Kungani imizuzu embalwa yokuqala yokuzivocavoca ivame ukuzizwa enzima kunabo bonke
Ukuguqulwa kokuphila okuhlala phansi kuze kube yinkimbinkimbi kuyimangaliso yemvelo. Kungakhathaliseki ukuthi ungumusha wokuzivocavoca noma ungumuntu odlala isikhathi eside, ukuqonda okwenzeka emzimbeni wakho phakathi nalezo zinsuku zokuqala zokuzivocavoca kuzokusiza uhlale uphephile, ukhululekile futhi ushukumisekile. Uzokwazi futhi ukuthola okuningi ukushisa kwakho nokufudumala konke.
Kungani Ngizizwa Ngisuke Ngiphefumula?
Uma imizuzu engu-5 yokuqala yokuzivocavoca yakho yinkimbinkimbi, awunabo. Lowo mzwelo wokukhathala ngesikhathi sokuvivinya umzimba empeleni uyinto evamile. Empeleni, kwenzeka ngisho nabadlali abaqeqeshiwe kakhulu. Kodwa kunokuba uzizwe ukhululekile futhi uphethwe yimilenze yakho yokuphefumula nokuvutha kakhulu, sebenzisa lolu lwazi njengesikhumbuzo sokubaluleka kokufudumala, futhi khumbula okwenzeka emzimbeni wakho emaminithini ambalwa okuqala wokuzivocavoca.
Izinguquko zomzimba ezikuvumela ukuba ugcine ukuzivocavoca umzimba kwenzeka cishe cishe noma yikuphi ukuzivocavoca, kodwa ukuthi ukukhathazeka okunzima kokukhathala nokuphefumula kuvame ukuphawula ngenkathi kugijima, ukuhamba ngebhayisikili, ukugibela izitebhisi, ukubhukuda nezinye izinto eziphakeme, ukuvivinya umzimba ngokugcwele . Ukuzwa kubangelwa yisikhathi somzimba sokuletha uphethiloli okwanele emisipha yokusebenza.
Ukuze imisipha ivumelane, idinga amandla ngendlela ye- adenosine triphosphate noma i- ATP .
Kunenkinga eyodwa kuphela: une-ATP eyanele kuphela ehlala cishe imizuzwana engu-10. Khona-ke udinga ukuqala ukuyikhiqiza. Umzimba usebenzisa izindlela eziningana zamandla , kuhlanganise ne- anaerobic glycolysis kanye ne- aerobic glycolysis , ukuhlinzeka ngamafutha emisipha yokusebenza.
Uhlelo lwe- anaerobic luhlinzeka ngamaminithi angu-2 kuya kwangu-3 anenani le-ATP, kodwa kungekudala umzimba uzodinga ukushintshela ku-glycolysis ye-aerobic ukuze uqhubeke ukwenza uphethiloli.
"I-Aerobic" isho "nge-oxygen." Le nqubo isebenzisa okuningi oksijini ukuguqula i-glycogen egcinwe, amafutha kanye ne- lactic acid ibe amandla. Uma usungena ku-glycolysis ye-aerobic, ungakwazi ngokuyinhloko ukugcina imisipha ihamba isikhathi eside.
Kodwa ukushintshwa kwesistimu eyodwa yamandla kuya komunye kungenza isikweletu se-oxygen uze ukwazi ukuhambisa i-oxygen emisipha yokusebenza ngokushesha ngokwanele ukusiza i-glycolysis ye-aerobic. Ungase uzizwe unomsindo ovuthayo futhi ungakhathazeki emisipha, bese uqala ukuphefumula kakhulu njengoba ukwandisa ukulethwa kwe-oksijini emisipha. Ukushaya kwenhliziyo yakho kuzokwandisa ukupompa igazi elingaphezulu, kanye ne-oxygen nezakhi, kuwo wonke umzimba. Uma ushintsho lwenzeka, ungakwazi ukuhamba ngokunethezeka ngendlela eqinile futhi izinga lokuphefumula kanye nenhliziyo yakho lizohlala futhi.
Ngenkathi abanye abantu bengase bathole ukuvutha nokukhathala kokuqala okuvimbela ukuzivocavoca okukhulu, khumbula ukuthi uma ukwenza ngalesi sigaba esinzima, umzimba wakho uzozivumelanisa nesimo esifanele lapho uhlelo lwe-aerobic energy lukwazi ukuhambisana nalo i-oxygen idinga kalula kalula. Yebo, kungase kudingeke ulungise ijubane lakho ezingeni elifanele ngokusekelwe esimweni sakho sokusebenza ngokomzimba, kodwa noma ngabe usebenzisa i-marathon noma uhambe ngokuhamba okusheshayo, uzothola ijubane eliqinile lapho uzokwazi ukuqhubeka uhamba khona isikhathi ngaphambi kokuphuma kwamandla.
Izinzuzo Zokufudumala Ngokunciphisa
Uma leyo mizuzu yokuqala engu-5 noma engu-10 isuke ingakhululekile ukuba uqhubekele, noma uma usanda kushayela umzimba, ungakwazi ukugwema kalula lokhu ukungakhululeki ngokuhlanganyela ngokufudumele kakhudlwana. Ukufudumala kuhlakaniphile ngenxa yezizathu ezihlukahlukene - ikakhulukazi ekuvimbeleni ukulimala - kodwa ukululaza kunoma yikuphi ukuzivocavoca okukhulu kwe-cardio kukhululekile kakhulu futhi kujabulise uma ungazizwa sengathi uyasulwa ngaphambi kokuba uqale. Ngokuqala ukuvivinya umzimba wakho ngezinga elinethezeka futhi ufaka kancane kancane isivinini noma ukuqina phakathi kwemizuzu yokuqala emihlanu ukuya kweyishumi, uzogwema ukungatholakali kokuqala kwesikweletu se-oksijeni nakho konke okusemandleni akho okuzivocavoca kungase kuzwe ukuphumelela kakhulu.
Nakuba lezi zinguquko zesikhashana zemizimba zenzeka kunoma ubani osukela ekuziphatheni komsebenzi, uma uqhuba njalo, lolu shintsho luzokwenzeka ngokushesha futhi lukhulu ngokwengeziwe. Kodwa akuyona into enhle kuphela eyokwenzeka: Izinguquko zomzimba zesikhathi eside, noma ukujwayela, nazo zenzeka emzimbeni wokuzivocavoca njalo. Inhlitiyo yenhliziyo iba namandla futhi ikwazi ukupompa igazi elingaphezulu ngokuphambana ngalunye, okuholela ngesilinganiso senhliziyo esezansi. Amandla okugaya nokudluliselwa kwe-oksijeni nawo akhula. Izitsha zegazi ziba zikhulu futhi zinwebeka, umfutho wegazi wehla futhi ifomu elisha le-capillaries. Zonke lezi zinguquko ziholela ezinzuzweni eziningi zezempilo zesikhathi eside ezivela ekuzivocavoca umzimba njalo.
Ukubaluleka kokuqhuma
Isikhathi esilandelayo lapho uqala ukuzivocavoca futhi uzizwa ungakhululekile ekuphumeni kanzima noma ngokusheshisa, ngeso lengqondo ukuthi kwenzekani emzimbeni wakho, uphefumule, ukhululeke kancane futhi uqhubeke. Uma ufuna ukuthatha indlela encane lapho uphuma ukuphuma emsebenzini, sebenzisa imizuzu engu-5 yokuqala njengemfudumalo elula, imizuzu emihlanu ezayo ukuze uvuselele ijubane bese uhlela ekusebenzeni kwakho njengokujwayelekile.
Ngalolu cwaningo kanye nokuqonda okusha kwe-physiology yokufudumala, ungathola ukuthi uqala ukubheka phambili ekusebenzeni kwakho kunokuba ukwesabe.
> Imithombo:
> UKenney, uWilmore noCostill. I-Physiology yezemidlalo nokuzivocavoca: Edition 5. 2011. Human Kinetics Publishing.