Tsallake Ayyuka? Ci gaban lafiyar ku yana sauri fiye da yadda kuke zato

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Tare da faɗuwar yanayin zafi da bukukuwa suna cika kalandarku, bukukuwan lokaci ne mai sauƙi don ba wa kanku izinin wucewa kyauta kan cire kayan motsa jiki. Kuma idan ya rage damuwar ku, dukkan mu muna tsallake wasu motsa jiki ne-bayan duka, yana da kyau a koma baya sau da yawa a shekara. Amma lokacin da kuka daina motsa jiki gaba ɗaya, da kyau, ƙila ba za ku so sakamakon ba: Kuna iya rasa kusan kashi 50 cikin 100 na abubuwan da kuka samu na motsa jiki mai wahala a cikin mako guda na rashin aiki, a cewar kociyan Pete Magill, zakaran ƙwararrun ƙwararru sau shida na ƙasa kuma marubucin Gina Jiki Mai Gudu: Tsarin Jiki-Jiki na Ƙarfi don Duk Masu Gudun Nesa, daga Milers zuwa Ultramarathoners-Run Nesa, Mai sauri, da Rauni-Kyauta. (Jadawalin aiki ba shine kawai dalilin da yasa muke bayar da belin ba. Dalilin Mata na 1 Tsallake Gym na iya ba ku mamaki.)

Ba za ku rasa duk ƙarfin ku da juriyar ku ba (na gode alhamdulillahi!), Amma yin hutu zai gusar da duk wani ci gaban da kuka yi a makwannin da suka gabata. Bayan haka, za ku rasa kashi 50 cikin 100 na abin da ake samu na dacewa da kowane mako da aka rasa. Jason Karp, Ph.D., likitan ilimin motsa jiki kuma marubucin Gudun Mata. "Lokacin da muke motsa jiki, muna motsa haɓakar sunadarai, kamar mitochondria da enzymes, don biyan buƙatun da muke sanyawa a jikin mu. Idan muka daina motsa jiki, muna kawar da buƙata, don haka sai mu fara rasa wadatar mu."

Me yasa jikinki yake kunna ki da sauri?

Yana da sarkar amsawa. Na farko, adadin jinin da ake samu don bugun zuciyar ku zai fara raguwa bayan mako ɗaya kacal. Yawan mitochondria a cikin tsokokin ku kuma yana raguwa lokacin da kuka je turkey mai sanyi. "Waɗannan ƙananan ƙananan ƙarfin wutar lantarki ne waɗanda ke samar da dukkan makamashin mu na iska," in ji Magill. Kuma za ku rasa ƙarancin capillary (wannan shine adadin ƙananan jijiyoyin jini waɗanda ke ɗauke da iskar oxygen da abubuwan gina jiki ga sel ɗinku). A lokaci guda, tsarin jin daɗin ku yana daina amfani da hanyoyin da ke sarrafa ƙanƙanin tsoka, yana haifar da rauni na tsoka da ƙarancin ƙarfi a bayan kowane motsi. Wannan kuma zai haifar da ƙarancin man fetur ko tattalin arzikin motsa jiki, wanda ke nufin jikin ku zai buƙaci ƙarin iskar oxygen don yin aikin. Bugu da ƙari, enzymes masu alhakin metabolism a cikin tsokar ku sun ƙi. Duk yana ƙarawa zuwa abu ɗaya: Ba za ku iya tura zuciyar ku, huhu ba, tsokoki, da hankalin ku gwargwadon ƙarfin ku.

Fadawa game da sati biyu da suka gabata?

Mun sani: Yana sauti ban tsoro. Amma ka tuna yana da kyau kuma ka rika hutu daga lokaci zuwa lokaci. "Rage lafiyar ku sau ɗaya ko sau biyu a shekara-na makonni biyu zuwa uku a lokaci guda-yana ba da damar tsarin jijiyoyin ku don murmurewa, tsokoki da kayan haɗin gwiwa don gyarawa gaba ɗaya, da sauran tsarin don murmurewa daga buƙatun horo," Magill yayi bayani.

Wannan shine dalilin da ya sa 'yan wasa masu jurewa a guje, keke, ninkaya, da sauran wasanni suna gina raguwa a cikin jadawalin horo. Overtraining zai iya zama mafi muni fiye da lalata saboda yana iya haifar da rauni ko ƙonawa. Ana mamakin tapering kafin babban taron? Bayan 'yan kwanaki na lokacin hutu a zahiri ya bar ku cikin ƙima mafi girma: Jikin ku ya sami damar murmurewa da gyarawa daga ayyukan motsa jiki na ƙarshe mai ƙarfi, amma har yanzu bai rasa wani abin motsa jiki ba. (Yaushe yayi kyau? Dalilai 9 don Tsallake Aikin ku ... Wani lokaci.)

Magill ya yi gargadin "Ratsewar da ba a shirya ba, a daya bangaren, na iya barin ku shan iska a tsakiyar tsarin horo." A duk lokacin da zai yiwu, shirin sane ya karye bayan wani lokaci na horo mai wahala ta hanyar rage ayyukanku, amma ba tafiya turkey mai sanyi gaba ɗaya. Zai fi sauƙi a jikinka fiye da cikakken rashin aiki. Daga nan sai ku koma cikin sabon tsarin horo lokacin da kuke samun wartsakewa (yawanci kusan makonni biyu zuwa uku, yawancin masana sun yarda). (Sake farawa hanyar da ta dace, tare da yadda ake Tsalle Komawa cikin Jibgar Jiyyarku.)

Kuna so ku kasance cikin tsari a lokacin da aka tsara shirye-shirye ko tsarin aiki da ba zato ba tsammani?

Ƙarfin ƙarfi yana da mahimmanci fiye da tsawon lokaci ko mita don kula da dacewa, don haka aƙalla, yi ƴan motsa jiki masu tsanani maimakon tsallake motsa jiki gaba ɗaya, Karp ya nuna. Magill ya ba da shawarar motsa jiki aƙalla sau uku a mako a cikin ƙarfi kamar yadda aka saba, amma yanke lokacin kowane zaman gumi da rabi (ko ma kashi biyu cikin uku), amma a daidai ƙarfin kamar yadda kuka saba. Misali, idan ka saba hawa elliptical na mintuna 60 a cikin mintuna 9 a kowane mil, hau na mintuna 30 a daidai lokacin don kiyaye lafiyar ka.

Idan kun fadi daga motar gaba daya, kada ku damu.

Kuna iya dawo da shi da lokaci. Amma dole ne ku yi haƙuri: "Abin takaici, yana ɗaukar lokaci mai tsawo don dawo da lafiya fiye da yadda zai rasa shi saboda yana ɗaukar lokaci mai tsawo don haɗa furotin fiye da waɗancan sunadarin sun lalace," in ji Karp. (Tsallake cikin aminci tare da Yadda ake Komawa Don Yin Aiki.)

Idan kun rasa juriya na motsa jiki-wadannan mitochondria da capillaries-zaku buƙaci adadin lokaci guda don sake ginawa kamar yadda ya ɗauki ku don samun farko (kimanin makonni 12 zuwa 14 don isa ga siffar kololuwa, in ji Magill). (Haɓaka ci gaba a cikin Makwanni 4 don dacewa: Jimlar Gyaran Jiki.)

Yanzu don wasu labarai masu daɗi: "Idan kun rasa lafiyar neuromuscular-waɗancan hanyoyin da ke sarrafa aikin tsokar ku-wani lokacin zaku iya sake jujjuya jikin ku cikin ɗan ƙaramin kwana ɗaya," in ji Magill. "Gudun tsaunuka masu tsayi suna da kyau ga wannan idan kun kasance masu gudu!"

"Yi amfani da shi ko rasa shi" na iya zama gaskiya, amma kasancewa cikin sifa yana da sauƙi kamar 'yan wasan motsa jiki kowane mako. Kuma dawowa cikin siffa yana nufin saka irin wannan aiki tukuru da kuka yi a karon farko. (Ana buƙatar wasu motsawa don komawa cikin tsagi? Duba waɗannan Sharuɗɗan Nasihu 18 na Motsa Jiki don Motsa Kowane Bangaren Ayyukanku.)

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