Ukubaleka komgama omde: Iklinikhi yangasemva

Ukubaleka umgama omde, okwabizwa ngokuba yi ukunyamezela ukubaleka, yindlela efanelekileyo yokuphucula impilo kunye nokunciphisa uxinzelelo. Iingcali zempilo zithi izibonelelo zembaleki ezide zibandakanya impilo eyomeleleyo ye-cardiovascular, i-cholesterol ephantsi, amanqanaba oxinzelelo lwegazi enempilo, kunye nokuphuculwa kwemetabolism.. Nangona kunjalo, akulula kwaye kufuna uqeqesho oluthile, kodwa akunakwenzeka nakubaqalayo. Nantsi isikhokelo soqeqesho oluhamba umgama omde olusaqalayo oluya ngaphaya kweendawo ezibalulekileyo ezifunekayo ukuphuhlisa.

Uqeqesho lokuBaleka uMgama omde

Ukubaleka luhlobo olukhulu lwe-cardio olubonelela ngeenzuzo ezininzi zempilo ezibandakanya:

• Ukuhla ukusinda
• Izihlunu ezinamandla
• Amathambo omeleleyo
• Ukuphucula ukusebenza kwe-cardiovascular

Enye yezinto eziphambili ezifunekayo kukwakha isakhono somzimba sokusingatha umthambo. Ukufikelela kumandla apheleleyo njengembaleki yomgama, iindawo eziphambili ezifuna ukuphuhliswa ziquka:

• usebenzisa izihlangu ezifanelekileyo
• Ukunyamezela
• Umda weLactate
• Umthamo weAerobic
• Isantya esisisiseko
• Inkqubo yokubaleka

Running Shoes

• Kubalulekile ukunxiba izihlangu zokubaleka ezikhululekileyo ezinokumelana nomhlaba kunye nomgama.
• Ukuxhaswa okungafanelekanga kunokukhokelela ekulimaleni kunye nomonakalo wexesha elide.
• Ukunxiba kakuhle iikawusi zezemidlalo kuyacetyiswa.
• Ukuyeka ukubaleka umgama ophakathi ngenxa yokuba amadyungudyungu ayayeka ukuqukuqela umthambo kwaye achaphazele amandla kunye nomfutho.
• Kubalulekile ukufumana ubungakanani obuchanekileyo, ubunzima, kunye nokuthuthuzela.
• Cela uncedo kwiingcali kwimidlalo yendawo okanye kwiivenkile ezithengisa izicathulo eziza kujonga indlela ohamba ngayo kwaye ucebise isicathulo esisebenzayo.

Isiseko sokunyamezela

• Isiseko sokunyamezela ibhekisa kwithuba elingakanani umntu anokubaleka ngesantya esifanelekileyo phambi kokuba amise.
• Nje ukuba umntu afumane isiseko sakhe sokunyamezela, abaqalayo abanokuba malunga nemizuzu emihlanu ngexesha, oku kunokuba sisiqalo sokwakha.
• Ngeentsuku ezilula, ukubaleka kunokuhlala imizuzu eyi-10 ngaphambi kokuba uhambe.
• Kwiintsuku ezinzima, ukubaleka kunokuhamba imizuzu engama-20 ngaphambi kokuba uhambe.
• Ukunyuka okunyukayo kwakha isiseko sokunyamezela komntu.

ILactate Threshold

• The i-lactate threshold iyafana nesiseko sonyamezelo kuba ibhekisa ekubeni umntu unokubaleka ixesha elingakanani phambi kokuba azive eyakhekile kwi-lactate.
• ILactate yiyo eyenza ukuba izihlunu zibe buhlungu kwaye zibe buhlungu kwiintsuku ezilandelayo.
• Ukuqonda ukuba ungakanani umzimba womntu onokuwuthatha ngaphambi kokuba olu lwakhiwo lube lukhulu ngumda welactate.
• Umda uya kwanda ngokuthe ngcembe ngoqeqesho.

Umthamo weAerobic

• Ubuninzi umthamo we-aerobic ilinganisa amandla entliziyo nemiphunga ukuthumela ioksijini kwizihlunu.
• Ukuqonda umthamo we-cardio yomntu ngamnye kuya kunceda ukuchonga indawo yokuqalisa ukuya kancinci kwaye ngokuthe ngcembe ukunyusa umgama wokubaleka.

Isantya esisisiseko

• Isantya esisisiseko yindlela abantu ababaleka ngayo ngelixa bebambe incoko.
• Ukwazi i isantya sokubaleka esisisiseko inokunceda ukumisela indawo yokuqala.
• As amandla ukwanda, isantya esisiseko ukwanda.

I-Running Technique

Ubuchule bokubaleka bubalulekile ekufumaneni esona santya siphezulu kunye nonyamezelo. Ukusebenzisa ifom echanekileyo, umzimba awusebenzisi amandla angeyomfuneko. Ifomu efanelekileyo yokuqhuba ibandakanya:

• Ukugcina umqolo othe tye kunye nentloko, amagxa kunye nezinqe zihambelana.
• Gxininisa ekugcineni isingqi sokuphefumla esizinzileyo.
• Landela umkhondo.
• Musa ukusika iintshukumo zibe mfutshane.
• Fumana yakho inyathelo lendalo, enokuthi iholele ngesithende okanye ukubaleka inzwane ukuya kwisithende.
• Qhagamshelana nomqeqeshi onamava oqhubayo okanye isazi ngefiziyojisti ukufumana uncedo ekufumaneni ifomu yakho yokubaleka.

Injongo Yexesha Elide

• Umzimba uqhelana noxinzelelo loqeqesho ngokuthe ngcembe kwaye ekuhambeni kwexesha.
• Ulungelelwaniso lwefiziyoloji alunakukhawuleziswa; nangona kunjalo, inkqubo yoqeqesho inokulungiswa kwiimfuno zomntu ngamnye.
• Elona xesha lincinci phambi kokubona ukuphucuka koqeqesho limalunga neeveki ezintandathu.

Ukwanda ngokuthe ngcembe

• Umthwalo woqeqesho yindibaniselwano yomgama, ukuqina, kunye nenani lemitsi kwiveki nganye.
• Umzimba unokukhula kuphela ngokunyuka okuphakathi ngexesha elifutshane.
• Ukwandisa umthwalo kakhulu kwaye ngokukhawuleza kakhulu kukhokelela kukwenzakala, ukugula, kunye nokudinwa.
• Ukunciphisa umgama, ukuqina, okanye utshintsho lwamaza obuninzi akukhuthazwayo ngaphezu kweveki enye.

ukuchacha

• Uqeqesho lubonelela ngenkuthazo ekuphuculeni ukomelela, kodwa umzimba udinga ixesha lokubuyisela ukukhula nokuziqhelanisa.
• Ngokuqhelekileyo abaqalayo bafuna ukuqeqesha nzima yonke imihla, bezama ukugubungela zonke izinto ngaxeshanye.
• Le mpazamo eqhelekileyo icothisa inkqubela kwaye inokubangela ezahlukeneyo nzakala, ukudinwa, nokuphelelwa yintshukumisa.
• Iintsuku zokuphumla zibalulekile ukuvumela umzimba ukuba uphile, uphuhle, ulungelelanise, kwaye uqhubeke uqhubela phambili usempilweni.
• Inkqubo yoqeqesho lwakudala lutshintshana nosuku loqeqesho olunzima kunye nosuku olulula okanye usuku lokuphumla.
• Iintsuku ezimbini ezilandelelanayo zoqeqesho olunzima zingenziwa nje ukuba zilandelwa ziintsuku ezimbini zokubuyisela ngokupheleleyo.

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Iingcebiso zaBaqalayo

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Ucaphulo

UBerryman, uNicolas, et al. "Uqeqesho lwamandla kuMsebenzi oPhakathi kunye noMgama omde: Uhlalutyo lweMeta." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032

Blagrove, uRichard C et al. "Iimpembelelo zoQeqesho lwaMandla kwii-Physiological Determinants of Middle- and Long-Distance Running Performance: Ukuphononongwa okuCwangcisiweyo." Iyeza lezemidlalo (Auckland, NZ) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7

Kenneally, Mark, et al. "Umphumo wePeriodization kunye noQeqesho oluNgamandla oSasazo kuMsebenzi oMbindi kunye noMgama oMde wokuSebenza: uPhononongo oluCwangcisiweyo." Ijenali yamazwe ngamazwe yefiziyoloji yezemidlalo kunye nokusebenza vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327

Tschopp, M, kunye noF Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Izigulo kunye nokwenzakala ngokugqithisileyo kweendawo ezisezantsi kwiimbaleki zemigama emide]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6

van Poppel, uDennis, et al. "Imingcipheko yokulimala ngokugqithisileyo ekusebenzeni okufutshane kunye nokude okude: Uphononongo olucwangcisiweyo." Ijenali yenzululwazi yezemidlalo nezempilo vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006