Ngaba KULUNGILE ukuzilolonga xa ugula?

Umxholo

• Xa Usebenza Ngelixa Ugula Kulungile
• Xa kufanelekile * usebenze phandle ngelixa ugula
• Amanyathelo okhuseleko ekufuneka uwathathe xa usebenza ngaphandle kokugula
• Uphengululo lwe

Kwabanye abantu, ukuthatha usuku okanye ezimbini ukusuka ejimini akukho nto inkulu (kwaye mhlawumbi nentsikelelo). Kodwa ukuba wenza ngokuthembekileyo #yogaeverydamnday okanye awukwazi ukuma ukutsiba iklasi ye-spin, mhlawumbi uyazibuza ukuba kufuneka usebenze ngokubanda okanye hayi. Apha, into ekufuneka uyazi malunga nokusebenza phandle ngelixa ugula. (Inxulumene: Ukubila okanye ukutsiba? Nini ukuSebenza kunye nexesha lokuPasa)

Xa Usebenza Ngelixa Ugula Kulungile

Impendulo emfutshane: Kuxhomekeke kwiimpawu zakho kwaye uhlobo olunjani lomthambo owenzayo. Ngokuqhelekileyo, ukuba iimpawu zakho zingaphezulu kwentamo, njengentlungu ebuhlungu yomqala, impumlo, okanye amehlo anamanzi, kulungile ukwenza umthambo, "kusho uNava Mysore, MD, umboneleli oyintloko kunye nomlawuli wezonyango kwi-One Medical e-NYC. Nangona kunjalo, ukuba ufumana iimpawu kwindawo yesifuba nangaphantsi, njengokukhohlela, ukuvuthwa, urhudo, okanye ukugabha, kungcono uthathe ikhefu, utshilo uGqirha Mysore. Kwaye ukuba unomkhuhlane okanye uphefumla nzima, ngokuqinisekileyo weqa.

Ke, nokuba ungayisebenzisi ingqele ngokupheleleyo kuxhomekeke kwiimpawu zakho kuloo mini inye loo ntsholongwane- ngenxa yokuba umhlobo wakho esebenzisa iklasi ye-HIIT ngelixa ephunga oko akuthethi ukuba nawe kufanelekile.

Oko kuthethiweyo, awuphambani ukuba ucinga ukusebenza ngelixa ugula kukwenza uzive ngathi ukwi-upswing; ungazigxeka ezo endorphins zasemva kokuzilolonga ngenxa yexeshana "Ndiziva ndingcono" ngokungxama emva kokubila. Oko akuthethi ukuba kulungile kuwe ekuhambeni kwexesha, nangona. Yicinge ngolu hlobo le nto: Umzimba wakho kufuneka usebenzise bonke oovimba ukuze uphilise, uyacacisa uStephanie Grey, D.N.P., ongumongikazi nombhali Ubomi bakho obude. “Xa ujongene nosulelo olukhulu, ukuzivocavoca ngamandla kunokwandisa ixesha lokuchacha kwakho,” utshilo. (Okungakumbi koku apha: Oko kuQiniseka koMsebenzi kunokuba kukuKwenza ugule)

Xa kufanelekile * usebenze phandle ngelixa ugula

Nantsi into ekubambisayo: Iindlela ezithile zokuthomalalisa umzimba-njengokuhamba, ukuzolula, kunye neyoga elula- zinokunceda ukunciphisa imeko ezithile ezinje ngemikhuhlane, ukuba sexesheni okanye ukuqhinwa.

"Ukuzilolonga ngobunono kukhuthaza ukuhamba kwegazi kwaye kunciphisa uxinzelelo emzimbeni, ukuvumela ukuba kusebenze nzima ukulwa usulelo," ucacisa uGrey. Kwaye ukuba uphakathi kancinci ukuqhinwa, ukuhambahamba kunokunceda ukubuyisela inkqubo yakho yokwetyisa, utsho uGqr. Mysore.

Kwakhona, ubushushu bunokukunceda uzive ungcono-kunye nomqolomba. UGqr. Mysore uthi: "Ingcamango yokuba 'unokuyikhupha' yinto encinci yebali labafazi abadala-awunakukwazi 'ukukhupha' intsholongwane. "Nangona kunjalo, ukuba uziva uxinekile kwaye ubushushu besauna okanye iklasi eshushu yeyoga ikunceda uphefumle lula, ke kulungile." (BTW, nantsi inyani malunga nokuba ungabila isiselo esinxilisayo okanye hayi.)

Inokukunceda nasekuthinteleni usulelo oluzayo: Olunye uphononongo lwango-2017 lwafumanisa ukuba "rhoqo" iibhafu ze-sauna zanceda ukunciphisa umngcipheko weemeko zokuphefumla njenge-asthma okanye inyumoniya. (Ngakumbi apha: Ngaba iiClass Fitness Fitness zingcono ngokwenene?) Ngaphezu koko, ukwenza umthambo, ngokubanzi, kunceda ukwakha ukungatheleleki kwakho, wongeza uGqr. Mysore."Ukusebenza kathathu ukuya kwesine ngeveki (imizuzu engama-30 ukuya kwengama-40 ngokwenza umthambo) kuya kunceda umzimba wakho ukuba ulwe izifo kunye nosulelo ngexesha lasebusika, utshilo.

Kubalulekile ukuba uqaphele ukuba ukuba usebenza nengqele, ezinye i-yoga zibeka (cinga: inja esezantsi) inokukhokelela kukuxinana okungaphezulu kwempumlo kunye nokungonwabi, utsho uGrey. Kwimeko apho, yeqa, kwaye uphumle kwisuna eshushu endaweni yoko. Kwaye ukuba ufumana isifo sorhudo, kusenokwenzeka ukuba sele uphelelwe ngamanzi emzimbeni, ngoko kuthintele ukubila, okunokuzenza zibe mandundu iimpawu zakho, utsho uGqr. Mysore. (Eyeleleneyo: Le yeyona ndlela ilungileyo yokulwa nokubandayo)

Ukuba ukhetha ukuzilolonga ngelixa ugula, kukho iiflegi ezimbalwa ezibomvu omele uzijonge: Ukuba izihlunu zakho ziziva zidiniwe kwaye zibuhlungu, ukuba ukuphefumla kuphelile, okanye ukuba uziva unefiva kwaye ubuthathaka, ngokuqinisekileyo yima ugoduke, utshilo. .

Amanyathelo okhuseleko ekufuneka uwathathe xa usebenza ngaphandle kokugula

Khumbula: ayisiyiyo ngawe kuphela. "Ukuba wosulela yintsholongwane, ukhohlokhohlo, okanye umkhuhlane, yiba nembeko kwabo bakungqongileyo-lula kwaye uhlale ekhaya," ucebisa uGrey. Kwaye iijims azizizo ezona ndawo zicocekileyo kwaye ukubandwendwela ngelixa ugulayo kuyingozi kuba amajoni akho omzimba sele erhafisiwe.

Xa uphantsi kwemozulu, umbono olungileyo kukuhambahamba ngaphandle okanye wenze ukuzilolonga ekhaya ukuba kunokwenzeka, utshilo uGqirha Mysore. Kodwa ukuba ubetha kwindawo yokuzivocavoca, qiniseka ukuba wosula oomatshini, vala umlomo wakho xa ukhohlela okanye uthimla, kwaye ungayishiyi iKleenex ilele.

Ukuba usebenza ngokubanda, ufuna ukuwulungiselela umzimba wakho ngokuwubonelela ngezondlo ezifanelekileyo kunye ne-hydration ngaphambi kokuzilolonga. Sela amanzi amaninzi, kwaye uthathele ingqalelo amanzi ecoconut okanye wongeze umgubo we-electrolyte emanzini akho xa ugula, utshilo uGrey. I-capsule ephezulu ye-multivitamin-kunye nezondlo ezifana ne-magnesium, i-zinc, i-vitamin C-nayo ifanelekile ukongeza kwizinto eziqhelekileyo.

Inqaku lokugqibela: "Ndiyazi ukuba kunokuba nzima ukuba iimpuku ze-gym zicothe, kodwa luncedo kakhulu hayi usebenze ngengqele. Umzimba wakho uya kuxabisa kwaye ukwamkele ukuthatha ikhefu, "utsho uDkt. Mysore. Ukuba ukwesaba ukulahlekelwa #gainz yakho, ungakhathazeki kakhulu-uya kuziva ungcono kwaye ubuyele kuyo ngaphambi kokuba uqale ulahlekelwe nayiphina i-cardio okanye amandla.

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