Icho chinonyanya kupisa here kuti usashandise kunze?
Mhepo inotonhorera haitauri nyaya yose kana iri pamusoro pokufamba nekudzidzira mumamiriro ekunze. Iyo inotyisa inotaurira inenge yakaita kutonhora inofanirwa iwe, zvichibva pakushambidza kwemweya uye kunhuhwirira kwakakwana. Iwe unogona kuishandisa kushandisa kuti uone kana ichipisa zvikuru kune utambo hwekunze.
Chati Dhaurirano Yemazhenje : Tarisa chinyorwa chekushisa chinyorwa pa National Weather Service.
Iyo inotyisa inotaridzirwa mumvuri. Kana iwe uchange uri kushandisa zuva rakananga, pasina mumvuri, iyo inotyisa inogona kunge inenge yakaita madigiri gumi nemashanu, zvichienderana neEastupational Safety & Health Administration mirayiridzo yekunze kwekunze.
Nzira Yokuraira Kunze Kwokudzidzira Kubva paIndaneti Inodziya
Inopisa hurukuro inogona kukuyambira kuti udzivise mabasa ekudzivirira kupisa kwehutano . IAmerican College of Sports Medicine inoti ngozi yekushingaira kwehutano hwekupisa inosimudzirwa apo inoyerera inopisa iri pamusoro pe 82F / 28C yevanhu vanoita kweawa rinopfuura.
- Pana 82F kupisa index vanokurudzira kutsvaga makwikwi uye basa rinopfuurira.
- Panotangira 86-90, ASCM inorumbidza mabasa ekuchera mitambo yevanhu vashoma-vakakodzera uye vasina vanhu vakagadziriswa uye nekudzikisa nguva uye kusimba kwevanhu vakakodzera uye vakagadziriswa.
- Chinokosha kupfuura 90 chinofanira kukonzera kuregererwa kwemitambo yevanhu vese, uye inoratidza kuti iwe unofanira kuronga basa rakasiyana pane kufamba rwendo rurefu kana kumhanya kunze.
Kana uri kuedza kusarudza kana uchifamba kana kuti uende kunze, tarisa chinyorwa chekupisa kuti uone kana iri pasi pe90 panguva yauchave uri kuita. Kana nzira yako isina mumvuri, chikonzero mune imwe 15 degrees kusvika kune inotyisa inoyerera.
Zvimwe Ngozi Zvomumuviri Zvirwere Zvokurwara Kwemhepo
IACM inoratidza uchapupu hwekuti izvi zvinowedzera ngozi yekupisa kwehutano .
Kana vakashanda kwauri, tora matanho anopfuura apo iyo inotyisa inopisa.
- kuneta
- kushaya muviri kwakakwana
- kusagadzikana kwekugadzirisa kupisa
- dehydration
- yakapfuura nhoroondo yekushingaira kwehutano hwehutano
- kurara kurara
- kupisa kwezuva
- chirwere, chirwere, mamwe mishonga
Environmental Heat Factors
Racewalking muchengeti Gary Westlund (ASCM Certified Health and Fitness Instructor) inonyora zvinhu izvi zvinokanganisa kushingaira kwatinonzwa tichiita kunze:
- Humidity uye Dew pfungwa ndeyezviyero zvehuwandu hunyoro mumhepo. Isu tinosvetuka kuitira kuti tibatsirwe nekugadzirisa kunouya apo jira rinoputika. Kana mhepo yakatozadzwa nemhepo, muviri wako haugoni kuputika nekukurumidza kuti utonhorere. Kana hunyoro huri pasi, kutuka kunoshanda zviri nani kukugadzirisa iwe.
- Kuchenesa kubva muSuva: Zuva rinotonhora nemhepo inopisa, inopisa zvakanakira muviri wako nedzimwe nzvimbo kunze kwekuti uzvibata.
- Kuchenesa kubva kumhepo: Air inogona kutakura kupisa nayo kubva pane chimwe chinhu ichienda kune imwe, uye iwe unonzwa kunzwa kutengesa kupisa kana kutonhora kwemhepo kuri 72F kana kupfuura. Pasi pekutonhora ikoko, zvinonzwa semhepo inotonhorera, asi pamusoro pekushisa kwemweya mhepo inobatsira kupisa.
- Kuchenesa kubva pakarongwa: Paunobata chimwe chinhu chinopisa, kupisa kunoshandiswa zvakananga kuganda rako. Coach Westlund anorondedzera izvi ndizvo zvinowanzoitika nekutyisa paatty kana asphalt kushambidza tsoka dzako neshangu dzako.
- Kupisa Kwemafuro: Kusiyana kwekushisa pakati pemuviri wako uye kunze kwekunze kuchaona kuti iwe unofisa zvakadini kana kuti unotonhora zvakadini.
Sources:
Armstrong, Lawrence E. Ph.D., FACSM (Sachigaro); Casa, Douglas J. Ph.D., ATC, FACSM; Millard-Stafford, Mindy Ph.D., FACSM; Moran, Daniel S. Ph.D., FACSM; Pyne, Scott WMD, FASCM; Roberts, William OMD, FACSM. "Chimiro Chimiro: Kuedza Kuchenesa Kurwara panguva yekurovedza uye kukwikwidzana." Mishonga & Sayenzi Mumutambo & Kuita Zuva : March 2007 - Bhuku 39 - Nha. 3 - pp 556-572 dhe: 10.1249 / MSS.0b013e31802fa199
Occupational Safety uye Health Administration: Kushandisa Indaneti Indaneti: Bhuku reVashandi. Yakasvika 8/3/2015.
Gary Westlund, ASCM H / FI: Inyorerano 8/1/1999