Takulandilani kuno, gawo la sabata lomwe owerenga amatha kupereka mafunso athanzi tsiku lililonse pa chilichonse kuyambira sayansi ya hangover mpaka zinsinsi.
kupweteka kwa msana.Julia Belluz asanthula kafukufukuyu ndikukambirana ndi akatswiri pantchitoyi kuti adziwe momwe sayansi ingatithandizire kukhala osangalala komanso osangalala.
moyo wathanzi.
Is kuthamangakwenikweni njira yabwino yochitira masewera olimbitsa thupi kuposa kuyenda, popeza kuthamanga kungayambitse kuvulala kochulukirapo?
Ku Vox, Amakhala pafupi ndi mtolankhani wa zaumoyo a Sarah Kliff, yemwe amaphunzitsa masewera a marathon ndi ma triathlons mosasamala zomwe anthu ambiri amasungirako kukagula golosale.Koma
Sarah nayenso adadwala plantar fasciitis komanso kusweka mtima.Nthawi zina, amangokhalira kuvala nsapato kwa miyezi ingapo chifukwa china chilichonse chimamupwetekanso
kwambiri, ndipo anavalanso zingwe zazikulu zabuluu pa mwendo wake wakumanzere kuti zithandizire ming'alu ya mafupa a phazi lake lobwera chifukwa chong'ambika kwambiri.
Munjira zambiri, Sarah ndi chitsanzo chabwino cha momwe angaganizire zaubwino ndi kuopsa kothamanga motsutsana ndi kuyenda.Kuthamanga kumapindulitsa kwambiri thanzi kuposa
kuyenda (Sarah ndi wokwanira kwambiri), komanso amakhala ndi chiopsezo chachikulu chovulala (onani chingwe cha phazi la Sarah).
Ndiye zotsatira zake zimakhala zotani?Kuti adziwe, adafufuza kaye "mayesero owongolera mwachisawawa" ndi "kuwunika mwadongosolo" pakuthamanga, kuyenda, ndi kuchita masewera olimbitsa thupi
kuPubMedhealth (injini yosaka yaulere yofufuza zaumoyo) ndi inGoogle Scholar.Ndinkafuna kuwona umboni wapamwamba kwambiri - mayesero ndi ndemanga
ndigolide muyezo- ananena za kuopsa kwachibale ndi ubwino wa mitundu iwiri ya masewera olimbitsa thupi.
ZOKHUDZANATimapangitsa masewerawa kukhala ovuta kwambiri.Apa ndi momwe mungakonzere bwino.
Zinali zoonekeratu kuti kuthamanga kungayambitse kuvulala kowonjezereka, ndipo chiwopsezo chimakwera pamene mapulogalamu akuchulukirachulukira.Kafukufuku wapeza kuti othamanga
ali ndi ziwopsezo zovulala kwambiri kuposa oyenda (kafukufuku wina adapeza kuti anyamata omwe amathamanga kapena kuthamanga anali ndi chiopsezo chachikulu cha 25% chovulala kuposa oyenda), ndi
kuti ma ultramarathoner ali pachiwopsezo chokulirapo.Kuvulala kwakukulu kokhudzana ndi kuthamanga kumaphatikizapo tibia stress syndrome, kuvulala kwa tendon Achilles, ndi plantar fasciitis.
Ponseponse, opitilira theka la anthu omwe amathamanga adzakumana ndi vuto linalake pochita izi, pomwe kuchuluka kwa oyenda omwe adzavulala ali pafupi ndi 1.
peresenti.Chochititsa chidwi, zikuwoneka kuti mutha kuyenda mosalekeza popanda chiwopsezo chodzivulaza nokha.
Kuthamanga kumeneko kumapweteka anthu siziyenera kudabwitsa.Monga momwe kafukufukuyu adafotokozera, "Kuthamanga kumatulutsa mphamvu zomwe zimakhala pafupifupi nthawi 2.5 thupi
kulemera kwake, pamene mphamvu yochitira zinthu pansi poyenda ili m’kati mwa 1.2 kulemera kwa thupi.”Mukhozanso kugwa ndikugwa nthawikuthamangakuposa inu
poyenda.
Anaphunziranso za ubwino wodabwitsa wathanzi wothamanga: Ngakhale mphindi zisanu mpaka 10 patsiku kuthamanga pafupifupi mailosi 6 pa ola kumatha kuchepetsa.
chiopsezo cha imfa chifukwa cha matenda a mtima ndi zifukwa zina.Othamanga apezedwa kuti amakhala ndi moyo wautali kuposa osathamanga ngakhale atasintha zinthu zina
- kusiyana kwa zaka 3.8 kwa amuna ndi zaka 4.7 kwa akazi.
Izi zati, kafukufuku wapeza kuti kuyenda kumapindulitsa kwambiri thanzi, komanso.Kafukufuku wina amasonyeza kuti mukhoza kuwonjezera moyo wanu ndikupewa matenda
mwa kungoyenda - ndipo zambiri, zimakhala bwino.
Kafukufuku onsewa, ngakhale amawunikira, sanapereke ziganizo zomveka bwino ngati kuthamanga kapena kuyenda kunali kwabwino kwa inu konse.Ndiye ndinafunsa ena a
ofufuza otsogola padziko lonse lapansi m'derali.Mapeto awo?Muyenera kuganizira za malonda.
Peter Schnohr, dokotala wa matenda amtima amene wafufuza mbali zambiri za kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi anati:
thanzi.Liwu lofunikira pamenepo ndi "moyenera".Schnohr anachenjeza za kafukufuku yemwe akubwera kuti kuchita masewera olimbitsa thupi kwambiri kwa nthawi yayitali (monga triathlon).
training) zingayambitse mavuto a mtima.Ponseponse, pali mgwirizano wofanana ndi U pakati pa kuthamanga ndi kufa, adatero.Zochepa kwambiri sizothandiza pa thanzi, komanso
zambiri zitha kukhala zovulaza.
“NTHAWI YOTHANDIZA KWAMBIRI NDI MASIKU AWIRI MPAKA ATATU PA MLUNGU, PALINGALIRO KAPANG’ONO KAPENA WAVELESI”
[Regimen] yabwino kwambiri ndi masiku awiri kapena atatu othamanga pa sabata, pang'onopang'ono kapena pang'onopang'ono," Schnohr adalangiza."Kuthamanga tsiku lililonse, mwachangu kwambiri, mochulukirapo
Kuposa maola 4 pa sabata sikuli bwino. ”Ndipo kwa amene sakonda kuthamanga, iye anati, “Kuyenda mofulumira, osati mochedwa, kumatalikitsanso moyo.Sindikudziwa kuti ndi zingati.
Wofufuza wachi Dutch Luiz Carlos Hespanhol adanenanso kuti, kuthamanga kumangopereka thanzi labwino kuposa kuyenda.Phunziro ili, kwa
Mwachitsanzo, adapeza kuti kuthamanga mphindi zisanu patsiku ndikopindulitsa ngati kuyenda kwa mphindi 15.Hespanhol ananenanso kuti patapita chaka chimodzi chamaphunziromaola awiri okha a
mlungu, othamanga amawonda, amachepetsa mafuta a m’thupi, amachepetsa kugunda kwa mtima wopumula, ndi kutsitsa serum triglycerides (mafuta m’mwazi).Pali ngakhale
umboni wakuti kuthamanga kungakhale ndi zotsatira zabwino pa kupsinjika maganizo, kukhumudwa, ndi mkwiyo.
Ngakhale zinali choncho, Hespanhol sanali wokondwerera kuthamanga.Njira yabwino yoyendamo ingakhale ndi mapindu ofanana, adatero.Kotero pa kuthamanga motsutsana ndi kuyenda, izo kwenikweni
zimatengera zomwe mumakonda komanso zomwe mumakonda: "Munthu angasankhe kuyenda m'malo mothamanga ngati masewera olimbitsa thupi potengera kuvulala, chifukwa kuyenda ndikosavuta.
Zowopsa kuposa kuthamanga," adatero.Kapenanso: "Mmodzi akhoza kusankha kuthamanga chifukwa ubwino wathanzi ndi waukulu ndi kubwera mofulumira, mu nthawi yochepa
nthawi.”
Kubwerezanso: Kuthamanga kumapangitsa thanzi lanu kukhala labwino kwambiri kuposa kuyenda ndipo kumakhala ndi thanzi labwino pakapita nthawi.Koma ngakhale pang'ono
kuthamanga kumakhala ndi chiopsezo chovulala kuposa kuyenda.Kuthamanga kwambiri (mwachitsanzo, maphunziro a ultramarathon) kumatha kukhala kovulaza, pomwe zomwezi sizili choncho poyenda.
Kodi izi zikutisiya kuti?Ofufuza onse ochita masewera olimbitsa thupi amawoneka kuti akugwirizana pa chinthu chimodzi: kuti njira yabwino kwambiri yochitira masewera olimbitsa thupi ndi yomwe mudzachite.Ndiye yankho
ku funso loyendetsa motsutsana ndi kuyenda likhoza kusiyana pakati pa munthu ndi munthu.Ngati mukufuna chimodzi kuposa chimzake, khalani nacho.Ndipo ngati inupasindingathe kusankha,
Hespanhol anapereka lingaliro ili: "Bwanji osachita zonse ziwiri - kuthamanga ndi kuyenda - kuti mupeze zabwino koposa zonse?"
Nthawi yotumiza: Mar-19-2021