5 Izinhlungu Zangemva Kokuzivocavoca Kulungile Ukuziba

-Delile

• Ukucanuzela kwenhliziyo okuncane noma ikhanda
• Ukubomvu kobuso
• I-Head Rush noma I-Mild Lightheadedness
• UCharlie Horse (I-Muscle Cramp)
• I-Cramping Emnene
• Buyekeza kwe-

Ayikho into efana nokujima okuqinile, okujulukayo okukwenza uzizwe upholile, ujabule, futhi unethezekile esikhumbeni sakho (kanye namajini akho). Kepha noma kunini lapho uzicindezela khona ngokomzimba, ikakhulukazi uma kuyisigaba esiqinile kunesesejwayelekile noma ubuyela esimisweni ngemuva kwe-hiatus, ungahle ube nezimpawu ezimbalwa ezimnene, ikakhulukazi uma ungafakwanga kahle amanzi. Kufanele ukhathazeke nini?

"Ngitshela amaklayenti ami ukuthi uphawu olulodwa okufanele alufune ngokushesha yinoma yiluphi uhlobo lobuhlungu besifuba noma ukungezwani esifubeni, engalweni, entanyeni, noma ngisho nasemhlane okuphikelela isikhathi esingaphezu kwemizuzu engu-20 - kungabonisa ukuhlaselwa yinhliziyo," uxwayisa uTommy Boone, PhD, MPH, ilungu lebhodi le-American Society of Exercise Physiologists kanye noMhleli oyiChief of Ijenali Yokuzivocavoca Ukuzivocavoca umzimba. Ngaphandle kwalokho, nansi imiphumela emibi emihlanu yokuzivocavoca okulungile ukuyizwa ngezikhathi ezithile, nokuthi ufune nini usizo lwezokwelapha.

Ukucanuzela kwenhliziyo okuncane noma ikhanda

Uma uzicindezela kanzima kakhulu noma uzama ukuzivocavoca umzimba okukhulu kakhulu (i-Crossfit, noma ubani?) Futhi uzizwe ukhungatheka kamnandi ngemuva kwalokho, ungahle uphelelwe amanzi emzimbeni. Lokhu kuyiqiniso ngekhanda kanye nanoma yikuphi ubuhlungu bekhanda obenzeka ngesikhathi sokuzivocavoca okunzima kungenzeka ukuthi kuwuphawu lokuthi awukaze ube namanzi anele, futhi kufanele unciphise uma uphuza isiphuzo esihle, eside ebhodleleni lakho lamanzi.

Ungamshayela nini udokotela wakho: Uma ingahambi ngemuva kwamahora ambalwa ngemuva kokuzivocavoca kwakho. "Kungenzeka ukuthi ulwa nokugula okufana nomkhuhlane, futhi ukuzikhandla kwakho kuletha izimpawu phambili," kusho uJason Karp, PhD, udokotela wokuzivocavoca umzimba nomqeqeshi womuntu siqu.

Ukubomvu kobuso

Lokhu kuyize okukhathazayo kunokwenyama, kodwa kusengathusa ukubona kancane isigaba sakho se-beet red face post-spin. Imbangela: ukwanda kwegazi esikhumbeni njengoba umzimba wakho uzama ukuzipholisa. Lokhu kuyiqiniso ikakhulukazi uma ungaphakathi endlini futhi umoya omncane upholile noma igumbi lishisa ngokwengeziwe, okuholela ekugelezeni kwegazi okwengeziwe nangobuso obomvu nakakhulu. Kepha kuzozihambela ngokwakho lapho uphola futhi umzimba wakho awusenaso esinye isidingo sokuthumela lonke lelo gazi elengeziwe esikhunjeni, kusho uKarp.

Ungabiza nini udokotela wakho: Ngokubabomvu okwenzeka kuphela ngesikhathi sokuzivocavoca, asikho isizathu sangempela sezokwelapha esingeke sizicacele ngokwaso. Kodwa uma kwenzeka lapho ungazikhandle, ungase ufune ukubonana nodokotela wesikhumba. Kungakhombisa isimo sesikhumba esifana neRosacea noma kube umphumela wokulimala kwelanga.

I-Head Rush noma I-Mild Lightheadedness

Uma ufunda ukujija okugcwele uthumela igazi kuyo yonke leyo misipha-futhi kude nasekhanda lakho, ngokusho kukaKarp. Njengoba ubuchopho bungesinye sezitho ezibaluleke kakhulu, ngokujwayelekile kuthatha lokho okudingayo, kepha ukuzivocavoca okunzima kungadonsela igazi elanele kude lapho uthola ukushesha kwekhanda noma uzizwe unekhanda elincane. Uma lokhu kwenzeka, yima khona lapho bese ugoba njengoba ubona abagijimi abangochwepheshe-bazama ukusondeza ubuchopho babo enhliziyweni yabo ukwenza ngcono ukugeleza kwegazi.

Ungamshayela nini udokotela wakho: Uma umuzwa ungasuki ngemva kwemizuzu engama-30 ukuya kwengama-60. Uma ungazizwa ujwayelekile futhi ngemva kwehora, kungase kube nokunye okuqhubekayo okudingeka uchwepheshe wezokwelapha akuhlole.

UCharlie Horse (I-Muscle Cramp)

Lokhu kwenzeka kakhulu lapho usukhathele ngokweqile imisipha. Uma uzizwa kuphakathi kokuzivocavoca, yima bese uzama ukukuthambisa. Uma usazizwa ngemva kwalokho, zama ukushisa ukuze ukhulule umsipha phezulu-kodwa weqa iqhwa, elingenza umsipha uqine nakakhulu.

Ungamshayela nini udokotela wakho: Uma imisipha isalokhu ihlanganiswe amahora (noma usuku) ngemuva kokuzivocavoca kwakho - ungadinga ukubona owelapha ngokomzimba ukuze enze ifindo.

I-Cramping Emnene

Into yokuqala okudingeka uyenze ukukhomba umthombo-ingabe yisibeletho, amathumbu, noma umthungo ohlangothini? Uma uphakathi nesikhathi sokujima kungase kungabonakali ngaso sonke isikhathi. Njengoba abesifazane bengathola ukucindezela okuncane kokuya esikhathini ngisho nangaphambi kwesikhathi sabo, bala isikhathi senyanga, bese ucija ukuzwa; iningi lethu lingahlukanisa kalula ukuqunjelwa kwesibeletho kunoma yiluphi olunye uhlobo uma sesinake. Bese uthatha isidambisi sobuhlungu se-OTC ngemva kokuphola. Ukuthunga emaceleni, ngakolunye uhlangothi, kuvame ukwenzeka phakathi noma ngemva komnyakazo oya phezulu naphansi, njengokugijima, okudonsa izicubu ezixhumene ezibambe izitho endaweni; yehlise ijubane futhi uhlikihle indawo, okuvame ukwenza ukuthi ubuhlungu buphele. Uma kungumsuka wamathumbu: kahle, cishe udinga ukuya endlini yokugezela.

Ungamshayela nini udokotela wakho: Uma izinhlungu ziba zimbi kakhulu noma ziba bukhali—futhi akubonakali kukhula kunoma yiziphi izigaba ezintathu ezingenhla. Ezimweni ezimbi kakhulu, kungase kubonise i-appendicitis (nakuba ukuvivinya umzimba kungeke kubangele lokhu).

Buyekeza kwe-