Shandisai kumhanyira kuti uremerwe uremu nemazano kubva kuDean Karnazes
Iwe unoda kusvika kupi kuti uwane mutumbi waunoda? Kana mhinduro yacho iri 26.2 makiromita, zvino nyaya ino ndeyako. Vakawanda vanoshandisa mashizha ekudzidzisa kurasikirwa. Asi kumhanyira kuti uremerwe uremu hausi kushanda nguva dzose. Iwe unofanirwa kuziva kuti ungapedza sei uremu paunenge uchidzidziswa kana iwe uchida kuyambuka mutambo wekupedzisira nemuviri, muviri wakakwana.
Marathon Chii Chinonzi Kurasikirwa Nesimba?
Iwe unogona kushamisika kuziva kuti zvakawanda zvitsva zvinorasikirwa hazviregi humwe uremu panguva yekudzidziswa.
Ichokwadi, vanhu vakawanda vanogadzikana pavanodzidzisa marathon.
Muenzaniso wakakwana Tara Parker-Pope uyo akanyora pamusoro pekureruka kwake kuyerwa mu "The Fat Trap" yeThe New York Times . Muchikamu chacho, munyori wesayenzi anokurukura zvinhu zvakawanda zvinokonzera mishonga uye mahomoni zvinowanzoitika apo munhu anorema kudarika kana akareruka anoedza kuderedza uremu. Nyaya yacho inoratidza kuti kurasikirwa kwekugara kwechigarire kungave kusingabviri kune vamwe vanhu . Sehuchapupu, Tara Parker-Pope anotsanangura kuti "akatozadzisa marathon" uye achiri kukwanisa kushaya uremu.
Kunyange zvazvo marathon anecdote yakashamisika kune vanyori venhau vakawanda avo vakambomubvunzurudza nezvemashoko, Parker Pope's marathon kurovedza kurasikirwa kwehondo haina kuuya sechishamisi kune vanhu vazhinji munharaunda inofamba, ini ndaisanganisira. Handina kungoita uremu panguva yangu yekutanga marathons, asi vazhinji vevakadzi vangu vakadzidziswa vakaita - kunyange zvazvo isu tose tanga tichiedza kuderera.
Saka izvi zvinoreva here kuti hazvigoneki kutapudza muviri panguva yekudzidzira marathon? Zvakanaka kwete. Zvinongoreva kuti unofanirwa kuve savvy zvakasiyana muurongwa hwako hwokudzidzisa.
Marathon Inomhanyira Kuderedza Uremu
Kurasikirwa uremu paunenge uchimhanya marathon kunogona. Asi zvakaoma. Kuchengetedza nzvimbo yekutambisa mile mushure memira inoita kuti uve nenzara uye wakaneta.
Vanhu vakawanda vanoitei kana vane nzara uye vaneta? Vanovata pamubhedha ndokudya - izvo zvinozoita kuti uwedzere kuwedzera. Chinokosha chemarathon ekudzidzisa kurasikirwa kwekureruka kuenzanisa nhengo yako yepamusoro nekunwa kwekudya kwako.
Kuti ndidzidze zvakawanda, ndakataurirana naDanan Karnazes anonzi "marathon". Mutambi wemoyo murefu uye munyori akakurumbira akanzi ndomumwe wevarume vakanyanyisa pasi pano ne Men's Fitness . Ndakamukumbira kuti atsanangure kuti mumhanyi mutsva anofanira kudzidzira sei kuti awane muviri wakaonda, wakakwana wezuva rehupenyu.
Iwe unofunga kuti kumhanya marathon kunogona kunge kuri kukwana kurasikirwa kwesarudzo here?
Dean Karnazes: Hungu, zvachose. Zvechokwadi, kana yakaitwa zvakanaka, ihwo humwe hwehutano hwakakosha kurasika mazano kune.
Kana ukasarudza kuisa chinorema chinangwa chekuti marathon yako adzidzise sei kurovedza kwako kunofanira kunge kwakasiyana nemararamiro akaenzana ekudzidzira marathon?
Dean Karnazes: Zvakawanda zvekudzidzisa kwako zvinofanira kuitika mune izvo zvinonzi "mafuta inopisa nzvimbo" (zvinotsanangurwa se 60% -80% yehuwandu hwemwoyo wako). Mumuviri wako uchashandisa mafuta kuitira simba iri. Zvisinei, haisi yekurovedza kwako kwose kunofanira kuitwa mumafuta anopisa, sezvo vamwe vangatsigira. Iwe unofanirwawo kusanganisira yakakwirira-yakasimba kudzidziswa . Ichokwadi, kudzidzira pakudzika kwakanyanya kunoshandisa makedhaidhydrates kuti ave mafuta, asi iwe uchawana kuwedzerwa kwemagetsi kunobva pakudzidza kwakasimba-kunopera zuva rose.
Pane here mazano kana zvidimbu zvezano iwe waunopa kune vatsva vatsva vanoda kushaya uremu nekuzadzisa marathon?
Dean Karnazes: Vanhu vazhinji vanowira mumusungo wekutenda kuti nokuti vakapisa mamwe makoriki panguva yekudzidzira marathon, vanogona kuwedzera kudya kwavo kudya kuti vaite mutsauko. Mumuviri wako unogona kugadzirisa zvakakwana kunze kwekuwedzerwa kwekuwedzerwa kwechimwe ichi uye pfungwa yose yekuderedza uremu kuumba kukanganiswa kwekoriori. Saka, iko kurovedza asi usadye zvinopfuura iwe zvaunowanzoita.
Ndeipi chinhu chakakosha zvikuru kuti vatsva vatsva vanofanira kuziva nezvekushandira kurasikirwa?
Dean Karnazes: Kurairirwa kwekoriyo ndiyo inokosha yekurasikirwa uremu. Kuedza kufanana nekoriori inowanikwa nehuwandu hweakoriyamu yakapiswa ndiyo chikonzero chinokonzera vanhu kukundikana kushaya uremu kunyange kana kudzidziswa kwemarathon.
Kurovedzwa kwemakwikwi ibasa rinoshamisa. Kuzadzisa mairazuva ezuva rimwe nerimwe pasinei nezvipingamupinyi zvezuva nezuva zvinotora kutsungirira mupfungwa, kuzvidzora, uye kuisa pfungwa. Kurasikirwa uremu kunoda kushanda zvakafanana. Kana ukasarudza kutora matambudziko ose panguva imwe chete, unofanirwa kuwedzera kudyidzana kwako kuti uone zvigumisiro. Asi mubayiro unoshamisa. Shandisa izvi mazano panguva yako ye marathon yekudzidzisa kurasikirwa kwemazivi uye kushanda kwakasimba pazuva rehutano.