Uma ukunyakaza kuba izinombolo eziqondile
—Ukucaphuna okuhlangenwe nakho kwangempela komsebenzisi: Ngangivame ukugijima njengenkukhu engenakhanda kwaze kwaba yilapho iwashi lami libonisa ukuthi 'isikhawu sami sokushisa amafutha' sasiyimizuzu eyi-15 kuphela." Umhleli wezinhlelo uLi Ran ukhombisa igrafu yedatha yakhe yokuzivocavoca, enokuguquguquka kwesilinganiso senhliziyo, okunembile ngomzuzu, okufakwe imibala: "Manje sengiyazi ukuthi ukusebenza kahle kwami kokushisa amafutha kwehla ngamaphesenti angama-63 lapho izinga lenhliziyo yami lidlula ama-160."
1. Amaphesenti angamashumi ayisikhombisa nanhlanu okufa ngokuzumayo ngesikhathi se-marathon kwenzeka kubantu ababengagqokile amadivayisi okuqapha (i-Annals of Sports Medicine).
2. Ukuhlolwa kwe-Finnish Sports Institute kukhombisile ukuthi abantu abaqeqeshwe ngokwezinga lokushaya kwenhliziyo bandise i-VO2 Max yabo ezinyangeni ezi-3 ngokushesha okuphindwe kabili kunabaqeqeshi bendabuko.
3. "Ukungazizwa ukhathele" kungaba yindlela nje yokuthatha i-adrenaline - lapho izinga lokushaya kwenhliziyo eliphumuzayo lihlala liyi-10% ngaphezu kwesilinganiso sokuqala, ingozi yesifo sokuqeqeshwa ngokweqile ikhuphuka ngo-300%.
Ukubaluleka kobuqambi: Ukuzijabulisa kwezemidlalo kubulawa yidatha
—Faka isisho somgijimi wendlela: "Ngesikhathi ngisusa iwashi lami entabeni yeqhwa, ngathola umuzwa wokuphila"
Umqeqeshi we-yoga uLin Fei uqophe ividiyo njengoba ekhumula ibhande lakhe lokushaya kwenhliziyo: "Ingabe okhokho bethu babebuka ukushaya kwenhliziyo yabo ngenkathi bezingela? Uma uqala ukuthemba umzimba ngaphezu kwezinombolo esikrinini, yilokho ukuvuka kwangempela kwenjini."
Ugibe lwedatha:Ngokusho kocwaningo olwenziwe yi-American Association of Sports Psychology, ama-41% abakhi bomzimba bakhathazekile ngoba “awekho ezingeni lenhliziyo yabo eliqondiwe” futhi kunalokho anciphisa imvamisa yokuzivocavoca kwabo.
Izindawo ezingaboni ngabanye:I-caffeine, izinga lokushisa kanye nesimo sobudlelwano kungaphazamisa izinga lokushaya kwenhliziyo - irekhodi lokushaya kwenhliziyo lomunye umsubathi libonise "ukukhuphuka" okungavamile njengoba uthando lwakhe ludlula ngesikhathi sokugijima kwakhe ekuseni.
Inkinga yokuntula imizwa:Ucwaningo lwezinzwa luqinisekisa ukuthi ukuthembela ngokweqile ezimpawini ezibonakalayo kungenza buthaka ukwahlulela kobuchopho ngokwemvelo kokuthuthumela kwemisipha kanye nokujula kokuphefumula.
Kusho ukuthini idatha yesilinganiso senhliziyo
Nazi izibonelo ezimbalwa ezizokusiza uqonde
Umhleli wezinhlelo oneminyaka engu-35 ubudala ogama lakhe linguLao Chen
Ngonyaka odlule ukuhlolwa ngokomzimba kwathola umfutho wegazi ophakeme, udokotela wamcela ukuba agijime ukuze ehlise isisindo. Ngangiba nesiyezi futhi ngicanuzela njalo lapho ngigijima, kwaze kwaba yilapho ngithenga iwashi lezemidlalo.
"Isilinganiso senhliziyo yami sikhuphuke saya ku-180 ngesikhathi ngigijima nje! Manje sesilawulwa ngesilinganiso esingu-140-150, sehle ngamakhilogremu angu-12 ezinyangeni ezintathu, futhi imithi yokwehlisa umfutho wegazi isiyekile."
Ngesikhathi uMnu. Li, oqalayo we-marathon, egijima ihhashi lonke okokuqala, iwashi lakhe lavele lanyakaza kakhulu - wayengazizwa ekhathele nhlobo, kodwa ukushaya kwenhliziyo yakhe kwabonisa ukuthi selidlule ku-190.
"Ngemva kwemizuzu emihlanu ngima, ngavele ngaba namehlo amnyama futhi ngahlanza. Udokotela uthe ukube angimanga ngesikhathi, ngabe ngafa ngokuzumayo."
Lezi yizibonelo zangempela, futhi zivame ukwenzeka ngokungalindelekile, ngakho-ke yini esingayenza ngakho?
Iqembu ledatha yesilinganiso senhliziyo liyithemba elinzima kakhulu:
1. Ngokunciphisa njalo ukushaya kwenhliziyo oku-5/ngomzuzu, ingozi yesifo senhliziyo yehla ngo-13%
2. Isilinganiso senhliziyo sihlala sidlula (ubudala obungu-220) x0.9 ngesikhathi sokuzivocavoca, futhi ingozi yokufa ngokuzumayo iyanda kakhulu
3. Amaphesenti angamashumi ayisithupha okulimala kwezemidlalo kwenzeka esimweni "sokuzizwa kahle"
"Labo abagqoka ibhande lokushaya kwenhliziyo bahleka ubumpumputhe babanye, labo abangahleki ubugwala babanye -- kodwa iminwe eqandisiwe esiqongweni seNtaba i-Everest ayilokothi icindezele izinkinobho zanoma iyiphi idivayisi."
Phela, ukuqapha izinga lokushaya kwenhliziyo akufanele kube yinhloso yokuzivocavoca, kodwa kungenye yezihluthulelo zokuqonda imizimba yethu. Abanye abantu badinga isihluthulelo sokuvula umnyango, abanye abantu bayakwazi ukungena ngefasitela - into ebalulekile ukuthi uyazi ukuthi kungani ukhetha futhi ungakwazi ukukhokhela ukukhetha.
Isikhathi sokuthunyelwe: Feb-12-2025
