{"id":2060,"date":"2020-11-10T15:32:31","date_gmt":"2020-11-10T13:32:31","guid":{"rendered":"https:\/\/qxworld.eu\/?p=2060"},"modified":"2024-09-06T12:21:29","modified_gmt":"2024-09-06T10:21:29","slug":"youre-out-of-shape-and-want-to-get-moving-again-which-muscle-groups-should-you-train-first","status":"publish","type":"post","link":"https:\/\/www.qxworld.eu\/af\/jy-is-uit-vorm-en-wil-weer-beweeg-watter-spiergroepe-jy-eerste-moet-oefen\/","title":{"rendered":"JY IS UIT VORM EN WIL WEER BEWEEG. WATTER SPIERGROEPE MOET JY EERSTE OPLEI?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2060\" class=\"elementor elementor-2060\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-516d592 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"516d592\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cd3494e\" data-id=\"cd3494e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0a1e8b2 elementor-widget elementor-widget-text-editor\" data-id=\"0a1e8b2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As ons na ons voorouers kyk, was ons spesie &quot;homo sapiens&quot; nog altyd in beweging. Oefening was nodig vir oorlewing omdat kos gesoek moes word, gevaar vermy moes word, jag nodig was en beskerming teen die klimaatsuitdagings; as ons egter nou na ons samelewing kyk, het oefening vir baie &#039;n &quot;las&quot; geword. Ons \u201csit\u201d baie dikwels vir ure agter ons rekenaar, ry motors, laat kruideniersware by die huis aflewer en ons yskas is gewoonlik baie naby. Ons het nie regtig meer oefening nodig om te oorleef nie.  Ons het egter hierdie oefening nodig vir &#039;n goeie en gesonde homeostase in ons liggaam. Kortom: om nie te beweeg nie is gelyk aan stres en dus gelyk aan &quot;inflammasie&quot;!\u00a0<\/p><p>\u00a0<\/p><p>Sittende lewenstyl is een van die grootste stressors van ons tyd. Chroniese laegraadse inflammasie en insulienweerstandigheid is die gevolg en veroorsaak simptome wat verband hou met die wegdoening van spiere (spiervermorsing), die kardiovaskul\u00eare stelsel (ho\u00eb bloeddruk, aterosklerose), die ingewande (spysverteringsprobleme en voedingsintoleransies) en selfs van ons brein ( konsentrasie- en geheueafwykings) omdat hierdie organe minder energie ontvang. Die liggaam staan as &#039;t ware tot diens van die immuunstelsel, wat met die meeste van die beskikbare energie werk.\u00a0<strong>\u00a0Wat spierafbreking betref, gebeur dit in &#039;n soort volgorde van belangrikheid tot &quot;oorlewing&quot;.<\/strong><\/p><p>\u00a0<\/p><p>Die eerste spier wat sy sametrekkingskrag verloor, is die diafragma. Gevolglik is die onderste longlobbe nie meer goed geventileer nie, wat die persoon meer vatbaar maak vir longsiektes. As die diafragma reeds spierverlies het Dit gee &#039;n tipiese steekpyn in die sy wanneer jy oefen. Die tweede spier is die hart! Insulienweerstand breek die vinnige Tipe 2-spiervesels (wat van glukose afhanklik is) af en verhoog die stadige Tipe 1-spiervesels (wat vette kan verbrand deur Beta-oksidasie. Die hart word stadiger en minder buigsaam, wat &#039;n mens meer vatbaar maak vir kardiovaskul\u00eare siektes. Die volgende spiere is die spiere van die onderlyf en dan di\u00e9 van die bolyf, meer spesifiek die arms. Dit is logies in die konteks van ons &quot;oer&quot; geskiedenis: in die geval van gevaar is die laaste uitweg om &#039;n opklim. boom, byvoorbeeld, nadat ons nie verder kan hardloop nie, want ons is uitgeput, of ons vyand is besig om ons in te haal. As die arms ook swak geword het, is oorlewing baie beperk byvoorbeeld deur die persoon jou hande te laat druk As dit baie swak is, is lewensverwagting baie kort.<\/p><p>\u00a0<\/p><p><strong>Hierdie volgorde is belangrik om korrekte spieroefening te doen by mense wat lankal sittend is.\u00a0<\/strong>As jy byvoorbeeld eers die diafragma of die hart begin oefen, sal jy die immuunstelsel stimuleer deur onder meer IL-6 (interleukien 6) vry te stel, en jy sal &#039;n flair-up van die siekte kry. Byvoorbeeld, by mense met aterosklerose is dit baie belangrik om eers die arms, dan die onderlyf, te oefen voordat jy met kardio-oefening begin, om &#039;n vaskul\u00eare ontsteking te vermy wat &#039;n infarksie kan uitlok. Eerstens moet insulienweerstand verbeter word of beter verdwyn deur perifere spiere te oefen, met of sonder voedingsveranderinge, om meer suurstof, meer mitochondriale funksie en beter bloedsirkulasie in die hart te verkry.<\/p><p>\u00a0<\/p><p>Die boodskap is dus:\u00a0<strong>oefen eers die spiere wat mees onlangs in die sittende lewe afgeskeep is en dus die mees stabiele metaboliese is, en bou dan progressief op.  Dus, as jy heeltemal uit vorm is, oefen eers die arms, dan die bene, dan uithouvermo\u00eb (die hart) en laastens die diafragmaspiere.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>When we look at our ancestors, our species &#8220;homo sapiens&#8221; has always been in motion. Exercise was necessary for survival because food had to be sought, danger avoided, hunting was needed, and protection from the climatic challenges; however, if we now look at our society, exercise has become a &#8220;burden&#8221; for many. Very often we [&hellip;]<\/p>","protected":false},"author":1,"featured_media":2063,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Getting Fit: Which Muscle Groups to Train First - QX World","_seopress_titles_desc":"Read &#039;You\u2019re Out Of Shape And Want To Get Moving Again. Which Muscle Groups Should You Train First?&#039; to learn effective muscle training strategies","_seopress_robots_index":"","footnotes":""},"categories":[92,113],"tags":[],"class_list":["post-2060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts\/2060","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/comments?post=2060"}],"version-history":[{"count":1,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts\/2060\/revisions"}],"predecessor-version":[{"id":209999,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts\/2060\/revisions\/209999"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/media\/2063"}],"wp:attachment":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/media?parent=2060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/categories?post=2060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/tags?post=2060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}