Izinzuzo ze-Ice Bath: Okushiwo Ucwaningo

-Delile

• Ucwaningo lwamanje ngokugeza kweqhwa
• Imikhawulo yokufunda
• Izinzuzo ezinhlanu ezingaba khona zokugeza ngeqhwa
• 1. Kudambisa izicubu ezibuhlungu nezibuhlungu
• 2. Isiza isimiso sakho sezinzwa esiyinhloko
• 3. Kukhawulela impendulo yokuvuvukala
• 4. Kunciphisa umphumela wokushisa nomswakama
• 5. Uqeqesha imizwa yakho ye-vagus
• Imiphumela emibi nezingozi zokugeza ngeqhwa
• Amathiphu okugeza i-ice
• Ukushisa kokugeza kweqhwa
• Isikhathi sokugeza ngeqhwa
• Ukuvezwa komzimba
• Ukusetshenziswa kwasekhaya
• Isikhathi sokugeza
• Ukuphendula kukaHunter / Ukusabela kukaLewis
• I-Cryotherapy
• Ukusetshenziswa kwesikhashana
• Okubalulekile

Akuyona into engavamile ukubona abasubathi, abathandi bokuzivocavoca, kanye namaqhawe empelasonto angena kubhavu weqhwa ngemuva kokuzivocavoca umzimba.

Ebizwa nangokuthi ukucwiliswa kwamanzi abandayo (i-CWI) noma i-cryotherapy, umkhuba wokuphuza imizuzu eyi-10 kuya kwengu-15 emanzini abandayo kakhulu (50-59 ° F) ngemuva kwesifundo noma ukuncintisana okunamandla okukholelwa ukuthi kuzosiza ukunciphisa ubuhlungu bemisipha nobuhlungu.

Ucwaningo lwamanje ngokugeza kweqhwa

Umkhuba wokusebenzisa ama-ice baths ukukhulula imisipha ebuhlungu ubuyela emashumini eminyaka edlule. Kepha umuntu angaphonsa isikrufu kuleyonkolelo.

Ucwaningo lwakamuva luphakamisa ukuthi imibono yangaphambilini mayelana nezinzuzo zokugeza ngeqhwa kubagijimi inamaphutha, nokuthi akukho nzuzo yemisipha ebuhlungu.

Ngenkathi isifundo siphikisa ukuthi ukutakula okusebenzayo - okufana nemizuzu eyi-10 yokuzivocavoca amandla aphansi ebhayisikili elimile - kulungile nokululama njenge-CWI, ochwepheshe emkhakheni basakholelwa ekusebenziseni izindawo zokugeza zeqhwa.

UDkt A. Brion Gardner, udokotela ohlinza amathambo ne-The Centers for Advanced Orthopedics, uthi kusenezinzuzo ngokugeza ngeqhwa.

"Ucwaningo alufakazeli amaphesenti ayi-100 ukuthi azikho izinzuzo ngokugeza amaqhwa," usho kanje. "Kusikisela ukuthi izinzuzo ezazikholelwa phambilini zokululama ngokushesha, ukunciphisa ukulimala kwezicubu nezicubu, nokusebenza okuthuthukisiwe akulona iqiniso."

NoDkt Thanu Jey, umqondisi womtholampilo eYorkville Sports Medicine Clinic, uyavuma.

"Kuzohlala kukhona ucwaningo oluzosekela izinhlangothi zombili zale mpikiswano," esho. "Yize ucwaningo oluningi lungahlangani, ngiphathelene nokuphathwa kwamanje kwabasubathi abangochwepheshe abavame ukusebenzisa izindawo zokugeza zeqhwa."

Imikhawulo yokufunda

Into ebalulekile okufanele uyiqaphele ngalolu cwaningo ngosayizi wesampula nobudala.

Ucwaningo belunezinsizwa eziyi-9 ezineminyaka ephakathi kwengu-19 nengama-24 ezenza ukuqeqeshwa kokumelana nezinsuku ezimbili kuya kwezintathu ngesonto. Ucwaningo olwengeziwe kanye nezifundo ezinkulu ziyadingeka ukuthola izinzuzo zokugeza ngeqhwa.

Izinzuzo ezinhlanu ezingaba khona zokugeza ngeqhwa

Uma ucabanga ukuzama ukugeza ngeqhwa, ungahle uzibuze ukuthi yiziphi izinzuzo ezingaba khona, futhi uma kufanelekile ukubeka umzimba wakho emakhazeni amakhulu.

Izindaba ezimnandi kukhona ezinye izinzuzo zokusebenzisa i-ice bath, ikakhulukazi kubantu abasebenza noma abangabadlali abancintisanayo.

1. Kudambisa izicubu ezibuhlungu nezibuhlungu

Ngokusho kukaGardner, inzuzo enkulu kakhulu yokugeza amaqhwa, okungenzeka kakhulu, ukuthi yenza umzimba uzizwe kamnandi.

Uyachaza: “Ngemuva kokuzivocavoca kakhulu, ukucwiliswa okubandayo kungaba usizo ezinsizini ezibuhlungu nezishisayo.

2. Isiza isimiso sakho sezinzwa esiyinhloko

UGardner uthi ukugeza ngeqhwa kungasiza futhi nohlelo lwakho lwemizwa oluphakathi ngokusiza ukulala, futhi ngenxa yalokho, kukwenze uzizwe ungcono ekubeni nokukhathala okuncane.

Futhi, uthi kungasiza ukuthuthukisa isikhathi sokuphendula nokuqhuma ekusebenzeni okuzayo.

3. Kukhawulela impendulo yokuvuvukala

Umbono, kusho uJey, ukuthi ukunciphisa izinga lokushisa lendawo ngemuva kokuzivocavoca kusiza ukukhawulela impendulo yokuvuvukala, kunciphise inani lokuvuvukala futhi kukusize ululame ngokushesha.

4. Kunciphisa umphumela wokushisa nomswakama

Ukugeza i-ice kunganciphisa umphumela wokushisa nomswakama.

"Ukugeza ngeqhwa ngaphambi komjaho omude ezimeni lapho kukhona ukwanda kwezinga lokushisa noma umswakama kungehlisa izinga lokushisa lomzimba ngamazinga amancane okungaholela ekusebenzeni okuthuthukile," kuchaza uGardner.

5. Uqeqesha imizwa yakho ye-vagus

Enye yezinzuzo ezinkulu zokugeza ngeqhwa ithi uchwepheshe wamandla nesimo se-Aurimas Juodka, CSCS, CPT, uyakwazi ukuqeqesha inzwa yakho ye-vagus.

"Inzwa ye-vagus ixhunyaniswe nohlelo lwezinzwa lwe-parasympathetic, futhi ukuyiqeqesha kungakusiza ukubhekana nezimo ezicindezelayo ngokwanele," kuchaza yena.

Imiphumela emibi nezingozi zokugeza ngeqhwa

Umphumela obonakala kakhulu wokugeza kweqhwa uzizwa ubanda kakhulu lapho ucwilisa umzimba wakho emanzini abandayo. Kepha ngale kwalomphumela ongenasisekelo, kunezinye izingozi okufanele uzicabangele.

"Ingozi eyinhloko yokugeza i-ice isebenza kubantu abanesifo senhliziyo esivele sikhona noma umfutho wegazi ophakeme," kuchaza uGardner.

"Ukwehla kwezinga lokushisa okuyisisekelo nokucwiliswa eqhweni kunciphisa imithambo yegazi futhi kubambezela ukuhamba kwegazi emzimbeni," esho. Lokhu kungaba yingozi uma wehle ukugeleza kwegazi, okushiwo nguGardner okubeka engcupheni yokuboshwa inhliziyo noma isifo sohlangothi.

Enye ingozi engase yenzeke yi-hypothermia, ikakhulukazi uma ucwiliswa ebhavini leqhwa isikhathi eside kakhulu.

Abantu abanesifo sikashukela sohlobo 1 nohlobo 2 nabo kudingeka baqaphele ngezindawo zokugeza zeqhwa ngoba bobabili banciphise ikhono lokugcina ukushisa okuyisisekelo phakathi noshintsho olukhulu lokushisa.

Amathiphu okugeza i-ice

Uma usukulungele ukuthatha shí, kunezinto ezimbalwa okufanele wazi ngaphambi kokufaka umzimba wakho eqhweni.

Ukushisa kokugeza kweqhwa

Izinga lokushisa leqhwa, kusho uGardner, lidinga ukuba cishe libe ngu-10-15 ° Celsius noma u-50-59 ° Fahrenheit.

Isikhathi sokugeza ngeqhwa

Ukuchitha isikhathi esiningi ugeza ngeqhwa kungaba nemiphumela emibi. Yingakho kufanele ubeke isikhathi sakho kungabi ngaphezu kwemizuzu eyishumi kuya kwengu-15.

Ukuvezwa komzimba

UGardner uthi ngokujwayelekile kunconywa ukuthi ucwilise umzimba wakho wonke kubhavu weqhwa ukuze uzuze umphumela omuhle wokucinana kwemithambo yegazi.

Kodwa-ke, ukuze uqale, ungahle uthande ukuveza izinyawo zakho nemilenze yakho ephansi. Njengoba ukhululeka, ungaya esifubeni sakho.

Ukusetshenziswa kwasekhaya

Uma uthatha isinqumo sokugeza i-ice ekhaya, uGardner uthi sebenzisa i-thermometer ukukusiza ukufezekisa izinga lokushisa elifanele lapho ulinganisa i-ice nenhlanganisela yamanzi.

Uma izinga lokushisa liphezulu kakhulu (ngaphezu kuka-15 ° C noma u-59 ° F), engeza amanzi afudumele. Futhi uma liphansi kakhulu, engeza kancane kancane iqhwa uze ufinyelele izinga lokushisa olifunayo.

Isikhathi sokugeza

"Ngokushesha uma ugeza kubhavu weqhwa ngemuva kokuzivocavoca noma ukuncintisana, imiphumela kufanele ibe ngcono," kusho uGardner.

Uma ulinda ihora ngemuva kokuzivocavoca, uthi ezinye izinqubo zokuphulukisa nokuvuvukala seziqalile noma seziqedile.

Ukuphendula kukaHunter / Ukusabela kukaLewis

Enye indlela yokuthola izinzuzo zeqhwa emisipheni ebuhlungu ukusebenzisa indlela ye-Hunters Reaction / Lewis Reaction ngokulandela ifomethi engu-10-10-10.

“Ngincoma uqweqwe lwemizuzu engu-10 (hhayi ngqo esikhunjeni esingenalutho), kulandelwe ukususa iqhwa imizuzu eyi-10, bese ekugcineni ngilandela ngeminye imizuzu eyi-10 yoqweqwe lukashukela - lokhu kuvumela imizuzu engama-20 yenqubo esebenzayo yokuqhafaza umzimba,” kuchaza uJey .

I-Cryotherapy

Abanye abantu bakhetha amakamelo okugcwala umzimba wonke, okuyindlela yokwelashwa ebandayo lapho kubekwa khona amahhovisi. Lezi zikhathi azishibhile futhi zingasebenza kusuka ku- $ 45 kuye ku- $ 100 ngeseshini ngayinye.

Ukusetshenziswa kwesikhashana

Uma kukhulunywa ngokuthi kufanele ugeze kangaki i-ice, ucwaningo lukhawulelwe. Kodwa-ke, kubalulekile ukuthi wazi ukuthi abanye ochwepheshe bathi ama-acute bouts we-CWI ukwenza lula ukululama okusheshayo kulungile, kepha ukusetshenziswa okungapheli kwe-CWI kufanele kugwenywe.

Okubalulekile

Ucwaningo olubuza izinzuzo zokugeza ngeqhwa lunqunyelwe. Ochwepheshe abaningi basabona ukubaluleka kokusebenzisa i-CWI post-Workout nabazivocavoci nabadlali.

Uma ukhetha ukusebenzisa izindawo zokugeza zeqhwa njengendlela yokululama ngemuva komcimbi wezemidlalo noma isikhathi sokuqeqeshwa okukhulu, qiniseka ukuthi ulandela imihlahlandlela enconyiwe, ikakhulukazi isikhathi nezinga lokushisa.