Siphila emphakathini lapho umzimba ukhuleka khona. Uma ubheka izikhangiso kunoma iyiphi isayithi, ngaphezu kwemikhankaso enolaka yokuthengwa kwabathengi, baphinde bazame ukukhuthaza inkolo yomzimba ukuze babe nomzimba we-10 Lokhu kungahlanekezela ukucabanga kwabantu, bekholelwa ukuthi ukuba nomzimba ophelele kuwumgomo ongcono kakhulu bangafinyelela. Lokhu kungaholela ku-overtraining syndrome.
Yini
Wonke umuntu uyazi ukuthi ukuzivocavoca kuhle, kodwa noma yini eyeqile ingaba nemiphumela emibi. Lapho umuntu ekhulisa inani lokuzivocavoca ngokushesha kakhulu noma eshintsha ukusuka komunye umsebenzi ukuya komunye, khona-ke i-overtraining syndrome ingenzeka. Umzimba awukwazi ukululama kusukela emzamweni lokho sekwenziwe futhi lokhu kubangela izinkinga zempilo nokusebenza kwezemidlalo.
Lapho umuntu eqala ukuba nokusebenza okuphansi kwezemidlalo ngenxa yalesi sizathu, angangena ku-spiral lapho efuna ukwenza ukuqeqeshwa okwengeziwe ukuze athuthukise imiphumela, kodwa nge-overtraining syndrome, afinyelela umphumela ophambene kuphela. Le syndrome ingavela empilweni yanoma yimuphi umuntu owenza ukuvivinya umzimba kwanoma yiluphi uhlobo. Nakuba ngaphezu kwakho konke kungenzeka kulabo abenza izivivinyo ze-aerobic (ukugijima, ukubhukuda, ukudansa, ukugibela ibhayisikili, njll.) kanye nalabo abenza izivivinyo ze-anaerobic (ukuphakamisa izinsimbi). Ngaphandle kwalokho, Kungenzeka kubo bobabili abaqalayo kanye nomsubathi we-elite. Inani lokuzivocavoca okwenzayo alinandaba, kodwa kunalokho ukwanda kwalo.
Ukuqeqeshwa ngokweqile kuholela ezinkingeni eziningi zempilo, kusukela ekulimaleni kuya ekucindezelekeni. Ukuqeqeshwa ngokweqile kuyinkinga yangempela kubathandi bokuqina abaningi, njenge i-adrenalina futhi izinguquko zomzimba/indlela yokuphila zikukhuthaza ukuthi uphushe amakhono akho ngamandla. Izinselele zingaphenduka impumelelo engenampilo, ephenduka izinkinga zempilo. Uma ungumuntu osanda kuzalwa, kungaba lula ukuziqeqesha ngokweqile. Ngeke ukubone ukuthi kwenzakalani ngaphandle kokuthi wazi ukuthi uzibona kanjani izimpawu zokuthi kwenzekani kuwena.
Izimpawu
Kunezimpawu ezithile ezizokusiza ukuthi uqonde uma uphethwe yi-overtraining syndrome futhi uma kunjalo, ungayilungisa ngokushesha ngangokunokwenzeka ukuze uyinqobe. Izimpawu zokuxwayisa zimi kanje:
- Ukuzizwa ukhathele futhi untula amandla
- Ubuhlungu bomlenze obuncane
- Izinhlungu ezijwayelekile
- Ubuhlungu bemisipha namalunga
- Ukwehla okungazelelwe kokusebenza
- Insomnio
- Ubuhlungu bekhanda
- amasosha omzimba abuthakathaka
- Ukuncipha kwamandla okuqeqesha
- Isimo esibi
- Ukucasuka
- Ukudana
- Ukungabi nandaba kwezemidlalo
- Ukuncipha kwesifiso sokudla
- Yiba nokulimala okwengeziwe
- Isidingo esiyimpoqo sokudlala imidlalo
Ingabe ngempela uziqeqesha ngokweqile?
Kunezindlela eziningana zokwazi ukuthi ngempela unokuqeqeshelwa ngokweqile. Ngokufanelekile, kufanele ubhale izinga lokushaya kwenhliziyo yakho ngokuhamba kwesikhathi. Uzodinga ukulandelela ukushaya kwenhliziyo yakho ye-aerobic ngokuqina okukhethekile kanye nesivinini phakathi nokuqeqeshwa futhi ukubhale phansi. Uma ijubane liqala ukuncipha, Izinga lokushaya kwenhliziyo yakho ephumule liyenyuka futhi ungase ube nezimpawu.
Enye indlela yokuhlola ukululama ukusebenzisa into ebizwa ngokuthi i-orthostatic heart rate test, eyasungulwa ngu-Heikki Rusko. Ukuyilinganisa kufanele ucabangele lokhu okulandelayo:
- Lala futhi uphumule ngokunethezeka imizuzu eyi-10 ngesikhathi esifanayo usuku ngalunye (ekuseni kungcono kakhulu).
- Ekupheleni kwemizuzu eyi-10, bhala izinga lokushaya kwenhliziyo yakho ngamabhithi ngomzuzu.
- Bese esukuma.
- Ngemuva kwemizuzwana engu-15, thatha ukushaya kwenhliziyo kwesibili ngamabhithi ngomzuzu.
- Ngemuva kwemizuzwana engama-90, thatha ukushaya kwenhliziyo kwesithathu ngamabhithi ngomzuzu.
- Ngemuva kwamasekhondi angu-120, thatha ukushaya kwenhliziyo kwesine ngamabhithi ngomzuzu.
Abasubathi abaphumule kahle bazobonisa izinga lokushaya kwenhliziyo njalo phakathi kwezilinganiso, kodwa uRusko uthole ukukhuphuka okuphawulekayo (ama-beats angu-10/imizuzu noma ngaphezulu) esilinganisweni sesekhondi le-120 labasubathi abaseduze nokuqeqeshwa ngokweqile. Ushintsho olunjalo lungase lubonise ukuthi awukalulami ekusebenzeni kwangaphambilini, ukhathele noma ucindezelekile futhi kungase kusize ukunciphisa ukuqeqeshwa noma ukuphumula ngolunye usuku ngaphambi kokwenza okunye ukuvivinya umzimba.
Indlela yokunqoba i-overtraining syndrome
Ukuze unqobe i-overtraining syndrome, into yokuqala okufanele uyenze ukuya kudokotela wakho futhi umchazele ukuthi kwenzekani kuwe ukuze ubone ukuthi ikhona yini indlela yokukusiza ngaphandle kokuthembela emandleni akho. Ngaphezu kwalokhu, ungaphuthelwa amathiphu alandelayo:
- Thatha ikhefu leviki, udle ukudla okunempilo futhi umise, ngemva kwesonto, ishejuli entsha yokuqeqesha lapho uhlonipha khona ukuphumula nesikhathi sakho sokululama, ugcine isikhathi sokuzivocavoca esiyimizuzu engama-45 kuya kwengama-75 ubuningi.
- Lala kusenesikhathi, njengoba amahora aphakathi kuka-10 ebusuku no-2 ekuseni angamahora abalulekile okubuyisela umzimba. Ukulala amahora angu-6-9 kuyisihluthulelo sokululama. Kukwenza uye phambili futhi ngokushesha, ikakhulukazi uma ulala futhi uvuka ngesikhathi esifanayo.
- Gwema ama-protein bars, ukudla okugayiwe, izithasiselo zokudla ezenziwe abantu, futhi kugxile ekudleni kokudla okunempilo okuhlanganisa imifino, izithelo, ukudla okuphelele, nenyama. Uma unxanela ukudla okuthile, lokhu kungase kube uphawu lokuntuleka kwamavithamini namaminerali, ongayelapha ngokwemvelo ngokudla okunempilo.
- Phuza amanzi, okungenani izibuko ezingu-8 ngosuku.
- Ungawaqeqesheli amaqembu emisipha afanayo ngezinsuku ezilandelanayo , okuhlanganisa ukugijima noma ukuhamba ngebhayisikili. Uhlelo oluhlukahlukene lokuqeqesha luzokuzuzisa.
- Uma unokulimala, shintsha uhlelo lwakho lokulungisa isimo ngokomzimba ngomfutho ophansi.
- Lokhu kubuyiselwa okusebenzayo izothuthukisa ukuqina kanye nokuphulukiswa kwangempela. Yakha kancane kancane ukujima okuhle ngokwethula izikhathi zokuphumula okuphoqelekile futhi ushintshe ukushuba kokujima. Hlonipha umzimba wakho futhi uzobuyiselwa kuwe usesimweni esihle somzimba.
- Ukuzivocavoca kuyingxenye yempilo yakho. Cishe unokucindezeleka komsebenzi/kwempilo, ukuzibophezela komphakathi kanye nesidingo sokulala, ukudla nokuzijabulisa. Ukuthola ibhalansi kuzothuthukisa ukuzethemba, ukuqina, nempilo ngokujwayelekile.
Ngokululama okuhle ekuzivivinyeni ngeke kudingeke ubhekane nalezi zinkinga. Khumbula ukuthi imiphumela ngeke ibe ngcono ngoba isheshe ifike.