Ukweqa ukusebenzisa? Inqubekelaphambili Yakho Yokuqina Iyaphela Ngokushesha Kunalokho Okucabangayo

-Delile

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Njengoba amazinga okushisa ehla futhi imikhosi igcwalisa ikhalenda lakho, amaholidi yisikhathi esilula sokuzinika ithuba lokungena mahhala ejimini. Futhi uma kunciphisa ukucindezeleka kwakho, sonke ukweqa ukusebenzisa okumbalwa-ngemuva kwakho konke, kunempilo ukukala emuva izikhathi ezimbalwa ngonyaka. Kodwa uma uyeka ukuzivocavoca ngokuphelele, awu, cishe ngeke uyithande imiphumela: Ungalahlekelwa kufika kumaphesenti angama-50 ezinzuzo zakho zokuqina ezisebenze kanzima isonto elilodwa ngokungenzi lutho, ngokusho komqeqeshi uPete Magill, umpetha kazwelonke we-masters izikhathi eziyisithupha nombhali Yakha Umzimba Wakho Wokugijima: Uhlelo Lokuqina Komzimba Wabo Bonke Abagijimi Bebanga, kusuka kuma-Milers kuya ku-Ultramarathoners-Run Farther, Ngokushesha, nangokuLimala. (Isimiso esimatasa akusona ukuphela kwesizathu esenza ukuthi sikhiphe ibheyili! Isizathu Sokuqala Sabesifazane Beqa Ijimu singakumangalisa.)

Ngeke ulahlekelwe amandla akho onke nokubekezela (ngiyabonga okuhle!), Kepha ukuthatha ikhefu kuzokususa kunoma yikuphi ukuthuthuka okwenzile emasontweni adlule. Ngemuva kwalokho, uzolahlekelwa amanye amaphesenti ama-50 alokho okuzuzwayo kokuqina okusalayo ngesonto ngalinye elilahlekile. "Konke kumayelana nokuhlinzekwa kanye nokufunwa," kusho uJason Karp, Ph.D., ukuzivocavoca umzimba kanye nomlobi we Ukugijimela Abesifazane. "Uma sizivocavoca, sigqugquzela ukuhlanganiswa kwamaprotheni, njenge-mitochondria nama-enzyme, ukuze sihlangabezane nesidingo esibeka emizimbeni yethu. Uma siyeka ukuzivocavoca, siqeda isidingo, ngakho siqala ukulahlekelwa ukunikezwa kwethu."

Kungani umzimba wakho ukuphendukela ngokushesha okungaka?

Ukusabela kuketanga. Okokuqala, inani legazi elitholwa inhliziyo yakho okufanele ulimpompe lizoqala ukwehla ngemuva kwesonto nje. Umthamo we-mitochondria emisipheni yakho nawo uyancipha lapho uya kubanda turkey. "Lezi yizitshalo zamandla ezincane ezikhiqiza wonke amandla ethu e-aerobic," kuchaza uMagill. Futhi uzolahlekelwa yi-capillary density (lelo inani lemithambo yegazi emincane ethwala umoya-mpilo nezakhi zomzimba kumaseli akho). Ngasikhathi sinye, uhlelo lwakho lwemizwa luyeka ukusebenzisa izindlela ezilawula ukucindezela kwemisipha, kubangele ubuthakathaka bemisipha namandla amancane ngemuva kokunyakaza ngakunye. Lokhu kuzophinde kuholele kuphethiloli ongasebenzi kahle noma ukonga ukuzivocavoca, okusho ukuthi umzimba wakho uzodinga umoya-mpilo owengeziwe ukuze wenze umsebenzi wenziwe. Futhi, ama-enzyme abhekele imetabolism emisipheni yakho ancipha. Konke kuhlanganisa into eyodwa: Ngeke ukwazi ukusunduza inhliziyo, amaphaphu, imisipha nengqondo yakho kanzima ngangokunokwenzeka.

Ingabe udidekile mayelana nekhefu lakho lamasonto amabili edlule?

Siyazi: Kuzwakala kusabisa. Kepha khumbula ukuthi kuhle futhi ukuthatha ikhefu ngezikhathi ezithile. "Ukunciphisa ukuqina kwakho kanye noma kabili ngonyaka-amasonto amabili kuya kwamathathu ngasikhathi-kuvumela uhlelo lwakho lwezinzwa ukuthi lubuyele esimweni, imisipha nezicubu ezixhumanayo ukuze zilungiswe ngokuphelele, nezinye izinhlelo zokululama ezimfunweni zokuqeqeshwa," kuchaza uMagill.

Yisizathu sokuthi abagijimi abakhuthazelayo ekugijimeni, ekugibeleni amabhayisikili, ukubhukuda, nakweminye imidlalo bakhe isikhathi sokuphumula kumashejuli abo wokuqeqesha. Ukweqisa ngokweqile empeleni kungaba kubi kunokuvimbela ngoba kungaholela ekulimaleni noma ekutubeleni. Uzibuza ngokuthinta ngaphambi komcimbi omkhulu? Izinsuku ezimbalwa zesikhathi sokuphumula empeleni zikushiya usesimweni esiphezulu: Umzimba wakho ube nethuba lokululama futhi ulungise kusukela ekuzilolongeni kwakho okunzima kokugcina, kodwa awukakalahlekelwa yinoma yikuphi ukuqina. (Kunini lapho kulungile? Izizathu ezingu-9 Zokweqa Ukujima Kwakho... Ngezinye izikhathi.)

"Ngakolunye uhlangothi, amakhefu angahleliwe angakushiya umunce umoya phakathi nomjikelezo wokuziqeqesha," kuxwayisa uMagill. Noma nini lapho kungenzeka khona, hlela ngokucophelela amakhefu ngemuva kwesikhathi sokuqeqeshwa kanzima ngokunciphisa umsebenzi wakho, kepha ungayi ngokuphelele eTurkey. Kuzoba lula emzimbeni wakho kunokungasebenzi ngokuphelele. Ngemuva kwalokho phindela esimeni esisha sokuqeqeshwa lapho uvuselelwe (imvamisa cishe amasonto amabili kuya kwamathathu, ochwepheshe abaningi bayavuma). (Qala futhi ngendlela efanele, ngokuthi Ungagxuma kanjani Ubuyele Emgudwini Wakho Wokufaneleka.)

Ingabe ufuna ukuhlala usesimweni esihle ngesikhathi sokuphumula esihleliwe noma isimiso esimatasa ngokungalindelekile?

Ukuqina kubaluleke kakhulu kunesikhathi noma imvamisa yokugcina ukuqina komzimba, ngakho-ke okungenani, yenza ukuzivocavoca okumbalwa kakhulu kunokuba weqe ijimu ngokuphelele, kusikisela uKarp. UMagill uncoma ukuzivocavoca okungenani kathathu ngeviki ngamandla afanayo njengokujwayelekile, kodwa unciphise isikhathi seseshini yomjuluko ngamunye ngesigamu (noma ngisho nokubili kokuthathu), kodwa ngamandla afanayo njengokujima kwakho okuvamile. Isibonelo, uma ujwayele ukugibela i-elliptical imizuzu engama-60 ngemizuzu eyi-9 ngemayela ngalinye, gibela imizuzu engama-30 ngalelo jubane elifanayo ukuze ugcine ukuqina komzimba.

Uma uwe ngokuphelele enqoleni, ungakhathazeki.

Ungayithola ngokuhamba kwesikhathi. Kodwa kuzofanele ubekezele: "Ngeshwa, kuthatha isikhathi eside ukubuyisa imfanelo kunalokho okulahlekelayo ngoba kuthatha isikhathi eside ukuhlanganisa amaprotheni kunalawo maprotheni okwehliswa isithunzi," kusho uKarp. (Buyela emuva ngokuphepha nge-How to Get Back to Working Out.)

Uma ulahlekelwa ubungqabavu bokukhuthazela-leyo mitochondria nama-capillaries-uzodinga isikhathi esifanayo ukuze wakhe kabusha njengoba kukuthathe ukuthi uzuze ekuqaleni (cishe amaviki angu-12 kuya kwangu-14 ukuze ufinyelele isimo esiphezulu, uMagill uthi). (Sheshisa intuthuko emasontweni ama-4 ukuze ulingane: Inguquko yokwenziwa komzimba okuphelele.)

Manje ukuthola izindaba ezimnandi: "Uma ulahlekelwe ukuqina kwe-neuromuscular-lezo zindlela ezilawula ukusebenza kwemisipha yakho-kwesinye isikhathi ungabuyisela umzimba wakho esikhathini esincane nje ngosuku," kukhuthaza uMagill. "Imigwaqo emifushane yamagquma ilungele lokhu uma ungumgijimi!"

"Yisebenzise noma ilahlekelwe" kungahle kube yiqiniso, kepha ukuhlala usesimweni kulula njengokuzivocavoca okumbalwa okunamandla isonto ngalinye. Futhi ukubuyela esimweni kusho ukwenza umsebenzi onzima ofanayo nowenzile ekuqaleni. (Udinga ugqozi oluthile ukuze ubuyele ku-groove? Hlola lezi Zicaphuno Zokuqina Ezikhuthazayo ezingu-18 ukuze Ukhuthaze Zonke Izingxenye Zokujima Kwakho.)

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