"Ngesikhathi ngigijimela i-marathon ngonyaka odlule, ngathola amapounds angu-10 ezinyangeni ezimbalwa emva komncintiswano. Ngingayenza enye i-marathon. Ngingakugwema kanjani ukuthi lo mthwalo we-post-marathon uzuze manje?"
Kuyinto engavamile kubagijimi be-marathon ukuzuza amakhilogremu ama-post-marathon. Ama-marathoners amaningi asetshenziselwa ukudla ama-khalori angaphezu kokujwayelekile ukuze athole ukuqeqeshwa okugijimayo, futhi kunzima ukubeka amabhuleki emidlalweni yabo yokudla entsha lapho i-marathon isiphelile.
Futhi njengoba bengasebenzi kakhulu njengoba beqhuba ukuqeqeshwa, wonke lawo makhukhi angaphezulu angaholela ngokushesha ekuzuzeni isisindo.
Labo abaqedela ukuwa phansi ama-marathon bajwayele ukuzuza inzuzo ye-post-marathon ngoba izimoto zabo ezilandelwayo zilandelwa yisikhathi seholidi zasebusika uma kungenaso isikhathi esiningi sokuzivocavoca, kodwa baningi amathuba okudla.
Indlela Ongakugwema ngayo Amapulangwe Okuthunyelwe Kwama-Post-Marathon
Uma ukhathazekile ngokuthola isisindo ezinyangeni ngemuva kokuqedela i-marathon, nansi izinto ezimbalwa ozamazama ngazo:
1. Qhubeka nokuzivocavoca. Amanye ama-marathoners ashiswa kakhulu ngokwengqondo nangokomzimba avela emarathon ukuthi ayeke ukugijima nokusebenza. Zama ukungalinda isikhathi eside emva kwe-marathon ukuze ubuyele emuva ngoba uphuma emkhondweni wakho wokusebenza, kunzima ukubuyela kuwo. Ngisho noma uzobe usubuyela emasontweni ambalwa, usengakwazi ukwenza okusheshayo, ukugijima okulula noma ukuqeqeshwa okulula okulula ezinsukwini ezilandela umncintiswano wakho.
2. Khetha omunye umjaho. Akudingeki ukuthi uhlele ukugijima kwenye i-marathon, kodwa ukuba nosuku lomunye uhlanga ekhalendeni kuzokukugqugquzela ukuthi uqhubeke usebenza. Bheka izinhlanga endaweni yakho kanye namaqembu asebenzayo okuqeqesha izinhlanga ezizayo.
3. Kulula kumaqembu kanye neminye imikhosi. Ngemuva kokuthi uqedile i-marathon, kuzama ukuphuza ngokweqile ngenkathi ugubha ukufeza kwakho nomndeni nabangane.
Kuhle ukugubha ukufeza kwakho ngokudla okudliwayo kanye nezinye iziphuzo, kodwa zama ukuyivumela ukuba ibe umkhosi wenyanga. Futhi, kufanele ufunde amathiphu wokulawulwa kwesigaba nokugwema inzuzo yesisindo seholide .
4. Zizuze ngezinye izindlela. Yebo, kumnandi ukugubha ukufeza kwakho, kodwa kunezindlela zokwenza lokho ngaphandle kokudla nokuphuza. Ziphathe ngokwakho ekusikeleni kwe-post-marathon okudingekayo kakhulu noma uzithenge ngegesi elisha eligijima. Ukuthola izingubo ezisha zokugijima kuzokugcina ukhuthazwe ukuqhubeka usebenza.
5. Yiba ukudla okulula okunempilo ngakwesokunene. Ngisho noma ungahle ugijime ngamamayela amaningi ngesonto ngalinye, usengase uzithole ulambile ngaso sonke isikhathi. Kungakhathaliseki ukuthi usemsebenzini, ekhaya, esikoleni noma lapho uhamba khona, qiniseka ukuthi uhlale ulungele ukudla okudla okunempilo ngakho ungadli ukudla okungenampilo, okuphezulu kwekhalori ngoba kulula kakhulu.
6. Landelela ukudla kwakho. Kulula ukudla amakholori amaningi uma ungaqapheli ukuthi udla nokuphuza kangakanani. Uma usuqala ukulandelela amakhalori akho, ungase ushatswe ukuthi ungakanani ama-khalori owathathayo, futhi uzokwazi ukubona izindawo zokuthuthukisa. Futhi ukulandelela ama-calories akho kungase kukuenze ucabange kabili ngaphambi kokuhamba ngaphezulu.
7. Faka isithombe sakho sokuqeda endaweni ethile evelele. Kungakhathaliseki ukuthi kudeskini yakho, isiqandisisi sakho, noma udonga lwakho, bonisa isithombe sakho somncintiswano ngokuziqhenya. Ukukhunjulwa kokuqedela kwakho kwezemidlalo kuzokusiza ukuba uqhubeke ugijima futhi uzophefumlelwa ukuba ufinyelele kulowo mdlalo we-marathon.