Kodi Zipinda Zokwera Kwambiri Zitha Kukhala Chinsinsi cha PR Yanu Yotsatira?

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Ngati mudayendapo m'mapiri ndikumangika ndikukwera masitepe kapena mutha kuthamanga pang'ono pa mtunda womwe mwachizolowezi musanayime ndikupuma, mukudziwa zotsatira za kukwera. zenizeni. (Wothamanga uyu adapeza zovuta pa mpikisano wake woyamba.)

Chidziwitso sichingakhale chosangalatsa ngati mukuyesera kuchita. Koma ngati mwakhala mukuchita masewera olimbitsa thupi posachedwapa-mwinamwake mayendedwe anu sakufulumira, kapena ma rep max anu sakupeza maphunziro olemetsa ophatikizira okwera pamachitidwe anu a sabata angakhale oyenera kuyesa. . (PS Izi ndi momwe zimakhalira kuvala chigoba chophunzitsira chamtunda - komanso ngati kuli koyenera.)

Maya Solis, mayi wogwira ntchito yemwe wachita theka la Ironman mipikisano, adayamba maphunziro ku Well-Fit Performance, malo ophunzitsira masewera olimbitsa thupi ku Chicago omwe ali ndi chipinda chochepa kwambiri ku United States. Mpweya wa okosijeni m'chipindamo wakhazikitsidwa momwe ungakhalire pamtunda wa 10,000 mapazi (pafupifupi 14 peresenti, poyerekeza ndi pafupifupi 21 peresenti pamtunda wa nyanja), akutero Sharone Aharon, mwiniwake ndi woyambitsa Well-Fit Performance, yemwe mamembala ophunzitsidwa a USA Triathlon national program. Umu ndi momwe zimagwirira ntchito: Pogwiritsa ntchito ukadaulo wa Hypoxico, kompresa yayikulu imakankhira mpweya kudzera pa kusefera komwe kumatulutsa mpweya. Chipindacho sichinasindikizidwe kwathunthu, chifukwa chake kuthamanga kwa barometric mkati ndi kunja kwa chipinda ndikofanana; chosinthika chokha ndi mulingo wa oxygen. Kutalika kwake kumatha kuyang'aniridwa kuchokera 0 mpaka 20,000 mapazi, ngakhale masiku ambiri amaisunga pa 10,000, ndipo tsiku limodzi sabata limakweza mpaka 14,000, atero Aharon.

Atakhala ndi nthawi yochepa yochitira masewera olimbitsa thupi, Solis adati amasangalala ndikuti kulimbitsa thupi sikuchepera ola limodzi. "Ndidayamba kugwiritsa ntchito chipinda chokwera kuti ndigwire ntchito yolimbitsa thupi mwachangu," akutero Solis. Postpartum, anali kuchita ma 5K othamanga pa liwiro la 9-min-mile, ndipo "sanakhalebe mu 8s kwa nthawi yayitali," akutero. Atayamba kuchita maphunziro okwera, adathamanga 5K ndikugunda PR ya mayendedwe a 8: 30-mile. (Zokhudzana: Zifukwa 5 Simukuthamanga Mofulumira)

Zotsatira zake ndizofanana, akutero Aharon. Akuti adabweretsa chipinda chokwera pamalowo chifukwa "amafuna kuponya wosintha masewera pamsika."

"Nthawi zonse mumayang'ana njira zokulitsira kuthekera kwa anthu, kuti mupeze zambiri, kuti mukhale ndi mwayi," akutero Aharon. "Poyambirira, ndimaganiza zothamanga, koma kenako ndidazindikira kuti pali phindu lalikulu kwa 'ngwazi za tsiku ndi tsiku' -anthu omwe amangofuna kupeza bwino."

Mmodzi mwa ngwazi za tsiku ndi tsiku anali Solis, yemwe kulimbitsa thupi kwake kumawoneka motere: Kutenthetsa kwa mphindi 10 pa njinga kapena treadmill, ndikutsatira kuphunzirira kwakanthawi-mphindi zinayi, kuchira kwa mphindi zinayi, kubwereza kawiri pamlungu kwa milungu isanu ndi umodzi. Gawo lonse limatenga pafupifupi mphindi 45, koma zimakhala zovuta kuposa momwe kulimbitsa thupi komweko kungamvekere kunja (kumtunda kwa Chicago kwa 500 mapazi) kapena kumalo ena ochitira masewera olimbitsa thupi.

Ndizomveka kuti anthu omwe akuyesera kuti apite ku Everest kapena akukonzekera kuyenda kwa sabata ku Colorado angafune kuyesa maphunziro okwera kuti akonzekere. Koma kwa munthu woyenera, kuchita masewera olimbitsa thupi m'chipinda chokwera kumatha kupindulitsa kuposa kuchita zolimbitsa thupi zomwezo panyanja, atero Aharon. Kwenikweni: Mukhala ndi gawo lochepa pantchito iliyonse yomwe mumachita, ndipo simusowa kuti muphunzitse bola ngati mungapeze zotsatira zomwezo. Zimatengera luso la maphunziro. (Nazi njira zina zomwe mungaphunzitsire zolimbitsa thupi kwambiri.)

"Dongosolo lanu liyenera kulimbana ndi mpweya wocheperako ndikusintha," akufotokoza. "Nthawi iliyonse mukayika nkhawa pathupi, mthupi lanu, thupi limasintha." (Maganizo omwewo poyankha kupsinjika ndi omwe amachititsa kuphunzitsidwa kutentha ndi masuti a sauna.)

Kafukufuku akuwonetsa kuwonjezeka kwa magwiridwe antchito chifukwa chakukwera kumtunda kwachitika makamaka ndi othamanga muzochitika zowopsa-kotero samamasulira kwenikweni IRL. Akatswiri ambiri amanena kuti, kwa anthu wamba omwe amaphunzitsidwa mikhalidwe imeneyi masiku angapo pa sabata, zovuta zake sizikhala zochepa. Komabe nkhani zambiri zopambana (monga Solis ') zikuwoneka kuti zikuwonetsa zosiyana, chifukwa chake tikufunikira kafukufuku wambiri kuti anene zowonadi.

Zimapezeka, pakhoza kukhala zotsatira za placebo kuntchito. Ben Levine, MD, woyambitsa ndi director of the Institute for Exercise and Environmental Medicine ku Texas Health Presbyterian Hospital Dallas, samakhulupirira phindu la maphunziro okwezeka.

"Ngati simumakhala osachepera maola 12 mpaka 16 patsiku kumtunda, kutalika kwake kumakhala ndi phindu," akutero Dr. Levine. "Kwa wothamanga, wothamanga wa tsiku ndi tsiku, palibe chilichonse chomwe chimachitika kuposa phokoso la maphunziro oyenera." Ichi ndi chifukwa chake: Pamene mukugwira ntchito m'malo ochepetsetsa okosijeni (otchedwa hypoxic training), mpweya wanu umachepanso m'magazi anu. Mitsempha yanu yamagazi imachepetsa ndipo mtima wanu wamtima uyenera kugwira ntchito molimbika kuti magazi ndi okosijeni azilowa m'minyewa yogwira ntchito, malinga ndi Dr. Levine. Chifukwa chake ngakhale kuchita masewera olimbitsa thupi kumtunda kumamvutikira (ngakhale kumayesedwa mchipinda kapena m'malo okwera), mukuchitadi ntchito yochepa; thupi lanu silingathe kuchita chimodzimodzi momwe mungachitire panyanja chifukwa cha mpweya wocheperako. Ichi ndichifukwa chake Dr.Levine akuti kuphunzirira kwakanthawi kochepa kumtunda sikungakupindulitseni phindu lomwe limaphunzitsidwa bwino panyanja.

Chenjezo lokhalo pa izi, akutero, ndizomwe zaposachedwa zaku Switzerland zonena za maphunziro okwera mwina kumapangitsa kuti pakhale kusintha pang'ono pa liwiro pamene amagwiritsidwa ntchito pa maphunziro apamwamba kwambiri kwa othamanga ngati osewera mpira omwe akuchita maulendo obwerezabwereza. (Ndikoyenera kudziwa kuti maphunziro a HIIT ali ndi phindu lake lokha ngakhale panyanja.)

Komabe, ngati mukuchita masewera olimbitsa thupi pamalo okwera ndiye kuti mubwerere ku masewera olimbitsa thupi panyanja, zitero mverani zosavuta pamene mukugwira ntchito - zomwe zingakupatseni malingaliro "Ndikhoza kuchita izi" kulimbikitsa. Mwakutero, "anthu ambiri amabwera kuchokera kumtunda ndikunena kuti," Izi ndizosangalatsa, "komanso samathamanga kwambiri," akutero Dr. Levine. Ichi ndichifukwa chake amalepheretsa anthu kuti asawononge ndalama zambiri komanso nthawi yophunzitsira okwera (kutanthauzira, kukhala okwera kumtunda kwa Well-Fit Performance ndi $ 230 pamwezi).

Izi zati, "ngati mukuganiza kuti kuchita mapiri ndi chinthu chabwino kubweretsa chizolowezi chanu ndipo mutha kupita kukapanga mapiri, ndizabwino," akutero Dr. Levine. "Koma sindikuganiza kuti muyenera kudzipusitsa poganiza kuti ndi chozizwitsa."

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