Ingabe Ukuzivivinya Kwakho Okunzima Ngempela Kuyakugulisa?

-Delile

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Uyasazi isikhathi lapho uvuka ekuseni ngemva kokujima okunzima ngempela futhi uyaqaphela ukuthi ngenkathi ulele, othile washintsha umzimba wakho ovamile osebenza ngomunye oqinile njengokhuni futhi obuhlungu ukuhambisa intshi? (Ngiyabonga, usuku lomlenze.) Yebo, sikhuluma ngalokho okuhlangenwe nakho okubuhlungu njengesihogo kwe-DOMS-ukubambezeleka kokuqala kokuqaqamba kwemisipha-okungenzeka ukuthi uke wakuthola ngemuva kokuzivocavoca okukhathazayo.

Kodwa uma uke wehliswa umkhuhlane noma umkhuhlane ngemuva nje kwesinye salezi zikhathi zokululama ezibuhlungu kakhulu, uyazi ukuthi umuzwa ongakhululekile wokuthi "Ngiyafa ngaphakathi" ubonakala usakazeka ngqo usuka emisipheni yakho uye ekhaleni, amaphaphu, amasinusi, nomphimbo. Kufana nokuthi umzimba wakho uzifaka ubuthi uqobo ukukujezisa ngokukusebenzisa ukuzilolonga okunjalo kwasekuqaleni. (Okuhlobene: Izigaba eziyi-14 zokuba Sore Ngemuva kokuzivocavoca)

Kodwa ingabe lokho kuyinto yangempela? Ungakwazi ngempela ube buhlungu uze uzigulise?

Kuyavela ukuthi kunombono owamukelwa kahle wokuthi ukuvivinya umzimba isikhathi eside, okukhulu kuholela esikhathini esifushane somzimba omzimba obuthakathaka, ngokusho kwendatshana entsha eshicilelwe ku Ijenali ye-Applied Physiology. Kwaqala ekuqaleni kwawo-1990 ngocwaningo luka-David Nieman, Ph.D., owethula "ijika elimise okwe-J" ephakamisa ukuthi ukuvivinya umzimba okusesilinganisweni okuvamile kungase ukuncipha ubungozi bokutheleleka okuphezulu kokuphefumula (aka umkhuhlane ovamile), ngenkathi ukuzivocavoca umzimba njalo kungahle ukwanda ingozi yalezi zifo. Ngenxa yokuthi izingxenye eziningi zesistimu yakho yokuzivikela ezifweni zishintsha ngokushesha ngemva kokusebenza kanzima ngokomzimba, leli "fasitela elivuliwe" lokungatheleleki komzimba okushintshiwe (elingase lihlale phakathi kwamahora amathathu nezinsuku ezintathu) linganikeza amagciwane namagciwane ithuba lokugadla, ngokocwaningo lwango-1999 olwanyatheliswa ku- Imithi Yezemidlalo.

Futhi ucwaningo lwakamuva luyaqhubeka nokusekela lo mbono wokuthi ukujima okunzima kakhulu kuzokwehlisa uhlelo lwakho lokuhlala unempilo. Ucwaningo lwabagibeli bamabhayisikili besilisa abayi-10 bathola ukuthi isikhathi eside sokuzivocavoca okukhulu (kulokhu, amahora amabili wokuhamba ngebhayisikili kanzima) kuthuthukisa okwesikhashana ezinye izici zokusabela kwamasosha omzimba (njengezibalo ezithile zamangqamuzana egazi amhlophe), kodwa futhi kunciphisa isikhashana okunye. ezinye izinto eziguqukayo (njengomsebenzi we-phagocytic, inqubo umzimba wakho oyisebenzisayo ukuzivikela ezinhlayiyweni zemvelo ezithathelwanayo nezingenagciwane nokususa amaseli angafuneki), ngokusho kocwaningo lwango-2010 olushicilelwe ku Isivivinyo Sokuzivocavoca Ngokuzivocavoca umzimba. Ukubuyekezwa kwezifundo ezifanele ezishicilelwe ngo-2010 nakho kwathola ukuthi ngokulinganisela ukuzivocavoca kungase kuholele ekuthuthukisweni kwamasosha omzimba kanye nokuphendula okulwa nokuvuvukala, okuthuthukisa ukutholakala kwezifo ezibangelwa amagciwane okuphefumula, kuyilapho kakhulu ukuzivocavoca umzimba kungashintsha ukuphendula komzimba ngendlela enikeza amagciwane ithuba lokuma kangcono. Futhi uma uzivocavoca kanzima izinsuku ezimbili zilandelana, ungase ubone uhlobo olufanayo lomphumela; Ucwaningo olwenziwe ngabakwaCrossFitters luthole ukuthi izinsuku ezimbili ezilandelanayo zokusebenza ngamandla kweCrossFit empeleni zicindezela ukusebenza komzimba okujwayelekile, ngokusho kocwaningo lwango-2016 olushicilelwe ku Imingcele kuPhysiology.

"Ukuvivinya umzimba isikhathi eside kuhle kakhulu kuwe: kunciphisa ukuvuvukala emzimbeni wakho wonke futhi kukwenza ube sesimweni esingcono kakhulu ngokombono wenhliziyo, umbono wamaphaphu, kanye nombono wokuvuvukala," kusho uPurvi Parikh, MD, i-allergist/immunologist. ne-Allergy & Asthma Network. "Kodwa esikhathini esifushane, ngemuva nje kokuzivocavoca okukhulu, kuzobeka umthwalo emzimbeni wakho, futhi uzoba nokuvuvukala okuningi emisipheni yakho, esifubeni sakho, nakuyo yonke indawo, ngoba kungumsebenzi okhandlayo ngempela."

Into ukuthi, ngenkathi umbono wamukelwa kahle futhi wenza umqondo omkhulu, sisadinga ucwaningo oluningi ukufakazela kahle ukuthi kwenzekani. Ngemuva kwakho konke, awukwazi ukubeka abantu ngokuzivocavoca okunzima bese ubaphoqa ukuba bashintshane ngamathe nomuntu okhasa ngamagciwane egameni lesayensi. "Kungaba nzima (futhi kungabi ngokokuziphatha okuhle) ukwenza ucwaningo lapho abantu bevezwa khona yizifo ezithathelwanayo ngemuva kokuzivocavoca," kusho uJonathan Peake, ongumbhali wombhali wale ndatshana esanda kushicilelwa ku Ijenali Ye-Physiology Esetshenzisiwe.

Ngakho-ke ngenkathi umsebenzi wakho we-HIIT onobuhlanya ungaba necala ngokubanda kwakho okukhulu, yithathe ngohlamvu lukasawoti. Usazothola amathani ezinzuzo ekuzivocavoca isitayela se-HIIT, ngakho-ke akufanele ukujikijele ngenkathi ebandayo nemikhuhlane egameni lokuhlala ungenalo igciwane. (Futhi, lokho kusebenza kanzima kumnandi ngokwengeziwe.)

Ukubheja kwakho okuhle ukukhulisa ukugxila kwakho ekululameni nasekukhipheni ubungozi bakho: "Ngisho nangaphandle kokuzivocavoca umzimba, ukungalali nokuxineka kunciphisa amasosha omzimba wakho futhi kukunikeze ekuguleni kusengaphambili, futhi uma ungeza ukujima okunzima ngaphezulu lokho, usengozini enkulu kakhulu, "kusho uParikh.

Eqinisweni, ukulala ngokwanele, ukunciphisa ukucindezeleka kwengqondo, ukudla ukudla okunomsoco, ukugwema ukusilela kwama-micronutrients (ikakhulukazi i-iron, i-zinc, namavithamini A, D, E, B6 no-B12), nokudla ama-carbs ngesikhathi sokuqeqeshwa isikhathi eside kufanele ukusiza ukunciphisa imiphumela emibi yokuzivocavoca okukhulu kumasosha akho omzimba, ngokusho kocwaningo lwango-2013 olushicilelwe ku Imikhawulo Yokukhuthazela Komuntu. Ngakho-ke qiniseka ukuthi uyawunakekela umzimba wakho (ngaphezu kokuchoboza ukusebenzisa kwakho kanzima) futhi uzobe ulungile.

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