Kutheni ufuna ukuYipholisa kuQeqesho oluQinisekileyo oluPhezulu ngexesha leNtlekele ye-COVID

Umxholo

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Nabani na ondaziyo uyazi ukuba ndiyijunkie yokuzilolonga. Ukongeza kuqeqesho lwam lwamayeza ezemidlalo kwiSibhedlele soNyango olukhethekileyo kwisiXeko saseNew York, ndiyimbaleki enomdla. Ndibaleke i-35 marathons, ndenze i-Ironman triathlons eziyi-14, kwaye ndaqala indawo yoluntu yesizwe ebizwa ngokuba yi-Ironstrength.

Kweli xesha litsha le-COVID-19 kunye nokungena ekuhlaleni, iindawo zokuzilolonga zivaliwe, izitudiyo zasekhaya kunye nabaqeqeshi bahamba ngokukodwa kwi-intanethi, kwaye usenokuba uceliwe ukuba unciphise imisebenzi yakho yangaphandle. Ke, abantu abaninzi bandibuze ingcebiso ngendlela efanelekileyo yokwenza umthambo ngexesha lobhubhane.

Ngokombono wam njengogqirha, iimbaleki, kunye nomqeqeshi womzimba ndinento enye yokuyithetha: Yinciphise!

Indima yam njengogqirha wezemidlalo iguquke kakhulu kwinyanga ephelileyo. Endaweni yokubona izigulane ezinemiba yamathambo kumntu, ndiqhuba iyeza lezemidlalo nge-telemedicine-ukubamba ukutyelela okubonakalayo ukuxilonga iintlungu kunye neentlungu, kunye nokubonelela ngezisombululo zokulungisa le miba ekhaya. Ndimisela kwaye ndifundisa iiklasi zokuzilolonga njengoko bendenze kwiminyaka edlulileyo, kodwa ngoku, yonke into iyenzeka. Le migaqo ihambelana nomsebenzi wam kule minyaka ilishumi idlulileyo ukunceda abantu baphilise ekhaya, kuquka neencwadi endizibhalileyo ngesihloko: Incwadi yembaleki yamayeza asekhaya yenzelwe ukufundisa abantu indlela yokulungisa ukulimala kwabo kwimidlalo ekhaya, kwaye UGqirha Jordan Metzl's Workout Prescription kwaye Ukunyanga Ukuzilolonga unike imigqaliselo yokuzivocavoca ekhaya ngokuthintela izifo.

Phambi kobhubhane we-COVID-19, abantu bayo yonke imigangatho yokomelela komzimba bazokundijoyina kwiiklasi zeenkampu ze-boot eCentral Park, kodwa kwezi ntsuku, nditshintsha ingcebiso yam-kwaye ayisiyiyo eyokuthintela ukusebenza kweqela. Endaweni yokwenza iiburpees ezininzi kangangoko unako kwimizuzwana engama-30 ukuze ufumane isibonelelo sokomelela komzimba (kunye nomzamo!), Ndifuna ukuba ugcine ukusebenza kwakho kwindawo yomndilili ukuze ukwazi ukubona umfanekiso omkhulu xa kusiza impilo.

Ndiyifumana: Uyathanda ukubila kunye nokuhamba, kwaye kunye nexesha elikhululekileyo ezandleni zakho, unokulingwa ukuba uqhekeze konke ukuzilolonga. Ngaphandle kwaloo mbongozo, ngoku lixesha lokuyeka i-throttle kunye nokuqina.

Ngexesha lokugcina impilo yakho yeyona nto iphambili, ndiyakucela ukuba utshintshe indlela ocinga ngayo ngokwenza umthambo njengendlela yokwandisa idosi yemihla ngemihla yenye yezona zinto zinamandla ehlabathini: intshukumo. (Njengesikhumbuzo, Ikholeji yaseMelika yoNyango lwezeMidlalo icebisa ukuba ufumane ubuncinci bemizuzu engama-30 yokuzilolonga yonke imihla.)

Ukuzilolonga mihla le sisiyobisi esimangalisayo engqondweni nasemzimbeni. Ukongeza kwizibonelelo zemood yakho kunye nempilo ngokubanzi, kukho ubungqina bokuba umthambo wokumodareyitha onamandla uphucula ukusebenza komzimba. Isistim somzimba esomeleleyo sithetha ukuba xa umzimba ujongene nalo naluphi na uhlobo losulelo, uyabuya umva.

Ngelixa umthambo wokumodareyitha ubonakalise ukonyusa ukusebenza komzimba, ukuzivocavoca umzimba ngamandla ixesha elide kubonisiwe ezantsi umsebenzi omzimba. Umzekelo, uphononongo oluye lwajonga ukungakhuseleki phakathi kweembaleki zemarathon zifumanise ukuba iimbaleki ’ziye zabonisa ukwehla kumanqanaba e-interleukin -enye yehomoni eziphambili ezibangela ukuphendula komzimba-iiyure ezingama-48-72 emva komdyarho. Translation: Emva kwexesha elide, ukuzilolonga okukhulu, awunako ukulwa usulelo. (Ngakumbi apha: Ngaba Ngokwenene Umsebenzi Wakho Wokuzilolonga Uwenza Ugule?)

Ngoku, konke oku ayikuthethi ukuba kuya kufuneka uphulukane neTabata yakho ngokupheleleyo. Endaweni yokuba ndicebise ukuthintela nawuphi na umsebenzi wobunzulu obuphezulu ukuya ngaphantsi kwesinye kwisithathu sexesha lakho lokuzilolonga. Oko kukufaneleyo, uphando lubonise ukuba unokufuna ukuphepha ukwenza iintsuku ezininzi ezilandelelanayo zoqeqesho lwe-HIIT ngokubanzi kuba kunokukubeka emngciphekweni wokugqithiswa.

Ukuze ukwandise izibonelelo zakho zokuzilolonga, ngoku lixesha lokususa unyawo lwakho kwigesi. Ndifuna ukuba uqhubeke uhamba, ngendlela ekrelekrele.

Nantsi indlela yokugcina umthambo wakho ubukhali (kwaye ugcine izibonelelo zempilo):

• Yenza umthambo yonke imihla ubuncinane bemizuzu engama-30.
• Yenza into ngaphandle ukuba uyakwazi. Umoya omtsha ulungele zombini iinzuzo zomzimba kunye nengqondo.
• Gcina umthambo wakho kwindawo ephakathi-okt. kufuneka ukwazi ukuthetha.
• Beka phambili ixesha lokubuyiselwa ngaphambi kokuba usebenze ngokuzayo.
• Ngaphezu kwako konke: Mamela umzimba wakho! Ukuba ikuxelela ukuba ubuye umva, nceda unikele ingqalelo.

IJordani Metzl, MD ngugqirha ophumelele amabhaso kwezonyango kwezonyango kwiSibhedlele soNyango olukhethekileyo kwisiXeko saseNew York kunye nombhali othengisa kakhulu kwiincwadi ezintlanu kwimpambano yamayeza nokuba sempilweni.

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