Ndezvipi Zvirinani: Kumhanya nekukurumidza kana Kureba?

Zvemukati

• Mhinduro Yekukurumidza
• The Science
• Yako Get-Fit Yekumhanya Chirongwa
• Ongororo ye

Kana iwe uchizviona uri mumhanyi akakomba, ungangonzwa kugadzikana mune imwe yemisasa miviri: kumhanya kana daro. Iwe unogona kukwanisa kupeta munhu wese panjanji, kana pamwe une marathon mabhibhu akawanda kupfuura iwe aunogona kuverenga. Kana kuti iwe unogona kunge uri mutsva anomhanya, uye usingazive kuti ndeipi nzira iri nani kana zvasvika pakubata kudzidziswa kwako (kunze kwe, zvakanaka, kuisa tsoka imwe pamberi peimwe). (Hazvina mhosva kuti uripi mumutambo unomhanya, ipa yedu Yemazuva makumi matatu Yekumhanya Dambudziko kuedza.)

Asi ipapo ndizvo mhinduro kune gakava rekare pamusoro pekuti ndezvipi zviri nani: kumhanya nekukurumidza kana kureba? Isu takabata nyanzvi yekumhanya Danny Mackey, murairidzi weBrooks Beast Track Club ane dhigirii reMasters muExercise Physiology uye Biomechanics, kuti tizive kana uchifanira kupira nguva yako munzira, treadmill, kana track kukwidza nhanho yako kana kuwedzera chinhambwe chako kune vese. -around get-fit benefits.

Disiki: Kana iwe urikudzidzira kune imwe nhanho-refu nhangemutange (kureva hafu marathon kana marathon) kana kumhanya mujaho (senge kupokana wako wekurovedza muviri shamwari kusvika pa100m dash), yako kudzidziswa kunofanirwa kuenderana nechiitiko ichocho. Asi kana uri wepakati, mumhanyi wenhandaro, kutema mamaira zvakanyanya nekuda kwekusimba, uye uchida kuziva kwaunganangidzira kuedza kwako, zano raMackey richakupa zano mukati.

Mhinduro Yekukurumidza

Ingoita zvose zviri zviviri. Kusiyana kwakakosha, anodaro Mackey. Asi kana iwe uchingomhanya kakati wandei pasvondo, kumhanyisa kumhanyisa kunozokutorera yakawanda bang yako yemari maererano nehutano hwekubatsira-sekureba sekupa iwe muviri wako nguva yekudzoka pakati.

Paunenge uchimhanya mazuva mashanu kana matanhatu pasvondo, unoda nguva refu, inononoka kumhanya kuti muviri wako udzoke, Mackey anodaro. "Kana iwe ukaenda zvakanyanya, iwe unorova ese metabolic nhanho uye kusimba," anodaro. "Muviri wedu hauna kuvakwa nemagetsi; hapana kana kuvhara. Uye kana uchifamba zvakaoma, uri kushandisa zvinhu zvose. Asi mhedzisiro ndeyokuti iwe unofanirwa kupora kubva pairi, kana kuti uchakuvara. " (Zvinobatsira kuve nechokwadi chekuti nzira yako yekumhanya iri pa-point zvakare.) Kana uchimhanya mazuva matatu pasvondo, iwo ekuzorora anogona kuita sekupora kwako.

Asi ziva kuti kukwidza frequency yako yekumhanya uye kungoenda kureba uye kunonoka kune yega kumhanya haisi sarudzo yakanaka futi. "Kana uri kuenda zviri nyore nguva dzese, uri kunyatso dzikamisa mamwe ese ekuwedzera mazinga anodiwa kuti uwane bhenefiti yakazara kana kurovedza muviri," anodaro Mackey. "Zvirinani pane kusajairisa chokwadi, asi hazvo handizvo chete zvaunoda kuita. Hazvina kunaka pakuumbwa kwemuviri uye nekuchengetwa kwemafuta."

The Science

Kumhanya kwenguva refu uye nyore hakugone kuzvicheka nekuda kwezvikonzero zvakawanda. Imwe kuve iyo yekuti haina kupisa makabhohaidhiretsi. "Kana uchinge uchinonoka, simba rinodiwa rakadzikira, uye muviri wako unozonyanya kuvimba nemafuta kutyaira iko kurovedza muviri," anodaro Mackey. "Hatidi kushandisa makabhohaidhiretsi kumhanya nyore nekuti isu hatidi simba rinokurumidza. Iwe unoshandisa macarbbs kana iwe uchienda kune zvakanyanya kuomarara, nekuti kuwana simba kubva kuhydrohydrate inzira inokurumidza. , simba rinodiwa richakwira zvishoma, uye muviri wako uchatanga kushandisa mafuta uye carbs. "

Kuenda pakufamba kuri nyore kunoshandisawo mashoma emhasuru fibers, ayo anobata zvishoma zvetsinga yako; Mackey anoti inenge 60 muzana inopesana ne80 muzana panguva yekudzidzira kwepamusoro. Uyezve, kuzvimanikidza kuenda nekukurumidza kunoda kumhanyisa, izvo zvinoisa kushushikana kwakawanda pamhasuru dzako. Urwu ndirwo rudzi rwakanaka rwekushushikana, zvakadaro, rudzi runokurudzira muviri wako kuchinjika uye kugadzirisa.

Uye, chekupedzisira asi chisiri chidiki, unopisa macalorie akawanda pamamaira paunenge uchikurumidza-kunyangwe zvichireva kuti urikumhanya kwenguva pfupi.

Zvese izvi zvinogona kuita kuti iwe usungirire maspike ako ekumhanya, wakagadzirira kupinza mamwe maekisesaizi anokurumidza. Asi simudza wechipiri. Pane chikonzero iwe haugone kuenda-kunze nguva dzese. Kunyangwe paanenge akadzidziswa zvemitambo, Mackey anoti vaizoita maviri, pamwe matatu, maekisesaizi akanyanya pasvondo. "Chero izvo zvinopfuura izvozvo, uye unogona kupiswa, kutanga kuchengeta macalorie, kuona kudzikira kwemafaro ako, uye kurega kurara zvakanaka," anotsanangura Mackey.

"Kumhanya nekukurumidza kunogara kwakanakira kana uchigona kupora chaizvo, sekunge uchingova nemazuva mashoma pasvondo ekuita maekisesaizi," anodaro. "Kana iwe uine chete, semuenzaniso, mazuva matatu pasvondo ekuita maekisesaizi, zvinoreva kuti uri kupora pane mamwe mazuva mana. Saka kana uchikwanisa kuzviita uye usingakuvare, ndiyo nzira yekuenda." (PS Kune zvimwe zvikonzero zvakawanda zvekumhanya zvakanaka kune muviri wako, pfungwa, uye mafungiro.)

Yako Get-Fit Yekumhanya Chirongwa

Saka kune chero munhu anochengeta mamakisi, ma sprinters anowana poindi kune ese ekukurumidza-anokurumidza hutano mabhenefiti, asi vekumhanya vekumhanya vanowana poindi yekuti ive yakapfava zvakakwana kuita mazuva ese. Asi yakanakisa kesi mamiriro? Ita zvese. Edza musanganiswa weanotevera marudzi ekudzidziswa ayo Mackey anoshandisa mukudzidzisa kwake kuti awane mabhenefiti akanyanya uye kuderedza njodzi yekukuvara.

Zvikamu inogona kuva fartleks (izwi reSweden rekuti "mhanyisa kutamba" Mackey anokurudzira kuchengetedza zvikamu pakati peminiti nemashanu maminetsi sekutonga kwese kwechigunwe. Chiyero chako chepercieved exertion (RPE) chinofanira kuva chinenge 8 kusvika ku9 kubva pa10. Anowanzokurudzira kuita izvi kamwe pavhiki.

Tempo inomhanya inowanzo mhanya kwemaminetsi makumi maviri kusvika makumi maviri neshanu pa6 kana 7 RPE. Mackey anowanzokurudzira kuita izvi kamwe pavhiki.

Sprints zvinogona kuitwa nemazuva ari nyore kana kureba, kunonoka daro mazuva. Izvo zvine gumi-masekondi kana pasi pemabhonzo ezvose-zvekumhanya-mhanya. Kubatsira kwavo kukuru ndekweyour system uye kubatana, anodaro Mackey. Edza kuwedzera izvi pakudzidziswa kwako kamwe pasvondo.

Yakareba, inononoka kureba inomhanya zvakanaka-zvinotsanangura-zvinoreva kumhanya nzendo refu zviri nyore. Yako kurova kwemoyo kunofanirwa kugara pasi pezana nemakumi mashanu, uye iwe unogona kwazvo kubata hurukuro.

Kudzidziswa kwesimba (zvinowirirana) kiyi yekudzivirira kukuvara, kunyangwe usiri kuzviita kazhinji kana kuomarara zvakakwana kuti uwedzere mhasuru. Kungo wedzera rimwe basa rekusimbisa kaviri pavhiki kwemaminetsi makumi maviri, Mackey anoti, inofanira kubatsira kukuchengetedza kubva mukukuvara.

Zvino gadzirira kugadzirisa hafu yemarathon, marathon, kana kungocheka yako 5K nguva kunge kupenga.

Ongororo ye