Wamkelekile apha, ikholamu yeveki nganye apho abafundi banokuthumela imibuzo yempilo yemihla ngemihla ngayo nantoni na ukusuka kwisayensi ye-hangovers ukuya kwiimfihlakalo
iintlungu zomqolo. UJulia Belluz uza kuhlola uphando aze abonisane neengcali kweli candelo ukuze afumanise indlela isayensi enokusinceda ngayo siphile ubomi obonwabisayo nobonwabisayo.
ubomi obunempilo.
Is ukubalekangokwenene uhlobo olungcono lokuzilolonga kunokuhamba, ekubeni ukubaleka kunokukhokelela ekwenzenikala okungakumbi?
KwiVox, uhlala kufutshane nentatheli yezempilo uSarah Kliff, oziqeqesha kwi-half-marathons kunye ne-triathlon, apho abantu abaninzi bagcina khona ukuthenga ukutya.
USarah naye wayenengxaki ye-plantar fasciitis kunye nokuphazamiseka kwemisipha. Ngamanye amaxesha, uhlala enxibe izihlangu zokubaleka kangangeenyanga kuba yonke enye into ibuhlungu.
kakhulu, waze wanxiba nesixhasi esikhulu esiluhlaza okwesibhakabhaka emlenzeni wakhe wasekhohlo ukunceda ekuthinteleni imifantu emincinci emathanjeni onyawo lwakhe eyayibangelwa kukuguguleka kakhulu.
Ngeendlela ezininzi, uSarah ngumzekelo ogqibeleleyo wendlela yokucinga ngeenzuzo kunye neengozi zokubaleka xa kuthelekiswa nokuhamba. Ukubaleka kuneenzuzo ezinkulu zempilo kune
ukuhamba (uSarah usempilweni kakhulu), kodwa kukwanomngcipheko omkhulu wokwenzakala (jonga i-brace yeenyawo zikaSarah).
Ngoko ke yeyiphi impembelelo elawulayo? Ukuze afumanise, waqala wakhangela "izilingo zolawulo ezingacwangciswanga" kunye "nophononongo olucwangcisiweyo" kwiukubalekaukuhamba, kunye nokuzilolonga
eI-PubMedimpilo (injini yokukhangela yasimahla yophando lwezempilo) nakwiIsazi sikaGoogle.Bendifuna ukubona ukuba zeziphi ubungqina obuphezulu — iimvavanyo kunye nophononongo
iumgangatho wegolide— itshilo malunga neengozi kunye neenzuzo zezi ndlela zimbini zokuzilolonga.
EZINXULUMENEYOSenza umthambo ube nzima kakhulu. Nantsi indlela yokuwenza kakuhle.
Kwacaca kwangoko ukuba ukubaleka kunokubangela ukwenzakala okungakumbi, kwaye umngcipheko uyanda njengoko iinkqubo zokubaleka zisiba nzima ngakumbi. Izifundo zifumanise ukuba abagijimi banokuba nzima ngakumbi.
banezinga eliphezulu kakhulu lokulimala kunabahamba ngeenyawo (olunye uphando lufumanise ukuba amadoda aselula abaleka okanye abagijimayo ayenomngcipheko ophezulu wama-25 ekhulwini wokwenzakala kunabahamba ngeenyawo), kwaye
ukuba ii-ultramarathoners zisengozini enkulu nangakumbi. Ukulimala okuphambili okunxulumene nokubaleka kuquka i-tibia stress syndrome, ukwenzakala kwe-Achilles tendon, kunye ne-plantar fasciitis.
Lilonke, abantu abangaphezu kwesiqingatha ababalekayo baya kulimala ngenxa yokwenza njalo, ngelixa ipesenti yabahambi abaya kwenzakala imalunga ne-1.
Okubangel’ umdla kukuba, kubonakala ngathi ungahamba ungenasiphelo ngaphandle komngcipheko omkhulu wokuzenzakalisa.
Ukuba ukubaleka kuyabalimaza abantu akufanele kumangalise. Njengoko olu phononongo luchazile, “Ukubaleka kuvelisa amandla okusabela komhlaba aphantse abe ngumzimba ophindwe kabini.
ubunzima, ngelixa amandla okusabela komhlaba ngexesha lokuhamba ekuluhlu oluphindwe kayi-1.2 ubunzima bomzimba.” Kwakhona unamathuba amaninzi okukhubeka nokuwa ngelixaukubalekakunokuba unjalo
ngexesha lokuhamba.
Ukwafunde ngezinye zezibonelelo ezimangalisayo zempilo zokuhamba ngokukhawuleza: Nokuba yimizuzu emihlanu ukuya kweli-10 ngosuku yokubaleka malunga neekhilomitha ezili-6 ngeyure kunokunciphisa.
umngcipheko wokufa ngenxa yesifo sentliziyo nezinye izizathu. Abantu ababalekayo bafunyenwe bephila ixesha elide kunabo bangabagijimiyo nangona beqhelene nezinye izinto.
— umahluko weminyaka eyi-3.8 kumadoda kunye neminyaka eyi-4.7 kubafazi.
Oko kuthethiweyo, uphando lufumanise ukuba ukuhamba ngeenyawo kukwaneenzuzo ezibalulekileyo zempilo. Ezinye izifundo zibonisa ukuba ungandisa ubomi bakho kwaye uthintele izifo.
ngokuhamba nje — kwaye okukhona uhamba kakhulu, kokukhona ungcono.
Lonke olu phando, nangona lwalucacisa, aluzange lunike zigqibo zicacileyo malunga nokuba ukubaleka okanye ukuhamba ngeenyawo kungcono na kuwe ngokubanzi. Ngoko ke ndibuze abanye babo
Abaphandi abaphambili kwihlabathi kweli candelo. Bagqibe kwelokuba bacinge ngezinto ezitshintshiselanayo.
“Ukubaleka ngokulinganisela kwandisa ubomi ngaphezu kokuhamba,” utshilo uPeter Schnohr, ingcali yentliziyo eyenze uphando kwiinkalo ezininzi zokuzilolonga kunye
impilo. Igama eliphambili apho lithi “ngokulinganisela.” USchnohr walumkisa ngophando olutsha oluvelayo lokuba ukwenza umthambo omninzi wokunyamezela ixesha elide (njenge-triathlon
uqeqesho) lunokubangela iingxaki zentliziyo. Ngokubanzi, kukho unxibelelwano olufana no-U phakathi kokubaleka nokufa, utshilo. Okuncinci kakhulu akuncedi empilweni, kodwa nako
okuninzi kunokuba yingozi.
"EYONA NDLELA ITHANDEKAYO YINTSUKU EZIMBINI UKUYA KWEZINTATHU NGEVIKI, NGESANDLA ESICOTHAYO OKANYE ESIPHAKATHI"
Eyona ndlela ilungileyo kukusebenza iintsuku ezimbini ukuya kwezintathu ngeveki, ngesantya esicothayo okanye esiqhelekileyo,” wacebisa uSchnohr. “Ukubaleka yonke imihla, ngesantya esikhawulezayo, ngaphezulu
"Kungcono ukuhamba iiyure ezingaphezu kwezine ngeveki." Kwaye kwabo bangathandi ukubaleka, wathi, "Ukuhamba ngokukhawuleza, ungacothi, kwandisa ubomi. Andikwazi ukuxelela ukuba kungakanani na."
Umphandi waseDatshi uLuiz Carlos Hespanhol ubonise ukuba ngokubanzi, ukubaleka kunika iingenelo zempilo ngempumelelo ngakumbi kunokuhamba. Olu phononongo, lwenzelwe
Umzekelo, bafumanise ukuba imizuzu emihlanu yokubaleka ngosuku iluncedo njengokuhamba imizuzu eli-15. UHespanhol ukwathe emva konyaka omnyeuqeqeshoiiyure ezimbini nje
ngeveki, abagijimi banciphisa ubunzima bomzimba, banciphise amafutha emzimbeni wabo, banciphise izinga lokubetha kwentliziyo yabo, baze banciphise i-triglycerides egazini labo (amafutha egazini). Kukho ne-
ubungqina bokuba ukubaleka kunokuba nemiphumo emihle ekuxinezelekeni, ekudandathekeni, nasemsindoni.
Nangona kunjalo, uHespanhol wayengenguye umkhuthazi ngokupheleleyo wokubaleka. Inkqubo elungileyo yokuhamba inokuba neengenelo ezifanayo, utshilo. Ngoko ke xa kujongwa ukubaleka xa kuthelekiswa nokuhamba, ngokwenene
kuxhomekeke kwiindlela ozixabisa ngazo kunye nezinto ozithandayo: “Umntu angakhetha ukuhamba endaweni yokubaleka njengendlela yokwenza umthambo ngokusekelwe kwiingozi zokwenzakala, kuba ukuhamba
“Umntu unokukhetha ukubaleka kuba iingenelo zempilo zinkulu kwaye ziza ngokukhawuleza, kwixesha elifutshane
ixesha.
Isishwankathelo: Ukubaleka kuphucula impilo yakho ngokufanelekileyo kunokuba kuhamba kwaye kuneenzuzo ezinkulu zempilo ngexesha ngalinye olichithayo. Kodwa nokuba yimali encinci
Ukubaleka kunobungozi obukhulu bokwenzakala kunokuhamba. Kwaye ukubaleka okuninzi (oko kukuthi, uqeqesho lwe-ultramarathon) kunokuba yingozi, ngelixa kunjalo nangokuhamba.
Oku kusishiya phi? Bonke abaphandi bomthambo babonakala bevumelana ngento enye: ukuba eyona ndlela ilungileyo yokuzilolonga yileyo uza kuyenza ngokwenene. Ngoko ke impendulo
Ukubaleka xa kuthelekiswa nokuhamba ngeenyawo kusenokwenzeka ukuba kuya kwahluka kumntu nomntu. Ukuba ukhetha enye kunenye, qhubeka nayo. Kwaye ukubanangokuandinakugqiba,
UHespanhol ucebise oku: “Kutheni ungenzi zombini — ukubaleka nokuhamba — ukuze ufumane okulungileyo kuzo zonke?”
Ixesha lokuthumela: Matshi-19-2021
