Chifukwa Chomwe Kuthamangitsidwa Kumakhala Kovuta Kwambiri Pambuyo Pakupuma

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Mudathamanga marathon mwezi watha, ndipo mwadzidzidzi simungathe kuthamanga ma 5 mamailosi. Kapena mudatenga milungu ingapo kuchoka pamisonkhano yanu yanthawi zonse ya SoulCycle, ndipo tsopano kudutsa kalasi ya mphindi 50 ndizovuta kwambiri.

Palibe chilungamo, koma ndi momwe biology yabwino imagwirira ntchito. Kupatula apo, muzinthu zonse zolimbitsa thupi, mwina mukuphunzitsidwa kapena kusokoneza. Izi zikuwoneka ngati zowona makamaka zikafika pa cardio.

"Ubwino wamaphunziro amtima ndiwanthawi yayitali kuposa omwe amaphunzitsidwa mphamvu, kutanthauza kuti amapezeka msanga ndipo amathanso kufulumira," akufotokoza a Mark Barroso, C.P.T., wophunzitsa ku New Jersey komanso mphunzitsi wa Spartan SGX. Maphunziro a mtima akaimitsidwa kwa milungu iwiri kapena inayi, mukhoza kuona kuchepa kwa kupuma kwanu, VO2 max [kuchuluka kwa mpweya umene thupi lanu lingathe kutenga ndi kugwiritsira ntchito mphindi imodzi], ndipo thupi lanu limatopa mosavuta. "

Nchiyani chimapereka? Zonsezi zimadza chifukwa cha kusintha kwachilengedwe komwe kumachitika mthupi lanu mukamachita masewera olimbitsa thupi omwe mwasankha. "Ndi maphunziro opirira, sitiyenera kusintha kwambiri matupi athu kuti tizitha," Barroso akutero. (FYI, ndimphamvu zophunzitsira, pamafunika kutenga osachepera milungu isanu ndi umodzi mukuchita masewera olimbitsa thupi kuti muwone kuchepa kwa minofu, tendon, ndi ligament kukula ndi mphamvu.) "Tiyenera kuphunzitsa matupi athu kupulumutsa komanso kugwiritsa ntchito bwino mpweya komanso magawo ndi kunyamula zonyansa, "akutero. Maudindowa amagwera kwambiri ndi michere ya metabolic ndi mahomoni, omwe amakhudzidwa kwambiri ndi masewera olimbitsa thupi - kapena kusowa kwawo.

M’chenicheni, Chris Jordan, CSCS, CPT, mkulu woona za mmene thupi limagwirira ntchito pa Johnson & Johnson Human Performance Institute, ananena kuti mkati mwa milungu yocheperapo ngati iŵiri, ma enzyme otulutsa mpweya m’minyewa ya thupi amachepa ndipo minofu imayamba kugwira ntchito. kuchepa kwa glycogen, chakudya chomwe chimasungidwa mthupi lanu. Pali kuchepa kwa chiwerengero ndi kuchuluka kwa ma capillaries amagazi mu minofu yanu, zomwe zimathandiza kutulutsa mpweya ku minofu yanu ndikuchotsa zinyalala monga ma hydrogen ions, akutero.

Tengani imodzi Nutrition, Metabolism ndi Matenda amtima kuphunzira. Akuluakulu amangokhalira kuchita masewera olimbitsa thupi kwa miyezi inayi molunjika, kenako adapuma mwezi wathunthu. Anataya pafupifupi zonse zomwe anapeza. Kusintha kwawo pakukhudzidwa kwa insulin komanso kuchuluka kwa cholesterol ya HDL (yabwino) zonse zidazimiririka.

Ngati mukufuna kuyang'ana mbali yowala, komabe, sanapezenso mafuta am'mimba omwe adataya pomwe anali kuphunzira. Ndipo kuchuluka kwa kuthamanga kwa magazi kwawo kudatsalira.

Ndiye kodi pali njira yeniyeni yokhazikitsira cardio yanu mukamapuma pakuchita masewera olimbitsa thupi pafupipafupi? (Tchuthi limenelo silidzitenga lokha, mukudziwa.)

Jordan akuti kukhalabe olimba mtima kumafuna masiku osachepera atatu pa sabata ophunzitsidwa mwamphamvu. (Mphamvu zamphamvu ndi mphamvu zitha kusungidwa ndi tsiku limodzi lokha pa sabata.) Izi mwina ndizochulukirapo kuposa momwe mumayembekezera, koma ndi nthawi yocheperako kuposa momwe mudaphunzitsira theka la marathon. (Ganizirani umodzi mwamizinda yabwino kwambiri ya othamanga patchuthi chanu chotsatira.)

Komabe, pamapeto pake, moyo umachitika ndipo mudzafunika kupuma kwakanthawi nthawi ina - zili bwino. Chofunikira kwambiri ndikuti musalole kukhumudwitsidwa kwa "kuyambiranso" kukulepheretsani kubwereranso kuzolowera. Kupatula apo, ngakhale zimatha kutenga milungu ingapo mpaka miyezi kuti mumangire cardio yanu kumbuyo ndidzatero Mosakayikira amatenga ntchito yocheperako kuposa momwe amachitira nthawi yoyamba, Jordan akutero.

Tsopano pitani uko ndikuthamanga.

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