Kwenzeka nabagijimi abaningi kakhulu, futhi cishe kuzokwenzeka kuwe: Uqala ukugijima lapho unenhloso yonyaka omusha noma lapho isimo sezulu esitaladini siba ngcono. Uziphoqe ukuba usheshe, ngenhla futhi uqine. Futhi-ke ngokuzumayo bheka amathuba angeke ube nesibindi esanele sokuphupha. Kungazelelwe, bam! Kukhona okukuvimba khona lapho usohambeni. Ingabe uzwa izinhlungu. Umatasa. Ukhathele noma ushisiwe. Noma, endabeni ka-2020, unyaka ubhubhisa yonke inqubekela phambili. Ngokuphazima kweso ukwanda kwe-tempo, ukuqina komzimba nokuzethemba kuyanyamalala ngokushesha okukhulu. Umbuzo uphakama: Ungaqala kanjani ukugijima ngemuva kwekhefu futhi? Isu elingezansi lichaza ukuthi ubuyela kanjani ukuze ugijime futhi uzilungiselele empumelelweni.
Isikhathi sinquma konke
Kwenzekani emzimbeni wakho lapho uyeka ukugijima? Ngokusho komqeqeshi kanye nodokotela womoya wokomzimba uSusan Paul engxoxweni nomhlaba we-Runner, kunokwehla kwevolumu yegazi kanye ne-mitochondria ("izitshalo zamandla" emangqamuzaneni ethu), kanye ne-lactate Threshold yakho. Ngokuvamile, isikhathi eside uvivinya umzimba, ngokushesha ungabuyela emakilasini ngemuva kwekhefu, uthi. Ngakho-ke, njengomthetho, lowo ogijima njalo iminyaka engu-15, bese unyaka uyobandakanyeka, kuzoba lula ukubuyela ekuhambeni kwalapho wagijima unyaka nonyaka.
Ngokuya phansi, uma ugijima isikhathi eside, kulapho unesisekelo samandla e-aerobic. Uzoba nezinga eliphakeme kakhulu le-mitochondria lokukhiqizwa kwamandla, amaseli abomvu abomvu okulethwa komoya-mpilo nemisipha nama-enzymes amaningi we-metabolic kunalawo asanda kuqala ukuqeqeshwa. Ngakho-ke, yize ifomu lakho lomzimba liwela ngesikhathi sokuxoshwa, ngeke liwele phansi kakhulu kungathi uma uqala ukugijima, njengoba uqala ngezinga eliphakeme kakhulu lokuqeqeshwa ngokomzimba.
Suka ngaphambi kokugijima
UPaul uthi: "Ngaphambi kokuba ngibuyele ukuze ngigijime, kufanele ukwazi ukuhamba okungenani imizuzu engama-45. Ngokusho kwakhe, ukuhamba kubuyisela izindwangu ezithambile (izicubu, ama-tendon, ama-ligaments, i-fascia, izicubu ezithintekayo), zibalungiselela amanani aqinile.
Uma uphumule izinyanga ezintathu noma ngaphezulu, ungandisi imayela lamasonto onke noma i-tempo ngaphezulu kwamaphesenti ayi-10 njalo ngeviki
Photo: Unsplisish.com.
Prakthiza ukubekezela
"Imvamisa kakhulu umjaho noma enye inhloso ikhuthaza umgijimi ukuthi enze okungaphezu kwalokho obekufanele, ngokushesha ngemuva kokulimala," kusho u-Adam Saint-Pierre, udokotela wezingosizi. Noma ngabe uhambe ngebhayisekili, ubhukuda noma wenza okunye ukuqeqeshwa okuphambeneyo ukuze ulondoloze ifomu lakho le-aerobic, khumbula ukuthi ngokuya ngokulimala kanye nesikhathi sokubuyiselwa kwemisipha yakho, ama-tendon, amathambo angathatha amasonto noma izinyanga, futhi izinqwaba ukuze ziqine ngokwanele ukubhekana nokugijima. I-Saint-Pierre ingeza ngokuthi imilenze idinga isikhathi eside kunokulula ukujwayela imithwalo emisha. Okokuqala, anamathele kuma-jogs amafushane akhanyayo futhi wenze ikhefu lokuhamba. Qala ngama-run amathathu noma amane amafushane ngeviki ukuze uqhube zonke ezinye izinsuku. Zama ukugijima imizuzu emihlanu kuya kweyishumi ngesikhathi noma okunye ukugijima nokuhamba. "Iningi labantu licabanga ukuthi badinga ukugijima imizuzu engama-30 nsuku zonke noma bagijime, futhi bangayi ukufeza inqubekelaphambili," kusho uSaint-Pierre. Ukuqala ngemuva kwekhefu elide, udinga ukuvimba i-ego yakho emnyango. Vumela umzimba wakho uzivumelanise nengcindezi yokuzivocavoca ngaphambi kokuqala ukungeza ukucindezela okwengeziwe! ' Sebenzisa le ncwadi elandelayo:
Uma ungazange usebenze ngeviki eli-1 noma ngaphansi: Qhubeka kusuka endaweni lapho ume khona.
Uma uphumula kuze kube izinsuku eziyi-10: Qala amaphesenti angama-30 okugijima okwedlule.
Uma ungakasebenzi izinsuku eziyi-15- 30: Qala ukusebenzisa amaphesenti angama-60 okugijima okwedlule.
Uma ungakasebenzi kusuka ezinsukwini ezingama-30 kuye kwezinyanga ezi-3: Qala ukusebenzisa amaphesenti angama-50 okugijima okwedlule.
Uma ungazange ugijime izinyanga ezi-3 +: Qala kusuka ekuqaleni
Khumbula umthetho wamaphesenti ayishumi. Uma uphumule izinyanga ezintathu noma ngaphezulu, ungandisi imayela lesonto lonke noma i-tempo ngaphezulu kwamaphesenti ayi-10 njalo ngeviki.