Izindlela Ezixhaswe Ngesayensi Zokucindezela Ukukhathala Kokuzivocavoca

-Delile

• Yazi Izimbangela Zakho
• 1. Khohlisa Uhlelo
• 2. Amandla Ngokushisa
• 3.Cima Ingqondo Yakho
• Buyekeza kwe-

Yini eyenza imisipha yakho ikhale malume lapho uzama ukubamba ipulangwe, uhambe ibanga elide, noma uvivinya isivinini? Ucwaningo olusha luthi kungenzeka bangakhishwa kepha kunalokho bathola imiyalezo exubile evela ebuchosheni bakho.

Ngamanye amagama, uma ufaka isikhathi sokuzivocavoca, kungumqondo wakho ukuthi udinga ukubekeka isikhathi ukuze udlule kulowo mzuzu lapho ufuna ukuyeka. (Ngoba ukukhathala kwengqondo kungakuthinta kanzima ukuzivocavoca kwakho umzimba.) Nakhu ukuthi kungani: Ngaso sonke isinyathelo noma i-rep, imisipha yakho ithumela amasiginali ebuchosheni, ikutshela ukuthi ikudingani ukuze iqhubeke, okungukuthi, i-oxygen namanye amafutha-futhi ibike izinga lokukhathala. Ubuchopho bese buphendula, bulungisa izimfuno zokufinyela kwemisipha ngokufanele, kusho u-Markus Amann, Ph.D., uprofesa wezokwelapha zangaphakathi eNyuvesi yase-Utah."Uma singaqeqesha ubuchopho bethu ukuthi buphendule kumasiginali wemisipha ngendlela ethile, singakwazi ukusunduza kakhudlwana futhi isikhathi eside," kusho u-Amann.

Yazi Izimbangela Zakho

Isinyathelo sokuqala ukuqonda okubangela ukukhathala kwakho. Isiginali yokuphonsa ithawula ngesikhathi sokuzivocavoca ingavela kwenye yezindawo ezimbili: uhlelo lwakho oluphakathi lwezinzwa noma imisipha yakho. Lokho ochwepheshe abakubiza ngokuthi "ukukhathala okumaphakathi" kuvela endaweni yangaphambili, kanti "ukukhathala okuzungezile" kuvela kokugcina. Cishe uhlangabezane nemilenze esindayo kumamayela okugcina omjaho noma izingalo ezivevezelayo njengoba uzehlisa ukuze uthole isethi yokugcina yama-push-up ekamu lokuqeqeshwa. Lokho kungukukhathala komzimba, ukwehla kwamandla emisipha yakho ukukhiqiza amandla. Kuze kube muva nje, bekucatshangwa ukuthi ukukhathala kwe-peripheral kunquma umkhawulo othile lapho imisipha yakho iyeka khona.

Kepha ucwaningo olusha kumagazini Imithi & Isayensi Kwezemidlalo Nokuzivocavoca ithole ukuthi ubuchopho empeleni bungakwazi ukubukela phansi ukuthi ingakanani igesi osele ethangini, futhi ekuphenduleni, cela imisipha yakho umzamo omncane. Ocwaningweni, abagibeli bamabhayisikili baqede abagibeli abathathu ngamanani ahlukahlukene baze bafika ekukhathaleni: Ngejubane le-sprint, bahlala isilinganiso semizuzu emithathu; ngejubane lomjaho, bahlala imizuzu eyi-11; futhi ngejubane lokukhuthazela eliyinselele, bathatha imizuzu engu-42. Besebenzisa inqubo eyinkimbinkimbi yokukhuthaza ugesi, ososayensi bakwazile ukukala ukukhathala okuphakathi nendawo okuphelele ngemuva kohambo ngalunye ukukhomba okungenzeka ukuthi kubangele imisipha ukuthi iyeke. Ukukhathala kwe-peripheral kwanda phakathi nezikhathi ezimfushane futhi ukukhathala okumaphakathi kwakuphansi kakhulu, kodwa ukukhathala okumaphakathi kwakuphakeme kakhulu ebangeni elide, okusho ukuthi ubuchopho bunciphise ukusebenza kwemisipha nakuba yayingakaphumi.

U-Amann wenza olunye ucwaningo olusekela le nkolelo-mbono: Wajova abavocavoca umzimba ngemithambo yomgogodla evimbela amasignali ukusuka emilenzeni ukuya ebuchosheni futhi wabenza bajikeleza ngokushesha ngangokunokwenzeka ngebhayisikili elinganyakazi amamayela angu-3.1. Ekupheleni kohambo, bonke abagibeli bamabhayisikili kwakudingeka basizwe behle ngebhayisikili ngenxa yokuzikhandla; abanye babengakwazi ngisho nokuhamba. "Ngenxa yokuthi uhlelo lwabo lokukhathala luvinjelwe, abagibeli bamabhayisikili bakwazi ukudlula kude nemikhawulo yabo ejwayelekile," kusho u-Amann. "Imisipha yabo ikhathele cishe ngamaphesenti angu-50 ngaphezu kwalokho obekungadingeka ukuthi uhlelo lwezokuxhumana lubaxwayise ngokuthi sebesondela kulesi simo."

Vele, uma uzizwa unesiyezi, ucanuzelelwa inhliziyo, noma ungathi ungadlula, shaya amabhuleki. Kepha izikhathi eziningi, imisipha yakho ayisiyo njalo umphathi wokuzivocavoca kwakho, futhi izocindezela kakhulu isikhathi eside uma ubuchopho bakho bubacela. Lezi zindlela ezintathu zizokusiza ukuthi wenze umdlalo wesistimu yakho yokukhathala ukuze ukwazi ukunqamula izithiyo ezingabonakali ungene ezingeni elilandelayo lokufaneleka. (Ukuzivocavoca wedwa? La maqhinga azokusiza uziphonsele inselelo lapho undiza uwedwa.)

1. Khohlisa Uhlelo

Ekuqaleni komjaho omude noma umjaho, uzizwa unamandla futhi upontshiwe. Kodwa shaya imayela lesikhombisa, futhi imayela ngalinye lizwakala njengokudonsa futhi uqala ukuhamba kancane. Yebo, ama-bummers angokomzimba—njengokuncipha kwe-glycogen kanye nokwakheka kwama-metabolites enza imisipha yakho izizwe ithukile- kwandisa lo mshikashika, kodwa akwanele ukulandisa ngobunzima obengeziwe, ngokusho kukaSamuel Marcora, Ph.D., umqondisi wocwaningo esikhungweni semfundo ephakeme. ISikole Sezemidlalo Nesayensi Yokuzivocavoca eNyuvesi yaseKent eNgilandi. "Ukusebenza akukhawulelwe ngqo ukukhathala kwemisipha kepha kunalokho ngokubona umzamo," usho njalo. "Sizakhela imingcele yethu ikakhulukazi ngenxa yalokho ubuchopho bethu obucabanga ukuthi sikuzwa kunalokho okungenzeka ukuthi kwenzeka ngokujulile emiseleni yemisipha yethu."

Ucwaningo lwakhe, olushicilelwe ku- Ijenali ye-Applied Physiology, kukhombisa ukuthi okubaluleke kakhulu impi yangaphakathi phakathi komuzwa wakho wokuzikhandla nesifiso esikhulayo sokuvele uyeke. Ocwaningweni, abagibeli bamabhayisikili abangu-16 bagibele bakhathala ngemva kwemizuzu engu-90 yomsebenzi onzima wokuqonda ingqondo noma umsebenzi ongenangqondo. Abagibeli ababekhathele ubuchopho ngaphambi kokuzivocavoca bakhombisa izikhathi ezimfushane kakhulu ukukhathala. Iqembu elikhathele ngokomqondo liphinde lilinganise umbono wabo womzamo ophakeme kakhulu ngesikhathi sokuhlolwa kwamabhayisikili, okuholele ekutheni bayeke ngaphambi kwabo bonke abanye. Isiphetho? Noma yiliphi iqhinga elehlisa lowo mbono wemizamo lizothuthukisa ukusebenza kwakho kokukhuthazela. (Futhi, i-BTW, ukuba nokuningi engqondweni yakho kungathinta isivinini sakho kanye nokukhuthazela kwakho.)

Okokuqala, gcina imicabango yokuqhamuka iza ngenkathi uyijuluka. U-Marcora uthi: “Zitshele amazwi akhuthazayo anamandla, njengokuthi, “Uzofika kuleli gquma.” Okulandelayo, yenza ubuchopho bakho buhlobanise nokuthile okuzwa kahle. ukucabanga okuhle kuyasebenza ngempela). Uthi: “Izicubu ezifinyela ukuze zenze ukuhwaqabala empeleni zibonisa indlela umzimba wakho ozizwa uqine ngayo ukuthi usebenza. ukukhathala akusebenzi kangako. "Njengoba kunjalo ngemisipha yakho, uma wenza lula umthwalo wakho wengqondo, ungahamba isikhathi eside futhi uqine.

2. Amandla Ngokushisa

Phakathi nokuphithizela kwakho kwansuku zonke—ngisho nokujima kwakho kwansuku zonke okumaphakathi- imisipha yakho ithola umoya-mpilo omningi ovela enhliziyweni yakho nasemaphashini ukuze isize amandla ukunyakaza kwayo. Kepha uma uhamba kanzima, lolu hlelo lwe-aerobic alukwazi ukuhambisana nezidingo zamandla futhi imisipha yakho kufanele ishintshele emandleni abo asizayo, ekugcineni ishaye ezitolo zabo zikaphethiloli futhi ibangele ukuqoqwa kwalawo ma-metabolite ashiwo ngenhla.

Ukukhathala: ukukhathala. Kodwa khumbula, imilenze evuthayo noma imisipha evevezelayo imane nje iwukubheka phezulu ukuthi usondela ekukhathaleni—akuwona ngempela umkhawulo wakho wangempela. Ngokusho kuka-Amann, ubuchopho bakho buzohlala bugcina imisipha yakho ingaphumi ukuze ilondoloze isitolo samandla esiphuthumayo, kepha ungafundisa ubuchopho bakho ukuthi buphendule ngobudlova ekwakhiweni kwemetabolite. Isibonelo, ukuzijwayeza kukwenza ungangeneki: Lapho uphinda njalo ukuhamba ngebhayisikili ngejubane le-sprint, imisipha yakho ekhubazekile iyoba yishe futhi kube mancane amathuba okuthi incenge ubuchopho bakho ukuthi bume. Futhi ukukhulisa izigxobo ezikhuthazayo zokuzivocavoca umzimba kwakho okushintshanisa lelo klasi lokuphotha umjaho webhayisikili-kungabamba iqhaza ebuchosheni bakho ngakho-ke kungashayi inkinobho yokwethuka kusibonakaliso sokuqala sokuqina. (Kepha ukuqagela ukuthi yini? Ukuncintisana uqobo kungenzeka kungabi yisikhuthazo esisemthethweni sokuzivocavoca.)

3.Cima Ingqondo Yakho

Isiphuzo esifanele singavuselela ubuchopho bakho ukuze sikunikeze amandla amaningi "okuhamba" phakathi nokuzivocavoca. Ukuze ushintshe umdlalo wokuzivocavoca phakathi nendawo, swish bese ukhafula isiphuzo se-carbohydrate njengeGatorade ukubona ukukhuphula ukusebenza. Ngokuya ngocwaningo ku I-Journal of Physiology, ababambiqhaza bamabhayisikili abamanzisa umlomo wabo ngesiphuzo sezemidlalo baqede isilingo sesikhathi okungenani umzuzu ngaphambi kweqembu elilawulayo. Ukuskena okusebenzayo kwe-MRI kukhombisile ukuthi izikhungo zemiklomelo ebuchosheni zasebenza lapho kuphuzwa isiphuzo esinamandla se-carbo, ngakho-ke umzimba wacabanga ukuthi uthola uphethiloli omningi futhi, ngenxa yalokho, wacindezela kakhulu.

Kepha kulabo abakhetha ukugwinya iziphuzo zakho, i-caffeine nayo ingasebenza izimangaliso ekukhanyeni kobuchopho. "Ucwaningo lukhombisa ukuthi ukuba nezinkomishi ezimbili noma ezintathu zekhofi ngaphambi kokuzivocavoca kukhahlela ikhanda lakho egiyeni eliphakeme, okudinga ukungasebenzi kakhulu kobuchopho ukukhiqiza izicubu zomzimba," kusho uMarcora. Ukuhamba kwakho kuba okuzenzakalelayo ngokwengeziwe futhi kubonakale kungathusi kangako, futhi ukuzivocavoca umzimba nomzimba wakho kungazelelwe uzizwe ungenamkhawulo. (Uma ulambile futhi udinga amandla, zama lokhu ukudla okulula okufakwe ikhofi okwenza umsebenzi ophindwe kabili.)

Buyekeza kwe-