IiNzuzo zoMzimba kunye nezeNgqondo zokuHamba ngeBhayisikile ngaphakathi

Umxholo

• Yintoni omawuyilindele xa uqala ukutsiba kwibhayisekile
• Yintoni ongayilindela emva kwenyanga enye yokuhamba ngebhayisikile rhoqo
• Izibonelelo zexesha elide zeBhayisikile yangaphakathi
• Uphengululo lwe

Ngama-studio angenakubalwa okuhamba ngaphakathi ngebhayisikile avaliwe kwilizwe liphela kwaye phantse wonke umntu uphepha iigyms zalapha ekhaya ngenxa yeenkxalabo ze-COVID-19, kungokwemvelo ukuba uninzi lweebhayisekile ezintsha ezisekhaya ziye zafaka ibango labo kwintengiso. Ukusuka kwibhayisekile entsha kaPeloton + ukuya kwiSoulCycle ukumiliselwa kwebhayisekile ekhaya, umdla wokuhamba ngebhayisikile ubonile ispiki esikhulu okoko kwaqala ubhubhane. (I-Psst, nazi ezinye iibhayisikile zokuzilolonga ukuhambisa ukuzilolonga ekhaya.)

Kodwa, njengoko nawuphi na umkhweli webhayisikile ozinikeleyo esazi, kuninzi okungaphezulu kwezemidlalo kuneebhayisekile ezikhazimlayo zangaphakathi ezinemfuno efunekayo, ukuzilolonga okusebenzisanayo. Ukuhamba ngebhayisikile yenye yeendlela ezilungileyo ze-cardio onokuzenza, ngakumbi ixesha elide. "Ukuhamba ngebhayisikile akunabunzima, ngenxa yoko kunciphisa umngcipheko wokonzakala ngenxa yokunxiba kunye nokukrazula kumalungu akho, ngakumbi amadolo akho," utshilo uRobert Mazzeo, Ph.D., unjingalwazi onxulumene nokudibana komzimba kwiYunivesithi yaseColorado Boulder . Amadolo adla ngokuba ngamalungu okuqala emzimbeni ukubonisa iimpawu zokuguga, ngoko ke kubalulekile ukuba uwahoye ubomi bakho bonke ngeendlela eziphilileyo, ezithambileyo ze-cardio, ezifana nokukhwela ibhayisekile, uyachaza. (Eyeleleneyo: Ubaleka njani ngokukhawuleza kwaye unciphise iintlungu zedolo lonke ngaxeshanye)

Unoko engqondweni, ukuba utsibela ibhayisekile okokuqala, licebo elihle ukuba uthethe nogqirha wakho kuqala. Ngale ndlela, unokuphumeza naziphi na iingcebiso ezithile. Nje ukuba ucace gca, Nazi iindlela ezimbalwa onokuzilindela emzimbeni wakho kwaye ingqondo yokutshintsha xa uqala ukukhwela ibhayisekile.

Yintoni omawuyilindele xa uqala ukutsiba kwibhayisekile

Ukuqala kwakho ukuhamba ngebhayisikile, nokuba kusekhaya okanye kwiqela lokuzilolonga, kunokoyikisa. Amaxesha amaninzi kukho ii-pedals ezingenamakhonkco, kunye nesigidi esimiselweyo ukuphakama kwesihlalo kunye nobunzulu bokubamba.

Ngomgaqo oqhelekileyo wesithupha, ufuna ukuba ukuphakama kwesihlalo sakho kubude be-hip-bone xa umi ecaleni kwebhayisekile kunye neebamba zakho ukuze ube nokuhlala esihlalweni sakho okanye kwi-nudge ephezulu. "Impazamo eqhelekileyo eyenziwa ngabantu kukuba baxhobe izibambo zabo ziphakame kakhulu kwaye izihlalo zabo ziphantsi kakhulu, kwaye loo nto ayizukubavumela ukuba babandakanye undoqo," utshilo uMaddy Ciccone, umhlohli obalaseleyo kwiSoulCycle eBoston. (P.S. Nazi izihlangu ezifanelekileyo zebhayisekile kuzo zonke iimfuno zakho zebhayisikile.)

Kuqhelekile ukuba umntu omtsha ahambe ngebhayisikile ufuna ukukhwela rhoqo kangangoko banako, okoko banako, ngamandla kangangoko banako. Enkosi ukukhutshwa kwee-endorphins zokuziva ulungile xa usenza umthambo, ukuba "uphezulu" uziva unokunciphisa ifuthe loxinzelelo kunye neentlungu oziva emzimbeni wakho. Kodwa ukuba uzama ukwenza okuninzi, kunokuba yirisithi yokwenzakala.

Endaweni yokuphuma yonke, jolisa kumaza kuqala, ucebisa uMat Wilpers, owayekwiimbaleki ze-NCAA, umqeqeshi webhayisikile kunye nomqeqeshi wePeloton. "Ndiyathanda ukuqala iimbaleki zam (ubuncinci) ngamaxesha e-3 ngeveki, imizuzu engama-30 ngexesha, ngokuqhubekayo kwiiveki ezi-4-6," utsho. (BTW, nantsi isizathu sokuba abanye abantu babe nexesha elilula lokwakha inkcazo yemisipha kunabanye.)

Uzakuqala ngokuzenzekelayo ukutshisa iikhalori ezininzi. Ngalo lonke ixesha usenza umthambo, ukwakheka komzimba wakho [ubungakanani bamafutha omzimba wakho xa uthelekisa nezihlunu, amathambo, amanzi kunye namalungu] uyatshintsha—uqalisa ngokuthe ngcembe ukutshintsha amanqatha ngesihlunu,” kuchaza uWilpers. "Isihlunu sisihlunu esisebenzayo, oko kuthetha ukuba siyazitshisa iikhalori endaweni yokuzigcina." Ngokomndilili, i-sesh yemizuzu engama-30 yokuhamba ngebhayisikile inokukunceda utshise naphi na phakathi kweekhalori ezingama-200-450, ukuba azikho ngaphezulu, kuxhomekeke kubunzima bakho kunye nesantya.

Uya kunciphisa umngcipheko wesifo sentliziyo kunye nohlobo II lweswekile. Inkqubo yokuhamba ngebhayisikile engaguquguqukiyo yindlela entle yokunciphisa i-cholesterol ye-LDL (uhlobo olubi olunokunyusa umngcipheko wesifo sentliziyo) kunye nokuphakamisa i-cholesterol yakho ye-HDL (uhlobo olulungileyo). Kwaye, ukuhamba ngebhayisikile kunokuphucula ukunyamezelana kweswekile yakho ngokwenza ukuba unganyangeki yi-insulin, okuthetha ukuba uya kunciphisa amathuba ophuhliso lwesifo seswekile. (Idibeneyo: Iimpawu ze-10 zesifo sikashukela Abafazi kufuneka bazi malunga nazo)

Indlela omi ngayo iza kuphucuka. Mhlawumbi ubonile i-peloton-isibizo esihlangeneyo seebhayisikili, oko kukuthi-bazingele ngeebhayisikili zabo njengoko bebaleka ukugqitha edolophini kwaye bezibuza ukuba ingaba imiqolo yabo ibuhlungu na. Impendulo: mhlawumbi akunjalo. Logama ibhayisekile yakho ilungelelaniswe ngokufanelekileyo ukusuka kwii-handlebars ukuya kwi-pedals, ukuhamba ngebhayisikile kungathathi hlangothi kumqolo wakho, uchaza uWilpers. Ukuma kakubi kubangelwa kukuqina kwaye, ukuba kukho nantoni na, ukuhamba ngebhayisikile kuya kuba njalo phucula ukuma kwakho. Kunzima ukuzilolonga ngendlela efanelekileyo, awuzukuhlala ixesha elide, utshilo uWilpers. Yiyo loo nto abahlohli bechitha ixesha elininzi bekunceda ufumane ifomu yakho kwangaphambi kokuba uqalise ukunyovwa. (Idibeneyo: Uyilungisa njani iFom yakho yoQeqesho ukuze ufumane iZiphumo ezingcono)

Yintoni ongayilindela emva kwenyanga enye yokuhamba ngebhayisikile rhoqo

Emva kwenyanga yokuhamba ngebhayisikile, umzimba wakho usenokuhlengahlengisa ngokwaneleyo kwibhayisikile ukuze uqale ngokuxinana ngamandla. "Kungaphelanga nenyanga, ungaqala ukwandisa umzamo wakho malunga neepesenti ezili-10 rhoqo kwiiveki ezi-2-3," utshilo uWilliam Bryan, MD, ugqirha wamathambo oqinisekisiweyo e-Houston Methodist Orthopedics & Sports Medicine.

Kuba amandla akho kunye nonyamezelo lwakho luphuculwe ngeli nqaku, oko kuthetha ukuba lixesha lokusuka ekugxileni kumaxesha ukuya kwixesha, utshilo uWilpers. Ucebisa ukuba wandise iiseshoni zakho zokuqala zokuhamba ngebhayisikile zibe yimizuzu engama-45 ukuya kweyure endaweni yoko.

Uya kuqala ukuqaphela izihlunu ezixineneyo. Ukuhamba ngebhayisikile kuqeqesho lokunyamezela ngokwendalo, ke oko kubandakanya izihlunu ezihamba kancinci, ii-aka fibers ezingadinisiyo kwaye zijolise kwiintshukumo ezincinci eziqhubekayo. Oko kuthetha ukuba ngekhe ubonyuse kakhulu ubunzima bemisipha (ngaphandle kokuba uhlala unyuka unyuka usenyuka); Endaweni yoko, uya kuphuhlisa izihlunu ezinqinileyo, ezinethoni, ngakumbi kwii-quads zakho kunye ne-glutes, uyachaza uWilpers. "Oku kubizwa ngokuba luqeqesho olukhethekileyo," wongeza uMazzeo. "Imicu yemisipha emilenzeni yakho oyifumanayo efumana eyona nto ivuselelayo iya kuba namandla kakhulu."

Uyakulungela ukuqala uqeqesho olunqamlezileyo, oko kuthetha ukuba uya kukhuseleka ngcono ekonzakaleni. "Okukhona ufuna emzimbeni wakho, kokukhona izinto ezincinci ziqala ukubalulekile," utshilo uWilpers. Uqeqesho olunqamlezayo lunokuthi lube nefuthe ngokuthe ngqo ekusebenzeni kwakho kwebhayisikile, kodwa lwakha ukomelela kukwenzakala, uyaphawula. "Xa uhamba ngebhayisikile, yonke into isuselwa esinqeni nakwisinqe, ke ufuna ukuba nesinqe esihle kunye nokuzinza kwe-pelvic. Xa uhamba ngebhayisikile, uhlala uhamba ngenqwelomoya engagungqiyo ngaphambili okanye ngasemva, ke [ngokuzivocavoca umzimba], ukucinga ngabathimbi bakho [iqela lezihlunu elibaleka ecaleni kwethanga elikwicala elinceda imilenze yakho ukuba ihambe kwaye ijikeleze kwilungu lomlenze] kunye nee-adductors [iqela lemisipha elibaleka kwithambo lakho le-pubic liye kwi-femur yakho ngaphakathi kwemilenze yakho] " (Ufuna indawo oza kuqala kuyo?

Unokuqaphela ithafa kwinkqubela phambili yakho, kodwa oko kuthetha ukuba umzimba wakho usebenza kakuhle. Emva kweeveki ezintandathu zokuhamba ngebhayisikile, kuqhelekile kwi-plateau encinci, eyenza i-physiologists ibize "isiseko" kuqeqesho lwakho. "Umzimba wakho uya kuba usebenze ngokukuko, kwaye uyakwazi ukuvelisa amandla angakumbi ngokubetha kwentliziyo ngomzuzu, ke ngoko ungaqala ukwenza umsebenzi wokulinganisa wentliziyo / umsebenzi omkhulu womzamo," utshilo uGqirha Bryan. (Nantsi indlela yokufumana-kwaye uqeqeshe- kwindawo yakho yokusebenza kwenqanaba lentliziyo.)

Izibonelelo zexesha elide zeBhayisikile yangaphakathi

Emva kweenyanga ezininzi zokutsiba rhoqo kwibhayisekile, mhlawumbi uziva ngathi uyipro. Qhubeka nokwenza into yakho, kodwa ungalibali ukujonga ngokwakho, ngokwasemzimbeni nasengqondweni. Hlala uhambelana nazo naziphi na iinguqu zomzimba ozibonayo, kwaye ungathandabuzi ukubamba isiseko nogqirha wakho ukuba kukho nantoni na engaziva ilungile. (Nazi ezinye iimpazamo zebhayisikile eziqhelekileyo ekufuneka uzilumkele.)

Kwaye khumbula: Akunyanzelekanga ukuba uthethe ngokwakho ngokuzifaka isali yonke imihla. Inkuthazo iza kwaye ihamba, utsho uWilpers, kwaye kulungile ukuyivuma loo nto. Eyona nto ibalulekileyo kukugcina uqhubo, utshilo. "Ukuqhuba kuyahambelana kuba uqhutywa ukufikelela kwiinjongo," ucacisa. Unaloo nto engqondweni, kuyanceda ukuthatha inxaxheba kwimiceli mngeni eyahlukeneyo, nokuba kunjalo okanye i-IRL, ukugcina olo qhubo luqhubeka, utshilo uWilpers. (Esi sicwangciso seentsuku ezingama-40 siya kunceda ukutyumza kwakho nayiphi na injongo yokomelela komzimba.)

Unganyusa iinzuzo zakho, enkosi kumthwalo wakho omkhulu woqeqesho. "Uyakwazi ukuphatha ukusebenza rhoqo, ixesha elide, kwaye uyakwazi ukufumana bhetele ngokusebenza ngokuzimisela," utshilo uWilpers. Emva kweenyanga ezininzi zokuhamba ngebhayisikile, uninzi lwabantu luyakwazi ukukrazula inkqubo yabo ukuya kwiiseshini ezi-5-6 ngeveki, wongeza.

Uya kwandisa ukuthathwa okuphezulu kweoksijini (okanye VO2 max). Ngamanye amagama, ngokuhamba kwexesha, ukuhamba ngebhayisikile kunceda umzimba wakho ukuba ubengcono ekunikezeleni izihlunu zakho ngeoksijini engaphezulu kunye nezakha mzimba. Oko kuthetha ukuba ukuhamba kwegazi okungaphezulu kwimisipha, oko kuthetha ukuzuza okukhulu komzimba wakho. (Ngakumbi apha: Yintoni i-VO2 Max kwaye uyiphucula njani eyakho?)

Uya kuqala ukuqaphela impilo yengqondo ehlala ihleli. Mhlawumbi ufumana ukungxama emva kweseshoni nganye yokukhwela ibhayisekile, kodwa uphando lubonisa ukuba umthambo walo naluphi na uhlobo, xa usenziwa rhoqo, unokunceda ukuthomalalisa ukudakumba kwexesha elide. Ngokukodwa ngoku ngexesha lobhubhane, kubaluleke ngakumbi kunangaphambili ukubeka phambili impilo yakho yengqondo ngemikhwa esempilweni njengokuzilolonga. "Onke amava e-COVID luhlobo lokuzivocavoca kwengqondo," utshilo uCiccone. "Ukuba unokufumana into apho unokukhuphela khona imizuzu engama-45, oko kuyakwenza okuninzi kakhulu kunokuba nayiphi na i-cardio okanye iklasi yokuqina komzimba enokuyenza."

Uphengululo lwe