Ingabe Kulungile Ukuzivivinya Lapho Ugula?

-Delile

• Lapho Ukuzivivinya Ngenkathi Ugula Kulungile
• Lapho Ufanele * Usebenze Lapho Ugula
• Izinyathelo okufanele uzithathe lapho usebenza ngaphandle ngenkathi ugula
• Buyekeza kwe-

Kwabanye abantu, ukuthatha usuku noma izinsuku ezimbili ejimini akuyona inkinga (futhi mhlawumbe nesibusiso). Kodwa uma wenza ngokwethembeka i-#yogaeverydamnday noma ungakwazi ukweqa ikilasi le-spin, cishe uyazibuza ukuthi kufanele yini uzilolonge ngomkhuhlane noma cha. Nakhu okudingeka ukwazi mayelana nokusebenza ngenkathi ugula. (Okuhlobene: Ukujuluka noma Kweqa? Kuzosebenza Nini Futhi Kudlule Nini)

Lapho Ukuzivivinya Ngenkathi Ugula Kulungile

Impendulo emfushane: Kuya ngezimpawu zakho futhi hlobo luni lokujima olwenzayo. "Ngokujwayelekile, uma izimpawu zakho zingaphezu kwentamo, njengomphimbo obuhlungu, ikhala eligijimayo, noma amehlo amanzi, kulungile ukuzivocavoca," kusho uNava Mysore, MD, umhlinzeki wokunakekelwa okuyinhloko kanye nomqondisi wezokwelapha e-One Medical e-NYC. Kodwa-ke, uma uhlangabezana nezimpawu endaweni yesifuba nangaphansi, njengokukhwehlela, ukukhwehlela, uhudo, noma ukugabha, kungcono uthathe ikhefu, kusho uDkt. Mysore. Futhi uma unemfiva noma uphefumula kanzima, yeqa nakanjani.

Ngakho-ke, ukuthi kufanele usebenze noma ungasebenzi ngamakhaza ngokuphelele kuncike ezimpawu zakho ngalolo suku olunalelo gciwane — ngoba umngani wakho unamandla ekilasini le-HIIT ngenkathi ehogela akusho ukuthi nawe kufanele.

Lokho kusho, awusile uma ucabanga ukuthi ukuzilolonga ngenkathi ugula kukwenza uzizwe sengathi usekunyuseni; ungasola lawo ma-endorphin asemuva kokuzivocavoca ngokujaha kwesikhashana "Ngizizwa ngingcono" ngemuva kokubila izithukuthuku. Lokho akusho ukuthi kuhle kuwe ngokuhamba kwesikhathi, noma kunjalo. Cabanga ngale ndlela: Umzimba wakho udinga ukusebenzisa yonke imithombo yawo yokulapha ukwelapha, kuchaza uStephanie Gray, D.N.P., umhlengikazi nongumbhali Ipulani Yakho Yesikhathi Eside. Uthi: “Lapho ubhekene nesifo esikhulu, ukuvivinya umzimba ngamandla kungakwelula ukululama kwakho. (Okuningi kulokho lapha: Ukuthi Umsebenzi Onzima Ngempela Ungakwenza Ugule)

Lapho Ufanele * Usebenze Lapho Ugula

Nakhu okubambekayo: Izinhlobo ezithile zokuzilolonga—njengokuhamba, ukuzilula, kanye ne-yoga elula—empeleni zingasiza ekudambiseni izimo ezithile ezinjengomkhuhlane, amajaqamba, noma ukuqunjelwa.

“Ukuzivocavoca umzimba okunesizotha kukhuthaza ukugeleza kwegazi futhi kunciphisa nengcindezi emzimbeni, kwenze ukuthi usebenze kanzima ukulwa nezifo,” kuchaza uGrey. Futhi uma uqunjelwe kancane ukuya kokuphakathi, ukuhambahamba kungasiza ukubuyisela isimiso sakho sokugaya ukudla, kusho uDkt. Mysore.

Futhi, ukushisa kungase kukusize uzizwe ungcono—nge-caveat. “Umqondo wokuthi ‘ungawukhipha umjuluko’ uyinganekwane yamakhosikazi amadala—awukwazi ‘ukulikhipha umjuluko’ igciwane,” kusho uDkt. Mysore. "Kodwa-ke, uma uzizwa uminyene futhi ukushisa kwe-sauna noma isigaba esishisayo se-yoga kukusiza ukuthi uphefumule kalula, kuhle lokho." (I-BTW, nali iqiniso lokuthi ungabila yini utshwala noma cha.)

Kungasiza futhi ekuvikeleni ukutheleleka okuzayo: Ucwaningo olulodwa lwango-2017 luthole ukuthi izindawo zokugeza "ezivamile" ze-sauna zisize ukunciphisa ubungozi bezimo zokuphefumula njenge-asthma noma i-pneumonia. (Okuningi lapha: Ingabe Amakilasi Wokuqina Okushisayo Empeleni Angcono?) Futhi, ukuzivocavoca umzimba, kusiza ekwakheni amasosha omzimba wakho, kunezela uDkt. Mysore."Ukuzivocavoca kathathu noma kane ngesonto (imizuzu engama-30 kuya kwengama-40 yokuzivocavoca) kuzosiza umzimba wakho ukuthi ulwe nokugula kanye nokutheleleka ngesikhathi sasebusika," esho.

Kubalulekile ukuqaphela ukuthi uma usebenza nomkhuhlane, ezinye izimo ze-yoga (cabanga: inja ebheke phansi) zingase ziholele ekuminyaniseni kwamakhala nokungaphatheki kahle, kusho uGrey. Uma kunjalo, yeqa, bese uphumule ku-sauna eshisayo esikhundleni salokho. Futhi uma uhlangabezana nesifo sohudo, kungenzeka ukuthi usuvele uphelelwe amanzi emzimbeni, ngakho-ke gwema ukujuluka, okungadala izimpawu zakho zibe zimbi kakhulu, kusho uDkt. Mysore. (Okuhlobene: Lena Indlela Engcono Kakhulu Yokulwa Nomkhuhlane)

Uma ukhetha ukuzivocavoca ngenkathi ugula, kunamafulegi ambalwa abomvu okufanele uwabuke: Uma imisipha yakho izizwa ikhathele futhi ibuhlungu, uma ukuphefumula kwakho kungasebenzi, noma uma uzizwa ukhathele futhi ubuthakathaka, yima uye ekhaya, uthi .

Izinyathelo okufanele uzithathe lapho usebenza ngaphandle ngenkathi ugula

Khumbula: Akukhona ngawe kuphela. "Uma usuleleka ngegciwane, ukukhwehlela, noma umkhuhlane, hlonipha labo abaseduze nawe-khululeka uhlale ekhaya," kuphakamisa uGray. Futhi, izindawo zokuvivinya umzimba akuzona izindawo ezihlanzeke kakhulu futhi ukuzivakashela ngenkathi ugula kuyingozi kakhulu njengoba amasosha akho omzimba esevele ekhokhiswa intela.

Uma ungaphansi kwesimo sezulu, kuwumqondo ongcono ukuyozihambela phandle noma ukuzivocavoca ekhaya uma kungenzeka, kusho uDkt. Mysore. Kepha uma ushaya ijimu, qiniseka ukuthi usula imishini, uvale umlomo wakho uma ukhwehlela noma uthimula, futhi ungamshiyi uKleenex edindilize.

Uma usebenza ngomkhuhlane, ufuna futhi ukulungisa umzimba wakho ngokuwunikeza imisoco efanele kanye ne-hydration ngaphambi kokuzivocavoca. Phuza amanzi amaningi, futhi ucabangele amanzi kakhukhunathi noma wengeze impushana ye-electrolyte emanzini akho lapho ugula,” kusho uGrey. I-capsule yekhwalithi ephezulu ye-multivitamin-kanye nemisoco efana ne-magnesium, i-zinc, i-vitamin C-yinhle kakhulu ukuyengeza esimisweni sakho.

Iphuzu lokugcina: "Ngiyazi ukuthi kungase kube nzima ukuthi amagundane e-gym ehlise ijubane, kodwa ngokuvamile awusizo kakhulu hhayi vivinya umkhuhlane. Umzimba wakho uzokwazisa futhi ukwamukele ukuthatha ikhefu," kusho uDkt. Mysore. Uma wesaba ukulahlekelwa #gainz yakho, ungakhathazeki kakhulu-uzoba ngcono futhi ubuyele kukho ngaphambi kokuba uqale. ulahlekelwe yinoma iyiphi i-cardio noma amandla.

Buyekeza kwe-