Wamkelekile apha, ikholamu yeveki apho abafundi banokungenisa imibuzo yempilo yemihla ngemihla kuyo nantoni na ukusuka kwisayensi ye-hangover ukuya kwiimfihlakalo.
yentlungu yomqolo.UJulia Belluz uya kuhluza kuphando kwaye adibane neengcaphephe kwintsimi ukuze abone ukuba isayensi ingasinceda njani ukuba sihlale sonwabile kwaye
ubomi obunempilo.
Is ukubalekangokwenene indlela engcono yokuzilolonga kunokuhamba, kuba ukubaleka kunokukhokelela kumonzakalo ngakumbi?
EVox, Uhlala kufutshane nentatheli yezempilo uSarah Kliff, oqeqeshela isiqingatha seemarathoni kunye neetriathlons ngokukhululeka kwabantu abaninzi abagcinele ukuthenga igrosari.Kodwa
USarah naye waphathwa yi-plantar fasciitis kunye nokuphazamiseka koxinzelelo.Ngamanye amaxesha, uye ajike enxibe izihlangu zokubaleka iinyanga kuba yonke enye into ibuhlungu
kakhulu, kwaye wade wadlala nentsimbi enkulu eluhlaza okwesibhakabhaka kumlenze wakhe wasekhohlo ukunceda ukuthintela iintanda ezincinci kumathambo onyawo lwakhe ezibangelwe kukuguga nokukrazuka kakhulu.
Ngeendlela ezininzi, uSarah ngumzekelo ogqibeleleyo wokufunda malunga nendlela yokucinga malunga neenzuzo kunye nobungozi bokubaleka ngokuchasene nokuhamba.Ukubaleka kunenzuzo enkulu yezempilo kuno
ukuhamba (uSarah ulunge kakhulu), kodwa kukwanomngcipheko omkhulu wokwenzakala (jonga izihlangu zezilima ezinyaweni zikaSarah).
Ngoko ngowuphi umphumo olawulayo?Ukufumana oku, uqale wakhangela "ulingo lolawulo olungakhethiswanga" kunye "nophononongo olucwangcisiweyo" kwiukubaleka, ukuhamba nokuzilolonga
eI-PubMedimpilo (injini yokukhangela yasimahla yophando lwezempilo) nakwiUmfundi kaGoogle.Bendifuna ukubona ukuba bobuphi obona bungqina buphezulu-izilingo kunye nophononongo
iumgangatho wegolide- uthe malunga neengozi kunye neenzuzo zezi ndlela zimbini zokuzilolonga.
ENXULUMENEYOSenza umthambo ubenzima kakhulu.Nantsi indlela yokuyilungisa.
Kwakhawuleza kwacaca ukuba ukubaleka kunokukhokelela kumonzakalo ngakumbi, kwaye umngcipheko uyenyuka njengoko iinkqubo eziqhubayo ziya ziba namandla ngakumbi.Uphononongo lufumanise ukuba iimbaleki
babe namazinga okulimala aphezulu kakhulu kunabahambahambayo (olunye uphando lufumene ukuba abafana abancinci ababalekayo okanye abagijimayo babenomngcipheko we-25 ophezulu wokulimala kunabahambahambayo), kwaye
ukuba ii-ultramarathoners zisemngciphekweni omkhulu ngakumbi.Ukulimala okuphambili okunxulumene nokubaleka kubandakanya i-tibia yoxinzelelo lwesifo, ukulimala kwe-tendon ye-Achilles, kunye ne-plantar fasciitis.
Ngokubanzi, ngaphezu kwesiqingatha sabantu ababalekayo baya kuba nohlobo oluthile lokulimala ngokwenza njalo, ngelixa ipesenti yabahambahambayo abaya kulimaza i-1.
ipesenti.Okubangela umdla, kubonakala ngathi unokuhamba kakhulu ngokungapheliyo ngaphandle komngcipheko owongezelelweyo wokuzenzakalisa.
Oko ukubaleka kwenzakalisa abantu akufanele kube yinto emangalisayo.Njengoko olu phononongo luchaziwe, "Ukubaleka kuvelisa amandla okusabela komhlaba amalunga namaxesha angama-2.5 omzimba
ubunzima, ngelixa amandla okusabela emhlabeni ngexesha lokuhamba akuluhlu lwe-1.2 ubunzima bomzimba. "Kwakhona kunokwenzeka ukuba ukhubeke kwaye uwe ngelixaukubalekakunokuba unjalo
ngexesha lokuhamba.
Ufunde nangezinye izibonelelo zempilo ezimangalisayo zokuhamba ngokukhawuleza: Nokuba imizuzu emihlanu ukuya kweli-10 ngosuku ukubaleka malunga neemayile ezi-6 ngeyure kunokunciphisa.
umngcipheko wokufa ngenxa yesifo senhliziyo kunye nezinye izizathu.Iimbaleki ziye zafunyaniswa ziphila ixesha elide kunezo zingabalekiyo nasemva kokuhlengahlengisa ezinye izinto
- umehluko weminyaka eyi-3.8 kumadoda kunye ne-4.7 iminyaka yabasetyhini.
Oko kwathiwa, uphando lufumene ukuba ukuhamba kunenzuzo ebalulekileyo yezempilo, ngokunjalo.Ezinye iiphononongo zibonisa ukuba unokwandisa ubomi bakho kwaye uthintele izifo
ngokuhamba nje - kwaye ngakumbi, ngcono.
Lonke olu phando, ngelixa lukhanyisa, aluzange lunikeze naziphi na izigqibo ezicacileyo malunga nokuba ukubaleka okanye ukuhamba bekungcono kuwe xa uwonke.Ndiye ndabuza ezinye
abaphandi abahamba phambili behlabathi kule ndawo.Bagqiba ngelithini?Kufuneka ucinge ngorhwebo.
“Ukubaleka ngokulinganisela kwandisa ubomi ngaphezu kokuhambahamba,” utshilo uPeter Schnohr, ugqirha wezifo zentliziyo oye waphanda ngemiba emininzi yokuzilolonga kunye
impilo.Igama eliphambili apho lithi “phakathi.”USchnohr walumkisa ngophando olusakhulayo lokuba ukwenza umthambo omninzi wokunyamezela ixesha elide (njenge-triathlon
training) kunokukhokelela kwiingxaki zentliziyo.Ngokubanzi, kukho umbutho owenziwe ngu-U phakathi kokubaleka kunye nokufa, utshilo.Incinci kakhulu ayiloncedo kwimpilo, kodwa nayo
okuninzi kusenokuba yingozi.
“OONA OMTHETHO UWUTHANDAYO YIINTSUKU EZIMBINI UKUYA KWEZINTHATHU NGEVEKI, NGEsantya esicothayo okanye esiphakathi”
Eyona [regimen] ivumayo ziintsuku ezimbini ukuya kwezintathu zokuqhuba ngeveki, ngesantya esicothayo okanye esiphakathi,” ucebise watsho uSchnohr.“Ukubaleka yonke imihla, ngesantya esikhawulezayo, ngakumbi
ngaphezu kweeyure ezi-4 ngeveki ayilunganga.”Yaye kwabo bangakuthandiyo ukubaleka, wathi, “Ukuhamba ngokukhawuleza, ukungacothi, nako kuyabongeza ubomi.Andazi ukuba yimalini.”
Umphandi waseDatshi uLuiz Carlos Hespanhol wachaza ukuba ngokubanzi, ukubaleka nje kunika izibonelelo zempilo ngokufanelekileyo kunokuhamba.Esi sifundo, kuba
Umzekelo, ufumanise ukuba imizuzu emihlanu yokubaleka ngemini iluncedo njengemizuzu eli-15 yokuhamba.UHespanhol naye wathi emva konyaka omnyeuqeqeshoiiyure nje ezimbini a
ngeveki, iimbaleki zinciphisa umzimba, zinciphisa amafutha emizimba yazo, zehlise izinga lokuphumla kwentliziyo yazo, kwaye ziqhube i-serum triglycerides yegazi (amafutha egazini).Kukho kwakhona
ubungqina bokuba ukubaleka kunokuba nemiphumo emihle kuxinzelelo, ukudakumba, kunye nomsindo.
Nangona kunjalo, iHespanhol yayingengomntu ovuyisayo opheleleyo wokubaleka.Irejimeni yokuhamba kakuhle ingaba neenzuzo ezifanayo, waphawula.Ke ekubalekeni ngokuchasene nokuhamba, ngokwenene
kuxhomekeke kumaxabiso akho kunye nezinto ozikhethayo: “Umntu unokukhetha ukuhamba endaweni yokubaleka njengendlela yokwenza umsebenzi osekelwe kwiingozi zokwenzakala, kuba ukuhamba
umngcipheko omncinci kunokubaleka,” ucacise watsho.Okanye ngenye indlela: “Umntu unokukhetha ukubaleka kuba izibonelelo zempilo zikhulu kwaye ziza ngokukhawuleza, ngexesha elifutshane le
ixesha.”
Ukuphindaphinda: Ukubaleka kuphucula impilo yakho ngokufanelekileyo kunokuhamba kwaye kunenzuzo enkulu yezempilo ngexesha lotyalo-mali.Kodwa nokuba isixa esincinci
ukubaleka kunomngcipheko wokwenzakala ngaphezu kokuhamba.Kwaye ukubaleka okuninzi (oko kukuthi, uqeqesho lwe-ultramarathon) kunokuba yingozi, ngelixa okufanayo akunakuze kube yinyani ekuhambeni.
Kusishiya phi oku?Bonke abaphandi bomthambo babonakala bevumelana kwinto enye: ukuba eyona ndlela yokuzivocavoca yeyona uya kuyenza.Ngoko impendulo
ukuya kumbuzo obalekayo xa uthelekisa nokuhamba uya kwahluka ukusuka kumntu nomntu.Ukuba ukhetha enye ngaphezu komnye, namathela kuyo.Kwaye ukuba wenanangokuandinakugqiba,
UHespanhol ucebise oku: "Kutheni ungenzi zombini - ukubaleka nokuhamba - ukuze ufumane okona kulungileyo kwinto nganye?"
Ixesha lokuposa: Mar-19-2021