Mashandisiro Ekushandisa Post-Workout Kuzvimba kune Yako Kubatsira

Zvemukati

• Tambanudza
• Gamuchira iyo Ache
• Kumbozorora
• Isa Kushushikana Kukushandire
• Ongororo ye

Kuzvimba ndeimwe yeanonyanya kupisa misoro yehutano yegore. Asi kusvika zvino, tarisiro yanga ichingo kungoita kukuvara kwainokonzera. (Nyaya iripo: izvi zvinokonzeresa chikafu.) Sezvazvinoitika, haisiyo nyaya yese. Vatsvakurudzi vachangobva kuona kuti kuzvimba kunogona kuita kuti tive noutano hwakanaka. Iyo ine simba rekurapa mhedzisiro uye chinhu chakakomba chikamu chemuviri, anodaro Joanne Donoghue, Ph.D., wezvekurovedza muviri kuNew York Institute of Technology College yeOsteopathic Medicine. Unoida kuti ibudise mhasuru, kuporesa kubva mukukuvara, uye kunyangwe simba kuburikidza nezuva rakaomarara. Mashandiro azvinoita ndeaya: "Pese paunosimbisa-kudzidzisa kana kuita zvemoyo kurovedza muviri, uri kugadzira mini-traumas mumhasuru dzako," Donoghue anotsanangura. Izvo zvinokonzeresa kuzvimba, uko kunokurudzira kuburitswa kwemakemikari nemahormoni kugadzirisa iyo yakakanganiswa nyama uye inotungamira kune akasimba mesumbu tambo. Mapfupa ako anobatsirawo, anodaro Maria Urso, Ph.D., chipangamazano wezvekuita kwevanhu neO2X, kambani yezveutano. Mutoro wakaiswa pamapfupa ako panguva yekudzidziswa kwesimba unogadzira madiki madiki munzvimbo dzawo dzisina kusimba, uye kuzvimba kunotanga maitiro anozadza munzvimbo idzodzo nefupa idzva, rakasimba.

Kuzvimba kwakakoshawo kuti uwanezve kubva mukukuvara. Iti unotenderedza gumbo uchimhanya. "Mukati memaminetsi, masero machena eropa anomhanyira kunzvimbo yekukuvara," anodaro Wajahat Zafar Mehal, M.D., mumwe purofesa wezvekurapa kuYale School of Medicine. Ivo vanoongorora kukanganisa nekupisa masumbu emamorekuru anozivikanwa se inflammasomes, ayo anoita mapuroteni madiki anoita kuti ankle yako isvike yakatsvuka uye kuzvimba. Izvi zviratidzo zvekuzvimba zvinokwevera maseru ekudzivirira kunzvimbo kuti atange kupora, Mehal anotsanangura.

Ongororo dzekutanga dzemhuka dzinoratidza kuti kuzvimba-kunokonzera kuzvimba kunogona kutokonzeresa kuti immune system ishande zvakanyanya. Izvi zvinoreva kuti kuzvimba kunogadzirwa nekurovedza muviri kunogona kubatsira kurwisa dzihwa. Asi, senge nyaya zhinji dzehutano, maitiro acho akaomarara. Kuzvimba kune hutano chete mune zvine mwero. "Kana kuzvimba kuri padanho repamusoro nguva dzese, kunogadzira kusakara uye kubvarura nyama nemitezo zvine hutano," anodaro Charles Raison, MD, purofesa wezvepfungwa paUniversity yeWisconsin-Madison Chikoro cheMishonga neParuzhinji Hutano anodzidza mamiriro acho. Kutakura huremu hwakawandisa, kusawana kuzorora kwakakwana, kana kurovedza muviri zvakawandisa zvese zvinogona kukonzera mhinduro yekuzvimba yekunakira munzvimbo ine njodzi. Iyo kiyi yekukohwa mabhenefiti ekumashure-kurovedza muviri kuzvichengeta pane yakaenzana mwero. Matekiniki matatu anotevera achakubatsira kushandisa simba rayo usingaitenderi kutenderera kunze kwesimba.

Tambanudza

Panzvimbo pekudonha pamubhedha mushure mekuita basa rakaoma, famba-famba, ita yoga yakareruka, kana kushandisa foam roller. Mushure mekurovedza muviri, mhasuru dzako dzinoburitsa protein inonzi creatine kinase, iyo itsvo dzako inoda kusefa kubva muropa. Kana ukagara wakanyarara, mapuroteni akakuvadzwa anoungana, uye izvi zvinogona kukonzera masero ekudzivirira-anodzora anouya munzvimbo uye anonoke kupora. "Nekufambisa mhasuru dzako, iwe unowedzera kuyerera kweropa kunzvimbo idzodzo," anotsanangura Urso. "Izvi zvinobatsira kubvisa tsvina kuitira kuti muviri wako ugone kuzvigadzirisa." (Uye usati warara, edza aya ma yoga anotambanudza kudzivirira kukuvara uye batsira iwe kurara nekukurumidza.)

Gamuchira iyo Ache

Kana kushushikana kubva kukirabhu-yekirasi kirasi kuri kwakanyanya, unogona kuyedzwa kuti utore ibuprofen. Usadaro. Nonsteroidal anti-anogumbura zvinodhaka (NSAIDs) senge izvi zvinodzivirira zvakajairika kurovedza muviri-kwakakonzera kuzvimba kubva kuitika, izvo zvinogona kuita kuti muviri wako kubva pakuvaka nekusimbisa mhasuru dzako, Urso anodaro. Dudziro: Kurovedza kwako kunoshanda zvishoma. Kutora ibuprofen kunogona kutowedzera njodzi yako yekukuvara, vaongorori veChinese vanoshuma. Muzvidzidzo, vakawana kuti NSAIDs dzinokanganisa kuvakazve pfupa, zvichikusiya iwe uri panjodzi yekushungurudzika kuputsika uye osteoporosis. Sevha mishonga yekukuvara kwakanyanya kunge mhasuru misodzi. Kuti urware nguva dzose, edza menthol gels seBiofreeze Cold Therapy Pain Relief ($9; amazon.com), ayo anoratidza kuti analgesic properties asi asingakanganise kuzvimba. (Kana edza chimwe chezvinhu izvi zvakajairidzwa nemudzidzisi pakubvisa maronda.)

Kumbozorora

Tevedzera kurovedza muviri kwakanyanyisa nezuva riri nyore kana rekuzorora, anodaro Chad Asplund, M.D., mutungamiriri wezvokurapa wemushonga wemitambo yemitambo paGeorgia Southern University. Exercise inogadzira mahara radicals, asina kugadzikana mamorekuru anokanganisa maseru. Kazhinji, muviri unoburitsa antioxidants kuti ishandise iwo mamorekuru, asi kana iwe uchiramba uchizvimanikidza kuenda kune muganho zuva nezuva, mahara radicals anokunda muviri wako kuzvidzivirira, achigadzira mamiriro anozivikanwa se oxidative kusagadzikana. Izvi zvinokonzeresa kukuvadza kusingaperi, uko kunoputsa tsandanyama pane kuivaka, Donoghue anodaro. Chenjerera zviratidzo zvakaita sekudonha kutsungirira, simba, simba, uye kurudziro, pamwe nekushatirwa, kugara uchirwara, uye kunetseka kurara. Izvi zvese zviratidzo zvekuti unofanirwa kutora mazuva maviri akazara, Donoghue anodaro, wobva wadhizha yako yekurovedza purogiramu ne30 kusvika 40 muzana kwemavhiki maviri kana matatu anotevera kuti uwanezve. (Mazuva ekuzorora haasi emuviri wako chete-pfungwa dzako dzinodawo kutonhora.)

Isa Kushushikana Kukushandire

Kushushikana mupfungwa, sekuyedza kusangana nenguva yekupenga kubasa, kunokonzeresa kuzvimba sezvinoita kushushikana kwekurovedza muviri. "Apo uropi hunoona kushushikana kana njodzi, inotanga kuzvimba," anodaro Raison. Mune madhiri madiki, yako yekunetseka kupindura inogona kuve yakanakira iwe, sekureva kwaFirdaus S. Dhabhar, Ph.D., purofesa wezvepfungwa uye hunhu hwesainzi kuYunivhesiti yeMiami Medical Center. Inosimudzira kuburitswa kwecortisol nemamwe mamorekuru, ayo anopa jolt yesimba uye kusvinura uye anosimudzira immune immune kukubatsira kubata nemamiriro ezvinhu aripo. Kuchengetedza kushushikana kwenguva pfupi uye kunobatsira, uye kuzvidzivirira kubva pakuva chisingaperi uye chinokuvadza, edza aya matekiniki anotsigirwa nenyanzvi.

Enda wakasvibirira.

Kubuda kunze kunogona kukubatsira kuderedza. Mushure mekutora kufamba kuburikidza nemasikirwo, vatori vechikamu vekudzidza vaive nemikana mishoma yekugara pakufunga kwakashata pane avo vaifamba nepakati peguta, tsvakiridzo kuStanford University yakawanikwa. (Zvirinani, tora yako yoga kudzidzira kunze.)

Shandisa iyo yekutakura bhandi nzira.

“Kwemasekonzi mashoma kanoverengeka pazuva, fungidzira kuti pfungwa dzako dzinokunetsa dziri mabhokisi ari pabhandi rekutakura, dzichipfuura nekuziva kwako,” anodaro Bruce Hubbard, Ph.D., mutungamiriri weCognitive Health Group muNew York City. "Izvi zvinokudzidzisa kuti urege zvinhu zvinokunetsa."

Idya yogati yakawanda.

Random, asi ichokwadi: Vakadzi vakagamuchira kosi yemavhiki mana eprobiotics, anowanikwa muyoghurt, akazununguka zvishoma pavakanga vakasuruvara kupfuura avo vakagamuchira placebo, maererano neongororo mu Ubongo, Maitiro, uye Kudzivirirwa. Izvi ndezvekuti maprobiotic anowedzera yako mwero we tryptophan, iyo inobatsira kuburitsa serotonin, hormone inosimudzira manzwiro ako. Idya kanenge kamwe sevhisi yeyoghuti pazuva kuitira mhedzisiro yakanaka. (Iwe ungangodaro uchinetsekawo, ndinofanira kutora probiotic yekuwedzera?)

Ongororo ye