Iindlela ezixhaswa yiNzululwazi zokutyhala ngokudinwa kokusebenza

Umxholo

• Zazi iiNkuthazo zakho
• 1. Ukukopela inkqubo
• 2. Amandla Ngokutshiswa
• 3. Cima Ingqondo Yakho
• Uphengululo lwe

Yintoni ebangela ukuba izihlunu zakho zikhale umalume xa uzama ukubamba iplanga, uhambe umgama ngexesha elide, okanye wenze isantya sokuloba? Uphando olutsha luthi abanakukhutshelwa ngaphandle kodwa endaweni yoko bafumana imiyalezo edibeneyo evela kwingqondo yakho.

Ngamanye amazwi, xa ubeka ixesha lokuzilolonga, yingqondo yakho kufuneka ubeke imeko ukuze udlule loo mzuzu xa ufuna ukuyeka. (Ngenxa yokuba ukudinwa kwengqondo kunokuchaphazela kakhulu ukuzilolonga kwakho.) Nasi isizathu: Ngalo lonke inyathelo okanye impendulo, izihlunu zakho zithumela imiqondiso kwingqondo, ziyixelela into eziyifunayo ukuze ziqhubeke-oko kukuthi, ioksijini kunye nezinye izinto zokubasa inqanaba lokudinwa. Emva koko ingqondo iphendula, ilungelelanisa iimfuno ze-muscle contraction ngokufanelekileyo, uthi uMarkus Amann, Ph.D., unjingalwazi weyeza zangaphakathi kwiYunivesithi yase-Utah."Ukuba sinokuqeqesha ubuchopho bethu ukuba buphendule kwiimpawu zemisipha ngendlela ethile, sinako ukutyhala ngamandla kwaye ixesha elide," utshilo u-Amann.

Zazi iiNkuthazo zakho

Isinyathelo sokuqala kukuqonda ukukhathala kwakho. Umqondiso wokuphosa itawuli ngexesha lokuzilolonga unokuvela kwenye yeendawo ezimbini: inkqubo yakho ye-nervous system okanye izihlunu zakho. Oko iingcali zikubiza ngokuba "kukudinwa okumbindi" kuvela kummandla wangaphambili, ngelixa "ukudinwa okuphezulu" kusuka kwelokugqibela. Ukhe waba nemilenze enzima kwiimayile zokugqibela zomdyarho okanye iingalo ezingcangcazelayo njengoko uzithoba kwiseti yokugqibela yokunyusa abantu kwinkampu yeebhutsi. Kukudinwa okuphezulu, ukuncipha kwamandla emisipha yakho yokuvelisa amandla. Kude kube kutshanje, bekucingelwa ukuba ukudinwa okuphezulu kukumisela umqobo othile apho izihlunu zakho ziyeke khona.

Kodwa uphando olutsha kwijenali Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga ifumanise ukuba ingqondo inokujongela phantsi ingakanani igesi oyishiyileyo etankini, kwaye ekuphenduleni, buza izihlunu zakho ukuba zenze umzamo omncinci. Kolu phando, abakhweli beebhayisikile bagqibezela ukukhwela kathathu ngeendlela ezahlukeneyo de bafikelela ekudinweni: ngesantya se-sprint, bahlala umndilili wemizuzu emithathu; kwisantya sogqatso, bathabatha imizuzu eli-11; kwaye kwinqanaba lokunyamezela elinzima, bahlala imizuzu engama-42. Besebenzisa ubuchwephesha bokukhuthaza umbane, izazinzulu zikwazile ukulinganisa ukudinwa okuphakathi kunye nokujikeleza emva kohambo ngalunye ukuya kuchonga okunokubangela ukuba izihlunu ziyeke. Ukudinwa kwePeripheral kuye kwanda ngexesha lokudlala okufutshane kwaye ukudinwa okuphakathi kwakuyeyona iphantsi, kodwa ukudinwa okusembindini kwakukubude bako kumgama omde, oko kuthetha ukuba ingqondo iyancipha intshukumo kwizihlunu nangona bezingekaphumi.

U-Amann wenza olunye uphononongo oluxhasa le nkcazo-bungcali: Wazitofela abantu abaqhelisela umthambo ngemithambo yomqolo ethintela imiqondiso yokuhamba ukusuka emilenzeni ukuya ebuchotsheni waza wabayalela ukuba bajike ngokukhawuleza kangangoko babenako kwibhayisekile emileyo kangangeekhilomitha ezi-3.1. Ekupheleni kohambo, wonke umqhubi webhayisikile kwafuneka ancedwe asuse ibhayisekile ngenxa yokuzimisela; abanye babengakwazi nokuhamba. "Ngenxa yokuba inkqubo yabo yokudinwa yayivalekile, abakhweli beebhayisikile babekwazi ukutyhala kude ngaphaya kwemida yesiqhelo," utshilo u-Amann. "Izihlunu zabo zadinwa phantse iipesenti ezingama-50 ngaphezu kokuba inkqubo yonxibelelwano yayibalumkisile ukuba basondela kweli lizwe."

Ewe, ukuba ukhe uzive unesiyezi, ukuba nesicaphucaphu, okanye ngathi unokudlula, umpompe iziqhoboshi. Kodwa amaxesha amaninzi, izihlunu zakho azisoloko zingumphathi wokuzilolonga kwakho, kwaye ziya kutyhala nzima ixesha elide ukuba ingqondo yakho ibabuza njalo. Ezi ndlela zintathu ziya kukunceda ukuba udlale iinkqubo zakho zokudinwa ukuze ukwazi ukutyhutyha imiqobo engabonakaliyo kwinqanaba elilandelayo lokufaneleka. (Ukuzivocavoca wedwa? La maqhinga aya kukunceda umngeni kuwe xa ubhabha wedwa.)

1. Ukukopela inkqubo

Ekuqaleni komdyarho omde okanye ugqatso, uziva womelele kwaye upontshiwe. Kodwa betha imayile ezisixhenxe, kwaye imayile nganye iziva ngathi itsala kwaye uqala ukucotha. Ewe, iziqhushumbisi ngokwasemzimbeni-ezinje ngokudodobala kwe-glycogen kunye nokwakheka kweemetabolites ezenza izihlunu zakho ziziva ngathi zi-poopus - zandisa lo mzabalazo, kodwa azonelanga ukuphendula ngobunzima obongeziweyo, ngokukaSamuweli Marcora, Ph.D., umlawuli wophando ISikolo sezeMidlalo kunye noQeqesho lweeNzululwazi kwiYunivesithi yaseKent eNgilane. "Ukusebenza akukhawulelwanga ngokuthe ngqo kukukhathala kwemisipha kodwa kunokubona umzamo," utshilo. "Senza imida yethu kwinxalenye enkulu ngenxa yento ingqondo yethu icinga ukuba sivakalelwa ngayo kunokuba yintoni enokuthi iqhubeke nzulu kwimida yemisipha yethu."

Uphando lwakhe, olupapashwe kwi Ijenali yePhysology eSetyenzisiweyo, ibonisa ukuba eyona nto ibalulekileyo ngumlo wangaphakathi phakathi koluvo lwakho lokuzama kunye nomnqweno okhulayo wokuyeka. Kuphononongo, abakhweli beebhayisikile abali-16 bakhwele badinwa emva kwemizuzu engama-90 nokuba ngumsebenzi wokuqonda onzima okanye umsebenzi ongenangqondo. Abagibeli ababediniwe ziingqondo zabo phambi kokuba bazilolonge babonise amaxesha amafutshane kakhulu ukudinwa. Iqela elidiniweyo ngokwengqondo lilinganise imbono yabo yemizamo ephezulu kakhulu ngexesha lovavanyo lwebhayisikile, ebakhokelela ekubeni bayeke ngaphambili kunabanye. Ukunyuka? Naliphi na iqhinga elinciphisa umbono womgudu liya kuphucula ukusebenza kwakho kokunyamezela. (Kwaye, BTW, ukuba nezinto ezininzi engqondweni yakho kunokusichaphazela isantya sakho kunye nonyamezelo.)

Okokuqala, gcina iingcinga ezikhuthazayo zisiza njengoko ubila. UMarcora uthi: “Zixelele amazwi akhuthazayo anjengathi, “Ngokuqinisekileyo uya kuyinyusa le nduli.” Okulandelayo, yenza ingqondo yakho inxulumane nomthambo nento evakalelwa kukuba ilungile. Ukucinga okuqinisekileyo kuyasebenza). "Izihlunu ezenza ikhonkco zibonakalise ukuba umzimba wakho uziva unzima kangakanani ukusebenza," utsho. ukudinwa akusebenzi kangako.” Kanye njengokuba kwizihlunu zakho, xa uwenza khaphukhaphu umthwalo wakho wengqondo, unokuhamba ixesha elide yaye womelele.

2. Amandla Ngokutshiswa

Ngexesha lokuxakeka kwakho kwemihla ngemihla-kunye nomndilili wokuzilolonga kwemihla ngemihla- izihlunu zakho zifumana ioksijini eninzi esuka entliziyweni nakwimiphunga yakho ukunceda amandla entshukumo yazo. Kodwa xa uhamba nzima, le nkqubo ye-aerobic ayikwazi ukuhambelana neemfuno zamandla kwaye izihlunu zakho kufuneka zitshintshe kumandla azo ancedisayo, ekugqibeleni zivuthele kwiivenkile zabo zepetroli kwaye zibangele ukwakhiwa kwezo metabolites zikhankanywe ngasentla.

Cue: ukudinwa. Kodwa khumbula, ukutshisa imilenze okanye izihlunu ezingcangcazelayo zizinto nje ezibonisa ukuba usondele ekudinweni—ayisiyomda wakho wokwenyani. Ngokutsho kuka-Amann, ingqondo yakho iya kuhlala igcina izihlunu zakho ukuba zingabikho ukugcina ivenkile yamandla engxamisekileyo, kodwa unokufundisa ingqondo yakho ukuba iphendule ngokukhawuleza kwi-metabolite buildup. Umzekelo, ukuziqhelanisa kukwenza ungabinasiphene: Okukhona uphinda ukuhamba ngebhayisikile kwisantya se-sprint, izihlunu zakho ezomelele ngakumbi ziya kuba sezitshisweni kwaye mancinci amathuba okuba zingabongoza ingqondo yakho ukuba iyeke. Kwaye ukonyusa izibonda ezikhuthazayo zomsebenzi wakho-utshintshana neklasi ejikelezayo kukhuphiswano lwebhayisikile-inokuxakekisa ingqondo yakho ukuze ingabethi iqhosha loloyiko kumqondiso wokuqala wokuqina. (Kodwa qikelela ntoni? Ukhuphiswano ngokwalo alunakuba yinkuthazo esemthethweni yokuzilolonga.)

3. Cima Ingqondo Yakho

Isiselo esifanelekileyo sinokuyivuselela ingqondo yakho ukukunika amandla "wokuhamba" ngakumbi ngexesha lokuzilolonga. Ngomdlalo ophakathi wokutshintsha umdlalo, swish kwaye ukhuphe isiselo se-carbohydrate esinjengeGatorade ukubona ukonyuka kokusebenza. Ngokutsho kwesifundo kwi- Ijenali yePhysiology, abathathi-nxaxheba bebhayisikile abamanzisa umlomo ngesiselo sezemidlalo bagqibe ukulingwa ixesha ubuncinci umzuzu phambi kweqela lolawulo. Izikena ze-MRI ezisebenzayo zibonise ukuba amaziko okuvuza ebuchotsheni avulwa xa kuselwa isiselo esinzima se-carbo, ngoko ke umzimba emva koko wacinga ukuba ufumana amafutha amaninzi kwaye, ngenxa yoko, watyhala ngakumbi.

Kodwa kwabo bakhetha ukuginya iziselo zakho, i-caffeine inokuphinda isebenze imimangaliso kwi-brain drain. "Uphando lubonisa ukuba iikomityi ezimbini okanye ezintathu zekofu ngaphambi kokuba usebenze ukhaba intloko yakho kwigiya eliphezulu, ifuna umsebenzi omncinci wobuchopho ukuvelisa imisipha," kusho uMarcora. Ukuhamba kwakho kuba yinto ezenzekelayo kwaye kubonakala kunzima, kwaye ukuzilolonga kwakho kunye nomzimba ngesiquphe uzive ungenamda. (Ukuba ulambile kwaye ufuna amandla, zama oku kufakwa kukutya okuneekofu okusebenza kabini.)

Uphengululo lwe