Kuzizira Kotani Kumazizira Kwambiri Kumathamanga Panja?

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Ngati othamanga akuyembekezera nyengo yabwino kuti alowemo, sitingathamange konse. Nyengo ndi chinthu chomwe anthu omwe amachita masewera olimbitsa thupi panja amaphunzira kuthana nayo. (Kuthamanga m’nyengo yozizira kungakhale kwabwino kwa inu.) Koma pali nyengo yoipa ndipo kenako n’kukhalanso zoipa nyengo, makamaka m'nyengo yozizira. Ndipo kudziwa kusiyana kungapulumutse moyo wanu.

Ndiye mumadziwa bwanji ngati kunja kukuzizira kwambiri? Kuzizira kwa mphepo ndiye chizindikiritso chabwino kwambiri, atero a Brian Schulz, MD, dokotala wa mafupa komanso katswiri wazamankhwala ku Kerlan-Jobe Orthopedic Clinic ku Los Angeles. "Kuzizira kwamphepo" kapena "kumveka kwenikweni" ndi kawerengedwe kakang'ono kamene kamalembedwa pafupi ndi kutentha kwenikweni komwe kumanenedweratu. Zimatengera momwe mphepo ikuthamanga komanso chinyezi kuti muwerengere kuopsa kwa chisanu pakhungu lanu lopanda kanthu. Ndipo ndikofunikira chifukwa mphepo imachotsa mpweya wofunda kuthupi lanu ndipo chinyezi chimaziziritsa khungu lanu, kukupangitsani kuzizira mwachangu kwambiri kuposa kutentha kwa mpweya komwe kungafotokozere, Schulz akufotokoza. Nenani kuti thermometer imawerenga madigiri 36 Fahrenheit; Mphepo ikamawuza madigiri 20, khungu lanu lowonekera limaundana ngati kuti linali madigiri 20-kusiyana kwakukulu kwa aliyense amene atuluka panja kupitilira mphindi zochepa.

"Palibe zizindikilo zowopsa za chisanu-nthawi yomwe mudzaziwone, mudzakhala muli m'mavuto," akutero, ndikuwonjezera kuti manja anu, mphuno, zala zakumapazi, ndi makutu anu atengeka kwambiri chifukwa chakutali komwe amakhala amachokera pakatikati pa thupi lanu (komanso kutentha kwa thupi lanu). Ichi ndichifukwa chake amalimbikitsa kukhala m'nyumba ngati kuzizira kwamphepo kutsika kwambiri. (Tili ndi Njira 8 Zokukhalirani Otentha Nthawi Yanu Yothamanga.)

Koma chisanu si vuto lanu lokha. Mphepo yozizira, youma yozizira imakhudza thupi lanu m'njira zambiri. Mwachitsanzo, zimakhala zovuta kupuma chifukwa mapapo anu amayenera kugwira ntchito molimbika kuti atenthetse mpweya mukamapuma. Ndipo mtima wanu ungafunike kugwira ntchito molimbika pamene mukugwiritsa ntchito mphamvu zambiri kuti mukhale wofunda ndipo chitani masewera olimbitsa thupi.

"Dziwani kuti kulimbitsa thupi kwanu sikudzamvanso chimodzimodzi [monga zimakhalira nyengo yotentha]," akutero Schulz. "Zidzakutengerani nthawi yayitali kuti muchite njira yomweyi ndipo mudzamvanso zovuta ndipo muyenera kukonzekera," akuwonjezera.

Hypothermia ndi kusowa kwa madzi m'thupi ndizoopsa kwa okonda panja nthawi iliyonse (inde, ngakhale chilimwe!), Koma ndizoopsa kwambiri m'nyengo yozizira, atero a Jeff Alt, akatswiri panja komanso wolemba. (Pano, Malangizo a 4 Opewa Kutaya Madzi M'nyengo yachisanu.) Njira yabwino yopewera zoopsa zonsezi ndi kuvala moyenera nyengo, Alt akuti. Chifukwa choti mumamva kuti simungagonjetsedwe ndi akabudula omwe mumawakonda sizitanthauza kuti ndibwino kuti muzivala pa chipale chofewa, ngakhale simukumva kuzizira kwenikweni. M'malo mwake, amalimbikitsa kuvala wosanjikiza womwe ungachotse thukuta m'thupi lanu, wosanjikiza wapakatikati wofunda, komanso wosanjikiza madzi. Ndipo musaiwale chipewa ndi magolovesi.

Nsapato zoyenera, Alt akutero. Nsapato zomwe zimakonzekera nyengo yozizira zidzakupangitsani kukhala okhazikika pa chisanu ndi ayezi. Yak Ttrax ($ 39.99; yaktrax.com) ndi njira yabwino kwambiri yosinthira nsapato zilizonse kukhala nsapato zachisanu.

Muyeneranso kukhala okonzekera nyengo ikusintha mofulumira, akuwonjezera Alt. "Zinthu zazing'ono zimatha kukhala mavuto akulu panja," akutero. Chifukwa chake yang'anani zolosera ndikukonzekera njira zomwe zimakufikitsani pafupi ndi nyumba kapena galimoto yanu kuti mutha kubwereranso kumalo otetezeka ngati pakufunika kutero. Ndipo onetsetsani kuti mwasiya kakalata kofotokoza komwe mukupita komanso nthawi yobwerera kuti okondedwa anu adziwe ngati simunabwere pa nthawi yake.

Malangizo omaliza-ndipo mwina ofunikira kwambiri, malinga ndi akatswiri-ndikuti mugwiritse ntchito nzeru zanu. "Ngati zikukupweteketsani ndipo simukusangalala, chepetsani masewera olimbitsa thupi ndikubwerera mkati, ziribe kanthu zomwe thermometer yanena," akutero Schulz. (Kulowera kumeneko? Tsatirani Malangizo a Cold Weather Running ochokera kwa Elite Marathoners.)

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