Ukugijima KweMarathon Kuguqula Kanjani Ubuchopho Bakho

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Abagijimi beMarathon bayazi ukuthi ingqondo ingaba umngane wakho omkhulu (ikakhulukazi eduze kwe-mile 23), kodwa kuvele ukuthi ukugijima kungase futhi kube umngane wobuchopho bakho. Ucwaningo olusha oluvela eNyuvesi yaseKansas luthole ukuthi ukugijima empeleni kushintsha indlela ubuchopho bakho obuxhumana ngayo nomzimba wakho ngaphezu kokunye ukujima.

Abacwaningi bahlola ubuchopho nemisipha yabasubathi abahlanu abaphumelelayo, abaphakamisa izinsimbi abahlanu, nabantu abahlanu abahlezi. Ngemuva kokusetha izinzwa ukuqapha imicu yazo yemisipha ye-quadricep, ososayensi bathola ukuthi imisipha yabagijimi iphendule ngokushesha okukhulu kwizimpawu zobuchopho kunemisipha yanoma yiliphi elinye iqembu.

Manje wonke lawo makhilomitha obukade uwagijima? Kuvele ukuthi bebelungisa kahle ukuxhumana phakathi kobuchopho bakho nomzimba, bazihlela ukuthi zisebenze ndawonye ngokuphumelelayo. (Thola ukuthi kwenzakalani imayela ngemayela ku-Your Brain On: Long Runs.)

Okuthakazelisa nakakhulu, ukuthi imicu yemisipha yabantu abaphakamisa izinsimbi isabele ngendlela efanayo naleyo yabangezona izivivinyo futhi womabili la maqembu ayesengozini yokukhathala ngokushesha.

Yize abaphenyi bengeke baze bathi olunye uhlobo lokuzivocavoca lungcono kunolunye, kungaba ubufakazi bokuthi abantu bangabagijimi abazalwa ngokwemvelo, kusho uTrent Herda, Ph.D., umsizi kaprofesa wezempilo, ezemidlalo kanye ukuzivocavoca isayensi nombhali-mbhali wephepha. Wachaza ukuthi kubonakala sengathi uhlelo lwe-neuromuscular luthambekele ngokwemvelo ukuzivumelanisa nokuzivocavoca kwe-aerobic kunokuqeqeshwa kokumelana. Futhi nakuba ucwaningo lungaphendulanga ukuthi kungani lokhu kujwayela kwenzeka noma kanjani, uthe lena imibuzo abahlela ukuyiphendula ezifundweni ezizayo.

Kodwa nakuba ososayensi besalungisa wonke umehluko phakathi kwemvelo nokukhulisa, akusho ukuthi kufanele uyeke ukuphakamisa izinsimbi. Ukumelana nokuqeqeshwa kunezinzuzo eziningi zezempilo ezifakazelwe (njengalezi Izizathu eziyi-8 Kungani Kufanele Uphakamise Izisindo Ezisindayo Zabaqalayo). Vele uqiniseke ukuthi nawe uyangena njengoba kubonakala uhlobo ngalunye lokuqeqeshwa lusiza imizimba yethu ngezindlela ezahlukene.

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