Chifukwa Chake Mungafune Kuziziritsa Pazolimbitsa Thupi Lalikulu Pazaka Zovuta za COVID

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Aliyense amene amandidziwa amadziwa kuti ndine wokonda masewera olimbitsa thupi. Kuphatikiza pa kuchita masewera olimbitsa thupi pachipatala cha Opaleshoni Yapadera ku New York City, ndine wothamanga kwambiri. Ndathamanga marathoni 35, ndachita ma triathlons 14 a Ironman, ndikuyamba gulu lolimbitsa thupi lotchedwa Ironstrength.

Munthawi yatsopano ya COVID-19 komanso kusamvana, malo ochitira masewera olimbitsa thupi atsekedwa, ma studio am'deralo ndi ophunzitsa akuyenda pa intaneti, ndipo mwina mwapemphedwa kuti muchepetse ntchito zanu zakunja. Chifukwa chake, anthu ambiri adandifunsa upangiri wa momwe angachitire masewera olimbitsa thupi panthawi ya mliriwu.

Kuchokera pamalingaliro anga monga dokotala, wothamanga, komanso wophunzitsa masewera olimbitsa thupi ndili ndi chinthu chimodzi choti ndinene: Chitani pansi!

Udindo wanga ngati dokotala wamankhwala wasintha kwambiri mwezi watha. M'malo mowona odwala omwe ali ndi matenda a mafupa pamasom'pamaso, ndikuchita zamankhwala kudzera pa telemedicine-ndimayendera pafupifupi kuti ndipeze zowawa, ndikupereka mayankho othetsera mavutowa kunyumba. Ndikupereka ndi kuphunzitsa makalasi ochita masewera olimbitsa thupi monga ndimachitira zaka zam'mbuyomu, koma tsopano, zonse ndi zenizeni. Mfundozi zimagwirizana ndi ntchito yanga m’zaka khumi zapitazi kuthandiza anthu kuchiza kunyumba, kuphatikizapo mabuku amene ndalemba pa mutuwu: Buku la Athlete's Home Remedies idapangidwa kuti iphunzitse anthu momwe angakonzekerere kuvulala kwawo pamasewera kunyumba, ndipo Lamulo la kulimbitsa thupi la Dr. Jordan Metzl ndipo Mankhwala Olimbitsa Thupi adapereka malangizo ochitira masewera olimbitsa thupi kunyumba popewa matenda.

Mliri wa COVID-19 usanachitike, anthu amagulu onse olimba amalumikizana nane m'makalasi ochitira masewera olimbitsa thupi ku Central Park, koma masiku ano, ndikusintha upangiri wanga - ndipo sikuti ndikungopeŵa masewera olimbitsa thupi. M'malo mochita ma burpees ochuluka momwe mungathere mumasekondi a 30 kuti mupindule kwambiri (komanso kuyesetsa!), Ndikufuna kuti muzilimbitsa thupi lanu m'dera lamphamvu kwambiri kuti muwone chithunzi chachikulu chikafika pazochitika zanu. thanzi.

Ndimachipeza: Mumakonda kutuluka thukuta ndi kusuntha, ndipo mutakhala ndi nthawi yambiri yopuma, mwina mumayesedwa kuti muchepetse kulimbitsa thupi kulikonse. Ngakhale chikhumbo chimenecho, ino ndi nthawi yoti muchepetse kugunda komanso kulimba.

Panthawi yomwe chisamaliro chanu ndichofunika kwambiri, ndikukupemphani kuti musinthe malingaliro anu kuti muganizire zolimbitsa thupi ngati njira yokwaniritsira tsiku lililonse mankhwala omwe ali amphamvu kwambiri padziko lonse lapansi: kuyenda. (Monga chikumbutso, American College of Sports Medicine imalimbikitsa kuti muzichita masewera olimbitsa thupi osachepera mphindi 30 tsiku lililonse.)

Kuchita masewera olimbitsa thupi tsiku ndi tsiku ndi mankhwala osokoneza bongo ndi thupi. Kuphatikiza pa maubwino amomwe mumakhalira komanso thanzi lanu, pali umboni woti masewera olimbitsa thupi amathandizira chitetezo chamthupi. Chitetezo champhamvu cha mthupi chimatanthauza kuti thupi likakumana ndi matenda amtundu uliwonse, limalimbananso.

Ngakhale kuchita masewera olimbitsa thupi pang'onopang'ono kwawonetsedwa kuti kumathandizira chitetezo chamthupi, kuchita masewera olimbitsa thupi kwanthawi yayitali kwawonetsedwa kutsitsa chitetezo cha mthupi. Mwachitsanzo, kafukufuku yemwe adayang'ana chitetezo chokwanira pakati pa othamanga marathon apeza kuti othamanga 'awonetsa mosalekeza kutsika kwa milingo ya interleukin-imodzi mwa mahomoni akuluakulu omwe amayambitsa kuyankha kwa chitetezo chamthupi - maola 48-72 atatha mpikisano. Kutanthauzira: Mutatha nthawi yayitali, kulimbitsa thupi, mumatha kulimbana ndi matenda. (Zambiri apa: Kodi Njira Yanu Yolimbitsa Thupi Yamphamvu Imakudwalitsani?)

Tsopano, zonsezi sizikutanthauza kuti ngati muyenera kutaya Tabata yanu kwathunthu. M'malo mwake, ndinganene kuti muchepetse ntchito iliyonse yolimba kwambiri yochepera gawo limodzi mwa magawo atatu a nthawi yanu yonse yochita masewera olimbitsa thupi. Zomwe zili zoyenera, kafukufuku wasonyeza kuti mungafune kupewa kuchita masiku ambiri otsatizana a maphunziro a HIIT ambiri chifukwa akhoza kukuikani pachiwopsezo chakuchita mopambanitsa.

Kuti muwonjezere zopindulitsa zanu zolimbitsa thupi, ino ndi nthawi yochotsa phazi lanu pamagesi. Ine ndikufuna inu kuti mupitirize kusuntha, basi mwa njira yanzeru.

Umu ndi momwe mungatetezere kulimbitsa thupi kwanu (ndikukhalabe ndi thanzi labwino):

• Chitani masewera olimbitsa thupi tsiku lililonse osachepera mphindi 30.
• Chitani zina kunja ngati mungathe. Mpweya wabwino ndi wabwino pabwino pathupi komanso m'maganizo.
• Sungani masewera olimbitsa thupi m'malo oyenera-mwachitsanzo. muyenera kukhala okhoza kuyankhula.
• Konzekerani nthawi kuti muyambe kuchira musanachite masewera olimbitsa thupi.
• Koposa zonse: Mverani thupi lanu! Ngati akukuuzani kuti mubwerere, chonde mvetserani.

Jordan Metzl, MD ndi dotolo wopambana pazamankhwala pachipatala cha Opaleshoni Yapadera ku New York City komanso wolemba mabuku omwe amagulitsa kwambiri mabuku asanu pa mphambano yamankhwala ndi kulimbitsa thupi.

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