Ukutsiba ukusebenza? Inkqubela phambili yakho Yokufaneleka Iphela ngokukhawuleza kunokuba Ucinga

Umxholo

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Ngamaqondo obushushu ayehla kunye nemibhiyozo ezalisa ikhalenda yakho, iiholide lixesha elilula lokuzinika indawo yokupasa simahla kwindawo yokuzivocavoca. Kwaye ukuba kunciphisa uxinzelelo lwakho, sonke sikukutsiba imithambo embalwa-emva kwayo yonke loo nto, kuyimpilo ukuphinda umva amaxesha ambalwa ngonyaka. Kodwa xa uyeka ukuzilolonga ngokupheleleyo, ewe, ngekhe uzithande iziphumo: Ungalahla ukuya kuthi ga kwiipesenti ezingama-50 zenzuzo yakho yomzimba oyifumene nzima iveki enye ngokungenzi nto, ngokutsho komqeqeshi uPete Magill, intshatsheli yelizwe eliwela ilizwe lamaxesha amathandathu kunye nombhali Yakha umzimba wakho obalekayo: Isicwangciso sokuQinisekiswa komzimba wonke kubo bonke ababaleki bemigama, ukusuka kwiiMiles ukuya kwiiUltramarathoners-Qhuba kude, ngokukhawuleza, kunye nokuNgabinanto. (Ishedyuli exakekileyo ayisosizathu sodwa sokuba sibheyile! Isizathu sesi-1 sokuba aManina aTsheke ijimu inokukothusa.)

Awuyi kuphulukana nawo onke amandla akho kunye nonyamezelo (enkosi ukulunga!), Kodwa ukuthatha ikhefu kuya kuphelisa naluphi na uphuculo olwenzileyo kwiiveki ezidlulileyo. Emva koko, uya kuphulukana nenye iipesenti ezingama-50 zeziphi izibonelelo zomzimba ezihlala zikho veki nganye ephosiweyo. “Yonke into imalunga nobonelelo kunye nemfuno,” utshilo uJason Karp, Ph.D., isazi ngezomzimba kunye nombhali Ukubaleka kwabafazi. "Xa sisebenzisa umzimba, sivuselela i-protein synthesis, njenge-mitochondria kunye ne-enzymes, ukuhlangabezana neemfuno esizibekayo emzimbeni wethu. Xa siyeka ukuzivocavoca, siphelisa imfuno, ngoko siqala ukulahlekelwa yimpahla yethu."

Kutheni umzimba wakho ujikela kuwe ngokukhawuleza?

Yindlela yokuphendula. Okokuqala, inani legazi elikhoyo ukuze intliziyo yakho lipompe liya kuqalisa ukuhla emva kweveki nje. Umthamo we-mitochondria kwizihlunu zakho nawo uyancipha xa usiya kubanda. "Ezi zizityalo ezincinci zamandla ezivelisa onke amandla ethu e-aerobic," ucacisa uMagill. Kwaye uya kuphulukana ne-capillary density (lelo lixa lemithambo yegazi encinci ephethe ioksijini kunye nezakha mzimba kwiiseli zakho). Kwangaxeshanye, inkqubo yakho ye-nervous iyayeka ukusebenzisa iindlela ezilawula ukuncipha kwemisipha, okubangela ubuthathaka bemisipha kunye namandla angaphantsi emva kwentshukumo nganye. Oku kuyakukhokelela kukungasebenzi kakuhle kwe-ipetroli okanye ukusebenzisa uqoqosho, oko kuthetha ukuba umzimba wakho uya kufuna ioksijini engaphezulu ukuze wenze umsebenzi. Kwaye ii-enzymes ezijongene nemetabolism kwimisipha yakho iyancipha. Konke kudibanisa into enye: ngekhe ukwazi ukutyhala intliziyo yakho, imiphunga, izihlunu, kunye nengqondo ngamandla njengoko wawunakho ngaphambili.

Ukothuka malunga neeveki ezimbini ezidlulileyo ungasebenzi?

Sazi: Kuvakala ngathi iyoyikisa. Kodwa gcinani engqondweni ukuba kulungile ukuthatha ikhefu amaxesha ngamaxesha. "Ukunciphisa ukomelela kwakho kube kanye okanye kabini ngonyaka-kangangeeveki ezimbini ukuya kwezintathu ngexesha-kuvumela inkqubo yakho yemithambo ukuba iphinde ibuye, izihlunu kunye nezicwili ezihlangeneyo ukuze zilungiswe ngokupheleleyo, kunye nezinye iinkqubo zokubuyela kwimeko yesiqhelo kwiimfuno zoqeqesho," ucacisa uMagill.

Yisizathu sokuba iimbaleki zokunyamezela ekubalekeni, ukukhwela ibhayisikile, ukuqubha, kunye neminye imidlalo yakha ixesha lokuphumla kwiishedyuli zabo zoqeqesho. Ukugqithisa kunokuba kubi ngakumbi kunokuthintela kuba kunokubangela ukwenzakala okanye ukudinwa. Ukucinga malunga nokuthinta ngaphambi komsitho omkhulu? Iintsuku ezimbalwa zexesha lokuphumla zikushiya ubume obuphezulu: Umzimba wakho ube nethuba lokuphinda ululame ekusebenzeni kwakho kokugqibela okunzima, kodwa awukalahleki. (Kulunga nini? Izizathu ezisi-9 zokutsiba umthambo wakho... Ngamanye amaxesha.)

"Ikhefu elingacwangciswanga, kwelinye icala, linokukushiya ufunxa umoya phakathi komjikelo woqeqesho," ulumkisa uMagill. Nanini na xa kunokwenzeka, cwangcisa ikhefu emva kwexesha loqeqesho olunzima ngokunciphisa umsebenzi wakho, kodwa ungayi kubanda ngokupheleleyo. Iya kubalula emzimbeni wakho kunokungasebenzi ngokupheleleyo. Emva koko yenza lula ukubuyela kwinkqubo yoqeqesho entsha xa uhlaziyekileyo (ngesiqhelo malunga neeveki ezimbini ukuya kwezintathu, uninzi lweengcali ziyavuma). (Qala kwakhona ngendlela eyiyo, nendlela yokuBuyela umva kwiNkqubo yakho yoQeqesho.)

Ngaba ufuna ukuhlala ubume ngexesha lokuphumla okanye ishedyuli exakekileyo engalindelekanga?

Ukuqina kubaluleke ngakumbi kunobude bexesha okanye ukuphindaphinda ukugcina ukomelela, ngoko ke, ubuncinci, yenza imithambo embalwa ebukhali kunokuba utsibe ijim ngokupheleleyo, ucebisa uKarp. UMagill ucebisa ukuba wenze umthambo ubuncinane kathathu ngeveki ngamandla afanayo njengesiqhelo, kodwa unciphise ixesha leseshoni yokubila nganye ngesiqingatha (okanye isibini esithathwini), kodwa ngamandla afanayo nesiqhelo sokuzilolonga. Umzekelo, ukuba uhlala ukhwela i-elliptical kwimizuzu engama-60 kwimizuzu engama-9 ngeyure, khwela imizuzu engama-30 kwangolo hlobo ukuze uhlale usempilweni.

Ukuba uwela enqwelweni ngokupheleleyo, ungakhathazeki.

Ungayifumana ngokuhamba kwexesha. Kodwa kuya kufuneka ube nomonde: "Ngelishwa, kuthatha ixesha elide ukubuyela emzimbeni kunokuba kunjalo ukuphulukana nayo kuba kuthatha ixesha elide ukwenza iiproteni kunokuba ezo proteni zithotyiwe," utshilo uKarp. (Buyela umva ngokukhuselekileyo ngeNdlela yokuBuyela eKusebenzini.)

Ukuba uphulukana nokomelela komzimba-ezo mitochondria kunye nee-capillaries-uyakufuna ixesha elilinganayo lokwakha kwakhona njengoko bekufumene ekuqaleni (malunga neeveki ezili-12 ukuya kwezi-14 ukufikelela kubume obuphezulu, utshilo uMagill). (Khawuleza inkqubela kwiiVeki ezi-4 ukuze ziFane: Ukwenziwa koMzimba opheleleyo.)

Ngoku ngenxa yeendaba ezimnandi: "Ukuba ulahlekelwe yimithambo ye-neuromuscular-ezo ndlela zilawula ukusebenza kwemisipha yakho-ngamanye amaxesha unokubuyisela umzimba wakho kwinto encinci njengosuku," uMagill uyakhuthaza. "Imidyarho yeenduli ezimfutshane ilungile kule nto ukuba uyimbaleki!"

"Yisebenzise okanye uyilahle" inokuba yinyani, kodwa ukuhlala umile kulula njengokusebenza okuncinci ngeveki nganye. Kwaye ukubuyela esimeni kuthetha ukubeka umsebenzi onzima ofanayo nowawenza okokuqala ngqa. (Ngaba ufuna inkuthazo yokubuyela kwi-groove? Jonga ezi zi-18 zoKhuthazo loQeqesho lokuQeqesha ukuze ukhuthaze iNkalo nganye yokuSebenza kwakho.)

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