Kodi N'zotheka Kwambiri Kuchita Zochita? Gwiritsani ntchito ndondomeko yotentha

Kodi ndizotentha kwambiri kuti musamagwire ntchito?

Kutentha kwa mpweya sikukuuzani nkhani yonse pankhani yakuyenda ndi kuchita masewera otentha. Mndandanda wa kutentha umanena za kutentha komwe mumamverera, pogwiritsa ntchito kutentha kwa mpweya ndi chinyezi. Mungagwiritse ntchito kuti muone ngati kutentha kwachitetezo cha kunja.

Chithunzi Cha Mndandanda wa Chakudya : Onani chithunzi chachonde cha National Weather Service.

Mndandanda wa kutentha umawerengedwa mthunzi. Ngati mutakhala ndi dzuwa, popanda mthunzi, chiwerengero cha kutentha chingakhale ndi madigiri 15, malinga ndi malangizo a Occupational Safety & Health Administration kuntchito zakunja.

Nthawi Yomwe Tingawonetse Kutulutsa Zozizwitsa Kunja Pogwiritsa Ntchito Mndandanda wa Kutentha

Mndandanda wa kutentha kwambiri ukhoza kukuchenjezani kuti mulepheretse zinthu zomwe zingathandize kupewa kutentha . Nyuzipepala ya American College of Sports Medicine inanena kuti chiopsezo cha matenda opatsirana mwamphamvu chimawonjezeka pamene chiwerengero cha kutentha chili pamwamba pa 82F / 28C kwa anthu ochita kwa ola limodzi.

• Pa 82F kutentha kwawotchulira akulangiza kuthetsa mpikisano ndi ntchito yopitilira.
• Pa mtunda wa 86 mpaka 90, ASCM ikuyamikira ntchito yochepetsera maseŵera kwa anthu ocheperapo komanso osakondwera ndi kuchepetsa nthawi ndi mphamvu kwa anthu oyenera komanso osakanikirana.
• Phindu loposa 90 liyenera kuchotsa ntchito za masewera kwa aliyense, ndipo ndi chizindikiro choti muyenera kukonza zojambulapo m'malo moyenda kutali kapena kuthamanga panja.

Ngati mukuyesera kuti muyambe kuyenda kapena kuthamanga panja, yang'anizani ndondomeko ya kutentha kuti muwone ngati zidzakhala pansi pa 90 panthawi yomwe mudzakhala mukuchita. Ngati njira yanu ilibe mthunzi, muyeso mu madigiri ena 15 kufika ku chiwonetsero cha kutentha.

Zinthu Zowopsa Kwambiri pa Matenda Otentha

ASCM imatsimikizira kuti izi zimachulukitsa chiopsezo cha matenda a kutentha .

Ngati akugwiritsirani ntchito, samalani kwambiri pamene chiwerengero cha kutentha chikukwera.

• kunenepa kwambiri
• thupi labwino
• kusowa kwazimvetsetsa kutentha
• kutaya madzi
• mbiri yakale ya matenda oopsa otentha
• kusowa tulo
• kutentha kwa dzuwa
• kutsegula m'mimba, matenda, mankhwala ena

Zinthu Zowonongeka Kwachilengedwe

Mphunzitsi wa Racewalking Gary Westlund (Ascm Certified Health and Fitness Instructor) alembera zinthu izi zomwe zimakhudza momwe timamvera kuti tikuchita kunja:

• Chinyezi ndi Dew mfundo ndizoyambira kuchuluka kwa chinyezi mlengalenga. Timapuma kuti tipeze ubwino wa kuzizira komwe kumabwera pamene thukuta limasanduka. Ngati mpweya uli wodzaza ndi chinyezi, thukuta lanu silingakhoze kutuluka mofulumira kuti liziziziritsa. Ngati chinyezi chiri chochepa, thukuta limagwira bwino kuti likuziziritse.
• Kutentha kuchokera ku Dzuŵa: Dzuŵa limakuwombolani ndi kutenthetsa kwambiri, kutentha thupi lanu ndi malo ena popanda kuwagwira kwenikweni.
• Kutentha ndi Mphepo: Mlengalenga ikhoza kutenga kutentha ndi chinthu chimodzi, ndipo mumamva kutentha kutentha ngati kutentha kwa mpweya kuli 72F kapena pamwamba. Pansi pa kutentha kumeneko, zimakhala ngati mphepo yoziziritsa, ngakhale pamwamba pa kutentha kwake mphepo imathandiza kutentha.
• Kutentha kuchokera ku Pavement: Mukakhudza chinachake chotentha, kutentha kumasunthira ku khungu lanu. Mphunzitsi Wachilumba Westlund akunena izi ndi zomwe zimachitika ndi malo otentha otentha kapena asphalt kutenthetsa mapazi anu kupyolera mu nsapato zanu.

• Kutentha Kwambiri: Kusiyana kwa kutentha pakati pa thupi lanu ndi zakunja zidzatengera kuchuluka kwake ndi momwe mumatentha kapena kuzizira mofulumira.

_Zotsatira:

_{Armstrong, Lawrence E. Ph.D., FACSM (wotsogolera); Casa, Douglas J. Ph.D., ATC, FACSM; Millard-Stafford, Mindy Ph.D., FACSM; Moran, Daniel S. Ph.D., FACSM; Pyne, Scott WMD, FASCM; Roberts, William OMD, FACSM. "Malo Oyimira: Kutentha Kwambiri pa Kutentha ndi Pikisano." Mankhwala ndi Sayansi M'maseŵera & Zochita : March 2007 - Buku la 39 - Nkhani 3 - pp 556-572 do: 10.1249 / MSS.0b013e31802fa199}

_{Ntchito Yopereka Chitetezo ndi Umoyo: Kugwiritsira ntchito ndondomeko yotentha: A Guide kwa Olemba Ntchito. Inapezeka pa 8/3/2015.}

_{Gary Westlund, ASCM H / FI: Zolemba 8/1/1999}