Iwo Akanaka Mabhenefiti eCross-Nyika Skiing, Zvinoenderana neOlympian

Zvemukati

• Iko kukurumidza, muviri wakazara kurovedza muviri.
• Inowedzera moyo wako hutano.
• Zviri nyore pamajoini ako uye zvakanaka kumapfupa ako.
• Iyo inovandudza kubatana kwako uye kugona.
• Iwe unogona kupinda mariri chero zera.
• Inosimudzira hutano hwako hwepfungwa.
• Ongororo ye

Kubva panguva iyo yekutanga furawa inogadzikana pavhu rakaomeswa kusvika kukunyungudika kukuru kwekupedzisira kwemwaka, vatambi vechando uye vechando vanoenda kunotsika materu kumwe kwekunakidzwa kwakazara chando. Uye nepo iyo inotonhora-yemamiriro ekunze mitambo iri chokwadi chekukubatsira iwe kubvarura ziya uye kujekesa musoro wako, kuyambuka-nyika skiing - zvine hungwaru underdog yemwaka - yakangokodzera inguva yako.

Kusiyana nealpine skiing, cross-country skiing zvinosanganisira kubhururuka uchiyambuka nzvimbo yakati sandara, uchivimba nesimba rako pachako uye simba - kwete kuderera kwechikomo - kuti uwane kubva papoint A kusvika kuB. Chimiro chekare chekuyambuka-nyika skiing, iyo yakawanda skiers kazhinji anotanga ne, zvinosanganisira kufambisa makumbo ako kumberi uye kumashure sekunge iwe uchimhanya ne skis on, nepo iyo yakaoma-yakaoma skating nzira inosanganisira kufambisa makumbo ako padivi kune echando skating-sekufamba. Mhedzisiro yezvitaera zvese zviri zviviri: Kurovedzera muviri kwakasimba, anodaro Rosie Brennan, 2018 Olympic cross-country skier uye akahwina kaviri pamutambo weWorld Cup.

Pano, iye anotyora zvakakura zvemuviri uye zvepfungwa hutano hutano hwekuyambuka-nyika skiing. Uye kana iwe ukapedzisira wagutsikana zvachose kusunga pane imwe skis uye kubata matanda maviri munguva ino yechando, Brennan anokurudzira kutsvaga yako yemunharaunda Nordic centre, kwaunogona kuhaya michina, kutora zvidzidzo, uye kurova nzira.

Iko kukurumidza, muviri wakazara kurovedza muviri.

Kutsvedza munzira dzinovharwa nesinou dzinogona kunge dzisingaratidzike kunge dzinopisa zvakanyanya, asi kuvimba, zvinonetsa kupfuura zvinotaridzika. "Kwandiri, chikamu chakanakisa pamusoro pemuchinjikwa wekuyambuka-nyika ndechekuti inoshanda musimba dzese dzauinadzo," anodaro Brennan. "Zvakafanana nemumwe wemitambo yakaoma kwazvo pachikonzero ichocho." Yako triceps uye lats inodzingira matanda ako muvhu uye kukufambisa iwe kumberi; makumbo ako anochengetedza muviri wako uye skis kufamba; chiuno chako uye glutes zvinoshanda kuti urambe wakagadzikana; uye yako yepamoyo inobatsira kuendesa simba iwe rauri kugadzira kubva kumusoro muviri kuburikidza nemakumbo ako uye mukati memasiki, anotsanangura. (Zvakafanana: Nei Vese Vamhanyi Vachida Kuenzana uye Kugadzikana Kudzidziswa)

Uye sezvo iwe urikudana pamhasuru yega yega kuti utore nzira, iwe uri kupisawo "huwandu husina musoro hwemacalorie," uchiita iro rakanyanya-inoshanda kurovedza muviri, inowedzera Brennan. Muchokwadi, chidzidzo chakaburitswa mu Nyaya yeSports Science & Medicine akawana kuti awa rekuyambuka-nyika kutsva kunopisa akawanda macalorie semaawa maviri nehafu eAlpine skiing. (Kunyangwe, kufambisa muviri wako kunopfuura kungo pisa macalorie.)

Inowedzera moyo wako hutano.

Kutsvedza pasi hakungovaka tsandanyama chete, asi kugara uchikwenya tsoka dzako mberi uye uchityaira matanda ako muchando kunoitawo kuti mwoyo wako upombe, ndosaka mutambo uyu uchiwanzoonekwa se "goridhe mwero" wechando aerobic exercise. Vepasirese-yepasi-yepasi-nyika skiers vane mamwe epamusoro eVO₂ max hunhu hwakambotaurwa, sekureva kweongororo mujenari. Mushonga uye Sainzi muMitambo uye Kurovedza muviri. ICYDK, VO₂ max (maximal oxygen consumption) ndiyo yakanyanya okisijeni inogona kushandiswa nemunhu panguva yekurovedza muviri kwakanyanya. Iyo yakawanda okisijeni inogona kushandiswa nemunhu, simba rakawanda ravanogona kuburitsa, uye nekurebesa kwavanogona kuita, maererano neYunivhesiti yeVirginia Chikoro cheMishonga. (FYI, unogona kuwedzera yako VO₂ max nemazano aya.)

Uyezve, yakakwira VO₂ max chiratidzo chekusimba kwemoyo, kana kugona kwemoyo, mapapu, uye tsinga dzeropa kupomba ropa-rakapfuma reropa kune mhasuru panguva refu yekurovedza muviri. Uye kuchengetedza iyi cardiorespiratory fitness kwakakosha, kunyanya sezvo mazinga akaderera anogona kuwedzera njodzi yako yekuva nechirwere chemoyo, maererano neU.S. Department of Health and Human Services. "Paunenge uchishandisa tsandanyama dzese dzauinadzo, moyo wako uri kupomba ropa rakawanda kutakura okisijeni kuenda kumhasuru dzako, saka moyo unosimba uye mapapu ako akasimba kuzviita," anowedzera Brennan. "Ini ndinofunga hutano hwemoyo hunogona kunge huri pundutso huru kumutambo."

Zviri nyore pamajoini ako uye zvakanaka kumapfupa ako.

Kufanana nekumhanya, kutamba, uye kukwira masitepisi, kuyambuka-nyika skiing inorema-inotakura aerobic kurovedza muviri, zvichireva kuti wakamira netsoka dzako - uye mapfupa ako ari kutsigira uremu hwako - nguva yese. Rudzi urwu rwechiitiko haringobatsira chete kuvaka mhasuru, anodaro Brennan, asi inogona zvakare kudzikisira kurasikirwa kwemaminerari - chiitiko chinoderedza mapfupa uye kukwirisa njodzi yako yekutyoka rimwe - mumakumbo ako, muhudyu, uye nepasi kutenderera, sekureva kweMayo Clinic.

Iyo irori poda iwe yauri kutenderera ichiyambuka zvakare inouya neayo mashoma zvigadzirwa. "Nekuti iwe uri pachando, iyo inorema haina mhedzisiro yakaipa yekupwanya majoini ako ayo anoita nekumhanya," anodaro Brennan. Muchokwadi, chidzidzo chidiki chakaburitswa mumagazini Mishonga & Sayenzi muMitambo & Exercise akawana kuti kuyambuka-skiing inoisa mashoma masimba pazasi pehudyu majoini pane kumhanya. Uye panguva yezviitiko zvine hunyanzvi, muviri unodzikira kusadzikira, izvo zvinoderedza njodzi yekukuvara, kunyanya kune avo vane arthritis, sekureva kweU.S. Department of Health and Human Services. (Inoenderana: Iri Simba Circuit NaHannah Davis Yakaderera-Impact, Asi Ichiri Kukuita Iwe Kudikitira)

Kwandiri, chikamu chakanakisa nezve kuyambuka-nyika skiing ndechekuti inonyatso shanda yega yega tsandanyama yauinayo. Zvakaita seimwe yemitambo yakaoma kwazvo nekuda kwechikonzero ichocho.

Rosie Brennan

Iyo inovandudza kubatana kwako uye kugona.

Kuti uzvikurudzire kuyambuka nzira yekuchika-ski, iwe unofanirwa kuchengetedza danda rega rega uchienderana neyakatarisana nemuchadenga, zvese uchinyatso shandura huremu hwako kubva kune rimwe ski uchienda kune rimwe nematanho ese, anodaro Brennan. (Semuenzaniso, paunotora nhanho nerutsoka rwako rwerudyi, unosunda pasi nedanda rako rekuruboshwe uye panguva imwe chete uchisimudza huremu hwako mutsoka yako yekurudyi.) Uye zviito zvese izvi zvinoda kubatana kwakanyanya, anowedzera. "Ndinofunga kuti mumwe munhu afambire mberi kubva pakutanga kuisa skis kuti asvike ipapo [yekuchinja huremu hwako hwose] kubudirira kwakanaka uye kuchabatsira mune zvose zvemitambo nehupenyu," anodaro.

Uyezve, kuyambuka-nyika skiing inogara ichiedza uye inovandudza kugona kwako. Paunenge uchitsvedza uchitenderedza skis-mamita matanhatu-kureba, unofanirwa kushinha uye nhanho nekukurumidza, kunyanya paunenge uchitenderedza kona kana kusvetuka uchitenderedza boka revanhu, anotsanangura Brennan. "Kusiyana neAlpine skiing, isu hatina simbi kumicheto, saka kana iwe uchida kuenda kukona kona, haugone kungotsamira mukati mayo uye kuveza ino yakanaka mukana, anodaro. “Tiri kunyatsotsika, uri kutora nhanho diki idzi, dzakafanana nemutambi weHockey kana chimwe chinhu. "

Iwe unogona kupinda mariri chero zera.

Kusiyana nejimnastics uye skating skating, mitambo iwe yaunowanzo tanga kudzidzira iwe pazera diki, kuyambuka-nyika skiing kuri nyore kutora chero nguva muhupenyu hwako. Semuenzaniso, amai vaBrennan vakatanga kuyedza mutambo uyu paanga ari muma30s, uye Brennan iye pachake haana kupinda mairi kusvika aine makore gumi nemana, anodaro. "Zvakakosha kuisa munguva yekudzidza hunyanzvi nekuti unogona kuzviita hupenyu hwako hwese," anotsanangura kudaro. "Uye nekuda kwekudzikira kwazvinoita pamajoini ako uye nezvimwe zvakadaro, gogo vangu vanoenda kunosvetuka - uye vangosvitsa makore makumi mapfumbamwe." (Zvakabatana: Kutamba Mutambo Kunogona Kukubatsira Kukunda Muhupenyu)

Inosimudzira hutano hwako hwepfungwa.

Nekusungira pazasi rako uye kuzvinyudza mune zvakasikwa, iwe unogona kungowana iko kusununguka kwekushushikana uye kusimbiswa kwemanzwiro iwe aunoda. Kutsvagisa kunoratidza kuti kurovedza muviri mumasango - uye kunyangwe kungogara uchitarisa miti - kunogona kudzikamisa kukwira kweropa uye huwandu hwemahormone ane chekuita nekushushikana cortisol uye adrenaline, sekureva kweNew York State department reEnvironmental Conservation. "Kunongova kuburitswa kubva mukumhanya-mhanya kwehupenyu hwezuva nezuva, hwekunamirwa mukati, kushanda kubva kumba, kana chero vanhu zvavari kunetseka nazvo mazuva ano," anowedzera Brennan. "Iyo yakaderedzwa uye inobatsira kwazvo. "Kana uchingova neawa chete, bhenefiti yekuenda kunze kwehuropi hwako iri nani kwazvo pane kuenda kunzvimbo yekurovedza muviri kana kuyedza kurovedza muviri mugaraji rako." (Unoda zvimwe zvinogutsa kutora yako Workout kunze? Ingotarisa izvi zvakanaka.)

Kuyambuka-skiing pachayo kunopa kwayo kwakasarudzika hutano hwepfungwa mabhenefiti, futi. "Chandinoda pamusoro pekusvetuka ndeyekuti ndinogona kungoisa skis yangu pamusoro, kuenda musango, uye ndive nerunako, rusununguko rwekunzvenga chando, izvo zvinokupa pfungwa shoma yerusununguko," anodaro. "Rudzi rwemutinhimira, saka unogona kuve nekwaniso yekugadzirisa pfungwa dzako uye kunakirwa nemhepo nyowani, zvakasikwa, uye nerunako rwese rwakakukomberedza."

Ongororo ye