Ngaba iluncedo njani i-Post-Workout Ice Bath?

Umxholo

• Uphengululo lwe

Emva kwebala lokuqubha iibhafu kubonakala ngathi yinto entsha eyolulwayo-tsiba ukubanda okubandayo emva komdyarho kwaye uya kuba buhlungu kwaye ube buhlungu ngomso. Kwaye njengoko le fomu ye-hydrotherapy, eyaziwa ngokuba kukuntywiliselwa ngamanzi abandayo (CWI), ifundwe ngakumbi nangakumbi, siye saqina ukuba i-ice baths emva kokuzilolonga umsebenzi: Banokukunceda ukunciphisa ukuncipha kwemisipha kunye nokubuyisa isantya. Kodwa isifundo esitsha kwi Ijenali yePhysiology icebisa ukuba ngelixa ungonwabi kwiintsuku ezizayo, iibhafu ze-ice kwi-reg zinokubeka emngciphekweni ubungakanani bemisipha oza kuthi uphele uyakha ekusebenzeni kwakho.

Isifundo

Abaphandi base-Australia baqhube iimvavanyo ezimbini, bepapasha iziphumo zabo kwi-intanethi kwiveki ephelileyo. Bafumanise ukuba ukungcola emva kokuzilolonga kungabeka emngciphekweni ukukhula kwezihlunu kunye namandla omele ukwenze inzuzo ukususela kwixesha lakho lokuchitha ejimini.

Kuphononongo lokuqala, izazinzulu zazinabantu abangama-21 abaqeqeshelwa amandla kabini ngeveki kwiiveki ze-12. Isiqingatha sabathathi-nxaxheba salandela uqeqesho kunye nemizuzu ye-10 yokuhlamba i-ice; esinye isiqingatha senze imizuzu eli-10 yokukhwela ibhayisekile lula. Emva kweenyanga ezintathu, iqela lokuhlambela lomkhenkce lalinobunzima obuncinci be-muscle kunye namandla abuthathaka kwi-press yomlenze kuneqela eliye lalandela ukubuyiswa okusebenzayo. Oko kufanelekile, omabini amaqela abona ukukhula kwezihlunu (mhlawumbi ngenxa yokuzivocavoca, hayi indlela yokubuyisela) -iqela lokuhlambela lomkhenkce alizange libe nayo. kakhulu.

Ukumba nzulu nangakumbi, abaphandi baqhuba ulingo olufanayo kodwa oluthe ngqo ngakumbi: Abathathi-nxaxheba bathatha amandla amabini, elinye lilandelwa yi-CWI kwaye elinye lilandelwa kukuphola okusebenzayo. Abaphandi baphicotha izihlunu zabo ngaphambi nasemva kokubini kokusebenza kwaye bafumanisa ukuba emva kokuhlanjwa komkhenkce, ukubonakaliswa kweselula okunceda izihlunu zikhule. Kutheni le nto iyothusa: Ukutyikitywa kweeselfowuni kunxibelelana nezinto ezibizwa ngokuba ziimpawu zokuhlengahlengiswa kwezihlunu, ezinceda ukulawula i-carbohydrate kunye ne-fat metabolism ekuphenduleni kwiimfuno zemisipha yakho. Ukuba olu phawu luthintelwe, izihlunu zakho azondliwa izondlo ezifanelekileyo ukubanceda bakhe. Ngokuhamba kwexesha, oku kunokubeka esichengeni ukuzuza kwezihlunu kunye neziphumo zamandla ebezibanjwe kuphononongo lokuqala.

Ke yintoni enika? Kutheni le nto ii-ice baths zenza izinto ezimbi kangaka ?!

Impikiswano

Ewe, musa ukugxeka iibhafu okwangoku. Kuba abaphandi bejonge ngqo kwiziphumo zamanzi abandayo, ezinye izinto ezibalulekileyo ekwakheni izihlunu zashiyeka zingalawulwa, ke kunzima ukuthi onke amandla anokubakho aphulukene nangenxa yeCWI. "Emva kokuzivocavoca ukutya okunesondlo kunye nokulala kubaluleke kakhulu ekukhuleni kwemisipha esebenzayo," utshilo uHarry Pino, Ph.D., umthambo womzimba kwiZiko lokuSebenza kwezeMidlalo kwiZiko lezeMpilo laseNYU Langone. (Kwaye ezi zondlo zisixhenxe zinceda ukonyusa ithoni yemisipha.)

Okungakumbi: Abaphandi bajonge kuphela iziphumo ze-CWI kubadlali bomelele kwaye, ke ngoko, iziphumo ezinxulumene nemicu yemisipha ekhawulezayo, uPino ubonisa. Ezi fayibha ziloluhlobo olunoxanduva lokukwazi kwakho ukunyamezela imisebenzi yokuqina okuphezulu, kodwa kukho olunye uhlobo lwefibre nayo-ehamba kancinci, enceda izihlunu zakho zihlale ixesha elide kwiminyhadala enjengokubaleka. Kwaye aba babini basabela ngokwahlukileyo kwizinto zangaphandle (cinga: yonke into ukusuka kubunzulu kunye nexesha lokuzilolonga ukuya kubushushu bokubuyiswa kwakho).

Esikwaziyo: Uphononongo olupapashwe kwinyanga ephelileyo Ijenali yaseMelika yePhysiology ifumanise ukuba ukuntywiliselwa emanzini abandayo kunokuba luncedo ekuncedeni ukukhula kwemisipha, njengoko kunokomeleza ukwenziwa kweemitochondria ezintsha, izindlu zokugcina iiseli zemisipha ezikunceda uhambe ngokukhawuleza kwaye zikunike amandla, utshilo uPino. (Ukusuka ekubeni umthambo wonakalisa izihlunu zakho, iyayaphula i-mitochondria.) Ukuyilwa kwe-mitochondria entsha kubaluleke kakhulu kuqeqesho lokunyamezela, kodwa nasekuqeqesheni ukomelela. Ukongeza imitochondria entsha kuthetha ukuba imicu iyajiba kwaye izihlunu zakho zibonakala zikhulu, ucacisa uPino.

Ekugqibeleni, nangona kunjalo, isiphumo sokuntywiliselwa kwamanzi abandayo ekukhuleni kwezihlunu kunokuba yinto ethile: esona sizathu siphambili sokuba iimbaleki zijike ekupholiseni kukukhawulezisa ukubuyiswa kwemisipha-into exhaswa kakuhle bubungqina besayensi kunye ne-anecdotal, utshilo uPino. Amanzi abandayo ahambisa imithambo yegazi, encedisa ukucoca iimveliso (ezinjenge-lactic acid) kwii-lymph node zakho kunye nokudumba okungaphantsi, zombini ezi zinto zinciphisa ukuncipha kwemisipha. (Olunye uhlengahlengiso olukhulu: Ezona Ndlela zokuSusa izihlunu.)

Isigwebo

Ngaba ufanele ukutyibilika engqeleni? Ukuba ugxininiso lwakho kukunciphisa ukukhathazeka, kunokukunceda. Nangona kunjalo, uPino ngokwenene ucebisa i-CWI ukuba ibuyiselwe emva phezulu-ukusebenza ngamandla. Emva kwe-sprints okanye uqeqesho lokuqina kwamandla aphezulu, unokuba buhlungu ngosuku olulandelayo ngokuntywila kwibhafu ye-50-degree kangangesibhozo ukuya kwimizuzu eli-10. Oko akufumeneyo kubadlali bakhe (kwaye apho iqela elikhulayo lophando lixhasayo) kukuba iingubo zokuxinzelela kunye nobuninzi bokwelula okusebenzayo zizona ndlela zilungileyo zokubuyisela emva kokuzivocavoca okuphantsi (njengobude obude ngaphantsi kwe-70 ipesenti ye-max yakho) .

Ngawo onke amathuba, usaya kubona inzuzo kubungakanani bemisipha kunye namandla kuzo zonke iiyure zokubila obukade ungena kuzo, kunye nokuqaqamba kwakho kwemini elandelayo kuya kuhlala ngokukhawuleza. Kwaye yinyaniso ebandayo, enzima leyo.

Uphengululo lwe