Kungani Ungafuna Ukukupholisa Ekusebenzeni Okunamandla Okuphezulu Ngesikhathi Senkinga Ye-COVID

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Noma ubani ongaziyo uyazi ukuthi ngiwumlutha wokuzivocavoca. Ngaphezu kokuzijwayeza kwami ​​umuthi wezemidlalo eHospital for Special Surgery eNew York City, ngingumdlali okhuthele. Sengigijime ama-marathoni angama-35, ngenza ama-triathlons angu-14 e-Ironman, futhi ngaqala umphakathi wezempilo kazwelonke obizwa nge-Ironstrength.

Esikhathini esisha se-COVID-19 nokuqhela kwezenhlalo, ama-gyms avaliwe, ama-studios endawo nabaqeqeshi bahamba kuphela ku-inthanethi, futhi kungenzeka ucelwe ukuthi unciphise imisebenzi yakho yangaphandle. Ngakho-ke, abantu abaningi bangicele izeluleko zokuthi ungazivocavoca kanjani ngesikhathi sodlame.

Ngokombono wami njengodokotela, umgijimi, kanye nomqeqeshi wokuqina komzimba nginento eyodwa engingayisho: Yenze phansi!

Indima yami njengodokotela wezemidlalo ishintshe kakhulu enyangeni edlule. Esikhundleni sokubona iziguli ezinezinkinga zamathambo mathupha, ngisebenzisa umuthi wezemidlalo nge-telemedicine — ngigcina ukuvakasha kwangempela ukuze kutholakale izinhlungu nezinhlungu, nokunikeza izixazululo zokulungisa lezi zinkinga ekhaya. Ngichaza futhi ngifundisa amakilasi okuzivocavoca njengoba ngenzile eminyakeni edlule, kodwa manje, yonke into ingokoqobo. Lezi zimiso zihambisana nomsebenzi wami kule minyaka eyishumi edlule ukusiza abantu ukuthi belapheke ekhaya, kufaka phakathi nezincwadi engizibhale ngesihloko esithi: Incwadi Yabasizi Bezikhambi Zasekhaya yakhelwe ukufundisa abantu ukuthi bangakulungisa kanjani ukulimala kwabo kwezemidlalo ekhaya, futhi Imithi kaDkt Jordan Metzl's Workout futhi Ukwelapha Ukuzivocavoca wanikeza imiyalelo yokuzivocavoca kwasekhaya ukuze kugwenywe izifo.

Ngaphambi kobhadane lwe-COVID-19, abantu bawo wonke amazinga okuqina babengijoyina emakilasini ekamu lokuqeqeshwa eCentral Park, kodwa kulezi zinsuku, ngishintsha izeluleko zami—futhi akukhona nje ukugwema ukujima kweqembu. Esikhundleni sokwenza ama-burpees amaningi ngangokunokwenzeka kumasekhondi angama-30 ukuze uthole inzuzo enkulu yokuqina (kanye nomzamo!), Ngifuna ugcine ukusebenza kwakho endaweni ezungezile ukuze ukwazi ukubona isithombe esikhulu uma kukhulunywa ngawe impilo.

Ngikuthola: Uthanda ukujuluka nokunyakaza, futhi ngesikhathi esithe xaxa ezandleni zakho, mhlawumbe ulingeka ukuchoboza yonke imisebenzi. Ngaphandle kwalesi sifiso, manje empeleni yisikhathi sokuhlehlisa amandla nokuqina.

Esikhathini lapho ukulondoloza impilo yakho kuyiyona nto ekhathaza kakhulu, ngicela ukuthi uguqule umbono wakho ukuze ucabange ngokuzivocavoca njengendlela yokwandisa umthamo wakho wansuku zonke womuthi onamandla kakhulu emhlabeni: ukunyakaza. (Njengesikhumbuzo, i-American College of Sports Medicine incoma ukuthi uthole ubuncane bemizuzu engama-30 yokuzivocavoca nsuku zonke.)

Ukuzivocavoca nsuku zonke kuyisidakamizwa esimangalisayo somqondo nomzimba. Ngaphezu kwezinzuzo zemizwa yakho kanye nempilo evamile, kunobufakazi bokuthi ukuzivocavoca okulinganiselwe kuthuthukisa ukusebenza komzimba. Amasosha omzimba anamandla asho ukuthi uma umzimba ubhekene nanoma yiluphi uhlobo lokutheleleka, uyazilwela.

Ngenkathi ukuzivocavoca ngamandla okulingene kukhonjisiwe ukukhulisa ukusebenza komzimba, ukuzivocavoca umzimba okuqinile isikhathi eside kukhonjisiwe ngaphansi umsebenzi wokuzivikela komzimba. Isibonelo, izifundo ezibheke ukuzivikela phakathi kwabagijimi be-marathon ziye zathola ukuthi abagijimi baye babonisa ngokuqhubekayo ukwehla kwamazinga e-interleukin-enye yamahomoni ayinhloko aqala ukuphendula komzimba-amahora angu-48-72 ngemva komncintiswano. Ukuhumusha: Ngemuva kokuzivocavoca isikhathi eside, okukhulu, awukwazi ukulwa nezifo. (Okuningi lapha: Ingabe Umkhuba Wakho Wokuzivocavoca Ngempela Uyakugulisa?)

Manje, konke lokhu akusho ukuthi uma kufanele ulahlekelwe iTabata yakho ngokuphelele. Esikhundleni salokho, ngiphakamisa ukukhawulela noma yimuphi umsebenzi wokuqina okuphezulu ube ngaphansi kwengxenye eyodwa kwezintathu zesikhathi sakho sokuzivocavoca. Ngokwalokho okukufanele, ucwaningo lukhombisile ukuthi ungahle uthande ukugwema ukwenza izinsuku eziningi ezilandelanayo zokuqeqeshwa kwe-HIIT ngokujwayelekile ngoba kungakubeka engcupheni yokudlula ngokweqile.

Ukuze ukwandise izinzuzo zakho zokuzivocavoca, manje yisikhathi sokususa unyawo lwakho kugesi. Ngifuna uqhubeke nokunyakaza, ngendlela nje ehlakaniphile.

Nakhu ukuthi ungagcina kanjani ukuvivinya umzimba kwakho kuhlolwe (futhi ugcine izinzuzo zezempilo):

• Ukuzivocavoca nsuku zonke okungenani imizuzu engama-30.
• Yenza okuthile ngaphandle uma ukwazi. Umoya omusha ulungele izinzuzo zomzimba nezengqondo.
• Gcina ukuzivocavoca kwakho endaweni elinganiselayo — isb. kufanele ukwazi ukukhuluma.
• Beka phambili isikhathi sokululama ngaphambi kokuzivocavoca kwakho okulandelayo.
• Ngaphezu kwakho konke: Lalela umzimba wakho! Uma ikutshela ukuthi uyeke, sicela unake.

UJordan Metzl, MD ungudokotela owine umklomelo wemithi yezemidlalo eSibhedlela Sokuhlinzwa Okukhethekile eNew York City futhi ungumbhali othengisa kakhulu wezincwadi ezinhlanu empambanweni yezokwelapha nokuqina komzimba.

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