Ubwino Wapamwamba Wamasewera Oyenda Padziko Lonse, Malinga ndi katswiri wa Olimpiki

Zamkati

• Ndi kulimbitsa thupi mwachangu, mokwanira.
• Zimalimbikitsa thanzi la mtima wanu.
• Ndiosavuta pamalumikizidwe anu ndipo imathandizira mafupa anu.
• Imawongolera kulumikizana kwanu komanso kufulumira.
• Mukhoza kulowa mu msinkhu uliwonse.
• Zimalimbikitsa thanzi lanu lamaganizidwe.
• Onaninso za

Kuyambira pomwe ufa woyamba umakhazikika panthaka yachisanu mpaka kusungunuka kwakukulu komaliza kwa nyengoyi, otsetsereka pachipale chofewa komanso oyenda pa snowboard chimodzimodzi amanyamula malo otsetsereka kuti akasangalale ndi chisanu. Ndipo ngakhale masewera a nyengo yozizira amakuthandizani kuti mutuluke thukuta ndikuyeretsa mutu wanu, masewera otsetsereka otsetsereka - mosakayikira kutsika kwa nyengoyi - ndikoyeneranso nthawi yanu.

Mosiyana ndi kutsetsereka kwa mapiri, kutsetsereka kudutsa kumtunda kumaphatikizapo kuyenda m'malo athyathyathya, kudalira mphamvu zanu ndi nyonga yanu - osati kutsika kwa phiri - kuti muthe kuchoka pa A mpaka B. Kutsetsereka pamlengalenga kumayambira limodzi, kumatanthauza kusuntha miyendo yanu kutsogolo ndi kumbuyo ngati kuti mukuthamanga masewera othamanga, pomwe njira yovuta kwambiri yosewerera imaphatikizapo kusuntha miyendo yanu mbali mozungulira ngati kuyenda kwa ayezi. Zotsatira zamitundu yonse: Kuchita masewera olimbitsa thupi kovuta kwambiri, atero a Rosie Brennan, wampikisano wampikisano wampikisano wampikisano wa Olimpiki wa 2018 komanso wopambana kawiri pagawo la World Cup.

Apa, akufotokoza ubwino waukulu wa thanzi ndi maganizo a skiing kudutsa dziko. Ndipo ngati mutha kukhutira kwathunthu ndi ma skis ndikunyamula mitengo iwiri m'nyengo yozizira, Brennan amalimbikitsa kuti mupeze malo anu ku Nordic, komwe mungabwereke zida, kuphunzira, ndikugunda misewu.

Ndi kulimbitsa thupi mwachangu, mokwanira.

Kuyenda m'misewu yokhala ndi chipale chofewa sikungawoneke ngati kowotcha, koma kudalira, ndikovuta kwambiri kuposa momwe kumawonekera. Brennan anati: “Kwa ine, chinthu chabwino kwambiri pa nkhani ya skiing ndi chakuti kumagwira ntchito iliyonse yomwe muli nayo. "Ili ngati imodzi mwamasewera ovuta kwambiri pachifukwa chimenecho." Ma triceps anu ndi lats amayendetsa mitengo yanu pansi ndikukupititsani patsogolo; miyendo yanu imasunga thupi lanu ndi skis kuyenda; mchiuno mwanu ndi zotumphuka zimagwira ntchito kuti mukhale okhazikika; ndipo pachimake panu pamathandizira kusamutsa mphamvu yomwe mumapanga kuchokera kumtunda kupyola miyendo yanu ndikulowa mu skis, akufotokoza. (Zokhudzana: Chifukwa Chake Othamanga Onse Amafunikira Kuphunzitsidwa Bwino ndi Kukhazikika)

Ndipo popeza mukuitana minofu iliyonse kuti igwirizane ndi njirayo, mukuwotcha "zopatsa mphamvu zopanda pake," zomwe zimapangitsa kuti zikhale zolimbitsa thupi kwambiri, akuwonjezera Brennan. Ndipotu, kafukufuku wofalitsidwa mu Journal of Sports Science & Medicine anapeza kuti ola limodzi lowolokera kumtunda limawotcha mafuta okwanira maora awiri ndi theka. (Ngakhale, kusuntha thupi lanu sikungotentha ma calories.)

Zimalimbikitsa thanzi la mtima wanu.

Sikuti kutsetsereka kopita kumtunda kumangokhalira kulimbitsa thupi, koma kumangoyendetsa mapazi anu mtsogolo ndikuwongolera mitengo yanu m'chipale chofewa kumapangitsanso mtima wanu, ndichifukwa chake masewerawa nthawi zambiri amatchedwa "golide" wazolimbitsa thupi nthawi yozizira. Anthu ochita masewera olimbitsa thupi padziko lonse lapansi ali ndi mfundo zapamwamba kwambiri za VO₂ max zomwe sizinafotokozedwe, malinga ndi kafukufuku munyuzipepala Mankhwala ndi Sayansi mu Masewera ndi Zolimbitsa thupi. ICYDK, VO₂ max (maximal oxygen use) ndiye mpweya wochuluka kwambiri womwe munthu angagwiritse ntchito pochita masewera olimbitsa thupi. Mpweya wochuluka umene munthu angagwiritse ntchito, mphamvu zowonjezera zomwe angathe kupanga, komanso nthawi yayitali angathe kuchita, malinga ndi University of Virginia's School of Medicine. (FYI, mutha kuwonjezera VO₂ max yanu ndi maupangiri awa.)

Kuphatikiza apo, VO₂ max yapamwamba ndi chizindikiro cha kulimba mtima kwamtima, kapena kuthekera kwa mtima, mapapo, ndi mitsempha yamagazi kupopera magazi okhala ndi okosijeni kupita ku minofu panthawi yayitali yochita masewera olimbitsa thupi. Ndipo kukhalabe ndi thanzi labwino la cardiorespiratory n’kofunika, makamaka popeza kuti milingo yochepa ingawonjezere chiopsezo chanu chokhala ndi matenda a mtima, malinga ndi U.S. Department of Health and Human Services. "Pamene mukugwiritsa ntchito minofu iliyonse yomwe muli nayo, mtima wanu ukupopa magazi ambiri kuti atenge mpweya ku minofu yanu, motero mtima umalimba ndipo mapapu anu amalimba," akuwonjezera Brennan. "Ndikuganiza kuti thanzi la mtima ndi lomwe limathandizira kwambiri pamasewerawa."

Ndiosavuta pamalumikizidwe anu ndipo imathandizira mafupa anu.

Monga kuthamanga, kuvina, ndi kukwera masitepe, kutsetsereka kumtunda ndi masewera olimbitsa thupi a aerobic, kutanthauza kuti muli pamwamba pa mapazi anu - ndipo mafupa anu akuthandizira kulemera kwanu - nthawi yonseyi. Zochita zamtunduwu sizimangothandiza kumanga minofu, akutero Brennan, koma zimatha kuchepetsa kuchepa kwa mchere - chinthu chomwe chimafooketsa mafupa ndikuwonjezera chiopsezo chanu chothyola chimodzi - m'miyendo yanu, m'chiuno, ndi m'munsi, malinga ndi Mayo Clinic.

Ufa wodzaza womwe mukuwolokera nawo umabweranso ndi zinthu zingapo. "Chifukwa chakuti uli pachipale chofewa, zolemetsa sizikhala ndi vuto logundana ndi ziwalo zanu momwe zimakhalira ndi kuthamanga," akutero Brennan. M'malo mwake, kafukufuku wocheperako wofalitsidwa munyuzipepalayi Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi anapeza kuti masewera otsetsereka otsetsereka a m'nyanja amaika mphamvu zochepa pamalumikizidwe a m'chiuno kusiyana ndi kuthamanga. Ndipo panthawi yochita zinthu zochepa, thupi limakhala ndi nkhawa zochepa, zomwe zimachepetsa chiopsezo cha kuvulala, makamaka kwa omwe ali ndi nyamakazi, malinga ndi Dipatimenti ya U.S. (Zokhudzana: Dongosolo Lamphamvu Ili Lolemba Hannah Davis Ndilo Lochepa, Koma Likupangitsani Thukuta)

Kwa ine, gawo labwino kwambiri pa skiing yopita kumtunda ndikuti imagwira ntchito minyewa iliyonse yomwe muli nayo. Ili ngati imodzi mwamasewera ovuta kwambiri pazifukwa izi.

Rosie Brennan

Imawongolera kulumikizana kwanu komanso kufulumira.

Kuti muyendetse njira yodutsa ski, muyenera kusunga mlongoti uliwonse kuti ugwirizane ndi ski yosiyana, ndikusintha kulemera kwanu kuchoka ku ski kupita ku imzake ndikuyenda kulikonse, akutero Brennan. (Mwachitsanzo, pamene mutenga sitepe ndi phazi lanu lakumanja, mumakankhira pansi ndi mtengo wanu wakumanzere ndikusuntha kulemera kwanu ku phazi lanu lakumanja.) Ndipo zonsezo zimafuna kugwirizana kwakukulu, akuwonjezera. "Ndikuganiza kuti wina apita patsogolo kuchoka koyamba kupanga ski kuti akafike pomwepo [posunthira kulemera kwanu konse) ndichinthu chabwino kwambiri ndipo chithandizadi m'mbali zonse zamasewera ndi moyo," akutero.

Kuphatikiza apo, kutsetsereka kochokera kumtunda kumayesa nthawi zonse ndikukula bwino kwanu. Mukamayenda mozungulira ma skis okwera pafupifupi 6, muyenera kukhala othinana ndikutsika mwachangu, makamaka mukamazungulira pakona kapena kutsetsereka mozungulira gulu la anthu, akufotokoza a Brennan. "Mosiyana ndi kutsetsereka kwa mapiri a Alpine, tilibe m'mbali zazitsulo, chifukwa chake mukafunika kupita pangodya, simungangodalira momwemo ndikujambula malo okongola awa, akutero. "Tikukupondaponso, mukuchita izi, ngati wosewera hockey kapena china chake. Ndiko kulimba mtima konse. "

Mukhoza kulowa mu msinkhu uliwonse.

Mosiyana ndi masewera olimbitsa thupi komanso masewera otsetsereka pa ayezi, masewera omwe mumayamba nawo mukadali aang'ono, skiing ndi yosavuta kutenga nthawi iliyonse ya moyo wanu. Mwachitsanzo, amayi a Brennan anayamba kuyesa masewerawa ali ndi zaka za m'ma 30, ndipo Brennan mwiniwake sanalowe nawo mpaka atakwanitsa zaka 14, akutero. "Ndikofunika kuyika nthawi kuti muphunzire luso chifukwa mutha kulichita moyo wanu wonse," akufotokoza. "Ndipo chifukwa cha kuchepa kwa mphamvu zomwe zimakhudza mafupa anu ndi zinthu zina zotero, agogo anga amapita kutsetsereka - ndipo ali ndi zaka 90 zokha." (Zokhudzana: Momwe Kusewera Masewera Kungakuthandizireni Kupambana pa Moyo)

Zimalimbikitsa thanzi lanu lamaganizidwe.

Povala ma skis anu ndikudzilowetsa m'chilengedwe, mutha kungopeza mpumulo komanso kulimbikitsa malingaliro omwe mukufuna. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi m'nkhalango - ngakhale kungokhala pansi ndikuyang'ana mitengo - kumatha kuchepetsa kuthamanga kwa magazi komanso kuchuluka kwama mahomoni okhudzana ndi kupsinjika kwa cortisol ndi adrenaline, malinga ndi New York State department of Environmental Conservation. "Kungokhala kumasula kutanganidwa kwa moyo watsiku ndi tsiku, kukhala wokakamira mkati, kugwira ntchito kunyumba, kapena chilichonse chomwe anthu akuvutika masiku ano," akuwonjezera Brennan. "Ndizochepa kwambiri komanso zothandiza kwambiri. Mukangotsala ndi ola limodzi, phindu lotuluka panja kuti mukasangalale ndi ubongo wanu ndi labwino kwambiri kuposa kupita kumalo ochitira masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi m'galimoto yanu. ” (Mukufuna zambiri zokhutiritsa kuti mutengere masewera anu panja? Tangowonani maubwino awa.)

Kutsetsereka kumtunda komweko kumaperekanso mwayi wake wathanzi. "Chomwe ndimakonda pakuchita masewera olimbitsa thupi ndimatha kungoyika masewera anga otsetsereka, kupita kunkhalango, ndikukhala ndi malingaliro abwino, omasuka akuyenda pa chipale chofewa, zomwe zimakupatsirani ufulu pang'ono," akutero. "Ndizabwino, kotero mutha kukhala ndi kuthekera kosintha malingaliro anu ndikusangalala ndi mpweya wabwino, chilengedwe, ndi kukongola konse komwe kukuzungulirani."

Onaninso za