Sebenzisa ukugijima ukuze ulahlekelwe isisindo namasu kusuka kuDean Karnazes
Uzobe uhamba kude kangakanani ukuze uthole umzimba oyifunayo? Uma impendulo ingama-26.2 miles, ke lesi sihloko senu. Izisebenzi eziningi zisebenzisa ukuqeqeshwa kwe-marathon yokulahlekelwa isisindo. Kodwa ukugijima ukulahlekelwa isisindo akusebenzi ngaso sonke isikhathi. Kumele wazi ukuthi ungayithwala kanjani isisindo ngesikhathi uqeqesho uma ufuna ukuwela umgqa wokugcina nomzimba ongcono, umzimba ongenayo.
Ingabe i-Marathon Isisindo Sokulahlekelwa I-Myth?
Ungase umangale ukwazi ukuthi amaningi amashayimu amasha alahlekelwa yisisindo ngesikhathi sokuqeqeshwa.
Eqinisweni, abantu abaningi banesisindo lapho beqeqesha umncintiswano.
Isibonelo esiphelele nguTara Parker-Pope owabhala ngokulahlekelwa kwesisindo sakhe ku-"The Fat Trap" ye- New York Times . Kulesi sihloko, umlobi wesayensi ukhuluma ngezici eziningi ze-metabolic and hormonal ezithinta uma umuntu oqine ngokweqile noma okhuluphele ezama ukwehlisa isisindo. Lesi sihloko sikhombisa ukuthi ukulahlekelwa isisindo okungapheli kungenzeka kungenakwenzeka kwabanye abantu . Njengobufakazi, uTara Parker-Pope wembula ukuthi "waqedela umncintiswano" futhi wayengakakwazi ukulahlekelwa isisindo.
Ngesikhathi i-anecdote ye-marathon imangala kubabhali bezindaba abaningi abazoxoxa naye mayelana nokuphawula, uParker Pope ukuqeqeshwa kokulahlekelwa kwesisindo akuzange eze njengabantu abamangala emphakathini ohamba phambili, mina ngokwami ngahlanganisa. Angizange ngibe nesisindo ngesikhathi samarathons ami amathathu okuqala, kodwa iningi labaqeqeshi bami abaqeqeshwayo benza kanye - nakuba sonke sasizama ukunciphisa.
Ingabe lokho kusho ukuthi akunakwenzeka ukulahlekelwa isisindo ngesikhathi sokuqeqeshwa kwe-marathon? Akunjalo neze. Kulula ukuthi kusho ukuthi kufanele ube nge-savvy ngokukhethekile ohlelweni lwakho lokuqeqesha.
Marathon Ukugijima Ukuncipha Isisindo
Ukulahlekelwa isisindo ngenkathi kugijima umncintiswano kungenzeka. Kodwa kunzima. Ukulimaza i-mile ye-pavement ngemva kwemayela kukunika ulambile futhi ukhathele.
Abantu abaningi benzani uma belambile futhi bekhathele? Balala embhedeni badle - okuyinto ekugcineni kubangele ukuzuza isisindo. Isihluthulelo sokukhishwa kwesisindo samarathon ukulinganisa izinga lakho lomsebenzi nokudla kwakho kokudla.
Ukuze ufunde kabanzi, ngikhuluma ne-ultra marathoner Dean Karnazes. Umncintiswano wokukhuthazela kanye nomlobi ongcono kakhulu wabizwa ngokuthi nguyena wamadoda afanele kunazo zonke eplanethi yi- Men's Fitness . Ngamcela ukuba achaze indlela umgijimi omusha okufanele aqeqeze ngayo ukuze athole umzimba onomzimba oqinile, ohlangene osukwini lomncintiswano.
Ucabanga ukuthi ukugijima kwe-marathon kungaba isisindo sokulahlekelwa kwesisindo esilungile?
UDean Karnazes: Yebo, ngokuphelele. Eqinisweni, uma kwenziwa kahle, kungenye yezindlela eziphumelela kakhulu zokulahlekelwa kwesisindo.
Uma ukhetha ukubeka umgomo wokulahlekelwa isisindo sokuqeqeshwa kwakho kwe-marathon kufanele ukuqeqeshwa kwakho kufanele kuhluke kanjani ezinhlelweni eziningi zokuqeqesha ama-marathon?
UDean Karnazes: Ukuqeqeshwa kwakho okuningi kufanele kwenziwe kulokho okubizwa ngokuthi "indawo yokushisa amafutha" (okuchazwa cishe njenge-60% -80% yenani lakho lenhliziyo). Umzimba wakho uzothatha amanoni wezamandla kulolu hlu. Kodwa-ke, akusikho konke ukuqeqeshwa kwakho okumelwe kwenziwe emkhakheni ovuthayo wamafutha, njengoba abanye bebavikela. Kumele futhi ufake ukuqeqeshwa okuphakeme kakhulu . Yiqiniso, ukuzivocavoca ngamazinga aphakeme kakhulu kusetshenziswa ama-carbohydrate ngokuyinhloko ngamafutha, kodwa uzothola ukukhuthazwa okunamandla okuvela kulokhu kuqeqeshwa okunamandla okuqhubeka usuku lonke.
Zikhona yini izeluleko noma izingcezu ezithile ezeluleko ongayinikela kubagijimi abasha abafuna ukunciphisa isisindo ngokuqedela i-marathon?
UDean Karnazes: Abantu abaningi bawela esicupheni sokukholelwa ukuthi ngenxa yokuthi bashisa amakholori engeziwe ngesikhathi sokuqeqeshwa kwe-marathon, bangakhuphula ukudla kwabo ukuze benze umehluko. Umzimba wakho ungakwazi ukuphumula ngokwanele ngaphandle kwalokhu ukusetshenziswa okungeziwe futhi yonke imiqondo yokulahlekelwa isisindo ukudala ukulahleka kwekhalori. Ngakho-ke, ukuqeqeshwa kodwa ungadli okungaphezu kwakho okujwayelekile.
Yini ebaluleke kunazo zonke ukuthi abagijimi abasha badinga ukwazi mayelana nokugijima ukulahlekelwa isisindo?
Dean Karnazes: Ukuvinjelwa kwekhalori kuyisihluthulelo sokulahlekelwa isisindo. Ukuzama ukufanisa ukudla kwekhalori nenani lama-calorie kushisa yisizathu esiyinhloko sokuthi abantu bahluleka ukulahlekelwa isisindo ngisho nalapho kuqeqeshwa umncintiswano.
Ukuqeqeshwa kwe-marathon kungukufeza okuyingqayizivele. Ukugcwalisa i-mileage yosuku ngalunye naphezu kweziphazamiso ezivamile zansuku zonke kuthatha ukukhuthazela kwengqondo, ukuzithiba, nokugxila. Ukulahlekelwa isisindo kudinga umzamo ofanayo. Uma ukhetha ukuthatha izinselelo zombili ngesikhathi esifanayo, kufanele uphinde utshale utshalomali ukuze ubone imiphumela. Kodwa inzuzo iyingqayizivele. Sebenzisa lezi zeluleko ngesikhathi uqeqesho lwakho lwe-marathon lokulahlekelwa isisindo nokusebenza okuqinile ngosuku lomncintiswano.