Siyakwamukela lapha, ikholomu yamasonto onke lapho abafundi bangathumela khona imibuzo yezempilo yansuku zonke nganoma yini kusukela kwisayensi ye-hangover kuya ezimfihlakalo
ubuhlungu bomhlane. UJulia Belluz uzohlola ucwaningo futhi abonisane nochwepheshe kulo mkhakha ukuze athole ukuthi isayensi ingasisiza kanjani siphile kamnandi futhi sijabule.
izimpilo ezinempilo.
Is ukugijimauhlobo lokuzivocavoca olungcono ngempela kunokuhamba, njengoba ukugijima kungaholela ekulimaleni okwengeziwe?
KwaVox, uhlala eduze kwentatheli yezempilo uSarah Kliff, oqeqesha ama-half-marathon nama-triathlon ngendlela abantu abaningi abayigcinele ukuthenga ukudla.
USarah uphinde wahlushwa yi-plantar fasciitis kanye nokuphuka kwengcindezi. Ngezinye izikhathi, uhlala egqoke izicathulo zokugijima izinyanga eziningi ngoba konke okunye kuyamlimaza.
kakhulu, waze wafaka ngisho nebhande elikhulu eliluhlaza okwesibhakabhaka emlenzeni wakhe wesobunxele ukusiza ukuvikela imifantu emincane emathanjeni onyawo lwakhe ebangelwe ukuguguleka okukhulu.
Ngezindlela eziningi, uSarah uyisibonelo esihle kakhulu sendlela yokucabanga ngezinzuzo nezingozi zokugijima uma kuqhathaniswa nokuhamba. Ukugijima kunezinzuzo ezinkulu zempilo kune
ukuhamba (uSarah uphilile kahle), kodwa futhi kunengozi enkulu yokulimala (bheka i-brace yezinyawo zikaSarah).
Ngakho-ke yimuphi umphumela obusayo? Ukuze athole, waqala ngokusesha “izilingo zokulawula ezingahleliwe” kanye “nokubuyekezwa okuhlelekile” ku-ukugijimaukuhamba, kanye nokuzivocavoca
ku-I-PubMedimpilo (injini yokusesha yamahhala yocwaningo lwezempilo) kanye nakuIsazi se-Google.Bengifuna ukubona ukuthi ubufakazi obusezingeni eliphezulu — izivivinyo kanye nokubuyekezwa buyini
iindinganiso yegolide— kusho ngezingozi nezinzuzo zalezi zinhlobo ezimbili zokuzilolonga.
OKUHLOBENESenza ukuzivocavoca kube nzima kakhulu. Nansi indlela yokukwenza kahle.
Kwaba sobala ngokushesha ukuthi ukugijima kungaholela ekulimaleni okwengeziwe, futhi ingozi iyanda njengoba izinhlelo zokugijima ziba zimbi kakhulu. Ucwaningo luthole ukuthi abagijimi bagijima kakhulu.
banezinga lokulimala eliphakeme kakhulu kunabahamba ngezinyawo (okunye ucwaningo luthole ukuthi abesilisa abasebasha abagijima noma abagijimayo babenengozi ephezulu ngamaphesenti angama-25 yokulimala kunabahamba ngezinyawo), futhi
ukuthi ama-ultramarathoner asengozini enkulu nakakhulu. Ukulimala okuyinhloko okuhlobene nokugijima kufaka phakathi i-tibia stress syndrome, ukulimala kwe-Achilles tendon, kanye ne-plantar fasciitis.
Sekukonke, abantu abangaphezu kwengxenye abagijimayo bazobhekana nokulimala okuthile ngokwenza kanjalo, kanti iphesenti labahamba ngezinyawo abazolimala licishe libe ngu-1.
Kuyathakazelisa ukuthi kubonakala sengathi ungahamba cishe ungapheli ngaphandle kwengozi eyengeziwe yokuzilimaza.
Ukuthi ukugijima kuyabalimaza abantu akufanele kumangaze. Njengoba lolu cwaningo luchazile, “Ukugijima kukhiqiza amandla okusabela komhlabathi angaba ngumzimba ophindwe izikhathi ezingu-2.5.”
isisindo, kuyilapho amandla okusabela komhlabathi ngesikhathi sokuhamba ebangeni eliphindwe ka-1.2 isisindo somzimba.” Futhi kungenzeka kakhulu ukuthi ukhubeke futhi uwe ngenkathi uhamba.ukugijimakunalokho oyikho
ngesikhathi sokuhamba.
Ufunde nangezinye zezinzuzo ezimangalisayo zempilo zokuhamba ngokushesha: Ngisho nemizuzu emihlanu kuya kweyishumi ngosuku yokugijima ngesivinini esingamakhilomitha ayisithupha ngehora kunganciphisa.
ingozi yokufa ngenxa yesifo senhliziyo nezinye izimbangela. Kutholakale ukuthi abagijimi baphila isikhathi eside kunabangagijimi ngisho nangemva kokuzivumelanisa nezinye izici.
— umehluko weminyaka engu-3.8 kwabesilisa kanye neminyaka engu-4.7 kwabesifazane.
Nokho, ucwaningo luthole ukuthi ukuhamba ngezinyawo kunezinzuzo ezibalulekile zezempilo. Ezinye izifundo zisikisela ukuthi ungandisa isikhathi sakho sokuphila futhi ugweme izifo.
ngokuhamba nje — futhi uma uhamba kakhulu, kuba ngcono.
Lonke lolu cwaningo, yize lwalukhanyisa, aluzange lunikeze iziphetho ezicacile ngokuthi ukugijima noma ukuhamba kungcono yini kuwe jikelele. Ngakho-ke ngibuze abanye babo
Abacwaningi abaphambili emhlabeni kulo mkhakha. Isiphetho sabo? Udinga ukucabangela ukuhwebelana.
“Ukugijima ngokulinganisela kwandisa impilo ngaphezu kokuhamba,” kusho uPeter Schnohr, udokotela wezifo zenhliziyo ocwaninge ngezici eziningi zokuvivinya umzimba kanye
impilo. Igama eliyinhloko lapho lithi “ngokulinganisela.” USchnohr waxwayisa ngocwaningo oluvelayo lokuthi ukwenza ukuzivocavoca okuningi kokukhuthazela isikhathi eside (njenge-triathlon
ukuqeqeshwa) kungaholela ezinkingeni zenhliziyo. Sekukonke, kukhona ubudlelwano obufana no-U phakathi kokugijima nokufa, kusho yena. Okuncane kakhulu akusizi empilweni, kodwa futhi
okuningi kungaba yingozi.
"INDLELA ETHANDEKA KAKHULU IZINSUKU EZIMBILI KUYA KWEZINTATHU NGEVIKI, NGESIVININI ESINCANE NOMA ESILINGANISELE"
[Uhlelo] oluhle kakhulu izinsuku ezimbili kuya kwezintathu zokugijima ngesonto, ngesivinini esiphansi noma esimaphakathi,” kweluleka uSchnohr. “Ukugijima nsuku zonke, ngesivinini esisheshayo, okuningi
Amahora angaphezu kwama-4 ngesonto awalungile kangako.” Futhi kulabo abangakuthandi ukugijima, waphawula, “Ukuhamba ngokushesha, hhayi kancane, nakho kwandisa impilo. Angazi ukuthi kungakanani.”
Umcwaningi waseDashi uLuiz Carlos Hespanhol ukhombe ukuthi ngokuvamile, ukugijima kumane kuletha izinzuzo zezempilo ngendlela ephumelela kakhulu kunokuhamba ngezinyawo. Lolu cwaningo, lwenzelwe
Isibonelo, bathole ukuthi imizuzu emihlanu yokugijima ngosuku izuzisa njengokuhamba imizuzu eyi-15. UHespanhol uphinde wathi ngemva konyaka owodwa wokugijimaukuqeqeshwaamahora amabili nje kuphela
Ngesonto, abagijimi behlisa isisindo, banciphise amafutha emzimbeni wabo, banciphise izinga lokushaya kwenhliziyo yabo lapho bephumula, futhi banciphise ama-triglycerides egazini labo (amafutha egazini). Kukhona ngisho
ubufakazi bokuthi ukugijima kungaba nemiphumela emihle ekucindezelekeni, ekucindezelekeni, kanye nasentukuthelweni.
Noma kunjalo, uHespanhol wayengeyena umgqugquzeli wokugijima ngokuphelele. Uhambo oluhle lokuhamba lungaba nezinzuzo ezifanayo, waphawula. Ngakho-ke uma ugijima uma uqhathanisa nokuhamba, empeleni
kuncike ezindinganisweni zakho kanye nezintandokazi zakho: “Umuntu angakhetha ukuhamba esikhundleni sokugijima njengendlela yokusebenza ngokomzimba ngokusekelwe ezingozini zokulimala, njengoba ukuhamba
"Akunangozi kangako kunokugijima," echaza. Noma ngenye indlela: "Umuntu angakhetha ukugijima ngoba izinzuzo zezempilo zinkulu futhi ziza ngokushesha, esikhathini esifushane."
isikhathi.
Ukufingqa: Ukugijima kuthuthukisa impilo yakho ngendlela ephumelela kakhulu kunokuhamba futhi kunezinzuzo ezinkulu zezempilo ngesikhathi ngasinye osichitha. Kodwa ngisho nenani elincane
Ukugijima kuthwala ingozi enkulu yokulimala kunokuhamba. Futhi ukugijima okuningi (okungukuthi, ukuqeqeshwa kwe-ultramarathon) kungaba yingozi, kuyilapho kungenjalo nokuhamba.
Lokhu kusishiya kuphi? Bonke abacwaningi bokuzivocavoca babonakala bevumelana ngento eyodwa: ukuthi inqubo yokuzivocavoca engcono kakhulu yileyo ozoyenza ngempela. Ngakho impendulo
embuzweni wokugijima noma ukuhamba cishe kuzohluka kumuntu nomuntu. Uma ukhetha eyodwa kunenye, namathela kulokho. Futhi umanamanjeangikwazi ukunquma,
UHespanhol uphakamise lokhu: “Kungani ungenzi kokubili — ukugijima nokuhamba — ukuze uthole okungcono kakhulu kukho konke?”
Isikhathi sokuthunyelwe: Mashi-19-2021
