Izinto Eziyisi-6 Okufanele Uzazi Ngokusebenza Ngenkathi Yakho

-Delile

• Ukusebenza Ngenkathi Yakho? Iluphi uhlobo Lokuzivocavoca Olwenzayo Okubalulekile
• ICardio ingcono kunokuqeqeshwa kwamandla
• Ukuzilolonga Esikhathini Sakho Ngeke Kukhanyise Ukuhamba Kwakho
• Kepha Kungasiza Ngezinye Izimpawu
• Angeke Ulimale Kakhulu
• Futhi Ukusebenza Kwakho Kusazodwala Lapho Kusebenza Isikhathi Sakho
• Buyekeza kwe-

Isikhathi sakho nakho konke okuhambisana nakho kwanele ukukukwenza ufune ukulahla indawo yokuzivocavoca futhi uhlale embhedeni nge-compress eshisayo nesikhwama samaships kasawoti noviniga. Kepha leso sikhwama samashipsi asenzi lokho kubamba isisu nganoma yini ethile-kuyilapho i-sweat sesh enhle ingakwenza. Nakhu okudingeka ukwazi mayelana nokusebenza ngesikhathi sakho.

Ukusebenza Ngenkathi Yakho? Iluphi uhlobo Lokuzivocavoca Olwenzayo Okubalulekile

Ungasenzi iphutha, uzizuzela isibhakela ngokuthola isinqe sakho ejimini. Noma ikuphi ukuzivocavoca kungcono kunalutho — ikakhulukazi uma uzibophezele ekusebenzeni esikhathini sakho — kodwa uma ufuna ukuthola ukujuluka okukhulu emizamweni yakho, bese wenza lokhu kuvivinya umzimba kube namandla amakhulu. "Ukuvivinya umzimba ngamandla kungakhulula ama-endorphin amaningi, okungamakhemikhali azizwa ejabule akhululwa ebuchosheni bethu lapho sizivocavoca," kusho u-Alyse Kelly-Jones, M.D., i-ob-gyn e-Novant Health Mintview OB/GYN. Ama-endorphin asiza ekudambiseni ubuhlungu futhi asuse ama-prostaglandin, okungamakhemikhali akhiqizwa ngesikhathi sokuya esikhathini (futhi ngezinye izikhathi, njengalapho ulimala) angabangela ukuvuvukala, ukufinyela kwemisipha, ubuhlungu, nomkhuhlane. Ngakho lapho ukhulula ama-endorphin, ubuhlungu besikhathi buyancipha. (Uzophinda uthole lezi zinzuzo ezinkulu eziyisishiyagalombili zokuqeqeshwa kwe-HIIT ngasikhathi sinye.)

Esinye isizathu sokuhamba ngebhokisi nge-yoga? Ama-hormone ocansi. Amazinga eprogesterone ne-estrogen empeleni asezingeni eliphansi kakhulu ngesikhathi sokuya esikhathini, kusho uKelly-Jones, futhi lokho kusho ukuthi umzimba wakho uyakwazi ukufinyelela ama-carbohydrate kanye ne-glycogen kalula kunalokho angakwenza uma i-estrogen isendaweni ephakeme kakhulu (maphakathi nomjikelezo wakho ). Lokho kusho ukuthi uphethiloli umzimba wakho odinga ukuwusebenzisa ngokusetha okukhulu utholakala kalula, futhi ungakwazi ukusunduza kanzima ukuze uthole okuningi ekuqhumeni okufushane kokunyakaza okusheshayo.

ICardio ingcono kunokuqeqeshwa kwamandla

Uma inhloso yakho ukunciphisa izimpawu ze-PMS, khona-ke isonto lesikhathi sakho kulapho kufanele ugxile kakhulu ku-treadmill futhi unciphise ku-barbell. Ucwaningo lubonisa ukuthi kunokuhlobana okuqondile phakathi komthamo we-aerobic kanye nokuqina kwezimpawu ze-PMS: Lapho ukuvivinya umzimba kwakho kwe-aerobic kukhuphuka, izimpawu ze-PMS ziyehla. Kepha lapho ososayensi bebheka ukubona ukuthi kwenzeka into efanayo yini ngamandla we-anaerobic-ngakho-ke, ukuqeqeshwa kwamandla-bathola ukuthi akukho ukuxhumana okuphawulekayo phakathi kwalezi zinto eziguqukayo.

Ukungasho ukuthi izinga lokushisa lomzimba wakho empeleni liphansi uma usesikhathini sakho, ngenxa yokwehla kwamahomoni. Lokhu kwandisa isikhathi esithatha umzimba wakho ukuthi ukhathale, futhi ungakwazi ukugcina ukushisa okwengeziwe ngaphandle kokuqeda isimiso sakho sezinzwa esimaphakathi. Lokho kusho ukuthini kuwe: Lezo zikhathi ze-sprint zizozizwa zilula kunalokho ezakwenza maphakathi nomjikelezo. (Okuhlobene: Ungawenza Kanjani Ama-Sprint Interval Workouts)

Ukuzilolonga Esikhathini Sakho Ngeke Kukhanyise Ukuhamba Kwakho

Izinsuku ezimbalwa zokuqala, lapho isikhathi sakho kuvame ukuba nzima kakhulu, kulapho okungenzeka ukuthi kungenzeka ukuthi ubhukhe isigaba se-TRX. Kepha uma lokho kuyingxenye yenkambiso yakho ejwayelekile, kungakhokhela ukuhamba noma kunjalo. UKelly-Jones uthi ukuzivocavoca umzimba okujwayelekile, okulinganiselayo kunganciphisa ukuhamba kwakho inyanga nenyanga, kukwenze indlela eqinile yokuvimbela. Lokho kungenxa yokuthi "i-estrogen iyancipha lapho amafutha omzimba ancipha, futhi i-estrogen ivusa ukukhula kohlaka lwesibeletho [oluchithekayo lapho usesikhathini]," kuchaza yena. Ukuhumusha: Ukuzivocavoca njalo (kanye nokudla okunempilo) kungasho amafutha amancane omzimba, okusho ukuthi i-estrogen encane nokugeleza okulula kokuya esikhathini.

Ngeshwa, lelo klasi le-TRX ngeke libe nomthelela ngokushesha ekugelezeni kwakho, kusho uKelly-Jones. "Uma umjikelezo uqala, kuzoba yilokho okuyikho," esho. Njengoba ulwelwesi lwesibeletho seluvele lujiyile inyanga yonke, ngesikhathi uthola isikhathi sakho kusuke sekuyinqubo yokulukhipha ngoba awukhulelwe. Ngakho-ke ukusebenza esikhathini sakho ngeke kushintshe ukuthi izinto ezinzima zigeleza kanjani njengamanje. (Futhi kufanele uqaphele: konke odinga ukukwazi ngokuya ocansini esikhathini sakho.)

Kepha Kungasiza Ngezinye Izimpawu

Ukusebenza esikhathini sakho kungasiza ngezinye izimpawu, noma kunjalo, njengaleso sisu esesabeka kakhulu. "Njengoba ujuluka ngesikhathi sokuzivocavoca, umzimba wakho uchitha amanzi, okungakhulula ukuqunjelwa okuthile," kusho uKelly-Jones. "Kukhona [futhi] kube nezifundo ezixhumanisa izinga eliphakeme lokuqina komzimba nezimpawu ezimbalwa ze-PMS." Isibonelo: Ucwaningo lushicilelwe ku- ICrescent Journal Yezokwelapha Nezokwelapha kukhombisa ukuthi uma usebenza kathathu ngesonto, ikakhulukazi ukwenza isikhathi sokunyusa esikhuphula izinga lokushaya kwenhliziyo yakho, khona-ke izimpawu ezinjengekhanda, ukukhathala nobuhlungu besifuba zingancipha.

Angeke Ulimale Kakhulu

Yebo, kuwumqondo omuhle ukukhama esimisweni sekhwalithi ye-HIIT lapho usebenza ngesikhathi sakho. Futhi cha, asikho isizathu sokukhathazeka ngengozi eyengeziwe yokulimala. "Ukulungisa umsebenzi wakho ngenkathi usesikhathini kuyinganekwane ngempela," kusho uKelly-Jones. "Yonke into ilungile, ngaphandle uma wopha kakhulu futhi uba ne-anemia. Khona-ke ungase uzizwe ukhathele kakhulu," ngakho ungase ungakwazi ukuhamba kanzima ngendlela ojwayele ukwenza ngayo.

Ucwaningo luyamsekela: Nakuba ososayensi bathole ukuthi abesifazane banamathuba amaningi okuthola ukulimala kwe-ACL ezindaweni ezithile zomjikelezo wabo, leyo ngozi iyanda phakathi nesigaba sangaphambi kokuvuthwa, okulapho ama-hormone eqala ukukhiqizwa futhi, ama-ovari ayashukunyiswa, kanye ne-ovary. follicle iqala ukuvuthwa. Lokho kuvame ukwenzeka kusuka ezinsukwini 9 kuya ku-14 zomjikelezo wezinsuku ezingama-28, ngakho-ke, kungemva kokuthola isikhathi sakho (usuku lokuqala lwesikhathi sakho lubhekwa njengosuku lokuqala lomjikelezo wakho wokuya esikhathini, uKelly-Jones uyachaza).

Ukungasho lokho, yize ingozi yowesifazane yokulimala iphakeme, ucwaningo lukhombisa nokuthi ukuqeqeshwa kwe-neuromuscular kunganciphisa leyo ngozi ngesigamu. Abaphenyi bathole ukuthi ingozi iyanda ngoba kunomehluko endleleni amadolo abesifazane ahamba ngayo ngesikhathi sokuya esikhathini uma kuqhathaniswa ne-ovulation. Kepha uTimothy E. Hewett, Ph.D. (obelokhu efunda ngomphumela womjikelezo wokuya esikhathini ekulimaleni iminyaka engaphezu kwengu-15), uthole ukuthi lapho abasubathi befundiswa indlela yokwehlisa umthwalo emadolweni nasemaqakaleni nokwakha amandla nokuxhumana, izinga lokulimala kwe-ACL, ukulimala eqakaleni, nobuhlungu bekhanda lamadolo behle ngamaphesenti angama-50 kuya kwangama-60. Ngakho-ke ukumane uqinise futhi ufunde ukuthi ungawuhambisa kanjani kahle umzimba wakho ngenkathi uzivoxavoxa kungasiza — isikhathi noma cha. (Okuhlobene: Ingabe Kunendaba Ukuthi Wenza Kanjani Ukuzivocavoca Ekuzivocavoca umzimba?)

Ngamanye amagama, ungesabi futhi uqhubeke nokuqhakaza okuphindaphindayo okufana ne-badass self yakho.

Futhi Ukusebenza Kwakho Kusazodwala Lapho Kusebenza Isikhathi Sakho

Ngaphandle kokuthi wopha kakhulu, njengoKelly-Jones okukhulunywe ngaye ngenhla, akunakwenzeka ukuthi ukusebenza kwakho kuzothinteka. Ngemva kokuhlola abasubathi abangu-241 abavelele mayelana nendlela umjikelezo wabo wokuya esikhathini okuthinta ngayo ukusebenza kwabo, abacwaningi baphawula ukuthi cishe amaphesenti angu-62 abo ayecabanga ukuthi ukuvivinya umzimba kwakukuhle njengoba nje beya esikhathini uma kuqhathaniswa nalapho bengazange bawuvivinye. (Futhi, amaphesenti angama-63 abo athe ubuhlungu babo bancipha ngesikhathi sokuqeqeshwa nokuncintisana ngokungafani nesikhathi sokululama.) Futhi funa ucabange ukuthi bamane bangcono ekuqhubeni amandla ngoba banezinga eliphakeme, yazi ukuthi lokho akunjalo . Olunye ucwaningo oluvela eWest Virginia University luthole ukuthi, ngenkathi ihlaziywa phakathi nengxenye yokuqala neyesibili yemijikelezo yabo yokuya esikhathini, abagijimi besifazane bebesenza kahle nangesikhathi sabo njengoba benzile lapho besephumile. Ngakho-ke qhubeka ubambe lezo zinsizi-isikhathi sokuqala ukujuluka.

Buyekeza kwe-