Kungani Ukungaphakamisi Isisindo Kunganginiki I-Post-Workout Endorphin Rush Engiyifunayo?

-Delile

• Ama-WTF Ingabe ama-Endorphins noma kunjalo?
• Kungani Ama-Endorphons MIA Egumbini Lesisindo?
• KULUNGILE, Kepha Ngibathola Kanjani?
• Buyekeza kwe-

Ama-endorphin okuzivocavoca-uyazi, lowo muzwa ngemva kwekilasi lokujija eliqinile noma ukugijima kanzima okwenza uzizwe njengo-Beyoncé ngesikhathi sombukiso we-Superbowl halftime- ufana ne-elixir eyisimangaliso yesimo sakho sengqondo nomzimba.

Kodwa ngezinye izikhathi lokho kugijima kungase kube nzima uma ungenzi i-cardio; uya ejimini, qala ukungena endaweni yakho ngezisindo zamahhala, kodwa ungalokothi uthole lowo muzwa ongaphezulu komhlaba. Yini enikezayo?

Ama-WTF Ingabe ama-Endorphins noma kunjalo?

Ama-endorphin okuzivocavoca ngokuyisisekelo ayimpendulo yomzimba wakho ekucindezelekeni kokuzivocavoca, kusho i-Trainerize kinesiologist nomqeqeshi wezokudla uMichelle Roots. Kungakho ukugijima kwemizuzu emihlanu mhlawumbe kungeke kukunikeze i- "high" - akuphazamisi i-homeostasis yomzimba wakho (noma izinga lokusebenza okujwayelekile) ngokwanele ukuyithumela kumodi yokulwa noma yokundiza. Uma usufinyelele kuleli zinga lokucindezeleka, umzimba wakho ukhipha ama-hormone aqeda izinhlungu (ama-endorphins e-AKA) ukuzola umzimba wakho nokunciphisa izinga lokucindezeleka. Kungakho uthola lowo moya wesibili ngesikhathi sokugijima, lapho usuka "usuphelile yini?" ukuthi "lokhu empeleni uhlobo oluhle!" (Kunokuningi okufanele ukwazi mayelana nesayensi ngemuva kokuphakama komgijimi wakho.)

Kungani Ama-Endorphons MIA Egumbini Lesisindo?

Okokuqala, yonke impendulo yomzimba ekucindezelekeni yehlukile, kusho uRoots, kepha isitayela sakho sokuzivocavoca kungenzeka sisole. Uma ungadluli umzimba wakho kuleyo nkinga yokucindezeleka, ngeke uzizwe kunesidingo sokukhipha lawo ma-endorphin, futhi ngeke uthole i-buzz ejabulisayo, kusho uRoots. Lokho kusho ukuthi ungahle ungaphakamisi ngokwanele noma uthathe amakhefu okuphumula amade kakhulu.

"Uma uhleli ebhentshini, uthatha ama-selfie ambalwa futhi wenza ama-bicep curls ambalwa, awukhuphuli izinga lenhliziyo yakho futhi awubangeli ukucindezeleka emzimbeni njengokuthi, ukugijima kwemizuzu engama-30, "kuchaza uRoots.

Esinye isikhubekiso: ukuhamba ngomkhuba ofanayo wokuzivocavoca, kaninginingi. Uma uhlala uphakamisa izinsimbi ezifanayo futhi wenza ukunyakaza okufanayo, umzimba wakho uvumelane nakho, ngeke usazizwa ucindezelekile ngaleyo ndlela, futhi ngeke udinge ukukhulula lawo ma-endorphin, usho kanjalo. (Zama la mandla anzima, avunyiwe ngumqeqeshi esikhundleni salokho.)

Kodwa-ke, ngenxa yokuthi awutholi ukuxhamazela okukhulu kuwo wonke amaphampu akusho ukuthi ukuzivocavoca kwakho akukuniki izinzuzo. I-Roots igcizelela ukuthi konke kuncike ezinhlosweni zakho zokuqeqesha: "Uma umgomo wakho uwukwakha imisipha, uzokwenza umsebenzi wakho uhlelwe ngendlela engase ikubize usuku lapho uphakamisa isisindo, uhlezi esihlalweni. ” (PS Ingabe ukuqeqeshwa kwamandla kanye ngesonto kwenza noma yini?)

KULUNGILE, Kepha Ngibathola Kanjani?

Kwesinye isikhathi ubukade unosuku olunzima emsebenzini, i-bae yakho iba shady, noma umuntu ohlala naye ekuqhubela phambili ngodonga, futhi udinga ukuzivocavoca okuhle, okunzima, nokukhuthaza imizwa.

"Uma uzivocavoca ngoba ufuna ukukhiqiza lokho kukhululwa kwe-endorphin futhi uzizwe ujabule ngemva kwalokho, kufanele ulungise ukujima kwakho eduze nalokho. Ukubheja kwakho okuhle kungaba into efana nesibhakela, ama-sprints, noma i-HIIT, ezocindezela ngempela umzimba wakho. "kusho uMpande. "Noma ufuna ukuphakamisa izinsimbi ezisindayo, engeza i-cardio phakathi kokunyakaza kwamandla, noma wenze izivivinyo ezibandakanya amaqembu amaningi emisipha noma ukuzivocavoca umzimba ngokugcwele. Ngaleyo ndlela awugcini nje ngokwakha amandla, kodwa futhi ukhuphula nenhliziyo yakho."

Uthi ungazama ukunyakaza okuyinkimbinkimbi njengokucindezela i-squat, i-barbell squat, i-burpee ene-push up, i-cable row ne-squat, noma i-pull-up ukuthola amathani emisipha, ucindezele umzimba ngokwengeziwe, futhi usondele kulowo mlilo okhipha i-endorphin . (Futhi zama lezi Izindlela Ezi-5 Ezihlakaniphile Zokuhlela Ukuqeqeshwa Kwakho Amandla.)

Enye indlela enhle yokuvimbela i-halfass, i-endorphin-less Workout ukuba nomgomo engqondweni.Uma ugijima, imvamisa uzimisele ukugijimela inani elithile lemizuzu noma amamayela, okuphoqa ukuthi udlulele futhi ufike kuleso simo esicindezelayo lapho uthola khona okuphezulu. Kodwa-ke, ejimini, ungahle ulingeke ukuthi uphumule isikhathi eside futhi unamathele ezinsimbini ngoba unenketho yokwenza kube lula. “Uma unenhloso engqondweni, ugxila kakhudlwana futhi uzozicindezela kancane kancane futhi wandise ingcindezi emzimbeni,” kusho uRoots. Ezinye iziphakamiso zakhe: Faka umculo ekuzivocavoca kwakho noma zama okusha ngokuphelele.

Ngakho-ke uma ungakutholi lokho kushesha ngesikhathi wonke umuntu ukujima, kulungile, kodwa kungase kube uphawu lokuthi ungakhuphula umfutho. Futhi uma udubula lowo muzwa wegolide? Phuma uqonde ngqo ukugijima noma ku-spin studio, ngoba leyo yindlela esheshayo yalawo mavayibhu amahle.

Buyekeza kwe-