Kungani Ukugijima Kuzwakala Kunzima Kangaka Ngemva Kokuthatha Isikhathi esithile

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Ugijime i-marathon enyangeni edlule, futhi kungazelelwe awukwazi ukugijima amamayela angu-5. Noma uthathe amasonto ambalwa ezikhathini zakho ezijwayelekile zeSoulCycle, futhi manje ukwenza ikilasi lemizuzu engu-50 kunzima njengesihogo.

Akulungile neze, kepha yindlela okuhle ngayo i-biology bi. Ngemuva kwakho konke, kuzo zonke izinto ukuqina komzimba, uqeqesha noma uvimbele. Lokho kubonakala kuyiqiniso ikakhulukazi uma kukhulunywa nge-cardio.

"Izinzuzo zokuqeqeshwa kwenhliziyo zihamba kancane kunalezo zokuqeqeshelwa amandla, okusho ukuthi zenzeka ngokushesha futhi zisheshe zisheshe," kuchaza uMark Barroso, uC.P.T., umqeqeshi ozinze eNew Jersey nomqeqeshi weSpartan SGX. “Uma ukuqeqeshwa kwenhliziyo nemithambo yegazi sekumisiwe amasonto amabili kuya kwamane, ungase ubone ukuncipha kwekhono lakho lokuphefumula, i-VO2 max [isilinganiso esiphezulu somoya-mpilo ongawuthatha umzimba wakho futhi uwusebenzise ngomzuzu owodwa], futhi umzimba wakho uzokhathala kalula. "

Yini enikezayo? Konke kuncike ezinguqukweni zezinto eziphilayo ezenzeka emzimbeni wakho lapho wenza umsebenzi wakho ozikhethele wona. "Ngokuqeqeshwa okukhuthazelayo, akudingeki ukuthi sishintshe kakhulu ukwakheka kwemizimba yethu ukuze sikwazi ukukwenza," kusho uBarroso. (I-FYI, ngokuqeqeshwa kwamandla, ngokuvamile kudinga ukuthatha okungenani amasonto ayisithupha ngaphandle kokusebenza kwakho ukuze ubone ukuncipha kwemisipha, i-tendon, nosayizi we-ligament namandla.) "Sidinga kuphela ukufundisa imizimba yethu ukuletha nokusebenzisa kahle umoya-mpilo futhi substrates nokuhambisa imikhiqizo kadoti, "usho kanje. Lezo zibopho ziwela kakhulu kuma-enzyme namahomoni e-metabolic, asabela kakhulu ekuzilolongeni kwe-aerobic-noma ukuntuleka kwakho.

Eqinisweni, uChris Jordan, CSCS, CPT, umqondisi wokuzivocavoca umzimba eJohnson & Johnson Human Performance Institute, uphawula ukuthi kungakapheli ngisho amasonto amabili, umsebenzi wama-enzyme wokucubungula umoya-mpilo emisipheni yomzimba uyehla futhi imisipha iqala ukubamba kancane kancane i-glycogen, uhlobo olugciniwe lomzimba wakho lwama-carbohydrate. Kunokwehla kwenani nokuhlushwa kwama-capillaries egazi emisipheni yakho, okusiza ukuletha umoya-mpilo emisipheni yakho nokukhipha imfucuza efana ne-hydrogen ions, usho kanjalo.

Thatha eyodwa Ukudla okunomsoco, umzimba kanye nezifo zenhliziyo funda. Abantu abadala banamathele emikhubeni ejwayelekile ye-cardio izinyanga ezine ziqonde, base bethatha ikhefu lenyanga yonke. Balahlekelwe cishe yizo zonke izinzuzo zabo ze-aerobic. Ukuthuthuka kwabo ekuzweleni kwe-insulin kanye namazinga we-HDL (okuhle) cholesterol nakho konke kodwa kwanyamalala.

Uma ufuna ukubheka ohlangothini oluqhakazile, noma kunjalo, abawatholanga amafutha esisu abelahlekile ngenkathi beziqeqesha. Futhi amazinga abo egazi ahlala ehlolile.

Ngakho-ke ingabe ikhona indlela yangempela yokugcina i-cardio yakho ilungile ngenkathi uthatha ikhefu ekusebenzeni kwakho okujwayelekile kokushaya kwenhliziyo? (Lelo holide ngeke lizithathe, uyazi.)

UJordan uthi ukugcina ukuqina kwe-cardio kudinga ubuncane bezinsuku ezintathu ngesonto lokuqeqeshwa okunamandla. (Amandla emisipha namandla kungagcinwa kancane njengosuku olulodwa ngeviki.) Lokho cishe kungaphezu kwalokho obukuthembile, kodwa futhi isikhathi esincane kakhulu kuneso osichithe uziqeqeshela lowo hafu wemarathon. (Cabanga ngelinye lamadolobha amahle kakhulu labagijimi eholidini lakho elilandelayo.)

Ekugcineni, noma kunjalo, impilo iyenzeka futhi uzodinga ikhefu elenziwe ngasikhathi sinye noma kwesinye - lokho kulungile. Into ebaluleke kakhulu ukungavumeli ukukhungatheka kwe- "ukuqala kabusha" kukuvimbe ekuphindeni ubuyele ohlelweni lwakho. Ngemuva kwakho konke, ngenkathi kungathatha noma yikuphi kusuka emavikini kuya ezinyangeni ukwakha i-cardio yakho ibuyele emuva, yona intando ngokungangabazeki kuthatha umsebenzi omncane kunalokho owawenza ngesikhathi sokuqala, uJordan uthi.

Manje phuma lapho ugijime.

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