5 matipi akakosha ekukwira bhasikoro mumamiriro ekunze anopisa

Mumamiriro ekudziya kwepasirese, hazvishamisi kutora zororo remitambo kana kuchipisa zvakanyanya (pamusoro pe30 ° C) uye uchida kuenda kumakomo kuchovha bhasikoro mumamiriro ekunze akanaka 🌞.

Kutasva mukupisa kwakanyanya kune zvakanakira uye zvisingabatsiri. Muviri wako unozochinja mushure mekufamba kushoma muzuva rinopisa uye uchavandudza kutonhora kwayo uye VO2max.

Zvisinei, chenjerera, pasina kutarisirwa, muviri wako unenge uri pangozi yepamusoro ye "heatstroke" kana kuti yakaipa hyperthermia.

Tichakupa mamwe matipi ekukwira bhasikoro mumhepo inopisa kwazvo.

Physiological Benefits

Paunenge uchityaira mumamiriro ekunze anopisa zvakanyanya, muviri wako unogadzira nzira dzekurwisa kupisa.

Kuvandudza thermoregulation

Muviri wemunhu muchina unoshamisa, unobata uye unoenderana nekuchinja kwezvakatipoteredza, kungave kudziya (kupisa, kutonhora), kudzvanywa (kureba, kudzika) kana humidity (yakaoma, yakanyorova). Munzvimbo inopisa zvikuru, muviri wako uchadikitira. Kunyanya, panguva yekurovedza muviri senge bhasikoro, inopfuura 80% yekupisa inogadzirwa inoshandurwa kuita ziya uye inobviswa kuburikidza nekubuda kwemhepo ♨️. Pamusoro pezvo, kufambira mberi kunogadzira mhepo inogonesa kutonhora kwemuviri.

Kuwedzera kweropa

Kana muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchi gara . Muviri unofanirwa kuchengetedza kugona kupa nhengo simba nemvura.

Nokudaro, nokuda kweizvi, huwandu hwemvura hunowedzerwa kuitira kubhadhara mhedzisiro yekubuda.

Kana tikabatanidza izvi zviviri zvinokonzeresa, zviri nyore kwazvo kunzwisisa kuti mumamiriro ekunze ekupisa, zano rekutanga rekutevera rinogara hydration 💧.

Yakavandudzwa VO2max

Maximum oxygen uptake kana VO2max ndiyo yakanyanya kuwanda yeokisijeni iyo munhu anogona kushandisa pane imwe unit yenguva panguva yakakura aerobic dynamic exercise. Izvo zvinoenderana nehuremu hwemunhu wega wega, uye iyo yakakwirira nhamba, zviri nani hutano hwavo hwemoyo.

Asi nei nharaunda inopisa ichivandudza VO2max?

Kuwedzera kwe plasma (ropa) vhoriyamu inoderedza kukwikwidza kunogona kuitika pakati peganda (apo kupisa kunotsinhaniswa kusvika pakudzika kwekushisa kwemuviri) uye tsandanyama dzekugovera zvinovaka muviri. Kune rimwe divi, kujairana nenzvimbo inodziya kunovandudza maitiro ekuchengetedza kupisa kwemuviri, ndiko kuti, nekuedza kumwe chete, simba shoma rinodiwa kuderedza kupisa kwemuviri (muviri unoita nekugadzira mitochondria yakawanda, mafekitori anoshandura chikafu kuita simba mukati. muviri). Kupisa kunosimudzirawo kudzora kupisa kunotyisa mapuroteni, kana HSPs, ayo anovandudza kupisa kushivirira. Izvi zvinokubvumira kuti udzidzise kwenguva yakareba mumamiriro okunze anopisa. Kune rimwe divi, muviri unogadzira mitsva yeropa (angiogenesis) yekuvandudza kugoverwa kweropa kumamhasuru uye ganda. Pane kuvandudzwa kweropa kune tsandanyama inoshandiswa panguva yekurovedza muviri.

Kupisa kunhuwa

Hyperthermia paunenge wakatasva ATV ine ngozi zvikuru, uye kubata neheatstroke, iyo yatove iripo, yakanyanya kuoma kupfuura zvishoma zvishoma zvidziviriro zvekudzivirira zvinoshandiswa.

⚠️ Gara wakangwarira, zviratidzo zvinoonekwa nekukurumidza:

• Kuwedzera kurova kwemoyo
• Thirst
• Kuzeza
• colic
• Kupisa zvakanyanya

Zvakakosha kufunga nezvezviratidzo izvi nekuti muviri wako unoratidza kuti hauchakwanisa kushanda zvakajairika. Chokwadi, neuromuscular deficits kana cerebral hypoglycemia ndiyo nhanho inotevera uye mamiriro anoda kurapwa. Kana tembiricha yemukati inosvika 41 ° C, inogona kuuraya.

Mazano ekutevera

1. Gadzirira kuti acclimatization.

Izvi ndezvechokwadi kunyanya kana uri kuenda kunzvimbo inodziya zvinooneka kupfuura nharaunda yaunogara.

Zvinowanzotora muviri mazuva gumi kusvika gumi nemashanu kuti ujairane nemamiriro matsva. Iwe unogona kudzivisa kudhonza tambo zvakanyanya nekugadzirisa mabudiro kusvikira iwe uchinzwa zvakanaka. Semuyenzaniso, kudzikisira kufamba kuenda ku10-15 maminetsi ekuedza zvine mwero kana 30-40 maminetsi ekurovedza muviri kwakareruka. Unogonawo kugadzirira pachine nguva mberi nokupfeka zvipfeko zvakawanda mumamiriro ako enguva dzose.

2. Peta munzvimbo inotonhorera.

Famba mangwanani-ngwanani kana manheru kuitira kudziya zvakanyanya. Sarudza nzira ine mumvuri, senge sango. MuEuropean latitudes, izvi hazvisizvo, asi kunze kwenyika (somuenzaniso, Spain, Morocco, USA) unogona kuenda kumakomo bhasikoro murenje. Ramba wakatarira mamiriro ekunze uye sarudza kune makore ekunze kana uchikwanisa.

3. Idya zvihwitsi

Kana kutuka, simba rinopedzwa - anenge 600 kcal / l. Zvakawanda! Kana iwe ukafunga nezve simba rinodiwa kutsika kana kukosha kwemuviri wako kuri kuchengetedza tembiricha yepakati, unozofanira kubhadhara. Uye hurongwa hwako, saka, hunoda shuga, uye kupfuura nguva dzose. Nokudya macarbohydrates, unogona kugutsa zvinodiwa nemuviri wako. Mhinduro yakanaka pakufamba ndeyekunwa mhinduro ine simba ine kanenge 6% carbs.

4. Dzivisa kupera mvura mumuviri.

Chinonyanya kukosha. Gadzira zano rakakodzera kune yako mhando yekubuda, kunyanya kana uchienda kwemaawa mashoma. Mvura yekunwa haina kukwana. Kudikitira kwakareba kupfuura nguva dzose uye kurasikirwa kwemamineral salts zvakare kwakakwira. Nokudaro, zvakakosha kubhadhara kudyiwa kwehuwandu hwakawanda hwe sodium, potassium uye calcium (uye, kana iripo, ine magnesium kuderedza kuneta kwemhasuru uye makhahydrates). Inogona kugadzirwa mune akati wandei mafomu, mahwendefa, chinwiwa poda.

Heano mamwe mazano ekutevera:

• Zviyere iwe pachako usati uye mushure mekuedza. Kurasikirwa kwe2% yehuremu hwemuviri mumvura kwakaenzana nekudonha kwe20% mukushanda.
• Rekodha mvura yako (kana mvura) pazuva rakajairwa uye panguva yekufamba kwakajairika. Kazhinji, iwe unofanirwa kushandisa 300 kusvika 500 ml / hr uchikwira gomo bhasikoro. Nokuda kwekupisa kwakasimba, tarisa kumuganhu wepamusoro.
• Tarisa ruvara rweweti yako: iyo yakawanda yero, iyo yakawanda yemvura yaunoda.

5. Pfeka zvakakodzera.

Hapana mutemo chaiwo nekuti unofanirwa kutamba pakati pekudzivirira kwezuva nedivi rinofema rinobvumira dikita kubuda kuti ribvise kupisa kwemuviri pane kubatwa pasi nejira.

Tsvaga jira rinokunakira iwe nekuriyedza!

Panyaya yeruvara, pfeka ruvara rwakareruka, ruchena, nekuti rinoratidza chiedza (uye nekudaro kupisa).

📸: AFP / Frank Fife - Christian Casal / TWS