Kutheni le nto ukungaphakamisi ubunzima ukuNdinika i-Post-Workout Endorphin Rush endiyinqwenelayo?

Umxholo

• I-WTF Ngaba i-Endorphins?
• Kutheni i-Endorphons i-MIA kwigumbi lobunzima?
• Kulungile, kodwa ndingazifumana njani?
• Uphengululo lwe

I-endorphins yokuzilolonga-uyazi, loo mvakalelo emva kweklasi ye-spin enzima okanye i-hill run ekwenza uzive ngathi u-Beyoncé ngexesha le-Superbowl halftime show- zifana ne-elixir yommangaliso kwimo yakho kunye nomzimba wakho.

Kodwa ngamanye amaxesha oko kungxama kunokuba nzima xa ungenzi cardio; usiya kwindawo yokuzivocavoca, qalisa ukungena kwi-groove yakho kunye nezisindo zasimahla, kodwa ungaze uyifumane kwi-top-of-the-world feeling. Yintoni enika?

I-WTF Ngaba i-Endorphins?

Ii-endorphins zokuzilolonga ziyimpendulo yomzimba wakho kuxinzelelo lokuzilolonga, utshilo u-Trainerize kinesiologist kunye nomqeqeshi wezondlo uMichelle Roots. Yiyo loo nto ukubaleka kwemizuzu emihlanu kusenokwenzeka ukuba akunakukunika "phezulu" -akungaphazamisi i-homeostasis yomzimba wakho (okanye inqanaba lokusebenza okuqhelekileyo) ngokwaneleyo ukuba uyithumele kwimowudi yokulwa okanye yokubhabha. Nje ukuba ufikelele kweli nqanaba loxinzelelo, umzimba wakho ukhupha iihormone zokuphelisa iintlungu (ii-endorphins ze-AKA) ukuthomalalisa umzimba wakho kunye nokunciphisa inqanaba loxinzelelo. Kungenxa yoko le nto ufumana lo moya wesibini ngexesha lokubaleka, xa usuka ku "kuphelile na?" "Olu hlobo luhle ngokwenene!" (Kukho okungakumbi okwaziyo malunga nesayensi emva kwembaleki yakho ephezulu.)

Kutheni i-Endorphons i-MIA kwigumbi lobunzima?

Okokuqala, yonke impendulo yomzimba kuxinzelelo yahlukile, utsho iingcambu, kodwa isitayile sakho sokuzilolonga sinokubeka ityala. Ukuba umzimba wakho awugqithisi loo mda woxinzelelo, awuyi kuva imfuneko yokukhulula ezo endorphins, kwaye awuyi kufumana i-buzz eyonwabileyo, utsho uRoots. Oko kuthetha ukuba usenokungaphakamisi ngokwaneleyo okanye uthathe ixesha lokuphumla elide kakhulu.

"Ukuba uhleli ebhentshini, uthatha iiselfie ezimbalwa kwaye wenza ii-bicep curls ezimbalwa, awuyinyusi intliziyo yakho kwaye ayizenzi njengoxinzelelo emzimbeni, yithi, ukubaleka kwemizuzu engama-30, "uyacacisa uRoots.

Omnye umtyholwa: ukuhamba ngenqanawa ngendlela efanayo, ephindaphindayo. Ukuba uhlala uphakamisa ubunzima obulinganayo kwaye usenza iintshukumo ezifanayo, umzimba wakho uzilungiselele, awusayi kuphinda uzive uxinezelekile yile nkqubo, kwaye awuyi kufuna ukukhupha ezo endorphins, utshilo. (Zama la mandla aqinileyo, avunywe ngumqeqeshi endaweni yoko.)

Nangona kunjalo, ngenxa yokuba awufumani ngxakeko enkulu kuyo yonke impompo ayithethi ukuba ukuzilolonga kwakho akukuniki nzuzo. I-Roots igxininisa ukuba konke kuxhomekeke kwiinjongo zakho zoqeqesho: "Ukuba injongo yakho kukwakha izihlunu, uya kuba nomsebenzi wakho owenziwe ngendlela enokuthi ibize usuku xa uphakamisa ubunzima, uhleli esihlalweni. (njenge-bicep curl ehleliyo), esenokungakuniki oko kungxama kwe-endorphin. Kodwa ukuba injongo yakho kuloo msebenzi wokuzilolonga kukwakha izihlunu, akunyanzelekanga ukuba uyijonge loo nto." (PS Ngaba uqeqesho lwamandla kube kanye ngeveki lwenza nantoni na?)

Kulungile, kodwa ndingazifumana njani?

Ngamanye amaxesha wawunosuku olunzima emsebenzini, i-bae yakho i-shady, okanye umntu ohlala naye ukuqhuba ngodonga, kwaye ufuna ukuzilolonga okuhle, okunzima, okonyusa imood.

"Ukuba usebenza ngenxa yokuba ufuna ukuvelisa ukukhutshwa kwe-endorphin kwaye uzive ulunge kakhulu emva koko, kuya kufuneka ulungelelanise ukuzilolonga kwakho kuloo nto. Ukubheja kwakho okungcono kunokuba yinto efana nomdlalo wamanqindi, i-sprints, okanye i-HIIT. "utsho uRoots. "Okanye ufuna ukuphakamisa ubunzima obunzima, yongeza i-cardio phakathi kokuhamba kwamandla, okanye wenze imithambo ebandakanya amaqela emisipha ngakumbi okanye ukuzilolonga umzimba ngokupheleleyo. Ngale ndlela awuzokwakha nje amandla kuphela, kodwa unyusa nentliziyo yakho."

Uthi ungazama iintshukumo ezintsonkothileyo njengopapasho lwe squat, ibarbell squat, burpee ngokutyhala phezulu, ngentambo nge squat, okanye ukutsala ukuze ufumane iitoni zezihlunu, uxinzelele umzimba ngakumbi, kwaye usondele kuloo mlilo ukhupha i-endorphin . (Kwaye zama ezi Ndlela ezi-5 ezihlakaniphile zokuLungisa uQeqesho lwakho lwamandla.)

Enye indlela enkulu yokuthintela i-halfass, i-endorphin-less Workout kukuba ube nenjongo engqondweni.Xa ubaleka, uqhele ukubaleka ukubaleka inani elithile lemizuzu okanye imayile, nto leyo ekunyanzela ukuba utyhale kwaye ufike kweso simo soxinzelelo apho ufumana khona ukuphakama. Nangona kunjalo, kwindawo yokuzivocavoca, unokulingwa ukuba uphumle ixesha elide kwaye unamathele kubunzima obuphantsi kuba unokhetho lokwenza kube lula. "Xa unenjongo engqondweni, ugxila ngakumbi kwaye uya kuzityhala kancinci kwaye wandise uxinzelelo emzimbeni," utsho uRoots. Ezinye iziphakamiso zakhe: Yongeza umculo ekusebenzeni kwakho okanye uzame entsha.

Ke ukuba awukufumani ukungxama ngexesha wonke umntu ukuzilolonga, kulungile, kodwa isenokuba luphawu lokuba unganyusa ukuqina. Kwaye ukuba uyayijolela loo mvakalelo yegolide? Intloko ngqo ngqo ukubaleka okanye ukuya kwisitayile sokujikeleza, kuba yeyona ndlela ikhawulezayo kwezo vibes zilungileyo.

Uphengululo lwe