Kodi Masewero Athupi Amakhala Ochuluka Bwanji?

Zamkati

• Kodi Mukuchita Zolimbitsa Thupi "Zochepa"?
• Kuwona Kuchuluka Kwanu "Koyenera Kwambiri" Kwamasewera olimbitsa thupi
• Inde, ndizotheka kuchita masewera olimbitsa thupi "Mochuluka"
• Zizindikiro Zodziwika Kuti Mukuchita Zolimbitsa Thupi Kwambiri
• Kuchiritsa kuchokera ku Overtraining Syndrome
• Mfundo Yofunika Kwambiri
• Onaninso za

Mutha kuyika malamulo a Goldilocks-esque pazinthu zambiri (mukudziwa, "osati zazikulu kwambiri, osati zazing'ono kwambiri, koma zolondola"): oatmeal, sex, poops-per-sabata, mumatulutsa kangati. Ndipo njirayi imachitanso masewera olimbitsa thupi.

Mukudziwa kuti ndizotheka kutenganso pang'ono masewera olimbitsa thupi. Koma kodi mumadziwa kuti n'zotheka kupeza zambiri? Inde. "Kuyenda tsiku ndi tsiku komanso kuchita masewera olimbitsa thupi ndichinthu chabwino, koma ndizotheka kuti ungachite mopitirira muyeso ndikuwononga zolinga zako zolimbitsa thupi, ndikuvulaza thupi lako," akutero Alena Luciani, MS, CSCS, katswiri wazolimbitsa thupi komanso woyambitsa Training2xl.

Koma kuchita masewera olimbitsa thupi kwambiri, kuchuluka pang'ono, ndipo mumadziwa bwanji mukapeza malo anu okoma? Zonsezi, pansipa.

Kodi Mukuchita Zolimbitsa Thupi "Zochepa"?

Mutha kuyang'ana ku upangiri wa Dipatimenti ya Zaumoyo ku United States (HHS) kuti mudziwe kuchuluka kwa masewera olimbitsa thupi omwe mungafune kuti mukhale ndi thanzi labwino (kuchuluka kwa masewera olimbitsa thupi omwe muyenera kukhala nawo sabata iliyonse). Kwa achikulire azaka zapakati pa 18 mpaka 64, HHS imalimbikitsa osachepera mphindi 150 zakuchita masewera olimbitsa thupi sabata iliyonse kapena osachepera mphindi 75 zolimbitsa thupi zolimbitsa thupi sabata iliyonse. (Monga kutsitsimutsa: Mutha kugwiritsa ntchito mayeso a nkhani kuti muwone kukula kwanu. Mukamachita masewera olimbitsa thupi pang'ono, mumatha kuyankhulabe koma mupuma movutikira. Mukamachita masewera olimbitsa thupi mwamphamvu, simudzatha kuyankhula konse.) Limbikitsaninso kuchita zolimbitsa thupi zomwe zimakuthandizani kuti mukhale olimba komanso mumalimbitse mphamvu kawiri kapena kupitilira apo pamlungu.

Onetsani zochita zanu zamlungu ndi mlungu ndikuzindikira kuti mukupeza zochepa kuposa zomwe mwalangizidwa? Muli pagulu labwino: Anthu makumi asanu ndi atatu pa zana aliwonse akuluakulu akulephera kukwaniritsa zomwe zimachitika mlungu uliwonse pa HSS. Koma izi sizimakupatsani chiphaso chaulere kuti mukhale chete! Yesetsani kuwonjezera kusuntha kwa mphindi 10 tsiku lililonse (monga kulimbitsa thupi kumeneku kapena kulimbitsa thupi kumeneku.)

Kuwona Kuchuluka Kwanu "Koyenera Kwambiri" Kwamasewera olimbitsa thupi

Ngati mwakhala mukuchita masewera olimbitsa thupi, malingaliro a HSS atha kumveka ochepa kwa inu. Tsopano, izo ziri osachepera kuchuluka kwa zochitika zomwe zimalimbikitsidwa. "HSS imavomereza kuti ngakhale kuchita masewera olimbitsa thupi kumabwera ndi ubwino wambiri wathanzi," anatero katswiri wa masewera olimbitsa thupi a Pete McCall, M.S., C.S.C.S., C.P.T., wofalitsa All About Fitness Podcast. Ndipo, ngati muli ndi cholinga china - mwachitsanzo, kuchepetsa thupi, kukhala amphamvu, kukhala bwino pa masewera ena - mudzafunika kuchita masewera olimbitsa thupi kuposa pamenepo, akutero. (Onani: Zochita Zolimbitsa Thupi Zomwe Mumafunikira Kwambiri Zimatengera Zolinga Zanu)

Mwachitsanzo, malangizo a American College of Sports Medicine 2019 akuti, ngakhale kuchita masewera olimbitsa thupi kwa mphindi 150 mpaka 250 pa sabata kumatha kubweretsa zotsatira zochepetsera thupi, muyenera kuchita masewera olimbitsa thupi kupitilira mphindi 250 pa sabata ndikuchepetsa zakudya zanu (mwachitsanzo. : mu phunziroli, adayang'ana anthu omwe amadya ma calories 1,200-2,000) kuti awone zotsatira zowoneka bwino. M'machitidwe, izo zikuwoneka ngati kugwira ntchito kwa ola limodzi, masiku asanu pa sabata.

Mofananamo, ngakhale kugwira ntchito masiku awiri pasabata yogwira ntchito mwamphamvu kumathandizira kukula kwa minofu, kuti mufike pamphamvu pomanga minofu, muyenera kuyang'ana kwambiri pakuphunzitsa gulu lililonse la minofu kawiri pamlungu, malinga ndi zomwe zalembedwazo Mankhwala Amasewera. Izi zikutanthauza kuti kulimbitsa mphamvu kanayi kapena kasanu pa sabata ndikugawanitsa ndi gulu la minofu (monga ndondomeko yolimbitsa thupi) kapena kuonetsetsa kuti mukugunda gulu lililonse la minofu panthawi ya mphamvu zanu zonse za thupi.

Kupitilira malingaliro a HSS, kuzindikira kuchuluka kwa masewera olimbitsa thupi kwa inu kumatanthauza kuganizira zolinga zanu zolimbitsa thupi, zaka zophunzitsira, zizolowezi zopatsa thanzi, kupsinjika, magonedwe, komanso kulimba kwa maphunziro omwe mukuchita, malinga ku Luciani. "Ndandanda yabwino yophunzirira imaganizira [zinthu zonsezi]," akutero. (Ex: Umu ndi momwe mungapangire dongosolo labwino lolimbitsa thupi kuti mumange minofu kapena kuti muchepetse kunenepa.)

Inde, ndizotheka kuchita masewera olimbitsa thupi "Mochuluka"

Pankhani yochita masewera olimbitsa thupi, mungaganize zambiri nthawi zonse bwino, koma Luciani ndi McCall onse akuvomereza kuti sizabodza. Luciani ananena kuti: “Mukachita masewera olimbitsa thupi kwambiri kwa milungu kapena miyezi ingapo, mumaika thupi lanu pachiopsezo chochita masewera olimbitsa thupi mopitirira muyeso. (Zogwirizana: Ndidayamba Kuchita Zolimbitsa Thupi Tsopano Tsopano Ndili Wabwino Kuposa Kale)

Overtraining syn-uwu?? Mukamachita masewera olimbitsa thupi, mukuwononga minofu yanu. Nthawi zambiri, ichi ndi chinthu chabwino chifukwa thupi likamakonza ndikumanganso, mumakhala olimba kuposa kale (#zopeza). Koma kuti kukonzako kuchitike muyenera kugona mokwanira, kudya chakudya chokwanira, kupuma, ndi kuchira, akutero Luciani. Kulephera kupatsa thupi lanu zinthu zimenezo, ndipo mumasokoneza mphamvu ya thupi lanu kuti likhale lamphamvu. "Mukapitilizabe kusokoneza thupi lanu kuti lizimangidwanso lokha chifukwa chakuwonongeka kwa masewera olimbitsa thupi am'mbuyomu, mumapita ndi thupi lanu kumalo opanikizika kwanthawi yayitali, komwe kumatchedwa kuti overtraining syndrome," akufotokoza.

Njira imodzi yoganizira izi: Kuchita masewera olimbitsa thupi kwambiri + mafuta osakwanira + kupuma kosakwanira -> kupsinjika kwambiri = overtraining syndrome.

Kodi matenda opitilira muyeso ndichinthu chomwe anthu ambiri amafunika kuda nkhawa? Nthawi zambiri, ayi. "Koma ndichinthu chomwe onse ochita masewera olimbitsa thupi ayenera kudziwa, makamaka popeza kulimbitsa thupi kumapitilira," akutero McCall. Ngati ndinu a CrossFit junkie, marathon kapena othamanga othamanga, okonda masewera olimbitsa thupi, mwangoyamba kumene kuchita masewera olimbitsa thupi, kapena omwe akuganiza kuti masiku opuma ndi otopetsa, mumakhala pachiwopsezo chachikulu, akutero.

Zizindikiro Zodziwika Kuti Mukuchita Zolimbitsa Thupi Kwambiri

"Palibe njira yoperekera yankho loyenera ku funso loti 'zolimbitsa thupi zochulukirapo bwanji," akutero Luciani. Pali zifukwa zambiri mu equation (kachiwiri: zakudya, kupsinjika, mphamvu, msinkhu, ndi zina), akutero. Koma ngakhale palibe lamulo lofanana ndi limodzi lomwe limakhudza nthawi ya overtraining syndrome, pamenepo ndi Zizindikiro zofala zomwe zimakhudzana ndi vuto lomwe mungayang'anire.

Mwafika pachimake: Chowonadi ndi chakuti, kumenya kwambiri masewera olimbitsa thupi kumatha kulepheretsa kupita patsogolo kuzolimbitsa thupi. "Kaya mukuyesetsa kuti muchepetse kunenepa, kulimba, kukhala wamphamvu kwambiri, kapena mwachangu, matenda opitilira muyeso adzalepheretsa," akutero a Luciani. Ndi chifukwa chakuti thupi lanu silichira mokwanira pakati pa magawo. (Zokhudzana: Chifukwa Chake Mukuwona Plateau Pa Gym).

Mukuyamba kuchepa: Panthawi ina, kuphunzitsidwa mopambanitsa sikungokupangitsani kuyimirira, kumakupititsani kutali ndi zolinga zanu. Luciani anati: “Ngati minofu yanu ikuphwanyidwa nthawi zonse ndipo simupeza mwayi woikonza, muyamba kufooka. Kumbukirani: Minofu yanu imakula ndikulimba mukamachoka kumalo ochitira masewera olimbitsa thupi, osati mukakhala komweko. (Zogwirizana: Momwe Mungagwirire Ntchito Pang'ono Mukuwona Zotsatira Zabwino)

Mukuonda: Mukakhala ndi matenda a overtraining, thupi lanu limakhala lopanikizika. Izi zimachokera ku mahomoni opsinjika maganizo (cortisol), omwe amasokoneza kagayidwe kanu ndipo angayambitse kulemera. (Onani: Chifukwa Chiyani Kulimbitsa Thupi Langa Kumayambitsa Kunenepa?)

Minofu yanu ndi yopweteka kwambiri: Mosakayikira, kupweteka kwa minofu tsiku limodzi kapena aŵiri pambuyo pochita masewera olimbitsa thupi n'kwachibadwa. Koma patatha masiku atatu, anayi, asanu, kapena asanu ndi limodzi? Ayi. "Kupweteka kwa minofu kwa nthawi yayitali ndi chizindikiro kuti thupi lanu silikumva bwino kapena kukonza zomwe zawonongeka," akufotokoza a Luciani. Chifukwa chake nthawi yotsatira mukamakwera masitepe, ganizirani za nthawi ya tsiku lanu lomaliza mwendo.

Mukumva chisoni AF: Luciani anati: “Matenda a overtraining angasokoneze kwambiri maganizo anu. Akhoza kufooketsa chidwi chanu, amakupangitsani kukhala okwiya, okwiya, okwiya, okhumudwa, oda nkhawa, ovutika maganizo, ndiponso amasintha maganizo osiyanasiyana osasangalatsa. Zachidziwikire, pali zifukwa zambiri zosinthira umunthu, kusintha kwamalingaliro, komanso malingaliro, kotero ngati mukumva bwino, lankhulani ndi othandizira azaumoyo musanapite pamapeto.

Khalidwe lanu la kugona limayamwa: Mungaganize kuti mukamachita masewera olimbitsa thupi, kumakhala kosavuta kugona. Kawirikawiri, zimakhala zoona! Koma kuchita masewera olimbitsa thupi kwambiri ndipo kugona kwanu kumatsika. "Chifukwa chakuti mantha amanjenje amasiya kugwira ntchito moyenera ndipo milingo yanu ya cortisol, yomwe imakhala yotsika kwambiri musanagone, idakalipobe," akutero a McCall. (Yesani imodzi mwanjira izi za Sayansi Yothandizidwa ndi Momwe Mungagone Bwino.)

Mwavulala modzidzimutsa: Kuvulala pafupipafupi (kuganiza: kukoka minofu, kukulitsa chovulala chakale, kapena kugwedeza minofu)? "Mukakhala ndi matenda a overtraining, mukuchita masewera olimbitsa thupi osalimba, ofooka, zomwe zimapangitsa kuti muthe kuvulazidwa," akutero a McCall. Kuphatikiza apo, chifukwa mumachita masewera olimbitsa thupi pafupipafupi, ngati mukuchita masewera olimbitsa thupi opanda ungwiro, mumawonjezera chiopsezo chogwiritsa ntchito mopitirira muyeso komanso kuvulala kwakanthawi, akutero.

Kuchuluka kwa mtima wanu kuli kovuta: Ngati mungakhale ndi mwayi wogwiritsa ntchito ziganizo zakuphwanyaphwanya kapena "kugunda" kutanthawuza kugunda kwamtima kwanu kuposa kunena kuti, "kumenya," mwina mwakhala mukuwonjezera. Ndi chifukwa, ngati thupi lanu likugwira ntchito nthawi yokwanira kukwaniritsa zosowa zanu, kugunda kwa mtima kwanu kumasintha, akufotokoza McCall. Nthawi zambiri, kusiyana kwake kumakhala kokwanira kotero kuti simufunika kuwunika kugunda kwa mtima kuti muwone, koma phindu la zida zapamwamba zotsata kugunda kwamtima (monga Whoop kapena Apple Watch) ndikuti amayesanso kusinthasintha kwa kugunda kwa mtima wanu. ndi nthawi yochuluka bwanji yomwe imadutsa pakati pa kugunda kwa mtima kulikonse), komwe kungalowe chifukwa cha kuphunzitsidwa mopitirira muyeso. Mwachitsanzo, ngati muli pamalo opumulirako (mukuwonera Netflix, mukugona, ndi zina zambiri) ndipo mukumva kuti mtima wanu ukugunda, chitha kukhala chisonyezo choti mukuchita masewera olimbitsa thupi.

Mukuganiza kuti mutha kukhala osokoneza bongo: Izi sizili choncho *nthawi zonse*, koma kuchita masewera olimbitsa thupi mopitirira muyeso ndi chizolowezi chochita masewera olimbitsa thupi nthawi zambiri zimayendera limodzi. Ngakhale kuti simukuvomerezedwa mwalamulo ndi Diagnostic and Statistical Manual of Mental Disorders, ngati mukuda nkhawa ndi zizolowezi zanu zolimbitsa thupi kapena njira yochitira masewera olimbitsa thupi-kaya mukutsatizana ndi zizindikiro za overtraining syndrome kapena ayi-mwatembenukira ku zovuta, ndikofunika kupeza thandizo kuchokera kumaganizo. katswiri wa zaumoyo. (Onani Zambiri: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuchita Zinthu Zolimbitsa Thupi).

Kuchiritsa kuchokera ku Overtraining Syndrome

Zizindikiro zina zimamveka bwino. Tsopano chiani? Zimayamba ndikuchezera wothandizira zaumoyo. Ndi chifukwa chakuti zambiri mwazizindikiro zomwe zatchulidwazi ndizizindikiro za matenda ena akulu monga matenda amtima, matenda oopsa, kukhumudwa, PCOS, ndi zina zambiri. Izi zikangochotsedwa, ndipo zatsimikiziridwa kuti muli ndi vuto la kupondereza, gawo lanu lotsatira ndikuchepetsa kulimbitsa thupi kwanu (monga, kubwerera!), Akutero Luciani. Ngati mwachizolowezi chanu M.O. muyenera kuchita masewera olimbitsa thupi mpaka mutatsala pang'ono kumaliza-ndikuchita tsiku lililonse - mwina kumakhala kovuta. (Izi zingathandize: Momwe Ndinaphunzirira Kukonda Masiku Opumula)

Kawirikawiri, akatswiri amalangiza kuti mupite osachepera sabata imodzi popanda kuchita masewera olimbitsa thupi kuti thupi lanu libwererenso. Pambuyo pake, Luciani amalimbikitsa "kugwira ntchito ndi wophunzitsa yemwe angakulembereni pulogalamu mwadala kutengera zolinga zanu zolimbitsa thupi komanso moyo wanu wapano." Ndipo, zachidziwikire, ndikofunikira kutsatira pulogalamuyo tsiku lopuma litakonzedwa!

Ndipo, chifukwa kusakwanira zakudya zokwanira nthawi zambiri kumathandizira kuwonjezerera, "othamanga akuyeneranso kugwira ntchito ndi katswiri wazakudya kuti adziwe ndendende (komanso zomwe ayenera kudya) kuti athandizire zolinga zawo," akutero a Luciani. (Zogwirizana: Chifukwa Chake Ntchito Zotsutsana Nanu).

Luciani amalimbikitsanso anthu kuti azikhala ndi magazini yokhudza zolimbitsa thupi. "Ngati wafika pofika pakuwonjezera, uyenera kuchita bwino pakumvera thupi lako," akutero. Ino si malo omwe mungalembe zomwe mumachita - ndi malo oti muganizire momwe thupi lanu likumvera, zowawa, komanso momwe pulogalamu yanu yophunzitsira ikukupangitsani kumva.

Mfundo Yofunika Kwambiri

Kupeza kuchuluka kwa zolimbitsa thupi ndikofunikira. Kupeza zambiri kuposa izo kuli bwino ... bola ngati muli ndi cholinga chenicheni m'maganizo ndipo mukupitiriza kupatsa thupi lanu nthawi yokwanira yopuma ndikuchira pakati pa masewera olimbitsa thupi. Koma ngati mutayamba kukhala ndi zina mwazizindikiro zomwe zimakhudzana ndi kuperewera kwa matendawa, ndi nthawi yoti muimbire foni yanu, kuti muchepetse, komanso mugwirizane ndi akatswiri azolimbitsa thupi omwe angakuuzeni, monganso omwe timakonda tsitsi lathu latsitsi, "Ahh izi [kuchita masewera olimbitsa thupi] ndizabwino. "

Onaninso za