IziBonelelo zezeMpilo zeNgqondo nezeMpilo yokuSebenza ngaPhandle

Umxholo

• 1. Izinto ezinikezela ngeZibonelelo zabo zoQeqesho
• 2. Uyakonwabela indlela yakho yangaphandle yokuziqeqesha
• 3. Umthambo waNgaphandle uBoost ngeMpilo yeNgqondo
• 4. Ziyiphucula impilo yakho yonke
• 5. Ukusebenza ngaphandle kukunceda wenze umthambo ixesha elide- kwaye womelele
• Uphengululo lwe

Kukho umlingo onamandla wokwenza umthambo wesibhakabhaka esiluhlaza. Ukuhamba ngeenyawo ehlathini kunokukwenza uzive uqhagamshelwe noMama weNdalo, kwaye amaza antlithekayo anokubonelela ngesiphazamiso esifuneka kakhulu kwimayile yokugqibela yokubaleka kwakho elwandle. Kodwa ukuzilolonga kwangaphandle kunokuba neenzuzo ezinkulu engqondweni nasemzimbeni wakho.

"Indalo ineentlobo zonke zezinto ezingabonakaliyo ezisichaphazelayo," utshilo uEva Selhub, MD, ingcali ekomeleleni kunye nombhali-mbhali wencwadi Ubuchopho bakho kwiNdalo (Thenga It, $15, barnesandnoble.com). Ngokomzekelo, “njengoko siphefumla iiyoni ezingaselwandle, zisiya ngqo kwingqondo yetyuwa, ziye ngqo kwingqondo yethu zize ziphikise ii-ion ezilungileyo ezivela kwiikhompyuter kwaye zibangela ukudinwa.” Oko kuthetha ukuba nangona uzivocavoca izihlunu zakho kuqeqesho lwangaphandle, i-Cascade yezinye izibonelelo zomzimba iyaqhubeka ngasemva.

Ulwandle ayisiyiyo kuphela indawo onokufumana kuyo ezi zinto, nokuba. Olunye uphononongo lwezibonelelo zezempilo ezixhaswa ngokwesayensi kwindalo Imiba yezeMpilo yokusiNgqongileyo Uluhlu olungaphezulu kweshumi elinambini lokungaphandle, zombini engqondweni yakho (ukunciphisa uxinzelelo, ukulala ngcono, impilo ephucukileyo yengqondo, ukonwaba okukhulu) kunye nomzimba wakho (ukunciphisa ukutyeba kakhulu, ukunciphisa isifo seswekile, ukuphucula iintlungu- kwanombono ongcono). Kungenxa yokuba zonke izivamvo zakho zibhaptizwa ngaxeshanye ngendlela yokuziva ulungile. “Unalo mhlaba mhle uyathandeka ngamehlo, isingqi esizolileyo samaza, ukuziva kwesanti ezinyaweni zakho, umoya ohlaziyayo ophefumlayo kuwo,” utshilo uGqirha Selhub.

Nantsi kanye indlela uqeqesho lwangaphandle olunokuyinyusa ngayo impilo-ngaphakathi nangaphandle.

1. Izinto ezinikezela ngeZibonelelo zabo zoQeqesho

Isanti sisipho somzimba esigcina ekunikezeni. Ngemisebenzi ye-plyometric efana nokubaleka okanye ukutsiba, iguqulela kwimpembelelo encinci - khetha umgca apho amanzi kunye nesanti zidibana khona ngokufanelekileyo - kwaye malunga neepesenti ze-30 ngaphezulu kweekhalori ezivuthayo kunomhlaba oqinileyo, uthi uPaul O. Davis, Ph.D., a Umlingane kwiKholeji yaseMelika yoNyango lwezeMidlalo. Kwaye xa ubaleka unganxibanga zihlangu esantini, ifom yakho iya kutshintsha ngokwendalo, ibethe indawo emnandi phakathi kweenyawo, ehamba ngokudibeneyo kunesithende sesithende, utshilo uDavis.

Enyanisweni, kuphononongo lwabadlali ababhinqileyo kwiYunivesithi yaseNtshona Ostreliya, ukutshintsha imeko yabo ukusuka engceni ukuya entlabathini (ithuba elithile, i-sprints, kunye ne-scrimmages) kwandisa izinga lentliziyo kunye nomthwalo woqeqesho kwaye kwabanika ukomelela okukhulu kwimpilo ye-aerobic phakathi kwesibhozo. iiveki, nangona bexela ukukhathazeka kancinci kunye nokudinwa apha endleleni.

Iimbaleki, nkqu nomhlaba othe tyaba ufuna izihlunu ezingaphezulu zokuhamba ngaphandle kwethayile yokunyathela. "Kuya kufuneka ubeke i-treadmill ubuncinane kwi-0.5 ukuthambekela ukuhambelana nokubaleka ngaphandle," utshilo uColleen Burns, umlawuli wokukhangela kumthengisi wangaphandle i-Backcountry. Kwaye umoya omkhulu unokulibuyisela umva ixesha lakho lemayile malunga nemizuzwana eli-12. Ngokubhekisele kwibhayisikile yendlela, uthi iiarhente zokutsala amandla asemoyeni ngama-70 ukuya kuma-90 epesenti yokuchasana okuvakalayo xa ushova.

TL; DR: Ngokuthatha nje ukuzilolonga ngaphandle - nokuba uyabaleka, utsibatsiba, okanye ukhwele ibhayisekile - wongeza ukutsha.

2. Uyakonwabela indlela yakho yangaphandle yokuziqeqesha

Ixesha libonakala lihamba ngesiqingatha-sejubane xa ubaleka kwindawo yokunyathela, kangangokuba nokuba ijog yemayile enye inokuziva idiniwe ngokwasemzimbeni nangokomzimba. Kwaye ngokophando olupapashwe kwi PLOS Inye, Isizathu sinokuthi sinxulunyaniswe nokuzilolonga ngaphakathi. Abaphandi bahlula abantu abadala abangama-42 baba ngamaqela amathathu: Elinye iqela lihamba ngaphandle kwimizuzu engama-45, elinye iqela lihamba ngetreadmill ngaphakathi kwimizuzu engama-45, ngelixa iqela lolawulo lingenzi nto kwaphela iiyure ezintathu ngexesha lokufunda. Emva koko baye baba nabathathi-nxaxheba balinganise indlela abaziva ngayo, iimvakalelo zabo kunye nokuvuselela. Iziphumo zafumanisa ukuba ngelixa omabini amaqela ahambahambayo efumene izibonelelo ezingaphezulu kuneitapile zasebhedini, abenzi bomthambo bangaphandle babenamava angcono.

Iqela lokuhamba intaba linike ingxelo yokuba liziva liphaphile ngakumbi, linamandla, linikel' ingqalelo, livuya, kwaye lizolile kwaye lineemvakalelo ezakhayo ngokubanzi kunabo bakwi-treadmill. Abahambi ngeenyawo bathi baziva bediniwe emva koqeqesho lwabo. Ngokwenene, ukuhamba kwabahambi baziva kulula emzimbeni nasengqondweni, nangona abahambi bangaphandle kunye nabahamba nge-treadmill bangaphakathi benza umlinganiselo ofanayo wokuzivocavoca.

3. Umthambo waNgaphandle uBoost ngeMpilo yeNgqondo

Nabani na ophumileyo ekhenketha (okanye ekhwele ibhayisekile, okanye equbha, okanye nawuphi na omnye umdlalo wangaphandle ngalo mbandela) usenokuba akothukanga kakhulu zezi zinto zifunyanisiweyo – abayibizi "yintaba ephakamileyo" ngelize! Kodwa yintoni, ngokuchanekileyo, ngokuzilolonga ngaphandle okwenza ukuba uzive ungcono kakhulu? Inento yokwenza nendibaniselwano enamandla yokuzilolonga kunye nokuvezwa kwendalo, uyachaza uMartin Niedermeier, Ph.D., unjingalwazi wenzululwazi yezemidlalo kwiYunivesithi yase-Innsbruck e-Austria kunye nombhali ophambili wephepha. Ukusebenza komzimba kuyomeleza ngelixa ubona indalo ikhulula uxinzelelo. Kwaye ezi zimbini zidibene zibonelela ngenzuzo engaphaya kweyodwa.

Ngesi sizathu, uNiedermeier ucebisa ukuba ungasebenzi nje ngaphandle kodwa uye kwindawo ethile oyifumana intle kwaye uphumle, unentaphane yezityalo kunye namanzi. "Iziphumo ezilungileyo zomelele ngakumbi 'ziluhlaza' okanye 'luhlaza ngakumbi' okusingqongileyo kubonwa ngabathathi-nxaxheba," utshilo.

Ngapha koko, “ukuba nje ngaphandle kwendalo kunokusinceda sithomalalise uxinzelelo, kuba kubonakaliswe ukuba yehlisa i-cortisol yamathe, enye yezinto ezibonisa uxinezeleko,” utshilo uSuzanne Bartlett Hackenmiller, M.D., umcebisi ngamayeza okudibanisa kwi-AllTrails.com. Uphando luye lwacebisa nokuba yimizuzu nje emihlanu kwindalo ekuphela kwento efunekayo ukuze ingqondo yethu iqale ukucinga ngendlela eyahlukileyo size sizole. ”

4. Ziyiphucula impilo yakho yonke

Selhub uthi: “Sinentambo zokuhlalisana nendalo. "Ukuba kwindawo engqongileyo kunciphisa ukuphinda uphendule kuxinzelelo lomzimba, kunciphisa ukudumba, kwaye kuphucula amajoni omzimba." Ufaneleka kwimizuzu engama-20 ngaphandle yonke imihla kwaye, emva kwexesha, uya kunciphisa impendulo yoxinzelelo lwedolo lomzimba wakho.

Ngaphezu, ukubhankisha ubuncinci imizuzu eyi-120 ngeveki kwindalo, nokuba kukwidosi eqhelekileyo okanye kubude obude, kunxulunyaniswa nempilo nokuba sempilweni, ngokophando lwamva nje lwabantu abadala abamalunga nama-20 000 kwiphephancwadi. IiNgxelo zezeNzululwazi. Sichitha ukuya kuthi ga kwiipesenti ezingama-90 zexesha lethu sisendlini, ngokophando oluvela kwiHarvard T.H. Isikolo seChan seMpilo kaRhulumente, ukunxibelelana ngokwasemzimbeni nendalo - izandla elityeni njengokuba ulilitye, iinyawo ezingenanto engceni- kunokusenza sizive sinxibelelene ngakumbi nomhlaba. "Kuvula amaziko obuchopho asenza sizive ngathi siyinxalenye yento enkulu," utshilo uGqirha Selhub.

Yiva uloyiko lokujonga ulwandle kwaye, utshilo, "ukuphakama kwento ebizwa ngokuba yimpendulo yothando-ukwanda kwe-dopamine kunye ne-serotonin-kuvula ingqondo ukuba ikwazi ukubona ngakumbi kunye nokucaca okungcono." (Zama lo Mngeni weentsuku ezingama-30 zokuSebenza ngaPhandle ngesizathu sokuphuma uphume yonke imihla.)

5. Ukusebenza ngaphandle kukunceda wenze umthambo ixesha elide- kwaye womelele

Uphononongo lwezifundo malunga nokuzilolonga okuluhlaza kwi I-Physiology egqithileyo kunye noNyango uthi ukusebenza phandle “kunciphisa umgudu kwaye kuvumela abantu ukuba benze umsebenzi omninzi, nto leyo enokunceda ukwandisa umthambo owenziwayo nokukhuthaza ukuqhubeka.” UAnna Frost, imbaleki ehamba phambili yohlobo lweIcebreaker, uyavuma. "Ndisebenzisa indalo njengoqeqesho lwam lwamandla," utshilo. "Kukho amandla amakhulu phaya."

Ewe kunjalo, akusoloko kunokwenzeka ukwenza ukuzilolonga ngaphandle, kwaye iigyms zinezinto zazo eziphezulu-ukhuseleko kwizinto xa ufuna oko, kunye nezinto ezinje ngononophelo lwabantwana, iiklasi zeqela, kunye noqeqesho lomntu ukubiza ezimbalwa. Kodwa kufanelekile ukuba ube nexesha lokujuluka kunye noMama weNdalo xa unako.

Uphengululo lwe