Tugomba kugenda cyangwa kwiruka gukora siporo? Dore icyo siyanse ivuga

Murakaza neza hano, inkingi ya buri cyumweru aho abasomyi bashobora gutanga ibibazo byubuzima bwa buri munsi kubintu byose kuva siyanse ya hangovers kugeza kumayobera

y'ububabare bw'umugongo. Julia Belluz azashungura mubushakashatsi kandi agisha inama impuguke murwego rwo kumenya uburyo siyanse yadufasha kubaho neza kandi

ubuzima bwiza.

Is kwirukamubyukuri uburyo bwiza bwimyitozo ngororamubiri kuruta kugenda, urebye ko kwiruka bishobora gukomeretsa byinshi?

Kuri Vox, Yicaye hafi y’umunyamakuru w’ubuzima Sarah Kliff, witoza igice cya marato na triathlons hamwe nimpanuka abantu benshi babika kugura ibiribwa. Ariko

Sara nawe yarwaye fasciitis ya plantar hamwe no kuvunika umutima. Rimwe na rimwe, aba amara amezi menshi yikinisha inkweto ziruka kuko ibindi byose birababaza

byinshi, ndetse akora siporo nini yubururu ku kuguru kwi bumoso kugirango ifashe guhashya uduce duto two mu magufa yamaguru ye yazanywe no kwambara cyane.

Muburyo bwinshi, Sarah nubushakashatsi bwuzuye muburyo bwo gutekereza ku nyungu n'ingaruka zo kwiruka no kugenda. Kwiruka bifite inyungu zubuzima kuruta

kugenda (Sarah arakomeye cyane), ariko kandi bitwara ibyago byinshi byo gukomeretsa (reba ikirenge cya Sara).

Ni izihe ngaruka ziganje? Kugirango abimenye, Yabanje gushakisha "ibigeragezo byateganijwe" na "sisitemu itunganijwe" kurikwiruka, kugenda, no gukora siporo

kuriByatangajweubuzima (moteri yubushakashatsi bwubusa kubushakashatsi bwubuzima) no muriIntiti ya Google.Nashakaga kureba ibimenyetso byujuje ubuziranenge - ibigeragezo nibisubirwamo

izahabu- yavuze kubyerekeye ingaruka zingaruka ninyungu zubu buryo bubiri bwimyitozo.

BIFITANYE ISANODukora inzira y'imyitozo igoye cyane. Dore uko wabibona neza.

Byahise bigaragara ko kwiruka bishobora gukomeretsa byinshi, kandi ibyago bigenda byiyongera uko gahunda zo gukora zigenda ziyongera. Ubushakashatsi bwerekanye ko abiruka

bafite umubare munini w’imvune kurusha abagenda (ubushakashatsi bumwe bwerekanye ko abasore biruka cyangwa kwiruka bafite ibyago 25% by’imvune kurusha abagenda), kandi

ko ultramarathoners iri mukaga gakomeye. Ibikomere nyamukuru bifitanye isano no kwiruka harimo syndrome de tibia, ibikomere bya Achilles tendon, na fasciitis ya plantar.

Muri rusange, abantu barenze kimwe cya kabiri cyabantu biruka bazagira imvune runaka kubikora, mugihe ijanisha ryabagenda bazababara ari 1

ku ijana. Igishimishije, birasa nkaho ushobora kugenda neza cyane ubuziraherezo nta byago byiyongera byo kwikomeretsa.

Ko kwiruka bibabaza abantu ntibigomba gutungurwa. Nkuko ubu bushakashatsi bwabisobanuye, “Kwiruka bitanga imbaraga zubutaka bwikubye inshuro 2,5 umubiri

uburemere, mu gihe imbaraga zo kwitwara ku butaka mu gihe cyo kugenda ziri mu bipimo byikubye inshuro 1,2. ” Urashobora kandi cyane gutembera no kugwa mugihekwirukakukurusha

mugihe cyo gutembera.

Yize kandi kuri zimwe mu nyungu zidasanzwe zubuzima bwo kugenda byihuse: Niminota itanu kugeza 10 kumunsi yo kwiruka nko mu bilometero 6 kumasaha irashobora kugabanya

ibyago byo gupfa biturutse ku ndwara zifata umutima nizindi mpamvu. Joggers wasangaga abaho igihe kirekire kuruta abadasiganwa na nyuma yo guhinduka kubindi bintu

- itandukaniro ryimyaka 3.8 kubagabo nimyaka 4.7 kubagore.

Ibyo byavuzwe, ubushakashatsi bwerekanye ko kugenda bifite akamaro kanini kubuzima, ndetse. Ubushakashatsi bumwe bwerekana ko ushobora kwagura ubuzima bwawe no kwirinda indwara

nukugenda gusa - nibindi byinshi, nibyiza.

Ubu bushakashatsi bwose, nubwo bumurika, ntabwo bwatanze umwanzuro ugaragara niba kwiruka cyangwa kugenda byari byiza kuri wewe muri rusange. Nabajije bamwe muri

abashakashatsi bambere ku isi muri uru rwego. Umwanzuro wabo? Ugomba gutekereza ku bicuruzwa.

Peter Schnohr, inzobere mu bijyanye n'indwara z'umutima zakoze ubushakashatsi ku bintu byinshi by'imyitozo ngororamubiri kandi yagize ati: "Kwiruka mu buryo buringaniye byongera ubuzima kuruta kugenda."

ubuzima. Ijambo ry'ibanze hari “mu rugero.” Schnohr yihanangirije ubushakashatsi bugaragara ko gukora imyitozo myinshi yo kwihangana mugihe kirekire (nka triathlon

imyitozo) irashobora gukurura ibibazo byumutima. Muri rusange, hari ishyirahamwe U rifite hagati yo kwiruka no gupfa, yavuze. Guto cyane ntabwo bifasha ubuzima, ariko kandi

byinshi birashobora kwangiza.

“ABAYOBOZI BAKUNDA CYANE NI BIBIRI KU MINSI ITATU YO GUKORA MU CYUMWERU CYANE, MU CYUMWERU CYANGWA CYANE”

Ikintu cyiza cyane [rejime] ni iminsi ibiri cyangwa itatu yo kwiruka mu cyumweru, ku buryo buhoro cyangwa ugereranije. ”Schnohr yatanze inama. “Kwiruka buri munsi, ku muvuduko wihuse, byinshi

amasaha arenga 4 mu cyumweru ntabwo ari meza. ” Kandi ku badakunda kwiruka, yagize ati: "Kugenda vuba, ntabwo bitinda, nabyo byongerera ubuzima. Sinshobora kumenya umubare. ”

Umushakashatsi w’Ubuholandi Luiz Carlos Hespanhol yerekanye ko muri rusange, kwiruka bitanga inyungu z’ubuzima neza kuruta kugenda. Ubu bushakashatsi, kuri

urugero, wasanze iminota itanu yo kwiruka kumunsi ningirakamaro nkiminota 15 yo kugenda. Hespanhol yavuze kandi ko nyuma yumwaka umweamahugurwaamasaha abiri gusa a

icyumweru, abiruka bagabanya ibiro, kugabanya ibinure byumubiri, kugabanya umuvuduko wumutima baruhuka, no gutwara serumu yamaraso triglyceride (ibinure mumaraso). Hariho ndetse

ibimenyetso byerekana ko kwiruka bishobora kugira ingaruka nziza kumpagarara, kwiheba, nuburakari.

Nubwo bimeze bityo, Hespanhol ntabwo yari yishimye rwose yo kwiruka. Yavuze ko gahunda nziza yo kugenda ishobora kugira inyungu zisa. Kwiruka rero no kugenda, mubyukuri

Biterwa n'indangagaciro zawe n'ibyo ukunda: “Umuntu ashobora guhitamo kugenda aho kwiruka nk'uburyo bwo gukora imyitozo ngororamubiri ishingiye ku ngaruka zo gukomeretsa, kubera ko kugenda ari

ibyago bike kuruta kwiruka, ”yabisobanuye. Cyangwa ubundi: “Umuntu ashobora guhitamo kwiruka kuko inyungu zubuzima nini kandi ziza vuba, mugihe gito cya

igihe. ”

Kubisubiramo: Kwiruka bitezimbere ubuzima bwawe neza kuruta kugenda kandi bifite inyungu zubuzima mugihe cyashowe. Ariko nubwo ari bike

kwiruka bitwara ibyago byinshi byo gukomeretsa kuruta kugenda. Kandi kwiruka cyane (ni ukuvuga imyitozo ya ultramarathon) birashobora kuba bibi, mugihe kimwe ntabwo arukuri kugendagenda.

Ibi bidusiga he? Abashakashatsi bose bakora imyitozo basaga nkaho bahurije ku kintu kimwe: ko imyitozo ngororamubiri nziza ari yo uzakora. Igisubizo rero

Kuri kwiruka hamwe no kugenda ikibazo birashoboka ko bitandukanye kubantu. Niba ukunda umwe kurenza undi, komeza hamwe nibyo. Niba kandiBiracyazantashobora guhitamo,

Hespanhol yatanze igitekerezo: “Kuki utakora byombi - kwiruka no kugenda - kugira ngo ubone ibyiza muri buri?”