Kodi Ntchito Yanu Yolimbikira Kwambiri Imakudwalitsani?

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Mukudziwa nthawi yomwe mumadzuka m'mawa mutachita masewera olimbitsa thupi ovuta kwambiri ndikuzindikira kuti mutagona, winawake wasintha thupi lanu logwira ntchito lomwe lili lolimba ngati nkhuni ndipo limapweteka kusuntha inchi? (Zikomo, tsiku la mwendo.) Eya, tikukamba za zowawa zowawa ngati gehena za DOMS-kuchedwa kupwetekedwa kwa minofu-zomwe mwinamwake munakumana nazo pambuyo pochita masewera olimbitsa thupi.

Koma ngati munayamba mwadwalapo chimfine kapena chimfine patangopita nthawi imodzi mwa nthawi zowawa kwambiri zochira, mukudziwa kuti "Ndikufa kuchokera mkati" zikuwoneka kuti zikufalikira kuchokera ku minofu kupita kumphuno. mapapo, sinus, ndi mmero. Zili ngati thupi lanu limadzivulaza lokha kuti likulangani chifukwa chochita masewera olimbitsa thupi kwambiri poyamba. (Zokhudzana: Magawo 14 Okhala Owawa Pambuyo Polimbitsa Thupi)

Koma kodi izi ndi zenizeni? Kodi mungathe kwenikweni Kukhala wowawa kwambiri mpaka kudwala?

Zikuoneka kuti pali chiphunzitso chovomerezeka kuti kuchita masewera olimbitsa thupi kwa nthawi yayitali, mwamphamvu kumapangitsa kuti chitetezo cha mthupi chifooke, malinga ndi nkhani yatsopano yofalitsidwa mu Zolemba pa Applied Physiology. Zinayamba kumayambiriro kwa zaka za m'ma 1990 ndi kafukufuku wopangidwa ndi David Nieman, Ph.D., yemwe adayambitsa "J-shaped curve" kutanthauza kuti kuchita masewera olimbitsa thupi nthawi zonse kungatheke. kuchepa chiopsezo cha matenda opuma opuma (aka chimfine), pomwe kuchita masewera olimbitsa thupi nthawi zonse kumatha wonjezani chiopsezo cha matenda. Chifukwa chakuti mbali zambiri za chitetezo chanu cha mthupi zimasintha nthawi yomweyo mutachita masewera olimbitsa thupi, "zenera lotseguka" ili lodzitchinjiriza (lomwe limatha kukhala pakati pa maola atatu ndi masiku atatu) limatha kupatsa mabakiteriya ndi ma virus mwayi, malinga ndi kafukufuku wa 1999 wofalitsidwa mu Mankhwala a Masewera.

Ndipo kafukufuku waposachedwa akupitiliza kuchirikiza lingaliro ili kuti kulimbitsa thupi kolimba kwambiri kungasokoneze dongosolo lanu lokhalitsa. Kafukufuku wa okwera panjinga 10 aamuna osankhika adapeza kuti kuchita masewera olimbitsa thupi kwanthawi yayitali (panthawiyi, maola awiri oyenda movutikira) kumawonjezera kwakanthawi mbali zina zachitetezo cha chitetezo chamthupi (monga kuchuluka kwa maselo oyera amwazi), komanso kumachepetsa kwakanthawi. zosintha zina (monga ntchito ya phagocytic, njira yomwe thupi lanu limagwiritsa ntchito kudziteteza ku tizilombo toyambitsa matenda komanso tosafalitsa matenda ndikuchotsa maselo osafunikira), malinga ndi kafukufuku wa 2010 wofalitsidwa mu Chitani Zolimbitsa Thupi Lanu. Kuwunikanso kwamaphunziro oyenera omwe adasindikizidwa mu 2010 kupezanso kuti moyenera Kuchita masewera olimbitsa thupi kumatha kuyambitsa chitetezo chamthupi komanso kuyankha motsutsana ndi kutupa, komwe kumathandizira kuchira ku matenda opatsirana a ma virus, pomwe kwambiri kuchita masewera olimbitsa thupi kumatha kusuntha chitetezo chamthupi m'njira zomwe zimapangitsa kuti tizilombo toyambitsa matenda tiziyenda bwino. Ndipo ngati muchita masewera olimbitsa thupi masiku awiri motsatizana, mukhoza kuona zotsatira zofanana; Kafukufuku ku CrossFitters adapeza kuti masiku awiri motsatizana a CrossFit atha kuchita masewera olimbitsa thupi, amalepheretsa chitetezo chamthupi, malinga ndi kafukufuku wa 2016 wofalitsidwa mu Malire a Physiology.

"Kuchita masewera olimbitsa thupi kwa nthawi yayitali ndi kwabwino kwambiri kwa inu: kumachepetsa kutupa m'thupi lanu lonse ndikukupangitsani kuti mukhale ndi mawonekedwe abwino kwambiri kuchokera kumtima, m'mapapo, komanso kutupa," akutero Purvi Parikh, MD, allergenist / immunologist. ndi Allergy & Asthma Network. "Koma posakhalitsa, mutangolimbitsa thupi kwambiri, lidzaika pathupi panu, ndipo mudzakhala ndi zotupa zambiri m'minyewa yanu, pachifuwa panu, ndi ponseponse, chifukwa ndi ntchito yotopetsa."

Chomwe tikupeza ndichakuti, ngakhale kuti chiphunzitsochi chimavomerezedwa ndipo chimamveka bwino, tikufunikirabe kafukufuku wina kuti titsimikizire zomwe zikuchitika. Kupatula apo, simungapangitse anthu kuti azichita masewera olimbitsa thupi ndikuwakakamiza kuti asinthe malovu ndi winawake yemwe akukwawa ndi majeremusi m'dzina la sayansi. "Zingakhale zovuta (komanso zosayenera) kuchita kafukufuku yemwe anthu amakumana ndi matenda opatsirana pambuyo pochita masewera olimbitsa thupi," akutero Jonathan Peake, wolemba nawo nkhaniyo yomwe yasindikizidwa posachedwa. Zolemba pa Applied Physiology.

Chifukwa chake ngakhale kulimbitsa thupi kwanu kolimba kwa HIIT kungakhale chifukwa cha kuzizira kwanu koopsa, itengeni ndi mchere wamchere. Mupezabe zabwino zambiri kuchokera muzochita zolimbitsa thupi za HIIT, chifukwa chake musachisiye nthawi yozizira komanso chimfine m'dzina lokhala opanda majeremusi. (Kuphatikiza apo, zolimbitsa thupi zolimbazi zimakhala zosangalatsa kwambiri.)

Kubetcherana kwanu kwabwino ndikukulitsa chidwi chanu pakuchira kuti muchepetse chiopsezo chanu: "Ngakhale osachita masewera olimbitsa thupi, kusowa tulo komanso kupsinjika kumafooketsa chitetezo chanu chamthupi ndikupangitsa kuti muyambe kudwala, komanso ngati muwonjezera masewera olimbitsa thupi pamwamba pa ndiye kuti, ndinu otetezeka kwambiri," akutero Parikh.

M'malo mwake, kugona mokwanira, kuchepetsa kupsinjika kwamaganizidwe, kudya zakudya zopatsa thanzi, kupewa zoperewera zama micronutrients (makamaka iron, zinc, ndi mavitamini A, D, E, B6 ndi B12), komanso kudya ma carbs nthawi yayitali yophunzitsira iyenera kuthandizira kuchepetsa zovuta zoyipa zolimbitsa thupi m'thupi lanu, malinga ndi kafukufuku wa 2013 wofalitsidwa mu Malire a Kupirira Kwaumunthu. Onetsetsani kuti mukusamalira thupi lanu (kuwonjezera pakuphwanya kulimbitsa thupi kwanu) ndipo mudzakhala bwino.

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