Iko Kwako-Kunze-Kwakaomarara-Kuoma Kuteedzera Kurwara?

Zvemukati

• Ongororo ye

Iwe unoziva nguva yaunomuka mangwanani mushure mekushanda kwakasimba uye unoziva kuti iwe wakarara, mumwe munhu akachinja muviri wako unowanzoshanda neuyo wakaoma sehuni uye unorwadza kufambisa inch? (Thanks, gumbo zuva.) Hongu, tiri kutaura pamusoro peiyo bittersweet inorwadza-segehena chiitiko cheDOMS-kunonoka kutanga tsandanyama kurwadza-izvo iwe wakambosangana nazvo mushure mekunyanya kuomarara kwekurovedza muviri.

Asi kana iwe wakamboburukira pasi nechikosoro kana dzihwa nguva pfupi yapfuura imwe yeaya anonyanya kurwadza nguva dzekupora, unoziva kuti kusagadzikana "Ndiri kufa kubva mukati nekunze" kunzwa kunoita sekupararira chaiko kubva pamhasuru dzako kusvika kumhino dzako, mapapu, matadza, uye huro. Zvakafanana nemuviri wako uri kuzvipa chepfu kuti ukurange iwe nekuuisa kuburikidza nekurovedza muviri kwakaoma kudaro pakutanga. (Yakabatana: 14 Matanho Ekushungurudzwa Mushure meKurovedza)

Asi ichocho ichokwadi here? Unokwanisa here chaizvo uchirwadziwa zvekuti unorwara?

Kunoitika, pane dzidziso inogamuchirwa inowedzera, kurovedza muviri kwakakomba kunotora nguva pfupi yekushaya simba kwe immune immune, sekureva kwechinyorwa chitsva chakaburitswa mu Zvinyorwa zveApplied Physiology. Yakatanga mukutanga kwema1990 nedzidzo yaDavid Nieman, Ph.D., uyo akaunza "J-yakaita curve" zvichiratidza kuti kugara uchidzikamisa kurovedza muviri kunogona kuderedza njodzi yehutachiona hwepamusoro hwekufema (aka the common cold), nepo nguva dzose kurovedza muviri kwakasimba kunogona kuwedzera njodzi yezvirwere izvi. Nekuti zvikamu zvakawanda zvemuviri wako zvinoshanduka nekukurumidza mushure mekunyanya kushanda nesimba, iri "hwindo rakavhurika" rekudzivirira hutachiona (hunogona kugara pakati pemaawa matatu nemazuva matatu) rinogona kupa hutachiona nemavhairasi mukana wekurova, sekuongorora kwakaitwa muna 1999 kwakaburitswa mu Sports Medicine.

Uye zvimwe zvidzidzo zvichangoburwa zvinoramba zvichitsigira iyi pfungwa yekuti kurovedza muviri kwakanyanya kunokanganisa hurongwa hwekugara-une hutano. Ongororo yevanosvika gumi vechirume vanochovha mabhasikoro yakawana kuti chikamu chakareba chekurovedza muviri kwakanyanya (munyaya iyi, maawa maviri ekuchovha bhasikoro) inowedzera kwekanguva zvimwe zvikamu zve immune system mhinduro (senge mamwe masero machena eropa), asi zvakare inodzikira zvimwe zvinokanganisa (senge phagocytic chiitiko, maitiro anoshandiswa nemuviri wako kuzvidzivirira kubva kune hutachiona uye husina hutachiona hwezvakatipoteredza uye kubvisa masero asingadiwe), sekureva kwechidzidzo cha2010 chakaburitswa mu Exercise Immunology Ongororo. Ongororo yezvidzidzo zvakakosha zvakaburitswa muna 2010 zvakaonawo izvozvo zvine mwero kurovedza muviri kunogona kutungamira kune yakawedzera immune system uye anti-kuzvimba mhinduro, iyo inovandudza kupora kubva kukufema kwehutachiona hwehutachiona, uku intense kurovedza muviri kunogona kushandura mhinduro yekudzivirira kwemuviri nenzira inopa hutachiona hutsika huri nani. Uye kana iwe ukarovedza zvakaoma mazuva maviri akateedzana, iwe unogona kuona iyo yakafanana mhando mhedzisiro; chidzidzo paCrossFitters chakawana kuti mazuva maviri akateedzana epamusoro-kusimba kweCrossFit workouts akanyatso kudzvanya yakajairika immune immune, maererano neongororo ya2016 yakabudiswa mu. Miganhu muPhysiology.

"Kuekisesaiza kwenguva refu kwakakunakira iwe: kunoderedza kuzvimba mumuviri wako wese uye kunoita kuti uve nechimiro chiri nani kubva pakuona kwemoyo, pamapapu, uye kuzvimba," anodaro Purvi Parikh, MD, allergist / immunologist. pamwe neAllergy & Asthma Network. "Asi munguva pfupi, mushure mekushanda kwakasimba, zvichaisa dambudziko pamuviri wako, uye iwe uchava nekuzvimba kwakawanda mumhasuru dzako, muchipfuva chako, uye kwese, nekuti ibasa rakaoma chaizvo."

Chinhu chacho ndechekuti, nepo dzidziso yacho ichigamuchirwa zvakanaka uye ine pfungwa dzakawanda, isu tichiri kuda kumwe kutsvagisa kuratidza chaizvo zviri kuitika. Mushure mezvose, iwe haugone kunyatsoisa vanhu kuburikidza nekunetseka Workout uye wozovamanikidza kuchinjanisa mate nemumwe munhu achikamba nemajusi muzita resainzi. "Zvingave zvakaoma (uye zvisina kunaka) kuita chidzidzo umo vanhu vanosangana nehutachiona mushure mekuita maekisesaizi," anodaro Jonathan Peake, munyori-pamwe wechinyorwa chakabudiswa munguva pfupi yapfuura. Zvinyorwa zveApplied Physiology.

Saka nepo kupenga-kwakaoma HIIT kurovedza muviri kungave kuri mhosva yekutonhora kwako kwakanyanya, tora nesadza remunyu. Iwe uchiri kuzowana matani emabhenefiti kubva kuHIIT-maitiro ekurovedza muviri, saka haufanirwe kuirasa panguva yekutonhora uye furuwe mwaka muzita rekugara usina utachiona. (Uyezve, izvo zvakaoma kushanda zvinonyanya kunakidza.)

Kubheja kwako kwakanyanya kuwedzera pfungwa yako pakupora kunyangwe kubuda panjodzi yako: "Kunyangwe usina kurovedza muviri, kushaya hope uye kushushikana kunokanganisa immune yako uye pre-kurasa iwe pakurwara, uye kana iwe ukawedzera rinorema Workout pamusoro pe kuti, iwe uri panjodzi zvakanyanya," anodaro Parikh.

Muchokwadi, kuwana nguva yakakwana yekurara, kuderedza kushushikana kwepfungwa, kudya kudya kwakaringana, kudzivirira kushomeka kwemicronutrients (kunyanya iron, zinc, uye mavhitaminzi A, D, E, B6 uye B12), uye kudya macarbs panguva yenguva refu yekudzidzisa. batsira kudzikisira mhedzisiro yezvakanyanya kurovedza muviri pane yako immune system, maererano neya 2013 ongororo yakaburitswa mu Miganhu Yekutsungirira Kwevanhu. Saka ita shuwa kuti urikuchengeta muviri wako (pamusoro pekupwanya kushanda kwako kwakaomarara) uye unenge wakangonaka.

Ongororo ye