Ukuzivocavoca Kungakanani?

-Delile

• Ingabe Uthola Ukuzivocavoca "Kancane Kakhulu"?
• Ukuthola Inani Lakho "Elilungile Nje" Lokuzivocavoca
• Yebo, Kungenzeka Ukuzivocavoca "Kakhulu"
• Izimpawu Nezimpawu Ezijwayelekile Uzivocavoca Kakhulu
• Ukuphulukisa kusuka ku-Overtraining Syndrome
• Umugqa Ophansi
• Buyekeza kwe-

Ungasebenzisa umthetho we-Goldilocks-esque ezintweni eziningi (uyazi, "hhayi enkulu kakhulu, hhayi encane kakhulu, kodwa ilungile"): i-oatmeal, ubulili, i-poops-ngeviki, ukuthi ukhipha kangaki. Futhi le ndlela iya ekuzivocavoca, futhi.

Cishe uyazi ukuthi kungenzeka ukuthi uthole nakho okuncane ukuzivocavoca. Kodwa bewazi ukuthi kungenzeka ukuthola okuningi kakhulu? Yebo. "Ukuhamba nsuku zonke nokuzivocavoca umzimba kuyinto enhle, kepha kungenzeka ukuthi weqe ngokweqile futhi ungene endleleni yezinhloso zakho zokuqina, wenze okubi kakhulu kunokulungela umzimba wakho," kusho u-Alena Luciani, MS, CSCS, ingcweti kwezamandla nokuqina. kanye nomsunguli we-Training2xl.

Kodwa kungakanani ukuvivinya umzimba kuningi kakhulu, kuncane kangakanani kuncane kakhulu, futhi wazi kanjani uma usuyitholile indawo yakho emnandi? Konke lokho, ngezansi.

Ingabe Uthola Ukuzivocavoca "Kancane Kakhulu"?

Ungabheka izincomo zoMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S. Ukukala ukuthi uzivivinya kangakanani impilo ejwayelekile (aka inani elincane lokuzivocavoca okufanele ulithole ngesonto). Kubantu abadala abaneminyaka eyi-18 kuya kwengama-64, i-HHS incoma okungenani imizuzu engu-150 yomsebenzi olinganiselayo we-aerobic ngesonto noma okungenani imizuzu engama-75 yokusebenza ngamandla kwe-aerobic ngesonto. (Njengokuvuselela: Ungasebenzisa isivivinyo sezinkulumo ukukala amandla akho. Ngesikhathi somsebenzi olinganiselayo we-aerobic, usengakhuluma kodwa uzobe uphefumula kanzima. Ngesikhathi somsebenzi onamandla we-aerobic, ngeke ukwazi ukukhuluma kakhulu.) gqugquzela nokwenza ukusebenza okuthuthukisa ibhalansi yakho nokwakha amandla emisipha amahlandla amabili noma ngaphezulu ngesonto.

Hlanganisa umsebenzi wakho wamasonto onke bese ubona ukuthi uthola ngaphansi kwenani elinconyiwe? Unenkampani enhle: Amaphesenti ayisishiyagalombili abantu abadala ahluleka ukuhlangabezana nezilinganiso zomsebenzi ze-HSS eziphansi zamasonto onke namandla. Kepha lokho akukuniki ukudlula kwamahhala ukuze uhlale uhleli! Zama ukungeza imizuzu engu-10 yokunyakaza ohlelweni lwakho nsuku zonke (njengalokhu kuvivinya umzimba noma lokhu kuvivinya kwesikhashana.)

Ukuthola Inani Lakho "Elilungile Nje" Lokuzivocavoca

Uma usuvele ungumuntu ozivocavoca umzimba njalo, izincomo ze-HSS zingase zizwakale ziphansi kuwe. Futhi, labo yibo ubuncane amanani anconyiwe omsebenzi. "I-HSS iyavuma ukuthi ukuvivinya umzimba okwengeziwe kuza nezinzuzo ezengeziwe zezempilo," kusho isazi sokuvivinya umzimba uPete McCall, M.S., C.S.C.S., C.P.T., umsakazi we-All About Fitness Podcast. Futhi, uma unomgomo othile—ngokwesibonelo, ukunciphisa umzimba, qina, ube ngcono emdlalweni othile—cishe uzodinga ukuvivinya umzimba ngaphezu kwalokho, uthi. (Bheka: Ukuvivinya Umzimba Okudingayo Kuxhomeke Kuzinhloso Zakho Kangakanani)

Isibonelo, imihlahlandlela ye-American College of Sports Medicine 2019 ithi, ngenkathi imizuzu engu-150 kuya kwengu-250 yokuzivocavoca ngeviki ingakhipha imiphumela yokunciphisa isisindo, uzodinga ukuzivocavoca ngaphezu kwemizuzu engama-250 ngeviki futhi ubeke umkhawulo ekudleni kwakho (ex : esifundweni, babheka abantu abadle ama-calories ayi-1,200-2,000) ukuze babone imiphumela emangazayo. Ngokwenzayo, lokho kubukeka njengokusebenzela ihora elilodwa, izinsuku ezinhlanu ngesonto.

Ngokufanayo, ngenkathi wenza izinsuku ezimbili ngesonto umsebenzi wamandla ajwayelekile uzosekela ukukhula kwemisipha, ukuze ufinyelele amandla okwakha imisipha, udinga ukugxila ekuqeqesheni iqembu ngalinye lemisipha kabili ngesonto, ngokusho kokubuyekezwa kwephephabhuku. Umuthi Wezemidlalo. Lokho cishe kusho ukuqeqeshwa kwamandla izikhathi ezine kuya kweziyisihlanu ngesonto futhi ukuhlukaniswa ngeqembu lemisipha (njengohlelo lokuqeqesha ukwakha umzimba) noma uqiniseke ukuthi ushaya wonke amaqembu emisipha phakathi nezikhathi zakho zamandla omzimba wonke.

Ngaphandle kwezincomo ze-HSS, ukuthola inani lokuzivocavoca "okulungile" kuwe kusho ukucabangela imigomo yakho yokuqina, iminyaka yokuqeqeshwa, imikhuba yokudla okunempilo, amazinga okuxineka, uhlelo lokulala, kanye namandla okuqeqeshwa okwenzayo, ngokusho kuLuciani. Uthi: “Isimiso esihle sokuqeqesha sicabangela [zonke lezo zinto]. (Isibonelo: Nansi indlela yokwakha uhlelo oluphelele lokujima lokwakha imisipha noma lokunciphisa umzimba.)

Yebo, Kungenzeka Ukuzivocavoca "Kakhulu"

Uma kukhulunywa ngokuzivocavoca umzimba, ungacabanga ukuthi kuningi njalo okungcono, kepha uLuciani noMcCall bobabili bayavuma ukuthi lokho akulona iqiniso. “Uma uvivinya umzimba kakhulu amasonto noma izinyanga ngesikhathi, ubeka umzimba wakho engozini yokuba nesifo sokuzilolonga ngokweqile,” kusho uLuciani. (Okuhlobene: Ngaqala Ukuzivocavoca Okuncane Futhi Manje Nginempilo Kunanini Ngaphambili)

Ukuzivocavoca ngokweqile -huh?? Uma uzivocavoca, empeleni uphula imicu yemisipha yakho. Imvamisa, lokhu kuyinto enhle ngoba uma umzimba ulungisa futhi uwakha kabusha, unamandla kunangaphambili (#zuza). Kepha ukuze inqubo yokulungisa yenzeke udinga ukulala ngokwanele, ukudla okunomsoco, ukuphumula, nokululama, kusho uLuciani. Uhluleka ukunikeza umzimba wakho lezo zinto, futhi uphazamisa ikhono lomzimba wakho lokuba namandla. "Uma uqhubeka ngokungena endleleni yomzimba wakho wokwakha kabusha kusuka ekulimaleni kokuzivocavoca kwangaphambilini, uhambisa umzimba wakho endaweni yengcindezi engapheli, ebizwa nge-overtraining syndrome," kuchaza yena.

Enye indlela yokucabanga ngakho: Ukuvivinya umzimba kakhulu + uphethiloli owanele + ukuphumula okunganele --> ukucindezeleka ngokweqile = i-overtraining syndrome.

Ingabe i-overraining syndrome yinto abantu abaningi okudingeka bakhathazeke ngayo? Ngokuvamile, cha. "Kodwa yinto okufanele bonke abavivinya umzimba bayiqaphele, ikakhulukazi njengoba umkhuba ongcono kakhulu wokuqina usaqhubeka," kusho uMcCall. Uma ungumgijimi weCrossFit, umgijimi noma umgijimi wokukhuthazela, umthandi wezitolo zokuzivocavoca, usanda kuzibophezela enkambisweni entsha yokuzivocavoca umzimba, noma ocabanga ukuthi izinsuku zokuphumula ziyisicefe, uthinteka kakhulu, usho kanje.

Izimpawu Nezimpawu Ezijwayelekile Uzivocavoca Kakhulu

"Ayikho indlela yokunikeza impendulo efanelekile embuzweni othi 'kungakanani ukuvivinya umzimba ngokweqile," kusho uLuciani. Kunezici eziningi kakhulu ku-equation (futhi: okunomsoco, ukucindezeleka, amandla, iminyaka, njll), usho kanjalo. Kodwa ngenkathi ungekho umthetho olingana noyedwa uma kugadla i-overtraining syndrome, lapho kukhona izimpawu ezivamile ezihlobene nesimo ongakwazi ukugcina ngaso iso.

Ufike ethafeni: Iqiniso ngukuthi ukushaya ijimu kakhulu kungavimba inqubekela phambili ebheke ezinhlosweni zakho zokuqina. "Noma ngabe uhlose ukunciphisa isisindo, qina, ube namandla amakhulu, noma usheshe, i-overtraining syndrome izokuthikameza," kusho uLuciani. Lokho kungenxa yokuthi umzimba wakho awutholi ngokwanele phakathi kweseshini. (Kuhlobene: Kungani Ubona I-Plateau Ejimini).

Uthola ukulingana okuncane: Esikhathini esithile, ukweqa ngokweqile ngeke kukugcine umile, empeleni kuzokuhambisa kude futhi kude kakhulu nezinhloso zakho. "Uma imisipha yakho iqhubeka njalo futhi ungalitholi ithuba lokuyilungisa, uzoba buthakathaka," kusho uLuciani. Khumbula: Imisipha yakho iba nkulu futhi iqine uma uphuma ejimini, hhayi uma ulapho. (Okuhlobene: Ungasebenza Kanjani Kancane Futhi Ubone Imiphumela Engcono)

Uthola isisindo: Uma une-overraining syndrome, umzimba wakho usesimweni sokucindezeleka okungapheli. Lokhu kukhipha i-hormone yakho yokucindezeleka (i-cortisol), ephazamisa ukugaya kwakho futhi ingaholela ekuzuzeni isisindo. (Bheka: Kungani Ukuzivocavoca Kwami Kubangela Ukuthola Isisindo?)

Imisipha yakho ibuhlungu kakhulu: Akungabazeki ukuthi ukukhathazeka kwemisipha usuku noma ezimbili ngemuva kokuzivocavoca kanzima kuyinto evamile. Kodwa izinsuku ezintathu, ezine, ezinhlanu, noma eziyisithupha ngemva kwalokho? Cha. "Ukuba buhlungu kwemisipha isikhathi eside kuyisibonakaliso sokuthi umzimba wakho awubuyeli kahle noma awulungisi umonakalo," kuchaza uLuciani. Ngakho-ke ngokuzayo lapho uthwebula izitebhisi, cabanga ngesikhathi sosuku lwakho lokugcina lomlenze.

Awunangqondo AF: "I-Overtraining syndrome ingayithinta ngokungathi sína impilo yakho yengqondo. Ingakunciphisa isisusa sakho, ikwenze ube nomfushane, ube nenzondo, ube mnandi, udabuke, ukhathazeke, ucindezeleke, futhi ube nolunye uguquko lwezinye izinto ezingezona neze ezimnandi," kusho uLuciani. Vele, ziningi izimbangela zobuntu, ezomzwelo nezingqondo ezishintshayo, ngakho-ke uma uzizwa ukhululekile, khuluma nomhlinzeki wezokunakekelwa kwengqondo ngaphambi kokungena eziphethweni.

Izinga lakho lokulala limunca: Ungacabanga ukuthi uma uzivocavoca umzimba ngokwengeziwe, kuzoba lula ukulala. Ngokuvamile, lokho kuyiqiniso! Kodwa ukuzivocavoca ngokweqile futhi ikhwalithi yakho yokulala yehla. "Lokho kungenxa yokuthi isimiso sakho sezinzwa esine-parasympathetic siyayeka ukusebenza kahle futhi amazinga e-cortisol, ngokuvamile aphansi kakhulu ngaphambi kokuba ulale, asaphakeme kakhulu," kusho uMcCall. (Zama elinye lalawa Amasu Asekelwe Isayensi Okuthi Ungalala Kangcono Kanjani.)

Unokulimala okuphikelelayo: Ukulimala njalo (cabanga: ukudonsa imisipha, ukubhebhethekisa ukulimala okudala, noma ukulungisa imisipha)? "Uma une-overtraining syndrome, uzivocavoca ngemisipha ephukile, ebuthaka, okwenza ube sengozini yokulimala kakhulu," kusho uMcCall. Ngaphezu kwalokho, ngenxa yokuthi uvivinya umzimba kaningi, uma uzivocavoca ngendlela engaphelele, wandisa ubungozi bokusebenzisa ngokweqile kanye nokulimala okuyisinxephezelo, esho.

Inhliziyo yakho ishaya ngamandla: Uma kungenzeka usebenzise izenzi ezithi "ukubhoboza" noma "ukushaya ngamandla" ukubhekisa ekuphumeni kwenhliziyo yakho kunokuthi, "ukushaya," kungenzeka ukuthi ubukwenza ngokweqile. Kungenxa yokuthi, uma umzimba wakho usebenza isikhathi esengeziwe ukuhlangabezana nezidingo zokuqeqeshwa kwakho, isilinganiso sakho senhliziyo sokuphumula singashintsha, kuchaza uMcCall. Ngokuvamile, umehluko mkhulu ngokwanele ukuthi awudingi isiqapha sokushaya kwenhliziyo ukuze uqaphele, kodwa izinzuzo zamagajethi okulandelela izinga lokushaya kwenhliziyo obuchwepheshe obuphezulu (njenge-Whoop noma i-Apple Watch) ukuthi futhi akala ukuhlukahluka kwesilinganiso senhliziyo yakho ( singakanani isikhathi esidlula phakathi kokushaya kwenhliziyo ngakunye), okungase kucwiliswe ngenxa yokuqeqeshwa ngokweqile. Isibonelo, uma usesimweni esihle sokuphumula (ubuka i-Netflix, ulele embhedeni, njll.) futhi uzwa inhliziyo yakho igijima, lokho kungase kube inkomba yokuthi uvivinya umzimba ngokweqile.

Ucabanga ukuthi ungaba umlutha wokuzivocavoca umzimba: Akunjalo *njalo*, kodwa ukuvivinya umzimba ngokweqile kanye nokulutha kokuzivocavoca ngokuvamile kuyahambisana. Yize kungaziwa ngokusemthethweni yi-Diagnostic and Statistical Manual of Mental Disorders, uma ukhathazeka ngemikhuba yakho yokuzivocavoca noma indlela osebenza ngayo — noma ngabe ihambisana nezimpawu zesifo se-overtraining noma cha — seyiphambukele kokubi kakhulu, kubalulekile ukuthi ufune usizo kwengqondo uchwepheshe wezempilo. (Bheka Okwengeziwe: Konke Odinga Ukukwazi Mayelana Nomlutha Wokuzivocavoca).

Ukuphulukisa kusuka ku-Overtraining Syndrome

Ezinye zezimpawu zizwakala zijwayelekile. Manje? Kuqala ngokuxoxa nomhlinzeki wezokunakekelwa kwempilo. Lokhu kungenxa yokuthi izimpawu eziningi ezishiwo ngenhla ziyizimpawu zezinye izimo zempilo ezimbi njengesifo senhliziyo, umfutho wegazi ophakeme, ukucindezeleka, i-PCOS, nokuningi. Uma lezi zimo sezikhishiwe, futhi sekuqinisekisiwe ukuthi ngempela une-overtraining syndrome, isinyathelo sakho esilandelayo ukuhlehlisa ukujima kwakho (njengokubuyela emuva!), kusho uLuciani. Uma i-M.O yakho evamile. ukuzilolonga uze uphelelwe umoya—futhi wenze lokho nsuku zonke—kungase kube inguquko enzima. (Lokhu kungasiza: Ukuthi Ngafunda Kanjani Ukuthanda Izinsuku Zokuphumula)

Ngokuvamile, ochwepheshe bazophakamisa ukuthi uhambe okungenani isonto elilodwa ngaphandle kokuzivocavoca ukuze usize umzimba wakho uqalise kabusha. Ngemva kwalokho, uLuciani uncoma "ukusebenza nomqeqeshi ongakwazi ukukubhalela ngenhloso uhlelo ngokusekelwe emigomeni yakho yokufaneleka kanye nendlela yokuphila yamanje." Futhi, kunjalo, kubalulekile ukulandela uhlelo lapho usuku lokuphumula luhlelelwe!

Futhi, ngenxa yokuthi ukudla okungenamsoco okwanele kuvame ukufaka isandla ekuziqeqesheni ngokweqile, “abasubathi kufanele futhi basebenzisane nochwepheshe bezokudla ukuze bathole okuningi (nokuthi yini) okufanele ngabe bayakudla ukuze basekele imigomo yabo yokuqeqesha,” kusho uLuciani. (Okuhlobene: Kungani Ukuzithoba Kusebenza Ngokumelene Nawe).

ULuciani uphinde wancoma abantu ukuthi bagcine iphephabhuku lemizwa yokuqina komzimba. Uthi: “Uma usufike ezingeni lokuziqeqesha ngokweqile, kumele ube ngcono ekulaleleni umzimba wakho. Le akuyona indawo lapho uzobhala khona ukuthi ukujima kwakho kunjani — yindawo yokucabanga ukuthi umzimba wakho uzizwa kanjani, yini ebuhlungu, nokuthi uhlelo lwakho lokuqeqesha lukwenza uzizwe kanjani.

Umugqa Ophansi

Ukuthola inani elinconyiwe lokuzivocavoca kubalulekile. Ukuthola okungaphezulu kwalokho kulungile ... inqobo nje uma unenhloso ethile engqondweni futhi uqhubeka nokunikeza umzimba wakho isikhathi esanele sokuphumula nokululama phakathi kokujima. Kepha uma uqala ukuhlangabezana nanoma yiziphi izimpawu ezihambisana ne-overtraining syndrome, sekuyisikhathi sokushaya i-doc yakho, ulinganise emuva, futhi ubambisane nochwepheshe wokuqina komzimba ozokusho, njengoba nje nomhlaseli wethu onezinwele ezimhlophe enza, "Ahh lokhu [indlela yokuzivocavoca] ilungile."

Buyekeza kwe-