Siyakwamukela lapha, ikholomu yamasonto onke lapho abafundi bengathumela khona imibuzo yezempilo yansuku zonke nganoma yini kusukela kusayensi ye-hangover kuya kwezimfihlakalo
ubuhlungu beqolo.U-Julia Belluz uzohlunga ocwaningweni futhi axhumane nochwepheshe kulo mkhakha ukuze athole ukuthi isayensi ingasisiza kanjani siphile ngokujabula futhi
izimpilo ezinempilo.
Is egijimangempela uhlobo olungcono lokuzivocavoca kunokuhamba, njengoba ukugijima kungaholela ekulimaleni okwengeziwe?
E-Vox, Uhlezi eduze kwentatheli yezempilo uSarah Kliff, oqeqeshelwa ama-half-marathon kanye nama-triathlons ngokukhululeka abantu abaningi abagcinele ukuthenga igrosa.Kodwa
USarah naye waphathwa yi-plantar fasciitis kanye nokuphuka kwengcindezi.Ngezinye izikhathi, uginqike egqoke izicathulo zokugijima izinyanga ngoba konke okunye kubuhlungu
kakhulu, futhi waze wafaka nensimbi enkulu eluhlaza okwesibhakabhaka emlenzeni wakhe wesokunxele ukusiza ukuvala imifantu emincane emathanjeni onyawo lwakhe ebangelwe ukuguga nokukhala kakhulu.
Ngezindlela eziningi, uSarah uyisibonelo esihle sokuthi ungacabanga kanjani ngezinzuzo nezingozi zokugijima uqhathanisa nokuhamba.Ukugijima kunezinzuzo zezempilo ezinkulu kune
ukuhamba (uSarah ulunge kakhulu), kodwa futhi kunengozi enkulu yokulimala (bheka izintambo zokuqondisa izinyawo zikaSarah).
Ngakho yimuphi umphumela obusa?Ukuze uthole lokhu, uqale ngokucinga “izilingo zokulawula okungahleliwe” kanye “nokubuyekezwa okuhlelekile” kuvuliweegijima, ukuhamba, nokuzivocavoca
kweI-PubMedimpilo (injini yokusesha yamahhala yocwaningo lwezempilo) kanye neI-Google Scholar.Bengifuna ukubona ukuthi buyini ubufakazi bekhwalithi ephezulu kakhulu - izivivinyo nezibuyekezo
iizinga legolide- kusho ngobungozi obuhlobene nezinzuzo zalezi zindlela ezimbili zokuzivocavoca.
OKUhlobeneSenza ukujima kube nzima kakhulu.Nansi indlela yokukulungisa.
Kwaba sobala ngokushesha ukuthi ukugijima kungaholela ekulimaleni okwengeziwe, futhi ingozi iyanda njengoba izinhlelo ezisebenzayo ziba namandla kakhulu.Ucwaningo luthole ukuthi abagijimi
babe namazinga okulimala aphezulu kakhulu kunabahamba ngezinyawo (olunye ucwaningo lwathola ukuthi izinsizwa ezigijima noma ezigijimayo zinengozi ephakeme ye-25% yokulimala kunabahamba ngezinyawo), futhi
ukuthi ama-ultramarathoner asengozini enkulu nakakhulu.Ukulimala okuyinhloko okuhlobene nokugijima kuhlanganisa i-tibia stress syndrome, ukulimala kwe-tendon ye-Achilles, kanye ne-plantar fasciitis.
Sekukonke, ngaphezu kwesigamu sabantu abagijimayo bazothola uhlobo oluthile lokulimala ngokwenza kanjalo, kanti iphesenti labahamba ngezinyawo abazolimala liseduze ne-1.
iphesenti.Kuyathakazelisa ukuthi kubonakala sengathi ungakwazi ukuhamba ngokungapheli ngaphandle kwengozi eyengeziwe yokuzilimaza.
Lokho kugijima kulimaza abantu akufanele kumangaze.Njengoba lolu cwaningo luchaza, "Ukugijima kukhiqiza amandla okusabela angaphansi cishe izikhathi ezingu-2.5 zomzimba
isisindo, kuyilapho amandla okusabela phansi phakathi nokuhamba aphakathi kwesisindo somzimba esiphindwe izikhathi ezingu-1.2.”Futhi maningi amathuba okuthi ukhubeke futhi uwe ngenkathiegijimakunawe
ngesikhathi sokuhamba.
Ufunde nangezinye zezinzuzo zezempilo ezimangalisayo zokuhamba ngokushesha: Ngisho nemizuzu emihlanu kuya kweyi-10 ngosuku ukugijima cishe ngamamayela ayi-6 ngehora kunganciphisa.
ingozi yokufa ngenxa yesifo senhliziyo nemithambo yegazi nezinye izimbangela.Abagijimi bathole ukuthi baphila isikhathi eside kunabangagijimi ngisho nangemva kokulungisa ezinye izici
- umehluko weminyaka engu-3.8 kwabesilisa kanye neminyaka engu-4.7 kwabesifazane.
Lokho kusho, ucwaningo luthole ukuthi ukuhamba kunezinzuzo ezibalulekile zezempilo, futhi.Ezinye izifundo ziphakamisa ukuthi ungakwazi ukunweba impilo yakho futhi ugweme izifo
ngokuhamba nje - futhi okuningi, kungcono.
Lonke lolu cwaningo, ngenkathi lukhanyisa, aluzange lunikeze iziphetho ezicacile zokuthi ukugijima noma ukuhamba bekungcono yini kuwe kukonke.Ngakho ngabuza ezinye
abacwaningi abahamba phambili emhlabeni kule ndawo.Isiphetho sabo?Udinga ukucabangela ukuhwebelana.
“Ukugijima ngokusesilinganisweni kwelula ukuphila ngaphezu kokuhamba ngezinyawo,” kusho uPeter Schnohr, udokotela wezifo zenhliziyo oye wacwaninga izici eziningi zokuvivinya umzimba nokuzivivinya.
impilo.Igama eliyinhloko lapho lithi “ngokulinganisela.”USchnohr uxwayise ngocwaningo olusafufusa lokuthi ukwenza umsebenzi omningi wokukhuthazela esikhathini eside (njenge-triathlon
training) kungaholela ezinkingeni zenhliziyo.Sekukonke, kukhona ukuhlangana okumise okwe-U phakathi kokugijima nokufa, esho.Okuncane kakhulu akusizi empilweni, kodwa futhi
okuningi kungase kube yingozi.
“ISIKHATHI ESITHANDA KAKHULU IZINSUKU EZIMBILI KUYA EZINTATHU NGESONTO NGESONTO, NGEGXA ELINGANCANE NOMA ELILINGENE”
[Isimiso] esivuna kakhulu izinsuku ezimbili kuya kwezintathu ezisebenzayo ngesonto, ngesivinini esincane noma esimaphakathi,” kweluleka uSchnohr.“Ukugijima nsuku zonke, ngesivinini esisheshayo, ngaphezulu
amahora angaphezu kwama-4 ngeviki akukuhle kangako.”Futhi kulabo abangakuthandi ukugijima, waphawula, “Ukuhamba ngokushesha, ukungasheshi, nakho kwandisa ukuphila.Angikwazi ukusho ukuthi yimalini.”
Umcwaningi ongumDashi uLuiz Carlos Hespanhol waveza ukuthi ngokuvamile, ukugijima kumane kulethe izinzuzo zezempilo ngokuphumelelayo kunokuhamba ngezinyawo.Lolu cwaningo, lwe
isibonelo, ithole ukuthi imizuzu emihlanu yokugijima ngosuku inenzuzo njengemizuzu engu-15 yokuhamba.UHespanhol uphinde wathi ngemuva konyaka owodwaukuqeqeshwaamahora amabili nje a
ngesonto, abagijimi bancipha, banciphise amafutha emizimbeni yabo, behlise izinga lokushaya kwenhliziyo yabo ephumule, futhi behlise i-serum triglycerides (amafutha asegazini).Kukhona ngisho
ubufakazi bokuthi ukugijima kungaba nemiphumela emihle ekucindezelekeni, ekucindezelekeni, nasekuthukutheleni.
Noma kunjalo, u-Hespanhol wayengeyena umshicileli ophelele wokugijima.Uhlelo oluhle lokuhamba lungaba nezinzuzo ezifanayo, waphawula.Ngakho-ke ekugijimeni kuqhathaniswa nokuhamba, kunjalo ngempela
kuncike ezimisweni zakho nezinto ozikhethayo: “Umuntu angakhetha ukuhamba esikhundleni sokugijima njengendlela yokuzivivinya esekelwe ezingozini zokulimala, njengoba ukuhamba
ingozi encane kunokugijima,” echaza.Noma okunye: “Umuntu angakhetha ukugijima ngoba izinzuzo zezempilo zinkulu futhi ziza ngokushesha, esikhathini esifushane
isikhathi.”
Ukuphindaphinda: Ukugijima kuthuthukisa impilo yakho ngokuphumelela kakhudlwana kunokuhamba ngezinyawo futhi kunezinzuzo ezinkulu zezempilo ngesikhathi esitshaliwe.Kodwa ngisho nenani elincane
ukugijima kunengozi yokulimala ngaphezu kokuhamba.Futhi ukugijima okuningi (okungukuthi, ukuqeqeshwa kwe-ultramarathon) kungaba yingozi, kanti okufanayo akulona iqiniso ngokuhamba.
Kusishiya kuphi lokhu?Bonke abacwaningi bokuzivocavoca babonakala bevumelana entweni eyodwa: ukuthi indlela engcono kakhulu yokuzivocavoca yileyo ozoyenza.Ngakho impendulo
embuzweni wokugijima uqhathanisa nokuhamba cishe kuzohluka kumuntu nomuntu.Uma ukhetha eyodwa kunomunye, namathela kulokho.Futhi uma wenanamanjeangikwazi ukunquma,
UHespanhol uphakamise lokhu: “Kungani ungenzi kokubili — ukugijima nokuhamba — ukuze uthole okungcono kakhulu ngakunye?”
Isikhathi sokuthumela: Mar-19-2021