Yeyiphi engcono: ukubaleka ngokukhawuleza okanye ixesha elide?

Umxholo

• Impendulo eKhawulezayo
• Inzululwazi
• Isicwangciso sakho sokuSebenza ngokuSebenza
• Uphengululo lwe

Ukuba ucinga ukuba uyimbaleki enzulu, unokuziva uzinzile kwenye yeenkampu ezimbini: isantya okanye umgama. Unokukwazi ukukhwela wonke umntu kumzila, okanye mhlawumbi uneebhibhi zemarathon ezininzi kunokuba unokuzibala. Okanye unokuba ngumntu omtsha oqalayo, kwaye awazi ukuba yeyiphi eyona ndlela ilungileyo xa kufikwa ekujonganeni noqeqesho lwakho (ngaphandle, kakuhle, ukubeka unyawo olunye phambi kolunye). (Nokuba uphi na kumdlalo obalekayo, zama umngeni wethu wokubaleka weentsuku ezingama-30.)

Kodwa apho ngu Impendulo kwimpikiswano endala malunga nokuba yeyiphi engcono: ukubaleka ngokukhawuleza okanye ngaphezulu? Siye sacofa ingcaphephe yokubaleka uDanny Mackey, umqeqeshi weBrooks Beast Track Club onesidanga seMasters kwi-Exercise Physiology kunye neBiomechanics, ukufumanisa ukuba kufuneka unikezele ixesha lakho endleleni, i-treadmill, okanye umkhondo wokunyusa isantya sakho okanye wandise umgama wakho kubo bonke. -around get-fit benefits.

I-Disclaimer: Ukuba uziqeqeshela umdyarho othile womgama omde (o.k.t. isiqingatha semarathoni okanye i-marathon) okanye umdyarho wesantya (njengokucela umngeni kumhlobo wakho wemithambo kumgama we-100m), uqeqesho lwakho kufuneka lulungelelaniswe naloo mnyhadala. Kodwa ukuba ungumndilili, imbaleki yolonwabo, ukungena kwimayile ngeekhilomitha ikakhulu ukulungiselela izibonelelo zomzimba, kwaye ufuna ukwazi ukuba ungoyisa phi kwimizamo yakho, ingcebiso kaMackey iya kukunceda.

Impendulo eKhawulezayo

Yenza nje zombini. Umahluko ngundoqo, utsho uMackey. Kodwa ukuba uqhuba amatyeli ambalwa evekini, ukubaleka isantya kuya kukufumana ibhendi eninzi yebhanti yakho ngokwezibonelelo zempilo-ukuba nje unika umzimba wakho ixesha lokubuyela phakathi.

Xa uqhuba iintsuku ezintlanu okanye ezintandathu ngeveki, kufuneka ubaleke ixesha elide, ucothise ukuze umzimba wakho uphile, utshilo uMackey. “Xa usiya nzima, ubetha onke amanqanaba e-metabolic kunye nokuqina,” utshilo. "Umzimba wethu awakhelwanga ngotshintsho; akukho nto ivaliweyo okanye icinywayo. Kwaye ukuba uyahamba nzima, usebenzisa yonke into. Kodwa isiphumo kukuba kufuneka uphinde ubuye, okanye uza kwenzakala. " (Kuyanceda ukuqinisekisa ukuba ubuchule bakho bokusebenza bukwiqondo.) Ukuba ubaleka malunga neentsuku ezintathu ngeveki, ezo ntsuku zingasebenza njengokufumana kwakho.

Kodwa yazi ukuba ukunyusa isantya sokubaleka kwakho kunye nokuhamba nje ixesha elide kwaye ucothise lonke ugqatso ayisiyonto ikhethekileyo nokuba yeyiphi. “Ukuba uhamba lula ngalo lonke ixesha, unciphisa onke amanye amanqanaba okuqina afunekayo ukuze ufumane inzuzo epheleleyo okanye umthambo,” utshilo uMackey. "Kungcono kunokuba ungayenzi imithambo ngokuqinisekileyo, kodwa ngokuqinisekileyo ayisiyiyo kuphela into ofuna ukuyenza. Ayilunganga ukwakhiwa komzimba kunye nokugcinwa kwamafutha."

Inzululwazi

Ukubaleka kuphela kwaye kulula kwaye akuyi kuyisika ngenxa yezizathu ezininzi. Enye into yokuba ayitshisi iicarbohydrates. “Xa uhamba kancinci, iimfuno zamandla ziphantsi, kwaye umzimba wakho uya kuthembela kakhulu kumafutha ukuze uqhube lo msebenzi,” utshilo uMackey. "Asiyisebenzisi ngokwenene i-carbohydrates ukuhamba ngokulula kuba asiyidingi amandla ngokukhawuleza. Usebenzisa i-carbs xa uhamba ngamandla, kuba ukufumana amandla kwi-carbohydrate yinkqubo ekhawulezayo. Ukuba uhamba kakhulu. , iimfuno zamandla ziya kunyuka kancinci, kwaye umzimba wakho uza kuqala ukusebenzisa amanqatha kwaye iicarbs."

Ukuhamba ngesantya esilula kwakhona kusebenzisa imicu yemisipha embalwa, ebandakanya ngaphantsi kwenkqubo yakho ye-nervous; UMackey uthi malunga neepesenti ezingama-60 xa kuthelekiswa neepesenti ezingama-80 ngexesha loqeqesho oluphezulu. Ngaphezu koko, ukuzinyanzela ukuba uhambe ngokukhawuleza kufuna ukukhawuleza, okubeka uxinzelelo oluninzi kwimisipha yakho. Olu luhlobo olulungileyo loxinzelelo, nangona kunjalo, uhlobo olukhuthaza umzimba wakho ukuba uvumelane nokwenza utshintsho.

Kwaye, okokugqibela kodwa kungaphelelanga apho, utshisa iikhalori ezingaphezulu kwimayile nganye xa uhamba ngokukhawuleza-nokuba oko kuthetha ukuba ubaleka ixesha elifutshane.

Konke oku kunokwenza ukuba ubophelele izikhonkwane zakho zokubaleka, ulungele ukubethelela umthambo okhawulezayo. Kodwa khawume umzuzwana. Kukho isizathu sokuba ungakwazi ukuphuma lonke ixesha. Naxa eqeqeshelwa iimbaleki, uMackey uthi baya kwenza ezimbini, ingayiyo ezintathu, ukusebenza ngenene ngeveki. "Nakuphi na okungaphezulu koko, kwaye unokutsha, qalisa ukugcina iikhalori, ubone ukuncipha kweemvakalelo zakho, kwaye uyeke ukulala kakuhle," kuchaza uMackey.

“Ukubaleka ngokukhawuleza kusoloko kulungile ukuba unokuchacha kakuhle, njengokuba uneentsuku ezimbalwa evekini ukuze uzilolonge,” utshilo. "Ukuba unayo kuphela, umzekelo, iintsuku ezintathu ngeveki ukuba usebenze, oko kuthetha ukuba uyachacha kwezinye iintsuku ezine. Ke ukuba ungayenza loo nto kwaye ungonzakali, nantso indlela." (PS Kukho izizathu ezingakumbi zokubaleka zilungele umzimba wakho, ingqondo, kunye nomoya.)

Isicwangciso sakho sokuSebenza ngokuSebenza

Ke kuye nabani na ogcina amanqaku, iimbaleki zifumana inqaku kuzo zonke izibonelelo zempilo ezihamba ngokukhawuleza, kodwa iimbaleki zomgama zifumana inqaku lokuba zinobulali ngokwaneleyo ukuze zenze yonke imihla. Kodwa elona cala lilungileyo? Yenza zombini. Zama ukudibanisa ezi ntlobo zilandelayo zoqeqesho olusetyenziswa nguMackey ekuqeqesheni kwakhe ukufumana izibonelelo ezilungileyo kunye nokunciphisa umngcipheko wokulimala.

Amathuba inokuba ziifartleks (igama lesiSwedish elithetha "umdlalo okhawulezayo", umzekelo, baleka imizuzu engama-40 kwaye wenze imijikelo esi-8 nemizuzu emi-2 kubunzima obudibene nemizuzu emi-2 ngokulula). UMackey ucebisa ukuba kugcinwe izithuba phakathi komzuzu omnye ukuya kwemihlanu njengomgaqo jikelele. Ukulinganiswa kwakho kokuzilolonga (RPE) kufanele kube malunga ne-8 ukuya kwi-9 ngaphandle kwe-10. Uhlala ekucebisa ukuba ukwenze kube kanye ngeveki.

Itempo iyasebenza Zihlala ziqhutywa imizuzu engama-20 ukuya kwengama-25 kwi-6 okanye kwi-7 RPE. IMackey icebisa ukuba uyenze kube kanye ngeveki.

Iiprinta inokwenziwa ngeentsuku ezilula okanye ezinde, iintsuku ezicothayo. Ziquka i-10-yesibini okanye ngaphantsi kwee-sprints eziphumayo. Inzuzo yabo enkulu yenkqubo yakho yemithambo-luvo kunye nolungelelwaniso, utshilo uMackey. Zama ukongeza ezi kuqeqesho lwakho kanye ngeveki.

Kude, kuhamba kancinci ukuhamba ziyazicacisa-oko kuthetha ukubaleka imigama emide ngesantya esilula. Ukubetha kwentliziyo yakho kufuneka kuhlale ngaphantsi kwe-150, kwaye kunokwenzeka ukuba ubambe incoko.

Uqeqesho lwamandla (ngokungaguquguqukiyo) ngundoqo ekuthinteleni ukwenzakala, nokuba awukwenzi rhoqo okanye kunzima ngokwaneleyo ukongeza ubunzima bemisipha. Ukongeza nje umsebenzi wamandla kabini ngeveki kangangemizuzu engamashumi amabini, uMackey uthi, kuya kukunceda ukuba ungonzakali.

Ngoku lungela ukujongana nesiqingatha semarathon, imarathon, okanye unqumle ixesha lakho le-5K ngokungathi uphambene.

Uphengululo lwe