Takulandirani kuno, gawo la sabata iliyonse komwe owerenga amatha kutumiza mafunso azaumoyo a tsiku ndi tsiku pa chilichonse kuyambira sayansi ya matenda a hangovers mpaka zinsinsi.
za ululu wa msana. Julia Belluz adzafufuza kafukufukuyu ndikufunsana ndi akatswiri m'mundawu kuti apeze momwe sayansi ingatithandizire kukhala ndi moyo wachimwemwe komanso wosangalala.
miyoyo yathanzi.
Is kuthamangaKodi kuchita masewera olimbitsa thupi ndi njira yabwino kuposa kuyenda, popeza kuthamanga kungayambitse kuvulala kwambiri?
Ku Vox, amakhala pafupi ndi mtolankhani wa zaumoyo Sarah Kliff, yemwe amaphunzitsa masewera a half-marathon ndi triathlon, ndipo anthu ambiri amasunga nthawi yogula zinthu.
Sarah nayenso anali ndi vuto la plantar fasciitis komanso kusweka kwa minofu. Nthawi zina, amavala nsapato zothamanga movutikira kwa miyezi ingapo chifukwa zina zonse zimamupwetekanso.
kwambiri, ndipo anavala chibangili chachikulu chabuluu pa mwendo wake wakumanzere kuti chithandize kubisa ming'alu yaying'ono m'mafupa a phazi lake yomwe inabwera chifukwa cha kuwonongeka kwambiri.
M'njira zambiri, Sarah ndi chitsanzo chabwino kwambiri cha momwe mungaganizire za ubwino ndi zoopsa zothamanga poyerekeza ndi kuyenda. Kuthamanga kuli ndi ubwino waukulu pa thanzi kuposa
kuyenda (Sarah ndi wathanzi kwambiri), komanso kumakhala ndi chiopsezo chachikulu chovulala (onani chogwirira phazi cha Sarah).
Ndiye ndi zotsatira ziti zomwe zimalamulira? Kuti adziwe, choyamba anafufuza "mayesero owongolera mwachisawawa" ndi "ndemanga zokhazikika" pakuthamangakuyenda, ndi kuchita masewera olimbitsa thupi
paPubMedthanzi (injini yosakira yaulere yofufuzira zaumoyo) ndi muGoogle Scholar.Ndinkafuna kuona umboni wabwino kwambiri — mayesero ndi ndemanga
amuyezo wagolide— anatero ponena za zoopsa ndi ubwino wa mitundu iwiriyi ya masewera olimbitsa thupi.
ZOFANANATimapangitsa masewera olimbitsa thupi kukhala ovuta kwambiri. Umu ndi momwe mungachitire bwino.
Zinali zoonekeratu nthawi yomweyo kuti kuthamanga kungayambitse kuvulala kwambiri, ndipo chiopsezo chimawonjezeka pamene mapulogalamu othamanga akuchulukirachulukira. Kafukufuku wapeza kuti othamanga apeza kuti kuthamanga kungayambitse kuvulala kwambiri.
ali ndi chiwopsezo chachikulu cha kuvulala kuposa oyenda pansi (kafukufuku wina adapeza kuti anyamata omwe amathamanga kapena kuthamanga anali ndi chiopsezo chachikulu cha 25 peresenti cha kuvulala kuposa oyenda pansi), ndipo
kuti ma ultramarathoners ali pachiwopsezo chachikulu. Kuvulala kwakukulu komwe kumachitika chifukwa chothamanga ndi monga matenda a tibia stress, kuvulala kwa tendon ya Achilles, ndi plantar fasciitis.
Ponseponse, anthu opitilira theka omwe amathamanga adzavulala chifukwa chochita izi, pomwe chiwerengero cha oyenda pansi omwe adzavulala ndi pafupifupi 1.
Chochititsa chidwi n'chakuti, zikuwoneka kuti mutha kuyenda mosalekeza popanda chiopsezo chowonjezeka chodzivulaza.
Sizingakhale zodabwitsa kuti kuthamanga kumavulaza anthu. Monga momwe kafukufukuyu adafotokozera, "Kuthamanga kumapanga mphamvu zochitira zinthu pansi zomwe zimakhala pafupifupi nthawi 2.5 za thupi."
kulemera, pomwe mphamvu ya mphamvu ya nthaka poyenda imakhala yofanana ndi kulemera kwa thupi kowirikiza 1.2.” Mulinso ndi mwayi wopunthwa ndi kugwa pamenekuthamangakuposa momwe ulili
panthawi yoyenda.
Anaphunziranso za ubwino wodabwitsa wa kuthamanga mwachangu: Ngakhale mphindi zisanu kapena khumi patsiku zothamanga pa liwiro la makilomita 6 pa ola limodzi zingachepetse kuthamanga kwa magazi.
chiopsezo cha imfa chifukwa cha matenda a mtima ndi zifukwa zina. Anthu othamanga apezeka kuti amakhala ndi moyo wautali kuposa anthu osathamanga ngakhale atasintha zinthu zina.
— kusiyana kwa zaka 3.8 kwa amuna ndi zaka 4.7 kwa akazi.
Komabe, kafukufuku wapeza kuti kuyenda kumabweretsanso ubwino waukulu pa thanzi. Kafukufuku wina akusonyeza kuti mungathe kutalikitsa moyo wanu ndikupewa matenda.
pongoyenda — ndipo kwambiri, zimakhala bwino.
Kafukufuku wonsewu, ngakhale kuti anali wothandiza, sanapereke mfundo zomveka bwino ngati kuthamanga kapena kuyenda kunali kwabwino kwa inu. Choncho ndinafunsa ena mwa iwo.
Ofufuza otsogola padziko lonse lapansi pankhani imeneyi. Kodi atsimikiza kuti chiyani? Muyenera kuganizira za kusiyana kumeneku.
“Kuthamanga pang'ono kumatalikitsa moyo kuposa kuyenda,” anatero Peter Schnohr, katswiri wa matenda a mtima yemwe wafufuza mbali zambiri za masewera olimbitsa thupi komanso
thanzi. Mawu ofunikira pamenepo ndi “moyenera.” Schnohr anachenjeza za kafukufuku watsopano yemwe akubwera kuti kuchita masewera olimbitsa thupi ambiri kwa nthawi yayitali (monga triathlon
maphunziro) angayambitse mavuto a mtima. Ponseponse, pali mgwirizano wofanana ndi U pakati pa kuthamanga ndi imfa, adatero. Kuchepa kwambiri sikuthandiza thanzi, komanso
zambiri zingakhale zovulaza.
"Njira yabwino kwambiri ndi masiku awiri kapena atatu pa sabata, pang'onopang'ono kapena pa avareji"
[Njira] yabwino kwambiri ndi masiku awiri kapena atatu othamanga pa sabata, pang'onopang'ono kapena pamlingo wapakati,” analangiza Schnohr. “Kuthamanga tsiku lililonse, pa liwiro lothamanga, zambiri
Kuthamanga maola oposa anayi pa sabata sikwabwino kwenikweni.” Ndipo kwa iwo omwe sakonda kuthamanga, iye anati, “Kuyenda mofulumira, osati pang'onopang'ono, kumawonjezera moyo. Sindingathe kudziwa kuchuluka kwake.”
Wofufuza wa ku Netherlands, Luiz Carlos Hespanhol, adanenanso kuti nthawi zambiri, kuthamanga kumangobweretsa phindu pa thanzi kuposa kuyenda. Kafukufukuyu, wa
Mwachitsanzo, adapeza kuti kuthamanga kwa mphindi zisanu patsiku kuli kopindulitsa ngati kuyenda kwa mphindi 15. Hespanhol adatinso patatha chaka chimodzimaphunziromaola awiri okha
Sabata iliyonse, othamanga amachepetsa thupi, amachepetsa mafuta m'thupi lawo, amachepetsa kugunda kwa mtima wawo wopumula, komanso amachepetsa triglycerides m'magazi awo (mafuta m'magazi). Palinso
umboni wakuti kuthamanga kungakhale ndi zotsatira zabwino pa kupsinjika maganizo, kuvutika maganizo, ndi mkwiyo.
Ngakhale zili choncho, Hespanhol sanali wolimbikitsa kuthamanga kwathunthu. Kuyenda bwino kungakhale ndi ubwino wofanana, adatero. Chifukwa chake pankhani yothamanga poyerekeza ndi kuyenda, kwenikweni
zimadalira zomwe mumakonda komanso zomwe mumakonda: “Munthu angasankhe kuyenda m'malo mothamanga ngati njira yochitira masewera olimbitsa thupi kutengera zoopsa zomwe zingachitike chifukwa chovulala, popeza kuyenda ndi
"Kuthamanga sikuopsa kwambiri kuposa kuthamanga," anafotokoza. Kapena m'malo mwake: "Munthu angasankhe kuthamanga chifukwa ubwino wa thanzi ndi waukulu ndipo umabwera mwachangu, pakapita nthawi yochepa."
nthawi.
Kubwerezabwereza: Kuthamanga kumawongolera thanzi lanu bwino kwambiri kuposa kuyenda ndipo kumapindulitsa kwambiri pa thanzi nthawi iliyonse yomwe mumagwiritsa ntchito. Koma ngakhale pang'ono chabe
Kuthamanga kumabweretsa chiopsezo chachikulu cha kuvulala kuposa kuyenda. Ndipo kuthamanga kwambiri (monga, maphunziro a ultramarathon) kungakhale koopsa, pomwe kuyenda sikuli koyenera.
Kodi izi zikutisiya kuti? Ofufuza onse ochita masewera olimbitsa thupi akuwoneka kuti akugwirizana pa chinthu chimodzi: kuti njira yabwino kwambiri yochitira masewera olimbitsa thupi ndi yomwe mungachitedi. Chifukwa chake yankho
Funso loti kuthamanga ndi kuyenda mwina zingasiyane malinga ndi munthu. Ngati mumakonda chimodzi kuposa china, pitirizani ndi zimenezo. Ndipo ngati mukufunaakadalisindingathe kusankha,
Hespanhol anapereka lingaliro ili: “Bwanji osachita zonse ziwiri — kuthamanga ndi kuyenda — kuti mupeze zabwino zonse?”
Nthawi yotumizira: Marichi-19-2021
