Abanye abaqeqeshi be-crossfit abahlanyayo banezinkinga zokuzala! Abesilisa bane-testosterone ephansi ngokweqile, isibalo sobudoda esibi, futhi abakwazi ngisho nokwakhiwa. Abesifazane nabo abavikelekile. Ukuvivinya umzimba isikhathi eside kakhulu kuthinta ukuvuthwa kwawo, futhi babhajwe nasophawini olubizwa nge- “pelvic hypertonia”, okwenza inqubo yabo yokulethwa ibabuhlungu ikakhulukazi.
Ngaphezu kwe-crossfit, abagibeli abathile bamabhayisikili abade nabagijimi be-marathon banezinkinga ezifanayo.
Yebo, ngiyavuma ukuthi lokhu kuyethusa kancane, mhlawumbe le midlalo ayilona iphutha, kepha ukusebenzisa ngokweqile akulungile. Umthelela wokudlula ngokweqile ekusebenzeni ngokocansi awungabazeki, futhi ucwaningo olunzulu lwesayensi nalo luyawusekela lo mbono.
Ukuqeqeshwa ngokweqile akwanele. Ukweqisa ngokweqile kuyingozi kakhulu. Iningi labantu liyazi ukuthi ukweqisa umthetho kungadala ukukhathala futhi kwenze kube nzima ukululama. Kepha empeleni, ukulimala kwe-overraining kungaphezulu kakhulu kwalokho. Lo mbhalo uzokwethula kafushane umthelela wokudlulela ngokweqile emsebenzini wokuzala womuntu.。
Eminyakeni embalwa eyedlule, izazi zase-University of North Carolina zafunda ngemiphumela yokuqeqeshwa kokukhuthazela ekusebenzeni kocansi kubantu abasha abanempilo. Ucwaningo luholwa ngu-Anthony Hackney. Le akuyona imiphumela ebizwa ngokuthi yocwaningo eqoqe kuphela abantu abathathu noma abahlanu futhi yaqoqa imininingwane ethile ngokungahleliwe. Ucwaningo olunzulu olwenziwe phambi kwezifundo ezingaphezulu kwe-1,300 ezineminyaka engu-18-60 ubudala. Ucwaningo ekugcineni luwutholile umphumela wokudlulela ngokweqile ekusebenzeni ngokocansi ezifundweni eziyi-1077.
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Inhloso yalolu cwaningo ukucacisa ubudlelwano phakathi kwesikhathi sokuzivocavoca, ukuqina kokuzivocavoca, ubudala kanye nesifiso sobulili.
Indlela yocwaningo isuselwa kunhlolovo yemibuzo. Abaphenyi benze imizamo yokuqinisekisa ukuthembeka kwemiphumela yocwaningo lwemibuzo. Babhekise emibhalweni eminingi yobuchwepheshe ehlobene ukusetha imibuzo. Isibonelo, basebenzise i-International Sports Questionnaire ne-Baecke Questionnaire ngemibuzo ehlobene nokuzivocavoca umzimba, kanye nezincomo ze-American Heart Association. Imibuzo emayelana ne-libido ibhekisa emibuzweni yobungcweti efana nemibuzo yokushoda kwe-androgen, amatafula we-libido quantification, namatafula ezimpawu amadoda amadala asetshenziswa kakhulu ocwaningweni lomtholampilo.
Ucwaningo luthathe unyaka owodwa, kwenziwa inhlolovo yemibuzo ngalezi zifundo njalo ezinyangeni ezine unyaka wonke. Izifundo bezizibandakanya kwezemidlalo kubandakanya ukugijima, ukuhamba ngebhayisikili, ukubhukuda nokuphakamisa izinsimbi. Inani elikhulu lemininingwane etholwe kuyo lingafingqwa ngale ndlela elandelayo:
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1. Isifiso sobulili sihlobene kakhulu namandla okuqeqesha nesikhathi sokuqeqesha. Isifiso sobulili sabaqeqeshi abasemazingeni aphansi kuya kwamaphakathi sijwayelekile kakhulu kunaleso sabaqeqeshi abanamandla aphezulu;
2. Isifiso sobulili sabaqeqeshi besikhathi esifushane kuya kwaphakathi sivamile kakhulu kunesabaqeqeshi besikhathi eside.
Ngokuqondile, inani labantu abaqeqesha amahora ayi-1-16 ngesonto linesifiso esijwayelekile sobulili esiphindwe kane kunesilinganiso samahora angama-20-40 ngesonto.
Okufanelekile, uma ukhetha ukuqina kokuqeqeshwa okuphezulu, khona-ke imvamisa yokuqeqesha nesikhathi sokuqeqesha kufanele sehliswe ngokufanele.
Uma kufanele wenze ukuqina okuphezulu nokuqeqeshwa kwesikhathi eside, okungenani ungakwenzi isikhathi eside.
Umzimba womuntu ungamelana nokuqina okuphezulu nokuqeqeshwa kwesikhathi eside ngesikhathi esifushane, kepha uma uhlala amasonto noma izinyanga ezimbalwa, kuzoba yinhlekelele ekusebenzeni ngokocansi. Ukuvivinya umzimba nge-aerobic kuzonciphisa i-libido yesilisa.
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Ucwaningo lukaHackney aluzange lunake kakhulu amazinga e-testosterone, kepha izazi eziningi zinezifundo zesikhathi eside zikhombisile ukuthi ukweqisa ngokweqile kunganciphisa amazinga e-testosterone futhi ngaleyo ndlela kunciphise i-libido. IKomidi lama-Olimpiki Lamazwe Omhlaba nalo lisungule igama elichaza lesi simo, esibizwa ngokushoda kwamandla okulinganayo kwezemidlalo.
"Ukuzivocavoca ngokweqile kuzothinta impilo yokuzala" sekuvele kuyisichasiso, futhi kwezinye izimo kungadala ukulimala okuhlala isikhathi eside. Isibonelo, "i-hypogonadism yesilisa yezemidlalo".
Ukuzivocavoca "okulingene" kuvame ukukhulisa uketshezi lwe-testosterone futhi kuphinde kuthuthukise impilo yokuzala. Ukuvikeleka kwe-testosterone kuhlobene nezici eziningi, njengenani lamaqembu okuvivinya umzimba, imvamisa, ukuhleleka, futhi mhlawumbe nokukhethwa okubaluleke kakhulu kwezinhlobo zokuvivinya umzimba.
Ukuzivocavoca umzimba okusebenzisa amaqembu amakhulu emisipha kunomphumela ophakeme kakhulu we-testosterone. Isibonelo, ama-squats agxumayo anekhono le-testosterone eliphakeme kakhulu kunabezindaba be-bench (15% vs 7%). Kepha inkinga ukuthi lokhu kukhuphuka kwamazinga e-testosterone imvamisa kungokwesikhashana, futhi abukho ubufakazi obucacile bokufakazela ukwanda kwesikhathi eside.
Kwesinye isikhathi ukwehla kwe-testosterone kwenzeka ezinsukwini ezimbalwa ngemuva kokuzivocavoca.
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Lokhu kungahle kuhlobane nebhalansi ye-hormone ephikisanayo phakathi kwe-cortisol ne-testosterone emzimbeni womuntu. Ukukhuphuka kwe-cortisol okubangelwa ukuqeqeshwa ngamandla okukhulu kungaholela ekwehleni kwamazinga e-testosterone. Ezinye izazi zinikeze ezinye izincazelo ngocwaningo:
1. I-testosterone izoguqulwa ngokushesha ibe yi-metabolite dihydrotestosterone, ekhombisa ukwehla kwezinga le-testosterone egazini, kodwa ungakhathazeki, i-dihydrotestosterone ayinabungozi emzimbeni womuntu futhi izothuthukiswa ngokushesha emzimbeni
2. Ukwanda kwamazinga e-testosterone kuzothuthukisa ukwamukelwa nokuphendula kwama-androgen receptors. Yile nhlanganisela yokwamukela ama-hormone eqala ukuhlanganiswa kwamaprotheni emisipha. Ngamanye amagama, iningi le-testosterone elinyukile libopha i-receptor yokwenziwa kwamaprotheni okulandelayo, okuholela ekwehleni kwamazinga e-testosterone ezinsukwini ezimbalwa ngemuva kokuzivocavoca.
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Ukwehla kwesikhashana kwamazinga we-testosterone ngemuva kokuzivocavoca kubangelwa yilezi zizathu ezingenhla, kepha lokhu kwehlukile ekwehlisweni kwesikhathi eside kwe-testosterone okubangelwe yi-overtraining eshiwo ocwaningweni lweHackney.
Ngakho-ke ukuphatha abesifazane ngokweqile kubathinta kanjani?
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Ucwaningo lukaHackney lwembula umphumela wokudlulela emadodeni, kepha ungacabangi ukuthi abesifazane ngeke babe nomthelela.
Iningi locwaningo olufanele kwabesifazane ngolokuqeqeshwa okukodwa. Inhloso ukutadisha ubudlelwano phakathi kohlelo lokuzala lwabesifazane nokuvivinya umzimba. Ukuzivocavoca umzimba okwesikhashana kuzojabulisa abesifazane abanozwela futhi kwandise lokho okubizwa ngokuthi “i-vaginal pulse amplitude”. Ngokwemigomo ye-layman, ukuzivocavoca umzimba kungakhuthaza ukuminyana kwesitho sangasese sowesifazane futhi kwandise nesifiso sobulili.
Kodwa-ke, izivivinyo okukhulunywe ngazo kulezi zifundo ngokuvamile azidluli imizuzu engama-45, ehluke kakhulu kubaqeqeshi be-crossfit, abagijimi be-marathon, noma abathanda imithambo yokuzivocavoca abayimilutha abaqeqesha isikhathi eside izikhathi ezingama-5-7 ngesonto.
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Ukweqa isikhathi eside kwabesifazane kudala izinkinga ezifanayo nakwabesilisa. Zonke zingukungasebenzi kahle kwe-pituitary / hypothalamic, okuholela ekwehleni kwamazinga we-testosterone ne-estrogen. Ngaphezu kwalokho, lapho isilinganiso sowesifazane somzimba sesincishisiwe saba ngu-11%, sizodala ukulala kohlelo lokuzala, okuzoholela ezimpawu ezifana nokunqamuka kokuya esikhathini kanye ne-libido ephansi.Umthelela wokudlulela kwabesifazane ubuye ubonakale nasemisipheni ekhethekile yabesifazane yezitho zangasese.
Ukweqisa ngokweqile kuzodala ukuqina kwemisipha yethambo lomqolo, okuzoholela ezinhlungwini ngesikhathi socansi. Ukungezwani okweqile kwezinye izingxenye zemisipha kuzophinda kuthinte nemisipha yaphansi ye-pelvic. Udokotela womzimba uJulia Di Paolo uthe:“Ukungezwani kwe-gastrocnemius kuzobandakanya imisipha, futhi ukungezwani kwemisipha kuzodala ukuqina kwemisipha yaphansi. Ngakho ngesikhathi sangasese. Okudingekayo hhayi kuphela ukuqina, kepha futhi funda ukuthi ungakhululeka kanjani. Iphuzu elilodwa elibalulekile ukugwema ukwenza ngokweqile.
Isikhathi Iposi: Aug-02-2021