Kungani Uzwa Umoya Uma Ukhuphuka Izitebhisi?

-Delile

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Kubantu abenza umzamo wokuzilolonga njalo, kungase kukhungathekise futhi kudide lapho imisebenzi yansuku zonke ibonakala iyinselele ngokomzimba. Icala ngephuzu: Ushaye ijimu ku-reg, kepha uma uthatha izitebhisi emsebenzini, uvunguza ngokuphelele. Yini enikezayo? Uma ufaka umzamo omkhulu ejimini, kungani into ejwayelekile kangaka izizwa inzima kangaka? (I-BTW, ucwaningo lukhombisa ukuthi ukuthatha izitebhisi kugcina ubuchopho bakho bunempilo futhi bumncane.)

Okokuqala, kufanele wazi ukuthi ukuzwa ukuphefumula lapho ufika phezulu ezitebhisini akusona isibonakaliso esesabisayo sempilo yakho. "Uma usesimweni kodwa uzizwa uphelelwa umoya ukhuphuka izitebhisi ezimbalwa, ungakhathazeki!" kusho uJennifer Haythe, MD, udokotela wenhliziyo kanye nomqondisi we-Women's Center for Cardiovascular Health e-Columbia. "Awuwedwa. Ukukhuphuka izitebhisi kungumsebenzi oqhumayo futhi usebenzisa imisipha eminingi emzimbeni wakho. Umzimba wakho udinga ukwenyuka okungazelelwe kwe-oxygen, ngakho-ke ukuphefumula kanzima kuyinto ejwayelekile," kuchaza yena. Phew. Manje njengoba sesikususile lokho endleleni, nazi ezinye zezizathu ezenza izitebhisi zibe nzima kakhulu ngisho noma ufanelekile, kanye nokuthi ungenza kanjani ukuthi lowo muzwa onomoya usuke.

Awuzifudumezi ngaphambi kokuthatha izitebhisi.

Cabanga ngakho. Uma uzivocavoca, ngokuvamile kuthatha imizuzu embalwa ukwenza izinto zihambe, akunjalo? "Ikilasi elijwayelekile lemizuzu engama-60 le-cardio, ngokuklama, lihlanganisa ukufudumala kwemizuzu engu-7 kuya kwengu-10 okwandisa kancane kancane izinga lenhliziyo yakho nokugeleza kwegazi, okukulungiselela inselele ezayo yenhliziyo," kuchaza uJennifer Novak, CSCS, a. umqeqeshi wokubuyisa ukusebenza e-PEAK Symmetry Performance Strategies. Uma ubopha izitebhisi, awenzi noma yimuphi umsebenzi wokulungiselela ukuze ufudumale kusengaphambili. Esikhundleni sokwandisa kancane kancane izinga lokushaya kwenhliziyo yakho kanye nezidingo zomoya-mpilo, ukwenza konke ngesikhathi esisodwa, okuyinselelo enkulu emzimbeni wakho.

Izitebhisi zisebenzisa amaqembu amaningi emisipha.

"Abagijimi bami bahlale bengibuza ukuthi kungani bengagijima i-marathon kodwa ukukhuphuka izitebhisi eyodwa kubashiya bephelelwa umoya," kusho uMeghan Kennihan, umqeqeshi we-NASM Certified Personal Trainer kanye nomqeqeshi ogijima we-USATF. Kalula nje, kungenxa yokuthi ukukhuphuka izitebhisi kudinga imisipha yakho eminingi. "Ukukhuphuka kwezitebhisi kusebenzisa imisipha eminingi kunokuhamba ngezinyawo," kuchaza uKennihan. "Empeleni wenza izintaba ekukhuphukeni futhi ulwa namandla adonsela phansi. Uma usuvele usebenza kanzima ukuqeqeshela umcimbi onzima ofana ne-triathlon noma i-marathon, khona-ke ukukhuphuka kwezitebhisi kumane nje kunomthelela emsebenzini wakho osindayo, ngakho-ke imilenze namaphaphu kuzokwazisa. "

Izitezi zidinga uhlobo oluhlukile lwamandla.

Ukugibela izitezi nakho kusebenzisa isistimu yamandla ehlukile kune-cardio yakudala evamile, engayenza izizwe iqine kakhulu, kusho uNovak. "Uhlelo lwe-phosphagen energy yilokho umzimba olusebenzisela ukuqhuma kwamandla okusheshayo nangama-bout amafushane ahlala ngaphansi kwemizuzwana engama-30.Ama-molecule asetshenziselwa ukuhlinzeka amandla walolu hlobo lokuzivocavoca (okuthiwa i-creatine phosphate) ayatholakala. Akumangazi lokho uma ucabanga ukuthi amandla avelaphi. (Uma ufuna ukuqeqesha izitebhisi ngokuqondile, zama lokhu kuvivinya izitebhisi eziphelele zomzimba ukuze uthole ukuqhuma kwe-HIIT cardio.)

Nayi isilinganiso esingcono sokuqina.

Iphuzu eliyinhloko? Cishe uzohlala uthola okungenani * ukukhathala kancane * ukukhuphuka izitebhisi empilweni yakho yansuku zonke, futhi akusho noma yini ephawulekayo ukuthi ulunge kangakanani noma cha. Okuzuzisa kakhulu, ochwepheshe bathi, kukuthatha isikhathi esingakanani ukuthi ululame. Njengoba uqine, isikhathi esincane esizosithatha ukuze umzimba wakho ubuyele esimweni sawo esivamile ngemva kokusebenzisa amandla. "Njengoba wakha imisipha yenhliziyo nemisipha yamathambo ngokuzivocavoca umzimba, uzobona isikhathi sakho sokululama kwesilinganiso senhliziyo sifushane," kusho uKennihan. "Inhliziyo yakho iba ngempumelelo kakhudlwana futhi imisipha yakho ithola ukuphakelwa okukhulu kwegazi elinomoya-mpilo ngokufinyela ngakunye, ngakho inhliziyo yakho ayidingi ukusebenza kanzima. Njengoba wandisa isikhathi kanye nenani osebenza ngalo, lokho kuhumushela enhliziyweni enempilo lapho awusebenzi. " Ngakho-ke uma lowo muzwa ovunguzayo phezulu ezitebhisini uyakukhathaza, singaphakamisa ukuthi uphindaphinde uhlelo lwakho lokuzivocavoca.

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