Ngabe Amakamelo Okuqeqesha Amade Angaba Yikhiye ku-PR Yakho Elandelayo?

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Uma wake wangena ezintabeni wavuka umoya wakhuphuka ngezitebhisi noma wavele wagijima ingxenye encane yebanga lakho elijwayelekile ngaphambi kokuma nokubamba umoya, uyazi imiphumela yokuphakama kwangempela. (Lo mgijimi uthole kanzima ngesikhathi somjaho wakhe wokuqala womzila.)

Okwenziwayo kungase kungabi mnandi uma uzama ukwenza. Kepha uma ubukade ujwayele ukusebenzisa kwakho muva nje-mhlawumbe ijubane lakho lamamayela alisheshi ukushesha, noma i-rep max yakho eyodwa ayikutholi ukuqeqeshwa kokuphakama okusindayo kunqubo yakho yamasonto onke kungakufanele ukuzama . (PS Nakhu ukuthi kunjani ukugqoka imaski yokuqeqeshelwa ukuphakama-nokuthi ngabe ikufanele ngempela.)

UMaya Solis, umama osebenzayo owenze umjaho wesigamu we-Ironman, waqala ukuqeqeshwa ku-Well-Fit Performance, indawo yokuqeqeshwa kwezemidlalo yokukhuthazela eChicago enekamelo elilodwa lokuphakama e-United States. Izinga le-oxygen ekamelweni lihlehliselwe kulokho elingaba sendaweni ephakeme ngamamitha angu-10,000 (cishe amaphesenti angu-14, uma kuqhathaniswa namaphesenti angaba ngu-21 olwandle), kusho u-Sharone Aharon, umnikazi nomsunguli we-Well-Fit Performance, amalungu aqeqeshiwe ohlelo lukazwelonke lwase-USA Triathlon. Nakhu ukuthi kusebenza kanjani: Kusetshenziswa ubuchwepheshe beHypoxico, icompressor enkulu iphusha umoya ngohlelo lokuhlunga oludonsa umoya-mpilo. Igumbi alivalwanga ngokuphelele, ngakho-ke ingcindezi ye-barometric ngaphakathi nangaphandle kwegumbi iyafana; okuwukuphela kokuguquguqukayo yizinga le-oxygen. Ukuphakama kungalawulwa kusuka ezinyaweni ezi-0 kuye kwezingu-20 000, yize izinsuku eziningi ezigcina zingama-10 000, futhi usuku olulodwa ngeviki zikhuphukela ku-14,000, kusho u-Aharon.

Njengoba sinesikhathi esincane sokungena ejimini, uSolis uthe ukuthandile ukuthi ukuzivocavoca kungaphansi kwehora. “Ngaqala ukusebenzisa igumbi le-altitude ukuze ngisebenze ngokuzivivinya ngesivinini ngendlela esebenza kahle,” kusho uSolis. Ngemuva kokubeletha, ubenza ama-run ama-5K ngejubane lemitha eli-9, futhi "ubengakabi kuma-8s isikhathi eside kakhulu," usho njalo. Ngemuva kokuthi eqale ukwenza ukuqeqeshwa kokuphakama, wagijima i-5K futhi washaya i-PR yejubane elingu-8:30-mile. (Okuhlobene: Izizathu ezi-5 zokuthi awugijimisi noma yisiphi ngokushesha)

Imiphumela yakhe ijwayelekile impela, kusho u-Aharon. Uthi ulethe i-altitude room kulesi sikhungo ngoba "efuna ukuphonsa into eshintsha umdlalo emakethe."

"Uhlala ubheka izindlela zokuthuthukisa ikhono labantu, ukuzuza okuningi, ukuthola inzuzo," kusho u-Aharon. "Ekuqaleni, bengicabanga ngalo msubathi odlala imidlalo, kodwa ngibe sengibona ukuthi kunenzuzo enkulu kakhulu 'kumaqhawe ansuku zonke' - abantu abafuna nje ukuba ngcono."

Omunye walawo maqhawe wansuku zonke kwakunguSolis, ukuzilolonga kwakhe kokuphakama kubukeka kanjena: Ukufudunyezwa kwemizuzu eyi-10 ebhayisikili noma kumshini wokunyathela, kulandelwe ukuqeqeshwa kwesikhawu-imizuzu emine kanzima, ukululama imizuzu emine, ukuphinda-kabili ngesonto amasonto ayisithupha. Yonke iseshini ithatha cishe imizuzu engama-45, kodwa izwakala ilukhuni kunokuba ukujima okufanayo kungase kuzwakale ngaphandle (esiphakameni saseChicago samafithi angu-500) noma kunoma iyiphi enye indawo yokuzivocavoca.

Kunengqondo ukuthi abantu abazama ukubamba i-Everest noma bahlela ukuchitha uhambo lweviki eColorado bangafuna ukuzama ukuqeqeshelwa ukuphakama ukuzilungiselela. Kepha kumuntu olingene ngokwesilinganiso, ukuqeqesha amandla egumbini elingaphezulu kunganikeza izinzuzo ezinkulu kunokuzilolonga okufanayo olwandle, kusho u-Aharon. Ngokuyinhloko: Uzothola onqenqemeni oluncane kukho konke ukuzilolonga okwenzayo, futhi akudingeki ukuthi uqeqeshe inqobo nje uma uzovama ukubona imiphumela efanayo. Ibilisa ekusebenzeni kahle koqeqesho. (Nazi ezinye izindlela ongaqeqesha ngazo ukuzivocavoca endaweni ephakeme kakhulu.)

"Isistimu yakho kufanele isebenze ngokumelene nomoya-mpilo omncane bese ijwayela," echaza. "Njalo uma ufaka ingcindezi emzimbeni, ngaphakathi kwemikhawulo yomzimba, umzimba uzozivumelanisa nezimo." (Umqondo ofanayo wokuphendula ukucindezela ungemuva kokuqeqeshwa kokushisa namasudi ama-sauna.)

Izifundo ezibonisa ukwanda kokusebenza ngenxa yokuqeqeshwa kokuphakama zenziwe kakhulu ngabasubathi abasebenzayo ezimweni ezimbi kakhulu-ngakho-ke abahumushi kahle i-IRL. Ochwepheshe abaningi bathi, ngokuqeqeshwa komuntu okujwayelekile kulezi zimo izinsuku ezimbalwa ngesonto, imiphumela incane kakhulu kokungabikho. Noma kunjalo izindaba eziningi zempumelelo (njengeSolis ') zibonakala zikhombisa okuhlukile, ngakho-ke sidinga olunye ucwaningo ukusho ngokuqinisekile.

Kuvele, kungaba nomphumela we-placebo emsebenzini. UBen Levine, MD, umsunguli nomqondisi we-Institute for Exercise and Environmental Medicine eTexas Health Presbyterian Hospital Dallas, akakholelwa ezinzuzweni zokuqeqeshwa okuphezulu okwenziwe.

"Uma ungachithi okungenani amahora angu-12 kuya kwangu-16 ngosuku endaweni ephakeme, ukuphakama kuvame ukuba nezinzuzo zero," kusho uDkt Levine. "Kumdlali wezokungcebeleka, wansuku zonke, awukho umphumela webhayoloji ongaphezu komsindo wokuqeqeshwa okuhle." Nakhu ukuthi kungani: Uma usebenza endaweni enokwehliswa komoya-mpilo (owaziwa njengokuqeqeshwa kwe-hypoxic), kukhona i-oxygen encane egazini lakho. Imithambo yakho yegazi iyavuleka futhi isimiso sakho senhliziyo kufanele sisebenze kanzima ukuze sithole igazi nomoya-mpilo emisipheni esebenzayo, ngokusho kukaDkt. Levine. Ngakho-ke noma ukuzivocavoca phezulu kuzwakala kunzima (noma ngabe kulinganiswa egumbini noma empeleni kusendaweni ephakeme), empeleni wenza umsebenzi omncane; umzimba wakho awukwazi ukusebenza ngezinga elifanayo ongawenza olwandle ngenxa yokwehla komoya-mpilo. Kungakho uDkt.Levine athi ukuqeqeshwa isikhathi esifushane endaweni ephakeme ngeke kukuzuzise ezinye izinzuzo zokuqeqeshwa kahle olwandle.

Okuwukuphela kwe-caveat kulokho, uthi, idatha yakamuva evela eSwitzerland ebika lokho kuqeqeshwa kokuphakama kungenzeka kuholele ekuthuthukisweni okuncane kwejubane lapho kusetshenziselwa ukuqeqeshwa okuphezulu kwabadlali njengabadlali bebhola abenza imishanguzo ephindaphindwayo. (Kuyaphawuleka ukuthi ukuqeqeshwa kwe-HIIT kunezinzuzo eziningi zodwa-ngisho nasolwandle.)

Kodwa-ke, uma uzivocavoca usendaweni ephakeme bese ubuyela ekuzilolongeni ezingeni lasolwandle, kuzokwenzeka ukuzwa kulula kakhulu uma usebenza-okungakunikeza umqondo wokuthi "ngingakwenza lokhu" umfutho. Njengoba kunjalo, "abantu abaningi babuya phansi phezulu bese bethi, 'Lokhu kuzwakala kumnandi,' kodwa futhi bathambekele ekugijimeni kakhulu," kusho uDkt. Levine. Kungakho engakhuthazi abantu ukuthi bangachithi imali eningi nesikhathi ekuqeqesheni okulingisa ukuphakama kokuphakama (ukuze kubhekiselwe kuyo, ubulungu bokuphakama obuya ku-Well-Fit Performance ngu-$230 ngenyanga).

Lokho kusho ukuthi, "uma ucabanga ukuthi ukwenza amagquma kuyinto enhle ongayifaka esimisweni sakho futhi ungahamba uyokwenza lokho ezintabeni, kuhle lokho," kusho uDkt Levine. "Kodwa angicabangi ukuthi kufanele uzikhohlise ngokucabanga ukuthi ukwelashwa okuyisimangaliso."

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