Kuekisesaiza Zvakadii?

Zvemukati

• Uri Kurovedza "Zvishoma" here?
• Kuwana Huwandu Hwako Hwe "Zvakangonaka" Hwekuita Maekisesaizi
• Hongu, Zvinogoneka Kuita "Zvakawanda"
• Zvakajairika Zviratidzo uye Zviratidzo Iwe Uri Kuita Zvizhinji
• Kuporesa kubva kuOvertraining Syndrome
• Icho Chinokosha
• Ongororo ye

Unogona kuisa mutemo weGoldilocks-esque kuzvinhu zvakawanda (iwe unoziva, "kwete zvakakura, kwete zvidiki, asi zvakaringana"): oatmeal, bonde, poops-pa-vhiki, kangani iwe exfoliate. Uye iyi nzira inoenda kune kurovedza muviri, zvakare.

Iwe ungangove waiziva kuti zvinokwanisika kuti uwane zvakare zvishoma kurovedza muviri. Asi iwe waiziva here kuti zvinokwanisika kuwana zvakawandisa? Hongu. "Kufamba kwemazuva ese uye kurovedza muviri chinhu chakanaka, asi zvinokwanisika kuzviwandisa uye kunyatsopinda munzira yezvinangwa zvemuviri wako, uchiita zvinokuvadza kupfuura zvakanaka kumuviri wako," anodaro Alena Luciani, MS, CSCS, nyanzvi yezvekusimba uye yekugadzirisa mamiriro ezvinhu. uye muvambi weTraining2xl.

Asi kuwanda kwakawanda sei kurovedza muviri kwakanyanya, kudiki kudiki kudiki, uye unoziva sei kana iwe wawana nzvimbo yako inotapira? Zvese izvo, pazasi.

Uri Kurovedza "Zvishoma" here?

Unogona kutarisa kuDhipatimendi reUtano reHutano neHuman Services (HHS) mazano kuti uone kuwanda kwekurovedza muviri kwaunoda pahutano hwese (aka hushoma huwandu hwekurovedza muviri hwaunofanirwa kunge uchiwana pasvondo). Kune vanhu vakuru vane makore 18 kusvika ku64, HHS inokurudzira zvingangoita maminitsi 150 ekuita zvine mwero zvekuita pasvondo. kana ingangoita 75 maminetsi esimba rekuita aerobic pavhiki. (Sekuzorodza: ​​Unogona kushandisa bvunzo yehurukuro kuyera kusimba kwako. Panguva yekuita zvine mwero zveeerobic, iwe unogona kutaura asi uchange uchifema zvine simba. Panguva yekuita nesimba reeerobic, haugone kutaura zvakanyanya.) Ivo zvakare kurudzira kuita kurovedza muviri kunovandudza muyero wako uye kuvaka musimba simba kaviri kana kupfuura nguva pasvondo.

Tally kukwirisa chiitiko chako chevhiki nevhiki uye uone kuti uri kuwana zvishoma pane yakatarwa huwandu? Uri muboka rakanaka: Zvikamu makumi masere kubva muzana zvevakuru vari kutadza kusangana neHSS yevhiki nevhiki shoma aerobic uye simba basa mabhenji. Asi izvo hazvikupe iwe mahara kupfuura kuti ugare wakanyarara! Edza kuwedzera maminetsi gumi ekufambisa kune ako marongero zuva rega rega (seyiyi bodyweight Workout kana ino nguva yekudzidzira.)

Kuwana Huwandu Hwako Hwe "Zvakangonaka" Hwekuita Maekisesaizi

Kana iwe uchitova wenguva dzose ejim-goer, iyo HSS kurudziro inogona kurira yakaderera kwauri. Zvakare, izvo ndizvo miniminimum inokurudzirwa huwandu hwekuita. "HSS inobvuma kuti kunyange kurovedza muviri kwakawanda kunouya nezvakanaka zvehutano," inodaro nyanzvi yekurovedza muviri Pete McCall, M.S., C.S.C.S., C.P.T., muridzi weAll About Fitness Podcast. Uye, kana iwe uine chinangwa chaicho- semuenzaniso, kuonda, kusimba, kuve nani pane mumwe mutambo - ungangoda kurovedza kupfuura izvo, anodaro. (Ona: Yakawanda Sei Exercise Yaunoda Chaizvo Zvinoenderana Nezvako Zvinangwa)

Semuenzaniso, iyo American College yeMitambo Mushonga 2019 nhungamiro inotaura kuti, nepo maminetsi zana nemakumi mashanu nemakumi mashanu ekurovedza muviri pasvondo anogona kuburitsa yakaderera uremu mhedzisiro, iwe uchafanirwa kurovedza maminetsi anodarika mazana maviri nemakumi mashanu pasvondo uye zvine mwero kudzora kudya kwako (ex : muchidzidzo, vakatarisa vanhu vakadya 1,200-2,000 macalorie) kuti vaone zvimwe zvinoshamisa. Mukuita, izvo zvinoita sekushanda kweawa imwe chete, mazuva mashanu pavhiki.

Saizvozvowo, apo uchiita mazuva maviri pasvondo eakawandisa masimba ebasa rinotsigira kukura kwemhasuru, kuti uwane kugona kwakanyanya kwekuvaka-mhasuru, unofanirwa kutarisa kudzidzisa rimwe nerimwe boka remhasuru kaviri pasvondo, zvinoenderana nekudzokorora mumagazini Sports Medicine. Izvozvo zvinogona kureva simba rekudzidzisa kane kana kashanu pavhiki uye kuparadzanisa neboka remasumbu (sechirongwa chekudzidzisa kuvaka muviri) kana kuve nechokwadi kuti uri kurova boka rimwe nerimwe remasumbu panguva yezvikamu zvako zvesimba remuviri wose.

Kunze kwekurudziro yeHSS, kufunga "chiyero chakaringana" chekuita maekisesaizi kwako zvinoreva kufunga nezve zvinangwa zvako zvemuviri, zera rekudzidzisa, maitiro ezvehutano, kushushikana, nguva yekurara, uye kusimba kwekudzidziswa kwauri kuita, maererano kuna Luciani. "Chirongwa chakanaka chekudzidzisa chinofunga nezve [zvese izvo zvinhu]," anodaro. (Ex: Heano maitiro ekuvaka yakakwana chirongwa chekurovedza muviri kuvaka mhasuru kana yekudzikisa uremu.)

Hongu, Zvinogoneka Kuita "Zvakawanda"

Kana zvasvika pakurovedza muviri, iwe unogona kufunga zvakanyanya nguva dzose zvirinani, asi Luciani naMcCall vese vanobvuma izvo zvinongova zvisiri zvechokwadi. “Kana ukaita maekisesaizi akawandisa kwemavhiki kana mwedzi panguva, unoisa muviri wako pangozi yokuva ne<em>overtraining syndrome,” anodaro Luciani. (Zvakafanana: Ndakatanga Kuekisesaiza Zvishoma uye Zvino Ndasimba Kupfuura Nakare kose)

Kudzvinyirira syn-huh?? Paunenge uchirovedza muviri, uri kunyatso kupaza tsandanyama yako. Kazhinji, ichi chinhu chakanaka nekuti kana muviri wagadzirisa nekuzvivaka, unenge wakasimba kupfuura zvawaive kare (#gains). Asi kuti basa rekugadzirisa riitike unoda kurara zvakakwana, kudya kunovaka muviri, kuzorora, uye kupora, anodaro Luciani. Kukundikana kupa muviri wako izvo zvinhu, uye iwe unokanganisa kugona kwemuviri wako kuti usimbe. "Kana iwe ukaramba uchipinda munzira yemuviri wako uchizvivaka patsva kubva mukukuvadzwa kwekare (s), iwe unoendesa muviri wako kunzvimbo yekushushikana kusingaperi, iyo inonzi overtraining syndrome," anotsanangura kudaro.

Imwe nzira yekufunga nezvazvo: Kuwedzera maekisesaizi + kusakwana mafuta + kusakwana kuzorora --> kunyanya kunetseka = overtraining syndrome.

Ko overtraining syndrome chimwe chinhu chinodiwa neruzhinji rwevanhu kunetsekana nacho? Kazhinji kutaura, kwete. "Asi ndicho chinhu icho vese vanoita zvekudzidzira vanofanirwa kuziva nezvazvo, kunyanya sezvo maitiro ari nani-mune kugwinya achienderera," anodaro McCall. Kana iwe uri CrossFit junkie, marathon kana endurance runners, fitness boutique lover, uchangobva kuzvipira kune imwe nzira yekurovedza muviri, kana anofunga kuti mazuva ekuzorora anofinha, iwe unonyanya kunetseka, anodaro.

Zvakajairika Zviratidzo uye Zviratidzo Iwe Uri Kuita Zvizhinji

"Hapana nzira yekupa mhinduro yemhando kumubvunzo wekuti 'yakawanda sei maekisesaizi akawandisa," anodaro Luciani. Pane zvinhu zvakawandisa mune iyo equation (zvakare: chikafu, kushushikana, kusimba, zera, nezvimwewo), anodaro. Asi nepo pasina kana saizi-inokodzera-ese mutemo wekuti kana kuwedzeredza chirwere kuchirova, ipapo vari zviratidzo zvinowanzobatanidzwa nemamiriro ezvinhu aunogona kuchengeta ziso kunze.

Warova bani: Icho chokwadi ndechekuti, kurova gym zvakanyanya kunogona kumisa kufambira mberi kune zvinangwa zvako zvekusimba. "Kunyangwe urikuda kuderedza uremu, kusimba, kuve nesimba, kana kukurumidza, overtraining syndrome ichakukanganisa," anodaro Luciani. Imhaka yekuti muviri wako hausi kupora zvakakwana pakati pezvikamu. (Yakabatana: Nei Uri Kuona Gwenga PaGym).

Uri kuwedzera kukwana: Pane imwe nguva, kuwedzeredza hakuzongokuchengetedze pakamira, kunozokuendesa kumberi uye mberi kure nezvinangwa zvako. "Kana tsandanyama dzako dzichigara dzichityoka uye usingawane mukana wekugadzirisa, unozoshaya simba," anodaro Luciani. Rangarira: Tsandanyama dzako dzinokura uye kusimba paunobva mukurovedza muviri, kwete kana uripo. (Yakabatana: Maitiro Ekushandira kunze Zvishoma uye Uone Zvirinani Mhedzisiro)

Uri kuwedzera huremu: Paunenge uine overtraining syndrome, muviri wako uri mumamiriro ekushushikana kusingaperi. Iyi effs ine yako yekunetseka mahormone (cortisol), iyo inokanganisa metabolism yako uye inogona kutungamira mukurema. (Ona: Nei Workout Yangu Ichikonzera Kurema Kuwana?)

Nyama dzako dziri kurwadza zvakanyanya: Pasina mubvunzo, kusuruvara kwemhasuru zuva kana maviri mushure mekushanda zvakaoma kwakajairika. Asi mazuva matatu, mana, mashanu, kana matanhatu mushure? Kwete. “Kurwadza kwetsandanyama kwenguva refu chiratidzo chokuti muviri wako hausi kupora kana kugadzirisa zvinenge zvakuvadzwa,” anotsanangura kudaro Luciani. Saka nguva inotevera paunenge uchikwira masitepisi, funga nezvenguva yezuva rako rekupedzisira regumbo.

Uri moody AF: "Overtraining syndrome inogona kukanganisa hutano hwako hwepfungwa. Inogona kutapura kurudziro yako, kukuita kuti uve nehasha, kuvengana, kupenga, kusuruvara, kushushikana, kushushikana, uye nechaunga chehumwe hwenongedzo," anodaro Luciani. Ehezve, kune zvakawanda zvikonzero zvehunhu, manzwiro, uye shanduko dzepfungwa, saka kana iwe uchinzwa kusanzwa, taura nemupi wepfungwa wehutano usati wamhanyira kumhedziso.

Hunhu hwako hwekurara hunoyamwa: Ungafunga kuti paunowedzera maekisesaizi, zvinova nyore kurara. Kazhinji, ichokwadi! Asi kurovedza muviri zvakanyanya uye kunaka kwako kwekurara kunodzika pasi. "Imhaka yekuti yako parasympathetic nervous system inomira kushanda nemazvo uye ako cortisol mazinga, ayo anowanzo kuve akaderera usati waenda kunorara, achiri mudenga-kumusoro," anodaro McCall. (Edza imwe yeaya maSainzi-Akatsigirwa Maitiro Ekurara Nani.)

Une kukuvara kunorwadza: Kugara uchikuvara (funga: kudhonza tsandanyama, kuwedzera kukuvara kwekare, kana kukwenya tsandanyama)? "Paunenge uine overtraining syndrome, unenge uchirovedza muviri wakaputsika, mhasuru dzisina simba, izvo zvinoita kuti uwedzere kukuvara," anodaro McCall. Kupfuurirazve, nekuti urikurovedza muviri kazhinji, kana uri kurovedza muviri nefomu isina kukwana, unowedzera mukana wako wekushandisa zvakanyanya uye nekukuvara kwakabhadhara, anodaro.

Homwe yemoyo wako yakabuda whack: Kana iwe uchinge uchinge uchikwanisa kushandisa zviito "hammering" kana "kurova" kutaura kune yako yekuzorora kurova kwemoyo pane, iti, "kurova," mikana 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 waita. Imhaka yekuti, kana muviri wako uchishanda nguva yakawandisa kuti usangane nezvido zvekudzidziswa kwako, kurova kwemoyo wako wekuzorora kunogona kuchinja, anotsanangura McCall. Kazhinji, mutsauko wakakura zvakakwana zvekuti haudi moyo wekutarisa kuti uone, asi kubatsirwa kweiyo yepamusoro-tech moyo-yekutevera zvigadzirwa zvemagetsi (senge Whoop kana Apple Watch) ndeyekuti vanoyerawo moyo wako kusiyanisa ( inguva yakawanda sei inopfuura pakati pekurova kwemoyo wega wega), iyo inogona kunyura semhedzisiro yekuwedzeredza. Semuenzaniso, kana iwe uri munzvimbo yakanaka yekuzorora (uchiona Netflix, wakarara pamubhedha, nezvimwewo) uye iwe uchinzwa moyo wako uchimhanya, icho chingave chiri chiratidzo chekuti uri kunyanyisa-kudzidzira.

Iwe unofunga iwe unogona kupindwa muropa nekurovedza muviri: Izvi hazvisi * nguva dzose, nyaya yacho, asi kunyanyisa-kudzidzira uye kurovedza muviri kupota zvinowirirana. Kunyangwe isingazivikanwe zviri pamutemo neDiagnostic uye Statistical Manual yeMental Disorders, kana uchinetsekana nemaitiro ako ekurovedza muviri kana nzira yekushanda-ingave ichiperekedzwa nezviratidzo zvekuwedzeredza chirwere kana kwete-yakamira kune yakanyanyisa, zvakakosha kutsvaga rubatsiro kubva kune vepfungwa. nyanzvi yezvehutano. (Ona Zvimwe: Zvese zvaunoda Kuti Uzive Nezve Kuita Exercise Kupindwa muropa).

Kuporesa kubva kuOvertraining Syndrome

Zvimwe zvezviratidzo zvinoita kunge zvakajairika. Zvino chii? Zvinotanga nekutaurirana nemupi wehutano. Izvi zvinodaro nekuti mazhinji ezviratidzo zvataurwa pamusoro apa zvakare zviratidzo zvehumwe hwakakomba hutano hutano sehosha yemwoyo, hypertension, kushushikana, PCOS, nezvimwe. Kana aya mamiriro ezvinhu abviswa kunze, uye zvave zvichisimbiswa kuti iwe unotova nekuwedzeredza chirwere, danho rako rinotevera kukwirisa kubatira kwako kumashure (senge, kumashure kumashure!), Anodaro Luciani. Kana yako M.O. Kushanda kusvika wapererwa - uye wozviita zuva rega rega - inogona kunge iri shanduko yakaoma. (Izvi zvinogona kubatsira: Madzidzisiro andakaita Kuda Mazuva Ekuzorora)

Kazhinji, nyanzvi dzinokurudzira kuenda kweinenge vhiki rimwe chete usina kurovedza muviri kubatsira muviri wako kugadzirisazve. Mushure meizvozvo, Luciani anokurudzira "kushanda nemudzidzisi anogona kunyora nemaune chirongwa chako zvichienderana nezvinangwa zvako zvemuviri uye mararamiro aripo." Uye, hongu, zvakakosha kuti uteedzere chirongwa kana zuva rekuzorora rakarongwa!

Uye, nekuti kusadya kwakakwana kwekudya kunowanzo kukonzeresa kuwedzeredza, "vatambi vanofanirwawo kushanda nenyanzvi yekudya kuti vaone chaizvo (uye chii) chavanofanira kunge vachidya kuti vatsigire zvinangwa zvavo zvekudzidzisa," anodaro Luciani. (Yakabatana: Nei Kusarudzika Kunoshanda Kunopesana Newe).

Luciani anokurudzirawo vanhu kuti vachengetedze manzwiro ezvehutano. “Kana wasvika pakunyanya kurovedza muviri, unofanira kuita zviri nani pakuteerera muviri wako,” anodaro. Ino haisi nzvimbo iyo iwe yaunonyora izvo zvauri kurovera-ndiyo nzvimbo yekufunga kuburikidza nemanzwiro ari kuita muviri wako, chii chiri kurwadziwa, uye kuti chirongwa chako chekudzidzisa chiri kuita kuti unzwe sei.

Icho Chinokosha

Kuwana huwandu hwakakurudzirwa hwekurovedza muviri kwakakosha. Kuwana zvinopfuura izvo zvakanaka ... sekureba sekunge uine chaicho chinangwa mupfungwa uye uri kuramba uchipa muviri wako nguva yakakwana yekuzorora uye kupora pakati pekushanda. Asi kana ukatanga kuona chero chezviratidzo zvine chekuita ne overtraining syndrome, yave nguva yekuridzira chiremba wako nhare, kudzoreredza kumashure, uye kufambidzana nenyanzvi yekusimbisa muviri iyo ichaita kuti utaure, sezvakaita munhu wedu webvudzi rebvudzi aifarira, "Ahh izvi. [kurovedza muviri] ndizvo chaizvo. "

Ongororo ye