Lapho ukunyakaza kuba izinombolo eziqondile
—Ukucaphuna okuhlangenwe nakho kwangempela komsebenzisi: Ngangigijima njengenkukhu engenakhanda kwaze kwaba yilapho iwashi lami libonisa ukuthi ‘isikhathi sami sokushiswa amafutha’ sasiyimizuzu engu-15 kuphela.” Umhleli wezinhlelo uLi Ran ubonisa igrafu yedatha yakhe yokuzivocavoca, eshintshashintshashintshayo yenhliziyo, enembile kuze kube umzuzu, efakwe ikhodi: “Manje ngiyazi ukuthi ukusebenza kahle kwami kokushisa amafutha kwehla ngamaphesenti angu-63 lapho ukushaya kwenhliziyo yami kweqa ngo-160.”
1.Amaphesenti angamashumi ayisikhombisa nanhlanu okufa okuzumayo phakathi nezikhathi zamarathoni kwenzeka kubantu ababengagqokile izinto zokuqapha (Annals of Sports Medicine).
2.Ukuhlolwa kwe-Finnish Sports Institute kubonise ukuthi abantu abaqeqeshwe ngokwezinga lokushaya kwenhliziyo bakhulise i-VO2 Max yabo ezinyangeni ezi-3 ngokushesha izikhathi ezingu-2.1 kunabaqeqeshi bendabuko.
3."Ukungazizwa ukhathele" kungase kube iqhinga le-adrenaline - lapho izinga lokushaya kwenhliziyo eliphumule lihlala lingaphezu kuka-10% kunokuqala, ingozi yokuqeqeshwa ngokweqile kwesifo ikhuphuka ngo-300%.
I-Primitivism: Ukuzijabulisa kwezemidlalo kubulawe idatha
-Faka isimemezelo somgijimi: "Ngesikhathi ngisusa iwashi lami entabeni yeqhwa, ngathola umuzwa wokuphila"
Umqeqeshi we-Yoga u-Lin Fei urekhode ividiyo njengoba ekhipha ibhande lokushaya kwenhliziyo: "Ingabe okhokho bethu babukele ukushaya kwenhliziyo yabo ngenkathi bezingela? Uma uqala ukwethemba umzimba phezu kwezinombolo ezisesikrinini, lokho kuwukuvuka kwangempela kwemoto."
Isicupho sedatha:Ngokocwaningo olwenziwa yi-American Association of Sports Psychology, u-41% wabakhi bomzimba banokukhathazeka ngoba "abakho ezingeni labo eliqondiswe kwenhliziyo" futhi kunalokho banciphisa imvamisa yokuzivocavoca.
Izindawo ezingaboni ngaso linye:I-caffeine, izinga lokushisa ngisho nesimo sobudlelwane singahlanekezela ukushaya kwenhliziyo - irekhodi lokushaya kwenhliziyo lomunye umsubathi libonise "i-spike" exakile njengoba ukuchotshozwa kwakhe kudlula ngesikhathi egijima ekuseni.
Inkinga yokuncishwa izinzwa:Ucwaningo lwezinzwa luqinisekisa ukuthi ukuthembela ngokweqile kumasignali abonakalayo kungenza buthaka ukwahlulela okungokwemvelo kobuchopho kokuzamazama kwefayibha yemisipha nokujula kokuphefumula.
Ithini incazelo yedatha yesilinganiso senhliziyo
Nazi izibonelo ezimbalwa zokukusiza uqonde
Umdidiyeli wohlelo oneminyaka engama-35 ogama lakhe linguLao Chen
Ngonyaka odlule ukuhlolwa komzimba kwathola umfutho wegazi ophezulu, udokotela wamcela ukuba agijime ukuze ehlise isisindo. Ngangiba nesiyezi futhi ngicanuzele inhliziyo njalo lapho ngigijima, ngaze ngathenga iwashi lezemidlalo.
"Ukushaya kwenhliziyo yami kwakhuphukela ku-180 ngenkathi ngigijima nje! Manje isilawulwa ku-140-150 ububanzi, ihlehliswe ngamakhilogremu angu-12 ezinyangeni ezintathu, futhi imithi ye-antihypertensive isiyekile."
Lapho umculi we-marathon uMnu Li egijima lonke ihhashi okokuqala, iwashi lakhe lavevezela kakhulu - akazange azizwe ekhathele, kodwa ukushaya kwenhliziyo yakhe kwabonisa ukuthi lase lidlule ku-190.
"Emizuzwini emihlanu ngimile, ngavele ngaba namehlo amnyama ngaphalaza. Udokotela uthe ukube angizange ngime kusenesikhathi ngabe ngafa isigubhukane."
Lezi izibonelo zangempela, futhi zivame ukwenzeka ngokungalindelekile, ngakho yini esingayenza ngakho?
Idatha yezinga lokushaya kwenhliziyo iphathi ukuzethemba okunzima kakhulu:
1. Ngawo wonke amabhithi angu-5/ngomzuzu ekwehlisweni kwesilinganiso senhliziyo ephumula, ingozi yesifo senhliziyo yehle ngo-13%.
2.Izinga lokushaya kwenhliziyo lidlula njalo (iminyaka engama-220) x0.9 ngesikhathi sokuzivocavoca, futhi ingozi yokufa kungazelelwe ikhula kakhulu
3.Amaphesenti angamashumi ayisithupha okulimala kwezemidlalo kwenzeka esimweni "sokuzizwa kahle".
"Labo abagqoka ibhendi yokushaya kwenhliziyo bahleka ubumpumputhe babanye, labo abangahleki ubugwala babanye -- kodwa iminwe eqandisiwe phezulu kwe-Mount Everest ayilokothi icindezele okhiye banoma iyiphi idivayisi."
Phela, ukuqapha ukushaya kwenhliziyo akufanele kube inhloso yokuzivocavoca, kodwa enye yezihluthulelo zokuqonda imizimba yethu. Abanye abantu badinga ukhiye wokuvula umnyango, abanye abantu bayakwazi ukungena ngefasitela - okubalulekile ukuthi wazi ukuthi kungani ukhetha futhi ukwazi ukukhetha.
Isikhathi sokuthumela: Feb-12-2025
