Olunye lwezinhlobo eziyinhloko zomthwalo wokugijima ukuhamba kancane. Ithuthukisa ukusebenza kwenhliziyo, inyuse ivolumu yokushaywa unhlangothi, inyuse inani lama-capillary emzimbeni futhi ithuthukise ukushintshaniswa komoya-mpilo. Ngaphezu kwalokho, kuhle kakhulu njengomthwalo wokubuyisela nomthwalo wokufudumeza umzimba. Okuningi kulokhu ku-athikili yethu yanamuhla.
Kuyini ukugijima kancane
Ukugijima kancane kuhamba ngokuqina okukhulu lapho inhliziyo ifinyelela ivolumu yestroke ephezulu, okungukuthi, ipompa inani eliphakeme kakhulu legazi ngesifo esisodwa. Uma ukuqina kukhuphuka ngokuqhubekayo, leli volumu lohlangothi ngeke lishintshe. Ukushaya kwenhliziyo kuphela okuzophakama.
Ngokwesilinganiso, leli zinga litholakala ngokushaya kwenhliziyo kwama-beet ayi-120-145 ngomzuzu noma amaphesenti angama-60-80 aphezulu. Uma i-pulse iphakanyiswe ngaphezulu, ivolumu yestroke izohlala ingashintshiwe. Uma ugijima ngokunensa, ivolumu yokushaywa unhlangothi ngeke ifinyelele kubukhulu bayo.
Ucwaningo lukhombisile ukuthi ukugijima kancane kunomthelela ekwandeni kwale volumu yokushaywa unhlangothi. Futhi lapho inhliziyo ishaya kakhulu igazi ngokushaya okukodwa, kuzodingeka ishaye kancane, ngezinga elifanayo lokuqina. Lokho wukuthi, ukushaya kwenhliziyo yakho kuzokwehla kancane kancane ngesilinganiso esifanayo. Noma, ngokushaya kwenhliziyo okufanayo, ijubane lakho lizokhuphuka.
Ngaphezu kokwandisa ivolumu yestroke, ukugijima kancane kusiza ukukhulisa inani nosayizi we-mitochondria. IMitochondria ngamaseli aguqula i-oxygen nama-carbohydrate noma amafutha abe ngamandla esiwadingayo - i-ATP. Lapho kune-mitochondria eyengeziwe, kuba ngcono inqubo yokusebenza kwamandla, ngakho-ke ukusebenza kusebenza kahle.
Umphumela wesithathu omuhle wokugijima kancane emzimbeni ukukhuphuka kwenani lama-capillaries emzimbeni. Njengoba wazi, igazi lenza umsebenzi wokuthutha. I-Glycogen, amafutha, i-oxygen namanye ama-enzyme alethwa emisipheni ngama-capillaries. Ngokunjalo, uhlelo lwe-capillary olwenziwe ngcono emzimbeni, izakhamzimba ezingcono zinikezwa imisipha. Futhi ukusebenza nakho kusebenza kahle ngenxa yalokhu.
Kufanele ugijime isikhathi esingakanani ngejubane elincane
Ngaphandle komjikelezo wokuqeqesha, kanye ngesonto, ngaphezu kwamaviki wokutakula, kufanele wenze umjaho omude kunayo yonke. Ngokufanelekile, ubude bayo kufanele bube sesifundeni samahora ama-2-2.5 engxenyeni yemarathon nemarathon, nasendaweni yamahora ama-2 we-3, 5 no-10 km. Ucwaningo lukhombisile ukuthi ukwanda kwenani le-mitochondria kwenzeka kahle kakhulu ngokuhamba kancane kwamahora ama-2-2.5. Isikhathi esifushane futhi sinomthelela, kepha sincane ngokusobala. Ngasikhathi sinye, ababaningi abakwazi ukugijima amahora amabili emsebenzini ngamunye, ngaphandle kokusebenza ngokweqile ngeke kunikeze lutho. Ngakho-ke, isikhathi eside esisodwa ngeviki yiyona engcono kakhulu. Uma ungakwazi ukugijima amahora ama-2 ngaphandle kokuma, bese uqala kude ongakwenza futhi kancane kancane usebenze kuze kufike kumahora we-2-2.5, ukwandisa isikhathi sokuhamba isikhathi eside ngemizuzu engu-5-10 njalo ngesonto.
Esinye isiphambano ngesonto isiphambano sokutakula seminithi engama-30-40. Lokho wukuthi, ijubane layo nalo lihamba kancane, kepha ubude bayoba bufushane kakhulu. Ukugijima ngaphansi kwemizuzu engama-30 kunomthelela omncane kakhulu. Ngakho-ke, ngisho nesiphambano esilula kunazo zonke kufanele senziwe okungenani isigamu sehora.
Konke okunye ukugijima, uma unakho kuhlelo, kungcono ukugijima ebangeni eliphakathi phakathi kwelide lakho futhi elifushane kakhulu. Isibonelo, uma isikhathi sakho eside kunawo wonke singamahora angu-1.5 kanti esifushane kunazo zonke imizuzu engama-30. Lokhu kusho ukuthi iziphambano ezingama-2-3 ezisele ngeviki zizohlala cishe ihora.
Uma ukugijima kwakho okude kakhulu kungamahora angu-2,5, okufushane kunakho konke imizuzu engama-30, bese usebenzisa amanye ama-run esifundeni se-12-15 km noma amahora we-1.5. Kulokhu, ungahluka, uthi, kusuka ezinqamulezweni ezi-5 ngeviki, ihora elilodwa elingu-2.5 elide, imizuzu emifushane engama-30. Isikhathi esisodwa esimaphakathi, ihora eli-1 ihora elingu-40 - 1 ihora imizuzu engama-50. Eyodwa cishe ihora neyodwa cishe ihora nengxenye.
Okusho ukuthi, ububanzi obuphakathi kode kakhulu futhi obufushane kakhulu benza kube nokwenzeka ukwehluka. Kepha akufanele weqe ibanga.
