Yikuphi Okungcono: Ukugijima Ngokushesha Noma Isikhathi Eside?

-Delile

• Impendulo Esheshayo
• Isayensi
• Uhlelo lwakho lwe-Get-Fit Running
• Buyekeza kwe-

Uma uzibheka njengomgijimi ozimisele, ungase uzizwe uzinzile kwelinye lamakamu amabili: isivinini noma ibanga. Ungahle ukwazi ukwehlisa wonke umuntu kuthrekhi, noma mhlawumbe unama-bhibs amaningi we-marathon kunalokho ongakubala. Noma ungaba yi-newbie ephelele, futhi ungazi ukuthi iyiphi indlela engcono kakhulu uma kukhulunywa ngokulwa nokuqeqeshwa kwakho (ngaphandle kwalokho, ukubeka unyawo phambi kolunye). (Noma ngabe ukuphi kugeyimu yokugijima, zama inselelo yethu Yokugijima Yezinsuku Ezingu-30.)

Kepha lapho kuyinto impendulo kwimpikiswano endala mayelana nokuthi yikuphi okungcono: ukugijima ngokushesha noma ngaphezulu? Sithinte uchwepheshe wokugijima uDanny Mackey, umqeqeshi weBrooks Beast Track Club oneziqu zeMasters ku-Exercise Physiology and Biomechanics, ukuthola ukuthi kufanele yini unikele ngesikhathi sakho usendleleni, i-treadmill, noma ukulandelela ukukhulisa ijubane lakho noma ukwelula ibanga lakho kubo bonke. -Izinzuzo zokuthola okulungile.

Ukuzikhulula: Uma uqeqeshela umjaho webanga elide (isb. Uhhafu wemarathon noma umjaho webanga) noma umjaho wejubane (njengokuphonsela umngani wakho ejimini ibanga le-100m), ukuqeqeshwa kwakho kufanele kwenziwe kulowo mcimbi. Kodwa uma ungumgijimi omaphakathi, wokungcebeleka, ugawula amamayela ikakhulukazi ukuze uthole izinzuzo zokuqina, futhi ufuna ukwazi ukuthi ungayiqondisa kuphi imizamo yakho kangcono, iseluleko sikaMackey sizokukhomba.

Impendulo Esheshayo

Vele ukwenze kokubili. Ukuhlukahluka kubalulekile, kusho uMackey. Kodwa uma ugijima izikhathi ezimbalwa kuphela ngeviki, ukugijima ngesivinini kuzokutholela imali eyengeziwe mayelana nezinzuzo zokuqina—inqobo nje uma unikeza umzimba wakho isikhathi sokululama phakathi nendawo.

Uma ugijima izinsuku ezinhlanu noma eziyisithupha ngesonto, udinga ukugijima okude, okunensayo ukuze umzimba wakho ululame, kusho uMackey. "Uma uhamba kanzima, ushaya wonke amazinga we-metabolic kanye nokuqina," usho kanje. "Umzimba wethu awakhiwe ngokushintshwa; akukho okucishiwe noma okucishiwe. Futhi uma usebenza kanzima, usebenzisa yonke into. Kodwa umphumela uba ukuthi kufanele ululame kuwo, noma uzolimala. " (Kuyasiza ukuqinisekisa ukuthi inqubo yakho yokusebenza ikwi-point futhi.) Uma usebenza cishe izinsuku ezintathu ngesonto, lezo zinsuku ezingekho zingasebenza njengokululama kwakho.

Kepha yazi ukuthi ukufaka imvamisa yakho egijima futhi uhambe isikhathi eside futhi uhambe kancane kukho konke ukugijima akuyona inketho enhle futhi. "Uma uhamba kalula ngaso sonke isikhathi, ukhawulela wonke amanye amazinga wokuqina adingekayo ukuthola inzuzo ephelele noma ukuzivocavoca," kusho uMackey. "Kungcono kunokungazivocavoca ngokuqinisekile, kodwa ngokuqinisekile akuyona into kuphela ofuna ukuyenza. Ayilungele ukwakheka komzimba kanye nokugcinwa kwamafutha."

Isayensi

Ukugijima isikhathi eside futhi kulula kuphela ngeke kukusike ngenqwaba yezizathu. Enye ukuthi ayiwashisi ama-carbohydrate. "Uma uhamba kancane, amandla adingekayo ayancipha, futhi umzimba wakho uzothembela kakhulu emafutheni ukushayela lowo msebenzi," kusho uMackey. "Asisebenzisi ngempela ama-carbohydrate ukwenza okulula ngoba asidingi amandla ashesha ngokushesha. Usebenzisa ama-carbs uma uhamba ngamandla amakhulu, ngoba ukuthola amandla ku-carbohydrate kuyindlela esheshayo. Uma uzimisele kakhulu , izidingo zamandla zizokhuphuka kancane, futhi umzimba wakho uzoqala ukusebenzisa amafutha futhi ama-carbohydrate."

Ukuhamba ngejubane elilula futhi kusebenzisa imicu emincane yemisipha, engenisa kakhulu isistimu yakho yezinzwa; UMackey uthi cishe amaphesenti angama-60 uma kuqhathaniswa namaphesenti angama-80 ngesikhathi sokuqeqeshwa okuphezulu. Futhi, ukuzisunduza ukuze uhambe ngokushesha kudinga ukushesha, okubeka ingcindezi enkulu emisipheni yakho. Lolu uhlobo oluhle lokucindezeleka, noma kunjalo, uhlobo olukhuthaza umzimba wakho ukuba uvumelane nezimo futhi wenze ukuthuthuka.

Futhi, okokugcina, ushisa amakhalori amaningi ngemayela ngalinye uma ushesha-noma ngabe kusho ukuthi usebenza isikhathi esifushane.

Konke lokhu kungase kukwenze ubophe ama-spikes akho okugijima, ulungele ukwenza ukuzivocavoca okushesha kakhulu. Kodwa ame kancane. Kunesizathu sokuthi awukwazi ukuphuma ngaso sonke isikhathi. Noma eseqeqeshiwe njengabasubathi, uMackey uthi bazokwenza okubili, kungenzeka ezintathu, ukusebenzisa okukhulu ngempela ngesonto. "Okunye okungaphezu kwalokho, futhi ungasha, uqale ukugcina ama-calories, ubone ukwehla kwemizwelo yakho, uyeke ukulala kahle," kuchaza uMackey.

“Ukugijima ngokushesha kuhlala kuhle uma ukwazi ukululama kahle, njengokuthi unezinsuku ezimbalwa nje ngesonto zokujima,” usho kanje. "Isibonelo, uma kufanele usebenzise izinsuku ezintathu ngesonto, lokho kusho ukuthi uyalulama kulezi ezinye izinsuku ezine. Ngakho-ke uma ungakwenza lokho futhi ungalimali, leyo yindlela okufanele uhambe ngayo." (P.S. Kunezizathu ezengeziwe zokugijima ezilungele umzimba wakho, ingqondo, nomoya.)

Uhlelo lwakho lwe-Get-Fit Running

Ngakho-ke kunoma ubani ogcina amaphuzu, abagijimi bathola iphuzu kuzo zonke izinzuzo zezempilo ezisheshayo, kodwa abagijimi bebanga bathola iphuzu lokuthi babe mnene ngokwanele ukuthi bakwenze nsuku zonke. Kepha isimo esihle kakhulu? Yenza kokubili. Zama ukuhlanganiswa kwezinhlobo zokuqeqesha ezilandelayo uMackey azisebenzisayo ekuqeqesheni kwakhe ukuze athole izinzuzo ezinhle kakhulu futhi anciphise ingozi yokulimala.

Izikhawu kungaba ama-fartleks (igama lesiSwidi elisho "ukudlala ngesivinini;" isibonelo, sebenzisa imizuzu engama-40 bese wenza imizuliswano engu-8 ngemizuzu emi-2 ngokuqina okunzima okushintshaniswa nemizuzu emi-2 ngokuqina okulula). UMackey utusa ukugcina izikhawu phakathi komzuzu owodwa nesihlanu njengomthetho ojwayelekile wesithupha. Isilinganiso sakho sokuzikhandla okunesiphetho (i-RPE) kufanele sibe ngu-8 kuye ku-9 kwabangu-10. Uvamise ukuncoma ukukwenza lokhu kanye ngesonto.

I-Tempo iyagijima zivame ukuqhutshwa imizuzu engama-20 kuye kwengama-25 nge-6 noma i-7 RPE. UMackey uncoma ukwenza lokhu kanye ngesonto.

I-Sprints kungenziwa ngezinsuku ezilula noma izinsuku ezinde, ezihamba kancane. Ziqukethe imizuzwana eyi-10 noma ngaphansi kweziqubu zokuphuma konke. Inzuzo yabo enkulu iwuhlelo lwakho lwezinzwa nokuxhumana, kusho uMackey. Zama ukungeza lokhu ekuqeqeshweni kwakho kanye ngesonto.

Ibanga elide, elihamba kancane liyagijima ziyazichaza-okusho ukugijima amabanga amade ngesivinini esilula. Ukushaya kwenhliziyo yakho kufanele kuhlale ngaphansi kuka-150, futhi kungenzeka ubambe ingxoxo.

Ukuqeqeshwa kwamandla (ngokungaguquguquki) kuyisihluthulelo sokuvimbela ukulimala, noma ngabe awukwenzi kaningi noma kunzima ngokwanele ukwengeza isisindo semisipha. Ukungeza nje umsebenzi wokuqinisa amandla kabili ngeviki imizuzu engamashumi amabili, kusho uMackey, kufanele kukusize ukuvikeleke ekulimaleni.

Manje lungela ukubhekana ne-marathon yesigamu, imarathon, noma vele usike isikhathi sakho esingu-5K njengobuhlanya.

Buyekeza kwe-