Ngaba Ukuzilolonga Okunzima ngokwenene kukwenza ugule?

Umxholo

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Uyawazi umzuzu xa uvuka ekuseni emva kokuzilolonga okunzima ngokwenene kwaye uyaqonda ukuba ngelixa ulele, umntu utshintshe umzimba wakho osebenza ngokuqhelekileyo kunye nolukhuni njengokhuni kwaye ubuhlungu ukuhambisa i-intshi? (Enkosi, usuku lomlenze.) Ewe, sithetha malunga namava okukrakra okubuhlungu-okufana nesihogo se-DOMS-libazisekile ukuqala kobuhlungu bemisipha-ekusenokwenzeka ukuba uye waba nakho emva kokuzilolonga ngokukodwa.

Kodwa ukuba ukhe wehla ngomkhuhlane okanye umkhuhlane kwakamsinya nje emva kokunye kwezi zihlandlo zokubuyisela ezibuhlungu, uyazi ukuba ukuziva ungakhululekanga "Ndiyafa ngaphakathi ngaphandle" kubonakala ngathi kusasazeka ngokuthe ngqo kwimisipha yakho ukuya empumlweni, imiphunga, sinuses, kunye nomqala. Kufana nokuba umzimba wakho uzityhefu ngokwakho ukohlwaya ngokuwufaka kwindawo enzima yokuzilolonga kwindawo yokuqala. (Idibeneyo: Amanqanaba ali-14 okuba buhlungu emva kokuSebenza)

Kodwa ngaba yinyani leyo? Unga ngokwenene ube buhlungu kakhulu kangangokuba ugule?

Kuyavela, kukho ithiyori eyamkelwe kakuhle eyandisa ixesha elide, umthambo oqinileyo ukhokelela kwixesha elifutshane lobuthathaka bokusebenza komzimba, ngokutsho kwenqaku elitsha elipapashwe Ijenali yePhysology eSetyenzisiweyo. Iqale ekuqaleni kweminyaka yoo-1990s ngesifundo sikaDavid Nieman, Ph.D., owazisa i "J emise ijika" ecebisa ukuba umthambo oqhelekileyo nciphisa umngcipheko wosulelo oluphezulu lokuphefumla (owaziwa ngokuba yingqele eqhelekileyo), ngelixa umthambo othe rhoqo unokuwenza Nyusa umngcipheko wezi zifo. Ngenxa yokuba uninzi lwamalungu omzimba wakho luyatshintsha ngoko nangoko emva kokusebenza ngamandla, le "window evulekileyo" yokugonya okuguqulweyo (okunokuhlala phakathi kweeyure ezintathu neentsuku ezintathu) kunokunika iintsholongwane kunye neentsholongwane ithuba lokugwayimba, ngokophando olwenziwe ngo-1999. Amayeza ezemidlalo.

Kwaye izifundo zamva nje ziyaqhubeka nokuxhasa le ngcamango yokuba umthambo onzima kakhulu uya kuthoba inkqubo yakho yokuhlala usempilweni. Uhlolisiso olwenziwe kubakhweli beebhayisikile abesilisa abali-10 bafumanise ukuba iseshoni ende yokuzivocavoca ngamandla (kule meko, iiyure ezimbini zokuhamba ngebhayisikile enzima) inyusa okwethutyana imiba ethile yempendulo yamajoni omzimba (njengokubalwa kweeseli ezimhlophe zegazi), kodwa kunciphisa okwethutyana ezinye ezinye izinto eziguquguqukayo (ezifana nomsebenzi we-phagocytic, inkqubo esetyenziswa ngumzimba wakho ukuze uzikhusele kumasuntswana okusingqongileyo osulelayo kunye nongosuleliyo kunye nokususa iiseli ezingafunekiyo), ngokutsho kophononongo luka-2010 olupapashwe Uvavanyo lokuthamba komzimba. Uphononongo lwezifundo ezifanelekileyo ezipapashwe ngo-2010 nazo zafumanisa ukuba ngcathu Ukuzivocavoca umzimba kungakhokelela kwisistim somzimba sokuzikhusela kunye nokuphendula ngokuchaseneyo nokuvuvukala, okuphucula ukubuyiswa kwezifo zokuphefumula, ngelixa nzulu Ukuzivocavoca umzimba kungatshintsha indlela omzimba oziphethe ngayo ngendlela ebangela ukuba izifo zikhawuleze. Kwaye ukuba usebenza nzima iintsuku ezimbini zilandelelana, unokubona uhlobo olufanayo lwesiphumo; Uphononongo kwi-CrossFitters lufumene ukuba iintsuku ezimbini ezilandelelanayo zokuqina okuphezulu kwe-CrossFit ngokwenene zicinezele umsebenzi oqhelekileyo wokuzivikela komzimba, ngokutsho kophononongo luka-2016 olupapashwe Imida kwiPhysology.

"Ukuzivocavoca ixesha elide kulunge kakhulu kuwe: kunciphisa ukuvuvukala emzimbeni wakho kwaye kukwenza ube sesimweni esingcono kakhulu kwi-cardiovascular stand, kwimiphunga, kunye nokuvuvukala," utshilo uPurvi Parikh, MD, i-allergist / immunologist. kunye neNethiwekhi ye-Allergy & Asma. Kodwa kwixeshana elifutshane, kanye emva kokuzilolonga ngamandla, kuya kubeka uxinzelelo emzimbeni wakho, kwaye uya kuba nokudumba okukhulu kwizihlunu zakho, esifubeni sakho, nakuyo yonke indawo, kuba ngumsebenzi onzima ngokwenene.

Into yile, ngelixa ithiyori yamkelwe kakuhle kwaye yenza ingqiqo eninzi, sisafuna uphando olungakumbi ukuze siqinisekise ukuba kuqhubeka ntoni. Emva kwayo yonke loo nto, awukwazi ukubeka abantu ngokuthe ngqo kumsebenzi onzima kwaye ubanyanzele ukuba batshintshe ukutshica nomntu orhubuluza ngeentsholongwane egameni lesayensi. "Kunganzima (kwaye kungalunganga) ukuqhuba isifundo apho abantu bechaphazeleka kwizinto ezosulelayo emva kokuzilolonga," utshilo uJonathan Peake, umbhali-mbhali wenqaku elisandula kupapashwa kwi Ijenali yePhysology eSetyenzisiweyo.

Ke ngelixa i-HIIT yakho yokuzivocavoca inokuba netyala lokubanda kwakho okugqithisileyo, yithathe ngengqolowa yetyuwa. Useza kufumana iitoni zezibonelelo kumthambo we-HIIT-style, ke akufuneki uwurhole ngexesha elibandayo kunye nelomkhuhlane egameni lokuhlala ungenantsholongwane. (Ngaphezu koko, oko kusebenza nzima ngokwenene kuyonwabisa ngakumbi.)

Okona kubheja kwakho kukwandisa ugxininiso lwakho ekuphulukaneni nomngcipheko wakho: "Ngaphandle kokuzilolonga, ukungalali kunye noxinzelelo kuyenza buthathaka inkqubo yomzimba yokuzikhusela kwaye ikushiye ekuguleni, kwaye ukuba wongeza ukuzilolonga okunzima ngaphezulu ukuba, usengozini nangakumbi, utshilo uParikh.

Ngapha koko, ukulala ngokwaneleyo, ukunciphisa uxinzelelo lwengqondo, ukutya ukutya okunezondlo, ukunqanda ukusilela kweemicronutrients (ngakumbi i-iron, zinc, kunye neevithamini A, D, E, B6 kunye ne-B12), kunye nokutya iikhabhohs ngexesha leseshoni yoqeqesho ixesha elide nceda ukunciphisa iziphumo ezibi zokuzilolonga ngamandla kumajoni akho omzimba, ngokophononongo luka-2013 olupapashwe kwi Imida Yonyamezelo Loluntu. Qiniseka ukuba uyawukhathalela umzimba wakho (ukongeza ekutyumzeni ukusebenza kwakho okunzima) kwaye uyakulunga.

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