Gwiritsani ntchito kuthamanga ndi zofunikira kuchokera kwa Dean Karnazes
Kodi mungapite kutali bwanji kuti mupeze thupi lomwe mukufuna? Ngati yankho liri 26.2 miles, ndiye nkhaniyi ndi yanu. Ntchito zambiri zimagwiritsa ntchito marathon yophunzitsa kulemera. Koma kuthamanga kuti ukhale wolemera sizimagwira ntchito nthawi zonse. Muyenera kudziwa momwe mungatetezere kulemera panthawi ya maphunziro ngati mukufuna kuwoloka mzere womaliza ndi thupi loyendetsa bwino.
Kodi Nthano Yoperewera Kwambiri Ndi Yofunika Kwambiri?
Mwina mungadabwe kudziwa kuti zambiri zatsopano sizimataya nthawi panthawi yophunzitsa.
Ndipotu, anthu ambiri amalemera kwambiri akamaphunzitsa marathon.
Chitsanzo chabwino ndi Tara Parker-Pope yemwe analemba za kulemera kwake kolemera ku "The Fat Trap" ya New York Times . M'nkhaniyi, wolemba sayansi akukambirana zinthu zambiri zamagetsi ndi zam'madzi zimene zimachitika pamene munthu wolemera kwambiri kapena wolemera kwambiri amayesa kuchepetsa thupi. Nkhaniyi ikusonyeza kuti kulemera kolemera kwamuyaya sikutheka kwa anthu ena . Monga umboni, Tara Parker-Pope amavomereza kuti "ngakhale anamaliza marathon" ndipo sanathe kulemera.
Pamene nthano ya marathon inali yozizwitsa kwa olemba nkhani ambiri omwe pambuyo pake adamufunsa za ndemangazo, Parker Pope kuphunziranso zolemetsa zolemetsa sizinabweretse kudabwitsa kwa anthu ambiri mmudzimo, inenso ndinaphatikizapo. Sindinangokhala wolemera panthawi ya marathons yanga yoyamba yoyamba, koma ambiri a anzanga omwe ndinkaphunzitsidwa nawo anachita chimodzimodzi - ngakhale kuti tonsefe tinkayesera kuchepa.
Kodi izi zikutanthauza kuti n'kosatheka kuchepetsa kulemera pa maphunziro a marathon? Ayi ndithu. Zimangotanthauza kuti muyenera kukhala savvy mopambana mu dongosolo lanu la maphunziro.
Marathon Akuyesa Kutaya Kunenepa
Kutaya thupi poyendetsa marathon n'kotheka. Koma ndizovuta. Kulimbitsa mtunda wa makilomita pambuyo pa mtunda kukupangitsa iwe kukhala wanjala ndi kutopa.
Kodi anthu ambiri amachita chiyani akakhala ndi njala komanso atatopa? Amagona pabedi ndikudyera - zomwe zimapangitsa kulemera. Chinthu chofunika kwambiri kuti muthe kuchepetsa kulemera kwa thupi ndikulinganiza zomwe mukuchita ndi chakudya chanu.
Kuti ndiphunzire zambiri, ndinayankhula ndi Dean Karnazes yemwe ndi wopambana kwambiri. Wochita maseĊµera olimbikitsa komanso wolemba mabuku wotchuka kwambiri adatchulidwa kuti ndi mmodzi wa amuna abwino kwambiri padziko lapansi ndi Men's Fitness . Ndinamupempha kuti afotokoze momwe wothamanga watsopano ayenera kuphunzitsira kuti apeze thupi lopanda thupi, loyenera tsiku la race.
Kodi mukuganiza kuti kuyendetsa marathon kungakhale njira yowonongeka?
Dean Karnazes: Inde, mwamtheradi. Ndipotu, ngati mutachita bwino, ndi njira imodzi yowonongeka kwambiri.
Ngati mumasankha kukwaniritsa cholinga chanu chofuna kupweteka pa marathon anu, kodi maphunziro anu akusiyana bwanji ndi mapulogalamu a pulayimale?
Dean Karnazes: Maphunziro anu ambiri ayenera kuchitidwa mu zotchedwa "mafuta oyaka zone" (pafupifupi 60% -80% ya kuchuluka kwa mtima wanu). Thupi lanu lidzagwiritsa ntchito mafuta kuti agwiritse ntchito mphamvu. Komabe, sikuti maphunziro anu onse ayenera kuchitidwa m'mafuta oyaka moto, monga ena angalimbikitsire. Muyeneranso kuphatikiza maphunziro apamwamba . Zoonadi, kuchita masewera olimbitsa thupi kumagwiritsa ntchito kwambiri mafuta m'thupi, koma mumapeza mphamvu yowonjezereka yophunzitsira kwambiri yomwe imatha tsiku lonse.
Kodi mulipo malangizo kapena malangizo omwe mungapereke kwa othamanga atsopano omwe akufuna kutaya thupi mwa kukwaniritsa marathon?
Dean Karnazes: Anthu ambiri amagwera mumsampha wokhulupirira kuti chifukwa chakuti adatentha zakudya zambiri pamaphunziro a marathon, akhoza kuwonjezera chakudya chawo kuti apange kusiyana kwake. Thupi lanu likhoza kupuma mokwanira popanda chakudya chowonjezera ichi ndipo lingaliro lonse la kutaya thupi ndikutenga kusowa kwa kalori. Choncho, phunzitsani koma musamadye zambiri kuposa inu.
Kodi chinthu chofunika kwambiri kuti othamanga atsopano adziwe bwanji za kuyendetsa kulemera?
Dean Karnazes: Kulepheretsa kalori ndikofunika kwambiri kuti mutaya thupi. Kuyesera kugwirizanitsa kudya kwa kalori ndi chiwerengero cha ma calories kutentha ndi chifukwa chomwe anthu amalephera kulemera ngakhale pamene amaphunzitsidwa ku marathon.
Maphunziro a mpikisano wothamanga ndi ntchito yapadera. Kukwaniritsa mileji ya tsiku lililonse mosasamala kanthu za zododometsa za tsiku ndi tsiku kumatenga kupirira, kudziletsa, ndi kuika maganizo. Kutaya thupi kumafuna zofanana. Ngati mutasankha kuthana ndi mavuto awiriwa panthawi imodzimodzi, muyenera kubwereza ndalama zanu kuti muwone zotsatira. Koma phindu ndilopadera. Gwiritsani ntchito malangizowo pamapikisano anu a marathon kuti mukhale olemera komanso kuti muzichita bwino pa tsiku la mpikisano.