Dzingave Dzimba Dzidzo dzeAltitude Ingave Kiyi kune Yako Inotevera PR?

Zvemukati

• Ongororo ye

Kana iwe wakambofamba uchienda mumakomo ukamutswa nemhepo uchikwira masitepisi kana waigona kungomhanya chidimbu cheako chinhambwe chinhambwe usati wamira nekubata mweya wako, unoziva mhedzisiro yekukwira ndeye chaiyo. (Uyu mumhanyi akawana nzira yakaoma panguva yake yekutanga mujaho wemujaho.)

Chiitiko chacho chinogona kunge chisingafadzi kana uchiedza kuita. Asi kana wanga uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingerwo. . (PS Hezvino zvazvinoita kupfeka yakakwira yekudzidzira mask-uye kana ichinyatso kukosha.)

Maya Solis, amai vanoshanda vaita nhangemutange ye Ironman, vakatanga kudzidziswa paWell-Fit Performance, yekutsungirira mitambo yekudzidzira mitambo muChicago iyo ine imwe yemakamuri mashoma ekukwira muUnited States. Mwero weokisijeni mukamuri wakaiswa kune zvaungadai uri pahupamhi hwemamita gumi (inenge gumi nemana muzana, zvichienzaniswa ne21 muzana padanho regungwa), anodaro Sharone Aharon, muridzi uye muvambi weWell-Fit Performance, uyo nhengo dzakadzidziswa dzeU.SA Triathlon yenyika chirongwa. Heano mashandiro ayo: Uchishandisa Hypoxico tekinoroji, hombe compressor inosundira mweya kuburikidza neiyo filtration system iyo inokwevera oxygen kunze. Iyo imba haina kunyatso kuvharwa, saka barometric kumanikidza mukati nekunze kwemukati kwakafanana; iyo chete kusiyanisa izinga re okisijeni. Kukwirira kunogona kudzorwa kubva pa0 kusvika ku20,000 tsoka, kunyangwe mazuva mazhinji achiichengeta pa10,000, uye zuva rimwe pavhiki anoiwedzera kusvika ku14,000, anodaro Aharon.

Nenguva yakaganhurwa yekurova iyo yekurovedza muviri, Solis akati aifarira chokwadi chekuti kurovedza kwacho kwaive pasi peawa. "Ndakatanga kushandisa kamuri rekumusoro kuti ndigone kushanda nekukurumidza nenzira inoshanda," anodaro Solis. Postpartum, aiita 5K kumhanya pa9-maminetsi-mamaira kumhanya, uye "anga asati ave muma8s kwenguva yakareba," anodaro. Mushure mokunge atanga kuita kukwirira kwekudzidzira, akamhanya 5K ndokurova PR ye8: 30-mile mamaira. (Zvakabatana: Zvikonzero zvishanu Iwe Hausi Kumhanya Chero Kukurumidza)

Mhedzisiro yake yakajairika, anodaro Aharon. Anoti akaunza iyo nzvimbo yekukwira kunzvimbo iyi nekuti "aida kukanda chinja-mutambo mumusika."

"Unogara uchitsvaga nzira dzekuvandudza kugona kwevanhu, kuwana zvakawanda, kuwana mukana," anodaro Aharon. "Pakutanga, ndaifunga nezvemutambi wekutamba, asi ndakazoona kuti pane zvakawanda zvekubatsirika kune 'magamba emazuva ese' - vanhu vanongoda kuita zvirinani."

Mumwe weavo magamba ezuva nezuva aive Solis, ane kukwira kwaro kuita kunge: Maminitsi gumi ekudziya pabhasikoro kana treadmill, inoteverwa neyekudzidzira kudzidzisa-maminetsi mana akaomarara, maminitsi mana kupora, kudzokorora-kaviri pasvondo kwevhiki nhanhatu. Chikamu chese chinotora maminetsi makumi mana nemashanu, asi chinonzwa chakaomarara kupfuura kurovedza muviri kumwechete kunganzwa kunze (pakukwira kweChicago kwemamita mazana mashanu) kana mune imwe gym.

Zvine musoro kuti vanhu vachiedza kukwira Everest kana kuronga kupedza vhiki vachifamba muColorado vangada kuyedza kudzidziswa kwepamusoro kugadzirira. Asi kune munhu akaenzana akakwana, kudzidzira simba mune imwe nzvimbo yepamusoro kunogona kupa zvikomborero zvakakura pane kuita basa rakafanana pagungwa, anodaro Aharon. Chaizvoizvo: Iwe unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, uye haufanire kudzidzisa sekureba sezvawaizowanzoita kuti uone zvakafanana mhedzisiro. Inobhuya kudzidzira kugona. (Idzi ndidzo dzimwe nzira dzaungadzidzire kurovedza muviri pakakwirira.)

Anotsanangura kuti, "Sisitimu yako inofanirwa kushandira oxygen shoma. "Pese paunoisa kushushikana pamuviri, mukati memiganhu yepanyama, muviri unozogadzirisa." (Iyo imwechete yekushushikana-mhinduro logic iri kumashure kwekudzidzira kupisa uye sauna masutu.)

Zvidzidzo zvinoratidza kuwedzera kwekuita nekuda kwekudzidziswa kweakakwira zvakanyanya kuitwa nevatambi vehunyanzvi mumamiriro ezvinhu akanyanya-saka havanyatso kushandura IRL. Nyanzvi zhinji dzinoti, kune wepakati munhu kudzidziswa mune aya mamiriro mazuva mashoma pasvondo, mhedzisiro yacho ishoma kune isipo. Zvakadaro nyaya dzakawanda dzebudiriro (dzakadai saSolis ') dzinoita sedzinoratidza neimwe nzira, saka tinoda kumwe kutsvagisa kuti titaure chokwadi.

Zvinoitika, panogona kunge paine chinogadziriswa chinogadziriswa panzvimbo yebasa. Ben Levine, MD, muvambi uye director weInstitute for Exercise uye Environmental Medicine kuTexas Health Presbyterian Hospital Dallas, haatendi mune zvakanakira kudzidziswa kwekukwirisa.

"Kana ukasapedza kanokwana gumi nemaviri kusvika maawa gumi nematanhatu pazuva mukukwira, kukwirira kunowanzoita zero zero," anodaro Dr. Levine. "Kune wekutandara, wemujaho wezuva nezuva, hapana hutachiona hwepamusoro pamusoro peruzha rwekudzidziswa kwakanaka." Heino chikonzero: Paunenge uchishanda munzvimbo yakaderedzwa-okisijeni (inozivikanwa se hypoxic kudzidziswa), mune okisijeni shoma muropa rako zvakare. Midzi yako yeropa inoderera uye yako yemoyo masisitimu inofanirwa kushanda nesimba kuti uwane ropa neoksijeni mumhasuru dzinoshanda, sekureva kwaDr Levine. Saka kunyangwe iko kurovedza muviri kumusoro kuchinzwa zvakanyanya (kungave kwakafananidzwa mukamuri kana kunyatso panzvimbo iri pakakwirira), urikunyatso kuita basa shoma; muviri wako haugone kuita panguva imwechete iyo iwe yaunogona kuita pamwero wegungwa nekuda kweiyo yakadzikira oxygen. Ndosaka Dr. Levine achiti kudzidziswa kwenguva pfupi pakakwirira hakusi kuzokupa mamwe mabhenefiti anodzidziswa zvakakwana pagungwa.

Iyo chete caveat kune izvo, anodaro, ichangoburwa data kubva kuSwitzerland ichishuma iyo yekukwirira kudzidziswa Chivabvu kutungamirira kukuvandudzwa kuduku mukumhanya kana kuchishandiswa mukudzidzira kwepamusoro-soro kwevatambi vakaita sevatambi venhabvu vari kuita kakawanda kudzokorora sprints. (Zvakakosha kuziva kuti HIIT kudzidziswa kune matani ebhenefiti pachayo-kunyangwe pagungwa.)

Nekudaro, kana iwe ukashanda uri pamusoro uye dzokera kune yegungwa-chikamu chiitwa, zvinoenda inzwa zviri nyore kwazvo paunenge uchishanda-izvo zvinogona kukupa pfungwa "Ndinogona kuita izvi" kukurudzira. Saka, “vanhu vakawanda vanodzoka kubva kumusoro vachiti, ‘Izvi zvinofadza,’ asi vanenge vasina kumhanya zvakanyanya,” anodaro Dr. Levine. Ndosaka achiodza moyo vanhu kubva pakushandisa mari yakawanda uye nguva pakudzidziswa kwekukwirisa (kwekureva, nhengo yekukwira kuWell-Fit Performance iri $ 230 pamwedzi).

Izvo zvakati, "kana iwe uchifunga kuita makomo chinhu chakanaka kuunza mune yako tsika uye iwe unogona kuenda unoita izvo mumakomo, izvo zvakanaka," anodaro Dr. Levine. "Asi handifungi kuti unofanira kuzvinyengedza uchifunga kuti mashura ekurapa."

Ongororo ye