Izuzisa Kangakanani Ukugeza Iqhwa Ngemva Kokuzivocavoca?

-Delile

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Amabhavu eqhwa angemuva komjaho abonakala eyindlela entsha yokweqa-yeqa ukucwiliswa okubandayo ngemva komjaho futhi uzoba buhlungu futhi uxole kusasa. Futhi njengoba lolu hlobo lwe-hydrotherapy, olwaziwa ngokuthi ukucwiliswa kwamanzi abandayo (i-CWI), selufundwe kaningi, sesibe muhle ngokuqiniseka ukuthi ama-ice bath ngemuva kokuzivocavoca umsebenzi: Zingasiza ngempela ukwehlisa ubuhlungu bemisipha kanye nokululama ngokushesha. Kepha isifundo esisha ku- I-Journal of Physiology iphakamisa ukuthi nakuba ungase ungabi buhlungu kakhulu ezinsukwini ezizayo, amabhati eqhwa ku-reg angase abeke engcupheni ukuthi ungakanani imisipha ozogcina uyakhe kusukela ekusebenzeni kwakho.

Isifundo

Abaphenyi base-Australia benze izivivinyo ezimbili, bashicilela abakutholile ku-inthanethi ngesonto eledlule. Bathole ukuthi ukufudumala okubandayo kwangemva kokuzivocavoca kungabeka engcupheni ukukhula kwemisipha namandla okufanele ube nakho inzuzo kusukela esikhathini osichithe ejimini.

Ocwaningweni lokuqala, ososayensi babenabantu abangu-21 isitimela samandla kabili ngesonto amasonto ayi-12. Ingxenye yabahlanganyeli ilandele ukuzivocavoca ngemizuzu eyi-10 yokugeza i-ice; enye ingxenye yenze imizuzu eyi-10 yokuhamba ngebhayisikili okulula. Ngemuva kwezinyanga ezintathu, iqembu le-ice bath lalinesisindo esincane namandla amancane kumshini wokucindezela umlenze kuneqembu ebelilandela ukululama okusebenzayo. Ngokufanele, womabili amaqembu abone ukukhula kwemisipha (mhlawumbe ngenxa yokuzivocavoca, hhayi indlela yokubuyisela) -iqembu lokugeza iqhwa alizange libe nayo okuningi.

Ukumba kujule kakhulu, abacwaningi benza ucwaningo olufanayo kepha olucace kakhulu: Abangu-9 babahlanganyeli benze ukuzivocavoca amandla amabili, okunye kwalandelwa yi-CWI kanti okunye kwalandelwa ukubuyisa okusebenzayo. Abaphenyi bacuphe imisipha yabo ngaphambi nangemva kokuzivocavoca bobabili futhi bathola ukuthi ngemuva kokugeza kweqhwa, ukusayinda kwamaselula okusiza imisipha ukukhula kwehle. Kungani lokho kukhathaza: Ukusayinda amaselula kuthintana nalokho okubizwa ngokuthi amasiginali wokujwayela imisipha, okusiza ukulawula i-carbohydrate kanye ne-fat metabolism ekuphenduleni izidingo zemisipha yakho. Uma lokhu kusayina kuvinjiwe, izicubu zakho aziphakelwa imisoco efanele ukuzisiza ukuba zakhe. Ngokuhamba kwesikhathi, lokhu kungehlisa ukuzuza kwemisipha kanye nemiphumela yamandla ebibanjwe ocwaningweni lokuqala.

Manje yini enikezayo? Kungani ama-ice bath angenza izinto ezimbi kangaka ?!

Ukuphikisana

Hhayi-ke, ungasoli izindawo zokugeza okwamanje. Njengoba abacwaningi babebheke ngokuqondile imiphumela yamanzi abandayo, ezinye izici ezibalulekile ekwakhiweni kwemisipha zashiywa zingalawuleki, ngakho-ke kunzima ukusho ukuthi wonke amandla angahle alahlekele ngenxa ye-CWI. "Ukudla okunomsoco ngemva kokuzivocavoca kanye nokulala kubaluleke kakhulu ekukhuleni kwemisipha okusebenzayo," kusho u-Harry Pino, Ph.D., isazi sokuvivinya umzimba esikhungweni se-Sports Performance Centre e-NYU Langone Medical Center. (Futhi lezi 7 Nutrients Zisiza Ukwandisa Ithoni Yemisipha.)

Ngaphezu kwalokho: Abacwaningi babheke kuphela imiphumela ye-CWI kubasubathi bamandla futhi, ngakho-ke, imiphumela ehlobene nemicu yemisipha enyakazayo, u-Pino uphawula. Le micu iluhlobo olubhekele ikhono lakho lokukhuthazelela imisebenzi yokuqina okukhulu, kepha kukhona olunye uhlobo lwefibre-slow-twitch, esiza imisipha yakho ukuthi ihlale isikhathi eside emicimbini efana nezinhlanga zokukhuthazela. Futhi laba bobabili basabela ngendlela ehlukile ezicini zangaphandle (cabanga: konke kusuka ekujuleni nobude bokuzivocavoca kwakho kuye ekushiseni kokululama kwakho).

Esikwaziyo: Ucwaningo olushicilelwe ngenyanga edlule ku- Ijenali yaseMelika yePhysology ithole ukuthi ukucwiliswa emanzini abandayo kungasiza kakhulu ekusizeni ukukhula kwemisipha, njengoba kungakhulisa ukwakheka kwe-mitochondria entsha, izindlu zamandla zamaseli akho emisipha ezikusiza ukuthi uhambe ngokushesha futhi zikunike amandla, kusho uPino. (Njengoba ukuzivocavoca kulimaza imisipha yakho, kwehlisa i-mitochondria.) Ukwakheka kwe-mitochondria entsha kubaluleke kakhulu ekuqeqesheni ukukhuthazela kokuqina, kepha nasekuqeqesheni amandla ukuqhuma. Ukungeza i-mitochondria entsha kusho ukuthi imicu iyaqina futhi imisipha yakho ibonakale inkulu, kuchaza uPino.

Ekugcineni, nokho, umphumela wokucwiliswa kwamanzi abandayo ekukhuleni kwemisipha kungaba yinto ethile: Isizathu esikhulu sokuthi abagijimi baphendukele ekupholiseni ukusheshisa ukululama kwemisipha-into esekelwa kahle ngobufakazi besayensi kanye nobufakazi, uPino uthi. Amanzi abandayo anciphisa imithambo yegazi, esiza ekukhipheni imikhiqizo ethile (njenge-lactic acid) kuma-lymph nodes kanye nokuvuvukala okuphansi, kokubili okusiza ukunciphisa ubuhlungu bemisipha. (Ezinye izindlela ezinhle kakhulu: Izindlela Ezingcono Kakhulu Zokunciphisa Imisipha Ebuhlungu.)

Isinqumo

Ngakho-ke kufanele ushelele emakhazeni? Uma ukugxila kwakho ekwehliseni ubuhlungu, kungasiza. Kodwa-ke, u-Pino empeleni uncoma i-CWI ukuthi ilulame ngemuva phezulu-intensity ukusebenzisa. Ngemuva kwe-sprints noma ukuqeqeshwa kwamandla aphezulu, unganciphisa ubuhlungu bosuku olulandelayo ngokucwilisa kubhavu we-degree-50 imizuzu eyisishiyagalombili ukuya kweyi-10. Lokho akutholile kubagijimi bakhe (futhi okusekelwa ngumzimba ocwaningayo) ukuthi izingubo zokucindezelwa nokunwebeka okuningi kuyizindlela ezingcono zokululama ngemuva kokuvivinya umzimba .

Kukho konke okungenzeka, usazobona inzuzo ngosayizi wemisipha namandla avela kuwo wonke amahora ajulukayo obugawule, kanye nobuhlungu bakho bosuku olulandelayo buzodamba ngokushesha. Futhi lelo iqiniso elibandayo, elinzima.

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