I-Overtraining Syndrome: I-El Paso Back Clinic

Abantu ngabanye banokuba nomdla kakhulu wokuzilolonga. Nangona kunjalo, uqeqesho rhoqo umzimba ngaphandle kokuthatha ixesha elaneleyo lokuphumla nokubuyisela kwakhona kunokuchaphazela iimbaleki kunye nabathandi bokuqina ngokomzimba nangokwengqondo kwaye bakhokelela kwi-syndrome yokugqithisa. Uqeqesho olugqithisileyo lunokubangela ukuncipha kokusebenza komzimba kwezemidlalo okunokuhlala ixesha elide, ngamanye amaxesha kuthatha iiveki okanye iinyanga ezininzi ukubuyisela. Abantu abangafundiyo ukulawula ukuzilolonga ngokugqithisileyo banokuba nokwenzakala kunye nezigulo eziqhelekileyo kunye nosulelo. Kwaye iziphumo zengqondo zingakhokelela ekutshintsheni isimo sengqondo esibi. Funda imiqondiso kunye nendlela yokunciphisa umva ukukhusela ukulimala kunye / okanye ukudinwa.

I-Overtraining Syndrome

Iimbaleki kunye nabathandi bokuqina komzimba bahlala bezilolonga ixesha elide kwaye nzima kunomndilili ukufikelela kwincopho yokusebenza. Nabantu abasaqalayo ukwenza umthambo banokutyhala imida yabo njengoko bezama ukufumanisa ukuba yintoni ebasebenzelayo. Oku kuthetha ukuthathela ingqalelo oku kulandelayo:

• Icala lengqondo loqeqesho.
• Indlela yokufumana kwaye uhlale ukhuthazwa.
• Indlela yokuseka inkqubo ekhuselekileyo nesebenzayo kunye ne-cardio elinganiselayo kunye nokuqeqeshwa kwamandla.
• Ungakuphepha njani ukutsiba ukuzilolonga xa izinto zisiphazamisa.
• Ukuzivocavoca kakhulu yimpazamo abaninzi abaqalayo abayenzayo, bazibeka emngciphekweni wokulimala.

I-Overtraining syndrome kuxa umzimba uhamba kwaye uziva:

• Ukudinwa kakhulu.
• Iingxaki zokusebenza komzimba.
• Iimvakalelo ziyatshintsha.
• Ukuphazamiseka kokulala.
• Eminye imiba ngenxa yokusebenza okanye ukuqeqesha kakhulu kunye / okanye kunzima ngaphandle kokunika umzimba ixesha elaneleyo lokuphumla.

Ukuzilolonga ngokugqithisileyo kuqhelekile phakathi kweimbaleki eziqeqesha ngaphaya kwamandla emizimba yazo yokubuyisela, ngokuqhelekileyo xa zilungiselela ukhuphiswano okanye umsitho. Ukulungelelaniswa kweembaleki kunye nabanomdla kufuna ukulingana phakathi komsebenzi kunye nokubuyisela.

Izimpawu kunye neMpawu

Kukho imiqondiso emininzi ekufuneka ijongwe, kwaye ezona mpawu zixhaphakileyo zezi:

• Izihlunu ezithambileyo okanye ukuqaqamba kwamalungu, iintlungu ngokubanzi, kunye neentlungu.
• Ukunciphisa umthamo woqeqesho, ukuqina, okanye ukusebenza.
• Ukunqongophala kwamandla, ukudinwa rhoqo, kunye/okanye nokudinwa.
• Inkungu yobuchopho.
• Insomnia.
• Ukunciphisa ukutya okanye ukunciphisa umzimba.
• Ukuphelelwa ngumdla womdlalo okanye umthambo.
• Ukubetha kwentliziyo okungaqhelekanga okanye isingqi sentliziyo.
• Ukwanda kokwenzakala.
• Ukwanda kweentloko.
• Ukuziva udakumbile, unexhala, okanye ucaphuka.
• Ukungasebenzi kakuhle ngokwesondo okanye ukunciphisa umdla wokwabelana ngesondo.
• Ukungakhuseleki okuphantsi kunye nokunyuka kweengqele kunye nomqala obuhlungu.

Thintela Uqeqesho Olugqithisileyo

• Ukuqikelela ukuba kukho umngcipheko woqeqesho olugqithisileyo kunokuba luqilima kuba wonke umntu uphendula ngokwahlukileyo kwiindlela ezahlukeneyo zoqeqesho.
• Abantu kufuneka batshintshe uqeqesho lwabo lonke kwaye bacwangcise ixesha elaneleyo lokuphumla.
• Abantu abakholelwa ukuba banokuqeqeshwa kanzima kufuneka bazame ezi zicwangciso zilandelayo zokuthintela i-syndrome yokugqithisa.

Qaphela Ukutshintsha Kwengqondo Neemvakalelo

Iindlela zikhona zokuvavanya ukuqeqeshwa ngokugqithisileyo ngokufanelekileyo.

• Omnye uthatha ingqalelo yeempawu zengqondo kunye neempawu ezinxulumene notshintsho kwimeko yengqondo yomntu kunokuba luphawu.
• Ukunciphisa iimvakalelo ezintle zokuzilolonga, imisebenzi yomzimba, kunye nemidlalo.
• Ukonyuka kweemvakalelo ezingakhiyo, njengokudakumba, umsindo, ukudinwa, nokucaphuka, kunokuvela emva kweentsuku ezimbalwa zoqeqesho olumandla.
• Ukuba ezi mvakalelo kunye neemvakalelo ziqala ukuvela, lixesha lokuphumla okanye ukucofa ukuqina.

Ilog yoQeqesho

• Ilog yoqeqesho ephawula indlela umzimba oziva ngayo yonke imihla.
• Inokunceda abantu baqaphele ukuthambekela okuhlayo kunye nokuncipha komdla.
• Oku kunokunceda abantu bafunde ukumamela imiqondiso yemizimba yabo kwaye baphumle xa kuyimfuneko.

Beka iliso kwiNtliziyo yeNtliziyo

• Enye inketho kukulandelela utshintsho kwizinga lentliziyo ngexesha.
• Lawula izinga lokubetha kwentliziyo xa uphumle kunye nokuqina okuthe ngqo kwemithambo ngelixa uziqeqesha, kwaye uyirekhode.
• Ukuba izinga lokubetha kwentliziyo liyenyuka xa uphumle okanye ugxininise, oku kunokuba luphawu lomngcipheko, ngakumbi ukuba iimpawu ziyavela.
• Landelela izinga lokuphumla kwentliziyo qho kusasa.
• Abantu ngabanye banokuthatha i-pulse ngesandla imizuzwana engama-60 ngokukhawuleza emva kokuvuka.
• Abantu ngabanye banokusebenzisa imonitha yentliziyo okanye ibhendi yokomelela.
• Nakuphi na ukunyuka okuphawulweyo ukusuka kwisiqhelo kunokubonisa ukuba umzimba awukalulami ngokupheleleyo.

impatho

Ukuphumla kunye nokuBuyisa kwakhona

• Nciphisa okanye uyeke umthambo kwaye uvumele ingqondo nomzimba iintsuku ezimbalwa zokuphumla.
• Uphando malunga nokuqeqeshwa ngokugqithisileyo lubonisa ukuba ukuphumla ngokupheleleyo lolona nyango luphambili.

Thatha Iintsuku Zokuphumla ezongezelelweyo

• Ukuqala nantoni na entsha kuya kwenza umzimba ube buhlungu.
• Zilungiselele iintlungu kwaye uthathe iintsuku zokuphumla ezongezelelweyo xa kufuneka.
• Umzimba awuyi kuba namazinga afanayo wamandla imihla ngemihla okanye iveki ukuya ngeveki.

Qhagamshelana nomqeqeshi

• Andiqinisekanga ukuba ungaqala ngaphi okanye ungajongana njani nokusebenza ngokukhuselekileyo.
• Eli lixesha lokudibana nochwephesha onokujonga imbali yomzimba kunye neyonyango, inqanaba lokuqina, kunye neenjongo.
• Banokuphuhlisa inkqubo elungiselelwe ukuhlangabezana neemfuno ezithile.

Izondlo kunye nokuQinisa amanzi

• Gcina i-hydration ephezulu yomzimba kunye ne-H2O eninzi / amanzi kunye neziselo ezibuyisela amanzi, imifuno kunye neziqhamo.
• Ukuhlala u-hydrated ngokufanelekileyo ngundoqo wokubuyisela kunye nokukhusela.
• Ukufumana iiprotheyini ezaneleyo kunye neecarbohydrates zixhasa ukuchacha kwezihlunu.
• IiCarbs zibalulekile ekunyamezeleni, kwaye iprotheni ibalulekile kumandla emisipha kunye namandla.

Imidlalo yeChiropractic Massage

• Uphando lubonisa ukuba i-massage yezemidlalo inceda ukubuyiswa kwemisipha kwaye inokuphucula ukulibaziseka kwe-muscle soreness/DOMS.
• Ukuphulula umzimba kugcina izihlunu zikhululekile kwaye zibhetyebhetye kwaye zonyusa ukujikeleza kwegazi ukuze zichache ngokukhawuleza.

Iindlela zokuPhumla

• Iindlela zokunciphisa uxinzelelo ezifana nokuphefumla nzulu kunye nemithambo eqhubekayo yokuphumla izihlunu kunokuphucula ukuphumla kunye nokuchacha.

Ukubuyiselwa ngokupheleleyo kwi-syndrome yokugqithisa kunokuthatha iiveki ezimbalwa okanye ngaphezulu, kuxhomekeke kwimeko yempilo yomntu kunye nokuba uqeqesho olugqithisileyo luhambe ixesha elingakanani. Ugqirha unokubhekisa abantu kwigcisa lomzimba okanye chiropractor yezemidlalo, ngubani onokuhlakulela isicwangciso sokubuyisela umntu ukuze abuyisele umzimba kwifom ephezulu.

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Uqeqesho lomkhosi kunye neChiropractic

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UDavis, uHolly Louisa, et al. "Impembelelo ye-massage yezemidlalo ekusebenzeni kunye nokubuyisela: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta." BMJ open ezemidlalo & neyeza lokuzilolonga vol. 6,1 e000614. 7 Meyi. 2020, doi:10.1136/bmjsem-2019-000614

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UPeluso, uMarco Aurélio Monteiro, kunye noLaura Helena Silveira Guerra de Andrade. "Umsebenzi womzimba kunye nempilo yengqondo: unxibelelwano phakathi komthambo kunye nomoya." Iiklinikhi (eSao Paulo, eBrazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

Weerapong, Pornratshanee, et al. "Iindlela zokusilalisa kunye nefuthe ekusebenzeni, ukubuyiswa kwemisipha, kunye nokuthintela ukulimala." Iyeza lezemidlalo (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004