, musculoskeletal, faʻamalositino, soifua maloloina, faʻafitauli tau soifua maloloina, mataupu faʻafomaʻi, mataupu, ma talanoaga. Matou te tuʻuina atu ma faʻailoaina fomaʻi galulue faʻatasi ma tagata faʻapitoa mai le tele o faʻasalaga. Taʻitasi faʻapitoa e puleaina e le latou tomai faʻapitoa tulaga o le faʻataʻitaʻiga ma la latou pulega o laiseneina. Matou te faʻaaogaina le soifua maloloina ma le faʻamalieina o faʻatonuga e togafitia ma lagolago ai le tausiga mo manuʻaga poʻo faʻaletonu o le musculoskeletal system. O a matou vitio, pou, mataupu, mataupu, ma malamalamaaga e aofia ai mataupu tau falemaʻi, mataupu, ma mataupu e fesoʻotaʻi ma lagolago, tuʻusaʻo pe le tuʻusaʻo, la matou falemaʻi lautele o faʻataʻitaʻiga. le talafeagai suʻesuʻega suʻesuʻega poʻo suʻesuʻega e lagolagoina a matou pou. Matou te saunia ni kopi o lagolagoina suʻesuʻega suʻesuʻega avanoa i tulafono faʻatonutonu laupapa ma tagata lautele pe a talosagaina. Matou te malamalama o matou aofia ai mataupu e manaʻomia se faʻaopopo faʻamatalaga o le auala e ono fesoasoani ai i se faʻapitoa tausiga fuafuaga poʻo togafitiga togafitiga; o le mea lea, ia toe talanoaina le mataupu mataupu i luga, faʻamolemole lagona saoloto e fesili ia Dr. Alex Jimenez pe faʻafesoʻotaʻi mai i matou i le 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP *, CIFM *, CTG *
imeli: faiaoga@elpasofunctionalmedicine.com
telefoni: 915-850-0900
Laiseneina i Texas & New Mexico

mau faasino

British Journal o Taaloga Taʻaloga. (Novema 2020) “O a auala patino o toleniga faamalositino e sili ona aoga mo le togafitia o tiga maualalo? Su'esu'ega o feso'ota'iga” https://bjsm.bmj.com/content/54/21/1279

Paʻu. (Tesema 2020) "O faʻaogaina o le opioid masini i aʻafiaga o aʻoaʻoga faʻamalositino i luga o tiga maualalo maualalo? O se faʻataʻitaʻiga faʻatonutonu faʻafuaseʻi" https://journals.lww.com/pain/Citation/2020/12000/Are_endogenous_opioid_mechanisms_involved_in_the.23.aspx

North American Spine Society. (2020) "Faʻamatalaga Faʻavae Faʻataʻitaʻiga Faʻataʻitaʻiga mo le Tausiga Tuilaʻau Tele" https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf