Umhlahlandlela Wakho Wokutakula Wokusebenza

-Delile

• Ukuqeqeshwa okuphezulu
• Izindlela zokutakula
• Phakamisa izinsimbe ezisindayo
• Izindlela zokutakula:
• Ukumelana nokuqeqeshwa kwesifunda
• Izindlela zokutakula
• Ukuqeqeshwa kweMarathon
• Izindlela zokutakula

Susa iziteki zakho, beka amagilavu ​​akho wokuphakamisa, bese uthengisa izikhindi zakho ezomile ezisheshayo ngamabhulukwe amahle athokomele. Sekuyisikhathi sokululama okujulile, okuhle-kwamathambo akho ngemuva kokuqeqeshwa.

Ngendlela, kuhle impela emathanjeni akho, ngokusho kocwaningo olushicilelwe ku I-FASEB Journal. Eqinisweni, ukululama okufanelekile akukuhle nje emathanjeni akho - kuhle kuwo wonke umzimba wakho.

“Uma uzivocavoca umzimba, wephula umzimba wakho ngokomzimba: imicu yemisipha, amasosha omzimba wakho, izicubu zakho ezixhumene nakho, konke. Uma ungalulami, umane nje wephula umzimba wakho kaninginingi, ”kusho uKarli Alvino CPT, FNS, umqeqeshi eMile High Run Club noMsunguli we-Iron Diamond Fitness.

Ukwehliswa kokululama kungaholela ezimpawu zokuxinwa ngokweqile njengokusebenza okunciphile, umfutho ophakeme wegazi, ukulala kabi, ukwehla kwamandla omzimba, kanye nokucasuka okujwayelekile, kuchaza uchwepheshe wamandla aqinisekisiwe nesimo sokulungisa isimo, u-Alena Luciani, MSc, CSCS, Pn1, nomsunguli weTraining2XL.

"Akunandaba ukuthi uzivocavoca kanjani umzimba, ukondla umzimba, uhambisa amanzi, futhi ulale kanjani okuyizinsika zokululama," kusho u-Alvino. Lokho kusho ukuthi kudla amaprotheni amaningi nama-carbohydrate asezingeni eliphakeme, kudla (okungenani) isigamu sesisindo somzimba wakho ngama-ounces wamanzi, futhi kuhloswe ukuthola amahora wokulala angu-8 + ubusuku bonke, uyanezela.

Kepha kuya ngesisekelo sakho sokuqina, kunezindlela ezingeziwe zokutakula ezingakusiza ukuthi uthole okuningi ekuzivocavoca kwakho. Ngakho-ke, noma ngabe usanda kuba seqophelweni eliphezulu noma uqala umbuso omusha wokuqina, siqoqe imikhuba emihle yokuthola kabusha inqubo yakho.

Khumbula ukufaka le mikhuba emithathu ekululameni kwakho kwangemva kokuzivocavoca:

• ukufuthwa
• lala
• okunomsoco

Ukuqeqeshwa okuphezulu

Izindlela zokutakula

• Imizuzu engu-15 yokupholisa phansi ngokushesha emva kwekilasi
• inkomishi yekhofi

UKUSETSHENZISWA kwesitayela se-HIIT kukhokhisa intela ngendlela emangalisayo ohlelweni lwakho lomzimba nasemzimbeni, kusho uLuciani, yingakho ephakamisa inqubo yokuphola ephansi yemizuzu eyi-15. "Ukwehla okupholile kuvumela ukuthi uhlelo lwakho oluphakathi lwezinzwa luzibeke phansi, lubuyisele ukushaya kwenhliziyo yakho endaweni yalo yokuphumula ejwayelekile, futhi lukubekele ukululama okusheshayo," kuchaza yena.

Ukuze uthole ukukhushulwa okungeziwe, ungabi namahloni kuleyo ndebe yesibili ye-joe. Ucwaningo olulodwa olushicilelwe ku-Journal of Pain lukhombise ukuthi abavocavoci babone ukwehla kokubambezeleka kwemisipha (DOMS) lapho bephuza ikhofi.

Ithiphu yeshejuli yokuphumula

• Ngokusho kuka-Alvino, akufanele neze wenze ukuqeqeshwa kwesitayela se-HIIT ngaphezu kwezinsuku ezimbili zilandelana. Esikhundleni salokho, uphakamisa uhlelo lokuphumula lwezinsuku ezimbili, losuku olulodwa.

Phakamisa izinsimbe ezisindayo

Izindlela zokutakula:

• ukubhucungwa umzimba
• ukugoqa amagwebu

Ukudambisa ukungezwani emisipheni yakho ngemuva kweseshini yokuphakamisa izinsimbi kubaluleke kakhulu ekuzizweleni phezulu ngesikhathi sakho sokuphakamisa okulandelayo, kusho uLuciani. Uchaza enye yezindlela ezinhle zokwenza lokho, ukubhucungwa umzimba. Eqinisweni, olunye ucwaningo lushicilele okutholakele ukuthi ukubhucungwa umzimba emva kokuzivocavoca kungabunciphisa kakhulu ubuhlungu obubangelwa ukuzivocavoca umzimba nokuthi ukuthola ukubhucungwa njalo kungasiza ekunqandeni ukubambezeleka kwemisipha okubambezelekile.

Kepha ngenkathi ukubhucungwa kungaba yindlela yokululama ekahle, akunakuphikwa ukuthi nayo iyabiza. Uma ungakwazi ukulahla inhlama edingekayo esimisweni samasonto onke, u-Alvino uphakamisa ukugoqelwa kwe-foam esikhundleni salokho. Lokhu kungasiza futhi ekunciphiseni ama-DOMS futhi kuthuthukise nokusebenza ekusebenzeni kwakho okulandelayo, ngokusho kocwaningo olushicilelwe ku- .

Amathiphu weshejuli yokuphumula

• Abaqalayo kufanele bathathe izinsuku ezimbili phakathi kwezikhathi, kuyilapho abaphakamisa njalo kufanele baphumule njalo ngosuku lwesithathu, ngokusho kwesibuyekezo esishicilelwe ku-.
• Thatha isonto lokwehlisa umthwalo kanye ezinyangeni ezimbili. U-Luciani uchaza "ukwehlisa umthwalo" njengokuthi "ukuthamba okunenhloso kumthamo wakho wokuqeqesha namandla akho okuhlala isonto elilodwa." U-Luciani wengeza ukuthi abaqeqeshi abasebenza nge-weightlifters bazobeka amasonto e-de-load esimisweni soqeqesho ngemuva kwesigaba samandla esindayo.

Ukumelana nokuqeqeshwa kwesifunda

Izindlela zokutakula

• hamba
• ukugijima
• ibhayisikili

Ngenkathi ukulala kungumkhuba odingekayo wokululama ekuvivinyweni okuningi, u-Alvino ugcizelela ukuthi ukulala "kuyinto eyodwa ongayenza [emzimbeni] wakho ukusiza ukuthuthukisa ukusebenza kwakho nokwenza ngcono ukutakula kwakho ekusebenzeni kwamandla. "Kusiza [ukulungisa] imisipha [futhi] kubuyise amazinga wamandla, futhi [kuvumela] umzimba wakho ukuthola i-homeostasis, ikakhulukazi ngemuva kokuzivocavoca amandla," uyanezela.

Kubaluleke kangakanani ukulala ngemuva kokuzivocavoca? Uma uqeqesha njalo, ukulala kufanele kuhlale kuyinto eza kuqala, kodwa ikakhulukazi ngemuva kokuzivocavoca okunzima. Eqinisweni, ngokusho kwesinye, ukungalali kahle kuphazamisa ukutholakala kwemisipha kulandela ukuqeqeshwa kwentela yemisipha. Nakhu ukuthi mangaki amahora okulala owadingayo.

Ungafaka futhi i-cardio elula, njengokuhamba, ukugijima (noma kufanele kube kufushane futhi kuhamba kancane), noma ukugibela ibhayisikili ukusheshisa ukutakula. U-Luciani uyachaza ukuthi kufanele ubambe iqhaza emsebenzini “omnene ngokwanele ukukuvimbela ekuqhubekeni nokudabula imicu yemisipha” kodwa futhi “okusebenzayo” ngokwanele ukuthola ukudonsa kwegazi lakho. "Lokhu kuletha umoya-mpilo nezakhamzimba endaweni ebhekiwe futhi kusiza nomzimba ukuthi ululame," uyanezela.

Ithiphu yeshejuli yokuphumula U-Alvino uncoma ukuthi ungenzi ukuqeqeshwa kokumelana eqenjini elifanayo lemisipha izinsuku ezimbili zilandelana. Esikhundleni salokho, kufanele uthathe usuku olulodwa noma ezimbili zokuphumula ezingalandelani isonto ngalinye.

Ukuqeqeshwa kweMarathon

Izindlela zokutakula

• Ukugeza usawoti e-Epsom
• ama-cherries we-tart

Ngoba ukuqeqeshwa kokukhuthazela kuyintela emzimbeni wakho, uLuciani uthi ukululama ekuqeqeshweni kwakho nokuhlala ungekho ezinyaweni kubalulekile. Enye indlela yokwenza lokhu? Ukugeza. Amabhavu kasawoti e-Epsom athole ukunakwa okuningi ngezinzuzo zawo zezempilo, ikakhulukazi kubagijimi, kepha ucwaningo luselusha impela.

Ucwaningo oluthile oluncane olushicilelwe ephephabhukwini iTemperature, nokho, luthole ukuthi ukugeza okushisayo kungashisa cishe ama-calories ayi-140 ngehora bese kwehlisa ushukela wegazi cishe ngamaphesenti ayishumi kunokuvivinya umzimba.

Ukuze uthole ukwelulama okwengeziwe, jikijela amanye ama-cherry we-tart kusidlwana sakho sangemva kokuqalisa. Ucwaningo lushicilele okutholakele ukuthi abagijimi abadla ujusi we-tart cherry ezinsukwini ezinhlanu ngaphambi, ngosuku, nangamahora angama-48 kulandela imijaho yabo kunciphise ubuhlungu besisipha.

Ithiphu yeshejuli yokuphumula

• U-Alvino uthi labo baqeqeshelwa imarathon kufanele babandakanye ukuphumula nokubuyiselwa okungenani kabili ngeviki ohlelweni lwabo lokuziqeqesha. Lokhu kufanele kube ngezinsuku ezingalandelani.

UGabrielle Kassel udlala ibhola lombhoxo, ugijimisa udaka, wenza amaprotheni-smoothie – uxubeka, wenza ukudla, ukupheka ukudla, iCrossFitting, umbhali wezempilo waseNew York. Usengumuntu wasekuseni, wazama inselelo ye-Whole30, wadla, waphuza, wageza, wahlikihla, wageza namalahle - konke kwenziwa egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele Instagram.