Kungakanani Ukuzilolonga Okugqithisileyo?

Umxholo

• Ngaba Ufumana Umthambo "Omncinci"?
• Ukuchonga isixa sakho "sokunene" somthambo
• Ewe kunokwenzeka ukuba uzilolonge "kakhulu"
• Iimpawu eziqhelekileyo kunye neMpawu zokuzivocavoca umzimba kakhulu
• Ukuphilisa kwi-Overtraining Syndrome
• Umgca ongezantsi
• Uphengululo lwe

Ungawusebenzisa umthetho we-Goldilocks-esque kwizinto ezininzi (uyazi, "ayinkulu kakhulu, ayincinci kakhulu, kodwa ilungile"): i-oatmeal, isini, iipopu-ngeveki, ukuba ukhupha kangaphi. Kwaye le ndlela iya ekuzilolongeni, nayo.

Mhlawumbi uyazi ukuba kunokwenzeka ukuba ufumane encinci umthambo. Kodwa ubusazi ukuba kunokwenzeka ukuba ufumane kakhulu? Ewe. "Ukuhamba kwemihla ngemihla kunye nokuzilolonga yinto elungileyo, kodwa kunokwenzeka ukuba uyigqithise kwaye ungene endleleni yeenjongo zakho zomzimba, wenza okubi ngaphezu kokulunga emzimbeni wakho, utshilo u-Alena Luciani, i-MS, i-CSCS, ingcali yokomelela kunye nemeko. kunye nomsunguli we-Training2xl.

Kodwa kangakanani ukuzivocavoca umzimba kuninzi, kuncinci kangakanani kuncinci, kwaye uyazi njani xa uyifumene indawo yakho emnandi? Konke oko, ngezantsi.

Ngaba Ufumana Umthambo "Omncinci"?

Unokujonga kwiSebe lezeMpilo laseMelika kunye neeNkonzo zaBantu (HHS) izindululo zokulinganisa ukuba ungakanani imithambo oyifunayo kwimpilo ngokubanzi (aka ubuncinci bomthambo omele ukuwufumana ngeveki). Kubantu abadala abaneminyaka eyi-18 ukuya kwengama-64, iHHS icebisa ubuncinci imizuzu eli-150 yomsebenzi ophakathi we-aerobic ngeveki. okanye ubuncinane imizuzu engama-75 yomsebenzi onamandla we-aerobic ngeveki. (Njengokuhlaziya: Ungasebenzisa uvavanyo lwentetho ukulinganisa ubungqongqo bakho. Ngexesha lomsebenzi ophakathi, usenokuthetha kodwa uya kuba uphefumla nzima. Ngexesha lomsebenzi onamandla we-aerobic, ngekhe ukwazi ukuthetha kakhulu.) khuthaza nokwenza ukusebenza okuphucula ibhalansi yakho kunye nokwakha amandla emisipha amaxesha amabini okanye nangaphezulu ngeveki.

Lungelelanisa umsebenzi wakho weveki nganye kwaye uqaphele ukuba ufumana ngaphantsi kwesixa esicetyiswayo? Ukwinkampani elungileyo: Amashumi asibhozo eepesenti abantu abadala abasilelayo ukuhlangabezana nobuncinci beveki beveki be-HSS ubuncinci be-aerobic benchmarks zokusebenza. Kodwa loo nto ayikuniki ipase yasimahla yokuhlala uhleli! Zama ukongeza imizuzu eli-10 yokuhamba kwishedyuli yakho yonke imihla (njengalo mzimba wokuzilolonga okanye lo mzuzu wokuzilolonga.)

Ukuchonga isixa sakho "sokunene" somthambo

Ukuba sele ungumntu owenza umthambo rhoqo, ingcebiso ye-HSS isenokuvakala iphantsi kuwe. Kwakhona, ezo zezi Ubuncinci izixa zomsebenzi ezicetyiswayo. "I-HSS iyavuma ukuba nokuzilolonga ngakumbi kuza neenzuzo ezingakumbi kwezempilo," utshilo uPete McCall, M.S., C.S.C.S., C.P.T., umphathi weAll About Fitness Podcast. Kwaye, ukuba unenjongo ethile-umzekelo, ukunciphisa umzimba, ukomelela, ukuba ngcono kumdlalo othile-kuyakufuneka usebenzise ngakumbi kunoko, utshilo. (Bona: Mngakanani umthambo owufunayo ngokupheleleyo kuxhomekeke kwiinjongo zakho)

Umzekelo, izikhokelo ze-American College of Sports Medicine 2019 zithi, ngelixa imizuzu eli-150 ukuya kwengama-250 yokuzilolonga ngeveki inokuvelisa iziphumo zokuncipha kobunzima obuncinci, kuya kufuneka ukuba wenze umthambo ongaphezulu kwemizuzu engama-250 ngeveki kwaye ulinganisele ukutya kwakho (umz. : kwisifundo, bajonge abantu abadle i-1,200-2,000 yeekhalori) ukuze babone iziphumo ezibi kakhulu. Ngokwenza oko, kujongeka njengokusebenza iyure enye, iintsuku ezintlanu ngeveki.

Ngokufanayo, ngelixa ukwenza iintsuku ezimbini ngeveki yomsebenzi wamandla ngokubanzi kuya kuxhasa ukukhula kwemisipha, ukufikelela ubuninzi bokwakha imisipha, kufuneka ugxininise ekuqeqesheni iqela ngalinye lemisipha kabini ngeveki, ngokutsho kokuhlaziywa kwijenali. Amayeza ezemidlalo. Oko kusenokwenzeka ukuba kuthetha uqeqesho lwamandla amaxesha amane ukuya kwamahlanu ngeveki kwaye ukwahlulahlula liqela lemisipha (njengesicwangciso soqeqesho sokwakha umzimba) okanye uqiniseke ukuba ubetha qela lamaqela emisipha ngexesha leseshoni yomzimba wonke.

Ngaphandle kwezindululo ze-HSS, ukuqonda inani "elifanelekileyo" lomthambo kuwe kuthathela ingqalelo iinjongo zakho zokomelela komzimba, iminyaka yoqeqesho, imikhwa yesondlo, amanqanaba oxinzelelo, ishedyuli yokulala, kunye nokuqina koqeqesho olwenzayo, ngokuka kuLuciani. "Ishedyuli elungileyo yoqeqesho ithathela ingqalelo [zonke ezo zinto], utshilo. (Ex: Nantsi indlela yokwakha isicwangciso sokufunda esifanelekileyo sokwakha izihlunu okanye ukunciphisa umzimba.)

Ewe kunokwenzeka ukuba uzilolonge "kakhulu"

Xa kuziwa ekusebenzeni, unokucinga ngakumbi rhoqo ngcono, kodwa uLuciani noMcCall bobabini bayavuma ukuba abuyonyani kwaphela. "Ukuba wenza umthambo kakhulu iiveki okanye iinyanga ngexesha, ubeka umzimba wakho emngciphekweni wokugqitha kwisifo," utshilo uLuciani. (Idibeneyo: Ndiqale ukuSebenzisa kancinci kwaye ngoku ndilungile kunakuqala)

Ukuqeqesha ngaphezulu kwe syn-yhu?? Xa usenza umthambo, uyaphula imisipha yakho yemisipha. Ngokwesiqhelo, le yinto elungileyo kuba xa umzimba uzilungisa kwaye uzakha kwakhona, womelele ngakumbi kunangaphambili (# iinzuzo). Kodwa ukuze inkqubo yokulungisa yenzeke udinga ukulala ngokwaneleyo, ukutya, ukuphumla kunye nokuchacha, utshilo uLuciani. Ukusilela ukunika umzimba wakho ezo zinto, kwaye uphazamisa amandla omzimba wakho ukuze womelele. "Ukuba uqhubeka ngokungena emzimbeni womzimba wakho ngokwakha kwakhona ukusuka kumonakalo wokuzilolonga (s) owedlule, uya nomzimba wakho kwindawo yoxinzelelo olungapheliyo, ebizwa ngokuba yi-overtraining syndrome," uyacacisa.

Enye indlela yokucinga ngayo: Ukuzilolonga kakhulu + akukho mafutha aneleyo + ukuphumla okwaneleyo -> uxinzelelo oluninzi = i-syndrome yokuqeqesha ngokugqithiseleyo.

Ngaba i-overtraining syndrome yinto ekufuneka abantu ngokubanzi bakhathazeke ngayo? Ngokubanzi, hayi. "Kodwa yinto ekufuneka yenziwe ngabantu bonke abenza umthambo, ngakumbi kuba imeko yomzimba iyaqhubeka," utshilo uMcCall. Ukuba uyi-CrossFit junkie, imarathon okanye iimbaleki ezinyamezelayo, umthandi we-boutique, usandul 'ukuzibophelela kwinkqubo entsha yokuzivocavoca, okanye ocinga ukuba iintsuku zokuphumla ziyadika, usengozini, utshilo.

Iimpawu eziqhelekileyo kunye neMpawu zokuzivocavoca umzimba kakhulu

"Akukho ndlela kwaphela yokunika impendulo esemgangathweni kumbuzo othi" ungakanani umthambo omninzi, "utshilo uLuciani. Zininzi kakhulu izinto kwi-equation (kwakhona: isondlo, uxinzelelo, amandla, ubudala, njl., Utshilo. Kodwa ngelixa kungekho bukhulu bunye-ulungelelwaniso-lonke lolawulo xa kugqitywa ukubetha kwesifo, apho zi iimpawu eziqhelekileyo ezinxulumene nemeko onokuthi uyigcine iso.

Ufike kwithafa elisentabeni: Inyani yile, ukubetha umthambo kakhulu kunokubangela inkqubela phambili kwiinjongo zakho zomzimba. "Nokuba ujonge ukunciphisa umzimba, yomelela, yomelele, okanye ukhawuleze, ukugqithisa isifo kuya kukuphazamisa, utshilo uLuciani. Kungenxa yokuba umzimba wakho awufumani ngokwaneleyo phakathi kweeseshoni. (Idibeneyo: Kutheni Ubona iPlateau kwiGym).

Uye ulunge ngakumbi: Ngexesha elithile, ukugqitha ngaphezulu akuyi kukugcina umile, kuyakukuqhubela phambili kwaye kude kude neenjongo zakho. "Ukuba izihlunu zakho zihlala zisophuka kwaye ungaze ulifumane ithuba lokuzilungisa, uza kuba buthathaka," utsho uLuciani. Khumbula: Imisipha yakho iya ikhula kwaye yomelele xa ushiya umthambo, hayi xa ulapho. (Idibeneyo: Usebenza njani ngaphantsi kwaye ubone iziphumo ezingcono)

Uya ukhula ubunzima: Xa une-overraining syndrome, umzimba wakho ukwimeko yoxinzelelo olungapheliyo. Oku kusebenza ngehormone yoxinzelelo (i-cortisol), ephazamisa imetabolism yakho kwaye inokukhokelela ekuzuzeni ubunzima. (Jonga: Kutheni le nto ukuzilolonga kwam kubangela ukuba uzuze ubunzima?)

Izihlunu zakho zibuhlungu kakhulu: Ngokuqinisekileyo, ukukhathazeka kwemisipha ngosuku okanye ezimbini emva kokuzivocavoca nzima kuqhelekileyo. Kodwa emva kweentsuku ezintathu, ezine, ezintlanu, okanye ezintandathu? Hayi. "Ukudakumba kwezihlunu ixesha elide luphawu lokuba umzimba wakho awubuyisi ngokufanelekileyo okanye awulungisi umonakalo," ucacisa watsho uLuciani. Ngoko kwixesha elizayo xa ukhwela izinyuko, cinga malunga nexesha losuku lwakho lokugqibela lomlenze.

Unomsindo AF: I-Overtraining syndrome inokuchaphazela kakhulu impilo yakho yengqondo. Inokubangela ukuba uzimisele, ucaphuke, ube nentiyo, ube nomsindo, udangele, ukhathazeke, udandatheke, kunye nolunye utshintsho olungonwabi kangako, utshilo uLuciani. Ewe, zininzi izizathu zobuntu, iimvakalelo kunye neenguqu zengqondo, ngoko ke ukuba uziva ungekho, thetha nomboneleli wezempilo yengqondo ngaphambi kokuba ufikelele kwizigqibo.

Umgangatho wakho wokulala utsala: Ungacinga ukuba okukhona usenza umthambo, kokukhona kuya kuba lula ukulala. Ngokwesiqhelo, kuyinyani! Kodwa usebenzise kakhulu kwaye umgangatho wakho wokulala uyehla. Kungenxa yokuba inkqubo yakho ye-nervous parasympathetic iyeka ukusebenza kakuhle kwaye amanqanaba akho e-cortisol, asezantsi kakhulu ngaphambi kokuba ulale, asephezulu esibhakabhakeni, utshilo uMcCall. (Zama enye yeendlela ezixhaswe yiNzululwazi malunga nendlela yokulala ngcono.)

Ukhubazekile: Rhoqo ukwenzakala (cinga: ukutsala imisipha, ukukhulisa ukwenzakala okudala, okanye ukuthambisa umsipha)? Xa une-syndrome e-overtraining, usebenzisa imisipha ephukile, ebuthathaka, ekwenza ukuba ube sengozini yokulimala," kusho uMcCall. Ngaphaya koko, ngenxa yokuba usenza umthambo rhoqo, ukuba wenza umthambo ngendlela engafezekanga, wongeza umngcipheko wokusetyenziswa kakhulu kunye nokwenzakala okuhlawulelayo, utsho.

Intlawulo yenhliziyo yakho iphumelele: Ukuba unokuthi usebenzise izenzi "ukubetha" okanye "ukubetha" ukubhekisela kwizinga lentliziyo yakho yokuphumla kunokuba uthi, "ukubetha," amathuba okuba uye wagqithisa. Kungenxa yokuba, ukuba umzimba wakho usebenza ixesha elongezelelekileyo ukuhlangabezana neemfuno zoqeqesho lwakho, izinga lokuphumla kwentliziyo yakho lingatshintsha, uyachaza uMcCall. Ngokwesiqhelo, umahluko mkhulu ngokwaneleyo kangangokuba awufuni ukujongwa kwesantya sentliziyo ukuze uqaphele, kodwa inzuzo yezixhobo ezikumgangatho ophezulu wokulandela umkhondo wentliziyo (njenge-Whoop okanye i-Apple Watch) kukuba zikwalinganisa ukuguquguquka kwesantya sentliziyo yakho. lingakanani ixesha elidlulayo phakathi kokubetha kwentliziyo nganye), enokuthi iditshwe ngenxa yoqeqesho olugqithisileyo. Umzekelo, ukuba ukwimeko entle yokuphumla (ubukele iNetflix, ulala ebhedini, njl.njl.) kwaye uziva intliziyo yakho ibetha, oko kunokuba luphawu lokuba wenza umthambo kakhulu.

Ucinga ukuba unokuba likhoboka lokuzilolonga: Oku akunjalo *kusoloko * kunjalo, kodwa ukuzilolonga ngokugqithisileyo kunye nokukhobokisa komthambo kudla ngokuhamba kunye. Ngelixa ungamkelwa ngokusesikweni yiNgcaciso yokuFunda kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo, ukuba uyayikhathaza imikhwa yakho yokusebenza okanye indlela yokusebenza - nokuba ikhatshwa ziimpawu zesifo esinganyangekiyo okanye hayi- ijonge kukuphazamiseka, kubalulekile ukuba ufune uncedo kwingqondo. ingcali yezempilo. (Bona ngakumbi: Yonke into ekufuneka uyazi malunga nokuSebenzisa iziyobisi).

Ukuphilisa kwi-Overtraining Syndrome

Ezinye zeempawu zivakala ziqhelekile. Ngoku kuthweni? Iqala ngokuncokola nomboneleli wezempilo. Kungenxa yokuba uninzi lweempawu ezikhankanywe ngasentla zikwayimpawu zezinye iimeko zempilo ezinzulu ezifana nesifo senhliziyo, uxinzelelo lwegazi, uxinzelelo, i-PCOS, kunye nokunye. Nje ukuba le miqathango ikhutshelwe ngaphandle, kwaye kuqinisekisiwe ukuba unayo i-syndrome ye-overtraining, inyathelo lakho elilandelayo kukulinganisa ukusebenza kwakho kwakhona (njengokubuya!), Utshilo uLuciani. Ukuba iMO yakho yesiqhelo kukuzilolonga de ube uphelile-kwaye wenze loo nto yonke imihla-inokuba lutshintsho olunzima. (Oku kunokunceda: Ndifunde njani ukuthanda iintsuku zokuphumla)

Ngokwesiqhelo, iingcali ziya kucebisa ukuba uhambe okungenani iveki enye ngaphandle kokwenza umthambo ukunceda ukuseta kwakhona komzimba. Emva koko, uLuciani uncoma "ukusebenza nomqeqeshi onokubhala ngenjongo inkqubo yakho ngokusekelwe kwiinjongo zakho zempilo kunye nendlela yokuphila yangoku." Kwaye, ewe, kubalulekile ukulandela inkqubo xa usuku lokuphumla lucwangcisiwe!

Kwaye, ngenxa yokuba ukutya okungondleki ngokwaneleyo kudla ngokuba negalelo ekuqeqesheni ngokugqithiseleyo, "iimbaleki kufuneka ziphinde zisebenze nengcali yezondlo ukuze zibone kakuhle (kwaye yintoni) ekufuneka beyityile ukuxhasa iinjongo zabo zoqeqesho," utsho uLuciani. (Idibeneyo: Kutheni ukuSebenza ngokuNxamnye nawe).

U-Luciani ukwacebisa abantu ukuba bagcine ijenali yeemvakalelo zokomelela komzimba. "Ukuba ufikelele kwinqanaba lokuziqhelanisa, kufuneka ube ngcono ekuphulaphuleni umzimba wakho," utsho. Le ayisiyondawo apho uza kubhala khona ukuba uloluphi uqeqesho-yindawo yokucinga ukuba uziva njani umzimba wakho, yintoni ebuhlungu, kunye nendlela inkqubo yoqeqesho ekwenza uzive ngayo.

Umgca ongezantsi

Ukufumana inani elinconywayo lomthambo kubalulekile. Ukufumana ngaphezulu koku kulungile ... ukuba nje unenjongo ethile engqondweni kwaye uyaqhubeka ukunika umzimba wakho ixesha elaneleyo lokuphumla kunye nokufumana kwakhona phakathi kokuzilolonga. Kodwa ukuba uqala ukufumana naziphi na iimpawu ezayanyaniswa ne-overtraining syndrome, lixesha lokuba ubize i-doc yakho, ubuyise umva, kwaye ube neqabane lengcali yokuqina komzimba oya kuthi uthethe, kanye njengokuba umntu wethu omthandayo oneenwele ezimhlophe wenzayo, “Ahh oku. [ukuzilolonga] kulungile."

Uphengululo lwe