Intsha ingase ifune ukucabangela kabili mayelana neMarathon
Ukugqugquzela abantu abasha ukugijima kuyindlela enhle kakhulu yokugqugquzela impilo yokuphila kanye nokuphila okunempilo. Abagijimi abasencane bangase bafune ukuthatha intshiseko yabo yezemidlalo ezingeni elisha futhi bahlanganyele emarathon, kodwa imikhawulo yeminyaka ingangena endleleni. Kufanele ube neminyaka emingaki ukugijima umncintiswano?
Izimfuneko zeminyaka emincane ye-Marathon
Ama-marathons amaningi anesidingo seminyaka yobudala, kanti ubuncane beminyaka yobudala beminyaka engu-16 noma engu-18 ubudala.
Ama-Marathons anenani eliphansi leminyaka elincane. I-Marathon ye-Honolulu, ngokwesibonelo, iye yaba nezingane ezincane njengama-10 eminyakeni eyedlule. Noma kunjalo, kwentsha noma noma ubani oneminyaka engaphansi kwengu-15, kunconywa ukuthi ulinde iminyaka embalwa ngaphambi kokuba ubambe iqhaza.
Ingabe iMarathon Ikulungele Wena?
Uke wenza izinhlanga kwezinye amabanga? Lo ngumbuzo obalulekile ongawubuza ngoba kungaba ngcono ukwenza amanye ama- 5K noma ama- 10K ngaphambi kokuba uthathe i-marathon. Ukugcwalisa enye yale migama kuyoba yinto ephumelelayo, ikakhulukazi kumuntu osemusha, futhi ukwenza kanjalo kuzokulungiselela ukulungiselela i-marathon. Futhi, uzoba nokuthile okumele ulindele esikhathini esizayo.
Ukuqeqeshwa kwe-marathon kudla isikhathi esiningi kakhulu, kuqeda, futhi kunzima, kokubili ngokomzimba nangokwengqondo. Ngalesosikhathi esincane, kuyomphumela wokuba nomthelela omkhulu kwezinye izinto ezibalulekile ekuphileni kwakho, njengesikole nokuchitha isikhathi nabangani nomndeni.
Ngaphambi kokuba ungene emncintiswaneni, hlola imithetho yomhlanganyeli ukuze ubone ukuthi izidingo zonyaka ziyini nokuthi ngabe udinga ifomu lesicelo somzali. Xoxa ngesifiso sakho sokwenza umncintiswano nabazali bakho. Kuyisinqumo esikhulu ngoba ukuqeqeshwa kwe-marathon kuzothatha izinyanga futhi kuyoba nethonya empilweni yakho yomndeni nokuphila komphakathi.
Kungani Kunemikhawulo?
Ngokuvamile, umncintiswano uzobeka inani leminyaka eliphansi ngokusekelwe ezincomo noma ezidingweni zomhlinzeki womshuwalense wabo. Akekho ofuna ukuphikiswa abazali ngenkathi kukhona okungalungile okwenzeka kumntwana phakathi nomncintiswano, futhi lokhu kungabangela izindleko eziphakeme zokuhlala noma iziklomelo zomphakathi zomzwelo. Ngenxa yalokho, abahleli bomncintiswano bavame ukuphutha eceleni kokuqapha bese bebeka izidingo zeminyaka ngokufanele.
Iningi labachwepheshe lingancoma ukulinda okungenani kuze kube yilapho izingane ziqeda ukukhulelwa ngaphambi kokuba zigijime. Odokotela basikhuthaza ngokugwema ukugijima okude kakhulu kwezingane kanye nentsha encane ngoba inhlekelele ephindaphindiwe ingabangela ukulimala kwamathambo asakhula.
Ucwaningo Luthini?
Ukucwaningwa kwamarathon abaphelile abaneminyaka engama-7 kuya kwengu-17 abaqedile i-Twin Cities Marathon bathole ukuthi kuphela abangama-310 abadinga usizo lwezokwelapha emncintiswaneni. Konke lokhu kwakungokwemvelo. Kodwa-ke, lolu cwaningo aluzange lugcine imiphumela yesikhathi eside ukuthi ibanga elisebenzayo nokuqeqeshwa lalinalo mfana. Kodwa kungase kube isiqiniseko kubaqondisi bomjaho abacabangela lokho okungenani okungenani iqhaza ekumele kube khona emlandweni wabo.
Esinye isifundo esincane sibheke imiphumela ye-marathon egijima kubasha futhi ayitholanga ubufakazi bokulimala kwesibindi noma kwezinso.
Esinye isifundo sibheke amazinga we-troponin enhliziyo, isibonakaliso sokulimala enhliziyweni okungabonakala ku-infarction ye-myocardial. Lezi zivame ukuphakanyiswa ngabagijimi be-marathon abadala, futhi babefana nabagijimi be-marathon abasakhulayo. Basheshe babuyela esimweni esivamile njengabantu abadala. Kodwa-ke, iqiniso lokuthi i- marathon linomphumela enhliziyweni kungesinye isizathu kubhekwa njengemidlalo eqondile futhi kufanele kwenziwe ngokucophelela.
Izwi elivela
Ukugijima lapho usemusha kukhulu, kodwa kunezinto eziningi okufanele uzicabange ngaphambi kokuthatha isinqumo sokugijima. Lesi akusona isinqumo okufanele uyenze ngokwakho, ngakho-ke qiniseka ukuthi uxoxisana nabazali bakho.
Kungcono ukukhuluma nodokotela wakho womndeni ukuze uthole umbono wakhe ngokuthi ngabe kufanele uqeqeshe ukugijima umjaho omude njengemarathon.
> Imithombo:
> Roberts WO, uNicholson WG. Abagijimi beMarathon abasencane kanye neNsuku Yomjaho Wezokwelapha Eminyakeni Engaphezu kwengu-26. I-Clinical Journal of > Ezemidlalo > Imithi . 2010; 20 (4): 318-21. i-doi: 10.1097 / JSM.0b013e3181e6301d.
> Traiperm N, Gatterer H, Wille M, Burtscher M. Cardiac Troponins e-Young Marathon abagijimi. I-American Journal of Cardiology . 2012; 110 (4): 594-8. doi: 10.1016 / j.amhlaka 2012.03.052.
> Traiperm N, Gatterer H, Pariwat P, Burtscher M. Energy Metabolism, Isibindi kanye Nezinso Emisebenzini Yabagibeli Abagijimi be-Adolescent. I-European Journal of Investigation Clinical . 2016; 46 (1): 27-33. i-doi: 10.1111 / eci.12561.