Kutheni uziva uphelelwa ngumoya xa unyuka ngezinyuko?

Umxholo

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Kubantu abenza umgudu wokuzilolonga rhoqo, kusenokudanisa kwaye kudideke xa imisebenzi yemihla ngemihla ibonakalisa umngeni ngokwasemzimbeni. Imeko: Ubetha ijim kwi-reg, kodwa xa uthatha izitebhisi emsebenzini, ubethwa ngumoya ngokupheleleyo. Yintoni enika? Ukuba ubeka itoni yomzamo kwindawo yokuzivocavoca, kutheni le nto into eqhelekileyo ivakala inzima kangaka? (BTW, uphando lubonisa ukuba ukuthatha izitepsi kugcina ingqondo yakho isempilweni kwaye isencinci.)

Okokuqala, kuya kufuneka uyazi ukuba ukuphuma komphefumlo xa ufika kwizinyuko akusilo uphawu loyikisayo malunga nempilo yakho. "Ukuba umile kodwa uzive uphelelwa ngumphefumlo unyusa izinyuko ezimbalwa, ungakhathazeki!" Utshilo uJennifer Haythe, MD, ugqirha wezentliziyo kunye nomlawuli weZiko laBasetyhini lezeMpilo yeNtliziyo e-Columbia. "Awuyedwa. Ukunyuka kwezitebhisi ngumsebenzi ogqabhukileyo kwaye usebenzisa imisipha emininzi emzimbeni wakho. Umzimba wakho udinga ukwanda ngokukhawuleza kwe-oksijeni, ngoko ukuphefumula okunzima kuqhelekile, "uyachaza. Phew. Ngoku siyifumene loo nto endleleni, nazi ezinye zezizathu zokuba izinyuko ziqine nokuba ufanelekile, kunye nendlela ongayenza ngayo loo mvakalelo ivuthuzayo ihambe.

Awufudumali ngaphambi kokuba uthathe izinyuko.

Ycinge. Xa usebenza, kuthatha imizuzu embalwa ukwenza izinto zihambe, akunjalo? "Iklasi yesiqhelo yemizuzu engama-60, yoyilo, ibandakanya ukufudumala kwemizuzu emi-7 ukuya kweli-10 ethi inyuse izinga lokubetha kwentliziyo yakho kunye nokuhamba kwegazi, elikulungiselela umceli mngeni wentliziyo," ucacisa uJennifer Novak, CSCS, a umqeqeshi wokubuyisela ukusebenza kwi-PEAK Symmetry Performance Strategies. Xa ubopha izitebhisi, awenzi nawuphi na umsebenzi wokulungiselela ukufudumala kwangaphambili. Endaweni yokunyusa kancinci ukubetha kwentliziyo yakho kunye neemfuno zeoksijini, uzenza ngaxeshanye, owona mceli mngeni emzimbeni wakho.

Izitebhisi zisebenzisa amaqela amaninzi emisipha.

"Iimbaleki zam zihlala zindibuza ukuba kutheni zikwazi ukubaleka i-marathon kodwa ukunyuka izitebhisi enye kubashiya bephefumula," kusho uMeghan Kennihan, uMqeqeshi oQinisekisiweyo we-NASM kunye nomqeqeshi oqhubayo we-USATF. Ukubeka nje, kungenxa yokuba ukunyuka izitebhisi kufuna ezininzi izihlunu zakho. U-Kennihan uyachaza: “Ukunyuka izinyuko kusebenzisa izihlunu ezininzi kunokuhamba. "Ngokusisiseko wenza imiphunga kwaye ulwa nomxhuzulane. Ukuba sele usebenza nzima ukuziqeqeshela umsitho onzima njengetriathlon okanye umdyarho weembaleki, ngoko ke ukukhwela izinyuko kukwenza igalelo kumsebenzi wakho onzima, Imilenze nemiphunga ziza kukwazisa. "

Izinyuko zifuna uhlobo olwahlukileyo lwamandla.

Ukunyuka kwezitepsi kukwasebenzisa inkqubo yamandla eyahlukileyo kune-cardio endala, enokwenza ukuba uzive unzima kakhulu, utshilo uNovak. "Inkqubo yamandla e-phosphagen yinto umzimba oyisebenzisayo ukukhawuleza kwamandla kunye neebhawuthi ezimfutshane ezihlala ngaphantsi kwemizuzwana engama-30.Iimolekyuli ezisetyenziselwa ukunika amandla kolu hlobo lokuzilolonga (ebizwa ngokuba yi-creatine phosphate) zincinci." Oko kuthetha ukuba unamandla amancinane okuqhuma ngokukhawuleza kunokuba uwenzela umsebenzi we-cardio oqhubekayo, ngoko into yokuba udinwe ngokukhawuleza Yonke le nto iyothusa xa ucinga ukuba avela phi amandla.

Nanku umlinganiselo ongcono wokomelela.

Eyona nto ibalulekileyo? Uyakuhlala ufumana ubuncinci * kancinci * udiniwe ukunyuka izitepsi kubomi bakho bemihla ngemihla, kwaye oko akuthethi nantoni na ebalulekileyo malunga nokuba ulunge kangakanani okanye awukho. Eyona nto inentsingiselo ngakumbi, iingcali zithi, kukuthatha ixesha elingakanani ukuchacha. Ulunge ngakumbi, lixesha elincinci eliza kuthatha ukuba umzimba wakho ubuyele kwimeko yesiqhelo emva kokusebenzisa amandla. "Njengokuba wakha izihlunu zentliziyo kunye nezihlunu zamathambo ngokusebenza, uya kuqaphela ixesha lokubuyisa kwentliziyo yakho lifutshane," utshilo uKennihan. "Intliziyo yakho iyasebenza ngakumbi kwaye izihlunu zakho zifumana unikezelo olukhulu lwegazi elinomoya ophefumlelweyo ngesithintelo ngasinye, ngenxa yoko intliziyo yakho akufuneki isebenze nzima. Njengoko usandisa ixesha kunye nemali oyisebenzisayo, iguqulela intliziyo esempilweni xa awusebenzi." Ke ukuba loo mvakalelo yomoya iphezulu kwizinyuko iyakukhathaza, singacebisa ukuba uphindaphindeke kabini kwindlela yakho yokuzilolonga.

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