Uma ukushisa kuphelelwe ngaphandle, landela lezi zeluleko ezihamba phambili zokusebenzisa isimo sezulu sakho futhi ugcine isimiso sakho sokuhamba.
1. Khetha Isikhathi Esihle Sosuku Sokuhamba
Yazi isimo sezulu sendawo yakho. I-Dawn iycono kakhulu, nakuba ifika ekuqaleni kukaJuni noJulayi. Kwezinye izindawo, umoya ophefumulayo uqala ukupholisa izinto phakathi nango-ntambama. Kodwa ezindaweni eziningi ezingaphakathi, amazinga okushisa aphakama kuze kuhlwe, ngo-5: 00 kuya ku-6: 00, futhi ungapheli kuze kufike ilanga.
Uhlelo lwakho lokuhamba ngemuva kokusebenza lungakufaka esikhathini esishisayo sosuku.
Cabanga kabili ngokuzivocavoca lapho izinga lokushisa elingaphezulu lingaphezu kwe-90 F (32 C) kanye nomswakama ohambisanayo ungaphezu kwamaphesenti angu-60, ngokusho kweMelika Council on Exercise. Hlola izinhlelo zokusebenza zesimo sezulu namasayithi wenkomba yokushisa bese uyisebenzisela ukucacisa ukuthi kushisa kakhulu ukuze usebenzise ngaphandle. Kungcono ukwenza ukuhamba kwakho ekuhambeni kokuhamba ngezinyawo noma ukuhamba ezindlini ngaphandle kokungabi nengozi kwezimo zokushisa.
2. Khetha Umzila Ohlanganisa Umthunzi
Gwema ilanga eliqondile bese uhamba nge-asphalt noma ukhonkolo. Imigwaqo yemvelo ngaphansi kwezihlahla yizindawo ezipholile ukuhamba. Lezi ziyanconywa yizinambuzane, ngakho-ke khetha izinambuzane uma ziphazamisa kakhulu, bese uhlola amakizane emva kwalokho. Ungasebenzisa uhlelo lokusebenza lwe-mapping online ukuze uthole umzila wokuhamba futhi usebenzise i- "Satellite View" noma "I-Hybrid View" ukuze ubone ukuthi izihlahla nomthunzi kungaba kuphi.
3. Qiniseka ukuthi unamanzi anele
Phuza ingilazi enkulu yamanzi (amahora angu-12 kuya kwangu-20) imizuzu engama-60 ngaphambi kokuqala ukuhamba kwakho. Lokhu kukuqala ukuba u-hydrated kahle kodwa unethuba lokuqeda noma yikuphi okunye ngaphambi kokuthi uqale ukuhamba. Bese uphuza indebe yamanzi (amahora angu-6 kuya ku-8) njalo emaminithini angu-20 ukuya kwangu-30 ekuhambeni kwakho.
Ungatshela uma uqeda ukuphelelwa amanzi emzimbeni ngemuva kokuhamba kwakho uma izinga lakho lokushayela lihlala liphakeme futhi umchamo wakho ubomvu omnyama. Iziqondiso zokuphuza abahamba ngezinyawo nabagijimi bathi "uphuze uma usomile," ngakho-ke qiniseka ukuthi uphathe amanzi ukuze ukwazi ukukwenza uma usomile. Gwema iziphuzo ngezinga eliphezulu lokuhlunga ushukela, ngoba lokho kungabangela isicucu. Amanzi yisiphuzo esihle uma uhamba kuze kube ihora. Uma uhamba nokujuluka isikhathi esingaphezulu kwehora, shintsha ngemuva kwehora lokuqala ukuya kwesiphuzo sezemidlalo esithatha indawo ye-electrolytes (usawoti womzimba).
Qala ngeqhwa eliningi emanzini wakho ngakho lihlala lipholile ngesikhathi sokuhamba kwakho. Bheka amabhodlela amanzi namanzi.
4. Yenza Umthunzi Wakho
Izitshalo zakho zokushisa sezulu eshisayo kufanele zihlanganise izingubo ezimibalabala ezilinganisiwe zokukuvikela emisebeni yelanga ye-ultraviolet. Ngenkathi ungase ucabange ukuthi izingubo ezingaphansi zizopholile, phawula ukuthi abantu abahamba ehlane bagcina isikhumba sabo sigqoke izingubo ezixekethile, ezilula.
Gqoka isigqoko nge-visor noma i-cap ye-desert ukuze uthume intamo yakho. Gqoka isikrini selanga ukuze uvimbele ukushisa kwelanga, umdlavuza wesikhumba, kanye nemibimbi. Gqoka izibuko ezibukwayo ezihlunga i-UVA ne-UVB ukuvikela amehlo akho.
5. Sebenzisa ama-Cooling Tactics
Bheka ama-bandannas okupholisa magic anama-crystals agcwele amanzi futhi agcine intamo yakho ipholile isikhathi eside.
Ungaphinde uklebhule futhi ugcobe i-bandana noma i-washcloth bese uyigcina esikhwameni se-ziplock enezingqimba ze-ice, ngisho nokuyithwala esithwali esithintekayo esikhwameni. Yifake entanyeni yakho entanyeni yokushayela ngokushesha.
Ukushaya ubuso bakho nentamo ngamanzi apholile kungakusiza uphole phansi. Ngesikhathi uhamba, ungangena isikhwama sakho emanzini emthonjeni wamanzi ukuze usize uhlale upholile. Uma ugqoka ama-sweat emasongweni akho, ukufaka amanzi emakhazeni angasiza ekuhlinzekeni ukukhululeka kokushisa.
6. Thatha it lula
Uma ungeke ukwazi ukugwema ukushisa, wehlisa amandla okuhamba kwakho ukuze umzimba wakho udale ukushisa okuncane okungaphakathi. Yehla phansi, ikakhulukazi lapho ekhuphuka.
Londoloza ukusebenza okuphakeme kakhulu kwezikhathi ezipholile. Futhi, phawula ukuthi uma usuka endaweni epholile ukuya efudumele uyozizwa ukushisa ngisho namazinga okushisa amahle kakhulu. Uma uhamba, cabanga lokhu futhi uhlele ukusebenza okulula kuze kube yilapho usetshenziselwa isimo sezulu esisha.
7. Buka Ukugula Okushisayo Nokudambiswa Kwendle
Ziqaphele wena nabangane bakho ohambahamba ngezibonakaliso zokugula okushisa . Uma uhlaziyekile, uncibilikisiwe, unesikhumba esomile noma ama-chills, ume bese uzama ukuphuza amanzi noma isiphuzo sezemidlalo. Uma uzizwa ungcono, thola usizo lwezokwelapha ngokushesha. Uma unakekelwa ngesimo sezokwelapha, ikakhulukazi izinhliziyo noma izinkinga zokuphefumula noma ube nesifo sokushisa ngaphambilini, thintana nomhlinzeki wakho wezempilo ngokuhamba ekushiseni.
Kuyathakazelisa ukuphawula ukuthi ukubuyekezwa kokucwaninga kwamasu okupholisa ngesikhathi sokuzivocavoca kwakuthola ukuthi basize umzimba ukuqhubeka, kepha akubonakali ukuthi kunciphisa izinga lokushisa lomzimba wangaphakathi. Ungase usengozini yokugula okushisa ngisho noma ungazizwa ushisayo. Gcina lokho engqondweni bese uhlala uphephile.
> Umthombo:
> Ruddock, Alan, uBrent Robbins, Garry Tew, uLiam Bourke, no-Alison Purvis. "Amasu Okupholisa Okusebenzayo Ngesikhathi Ukuzivocavoca Okuqhubekayo Ezweni Ezishisayo: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwemeta." Imithi yezemidlalo 47, cha. 3 (2016): 517-32. i-doi: 10.1007 / s40279-016-0592-z.