Welina mai i ʻaneʻi, he kolamu pule e hiki ai i ka poʻe heluhelu ke hoʻouna i nā nīnau olakino i kēlā me kēia lā e pili ana i kekahi mea mai ka ʻepekema o hangovers a i nā mea pohihihi.
o ka eha hope. E kānana ʻo Julia Belluz i ka noiʻi a kūkākūkā pū me nā poʻe akamai i ke kula e ʻike pehea e hiki ai i ka ʻepekema ke kōkua iā mākou e ola hauʻoli a
ola olakino.
Is e holo anaʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ma mua o ka hele ʻana, no ka mea hiki i ka holo ʻana ke alakaʻi i nā ʻeha hou aʻe?
Ma Vox, noho ʻo ia ma kahi kokoke i ka mea kākau moʻolelo olakino ʻo Sarah Kliff, nāna e aʻo no ka hapalua-marathons a me nā triathlons me ka maʻalahi o ka hapa nui o ka poʻe i mālama no ke kūʻai ʻana. Akā
Ua loaʻa pū ʻo Sarah me ka plantar fasciitis a me ka haʻi kaumaha. I kekahi manawa, hoʻopaʻa ʻo ia i nā kāmaʻa holo no nā mahina no ka mea ʻeha pū kekahi
nui loa, a ua hoʻokomo pū i kahi pale polū nui ma kona wāwae hema e kōkua ai i ka hoʻopaʻa ʻana i nā māwae liʻiliʻi o nā iwi o kona wāwae i lawe ʻia mai ka nui o ka ʻeha a me ka waimaka.
Ma nā ʻano he nui, he haʻawina kūpono kūpono ʻo Sarah i ka noʻonoʻo ʻana i nā pōmaikaʻi a me nā pilikia o ka holo me ka hele wāwae. ʻOi aku ka maikaʻi o ke olakino holo ma mua o
hele wāwae (ʻoi aku ka maikaʻi o Sarah), akā ʻoi aku ka nui o ka pōʻino o ka ʻeha (e ʻike i ka pale wāwae o Sarah).
No laila, he aha ka hopena e lanakila ai? No ka ʻike ʻana, ua ʻimi mua ʻo ia i "nā hoʻāʻo hoʻokele randomized" a me "nā loiloi ʻōnaehana" mae holo ana, hele wāwae, a hoʻoikaika kino
maPubMedolakino (he mīkini huli manuahi no ka noiʻi olakino) a maGoogle Scholar.Makemake au e ʻike i nā hōʻike kiʻekiʻe loa - nā hoʻokolohua a me nā loiloi
kakūlana gula- i ʻōlelo ʻia e pili ana i nā pilikia pili a me nā pōmaikaʻi o kēia mau ʻano hana ʻelua.
PILIHana mākou i ka hoʻoikaika kino paʻakikī loa. Eia pehea e hana pono ai.
Ua ʻike koke ʻia ʻo ka holo ʻana e hiki ke alakaʻi i nā ʻeha hou aʻe, a piʻi aʻe ka pilikia i ka wā e ʻoi aku ka ikaika o nā polokalamu holo. Ua ʻike nā haʻawina ʻo nā kukini
ʻoi aku ka nui o nā hōʻeha ʻeha ma mua o ka poʻe hele wāwae (ua ʻike ʻia kahi noiʻi he 25 ka nui o ka nui o nā hōʻeha i nā kāne ʻōpio e holo ana a i ʻole ka holo wāwae), a
ʻoi aku ka pilikia o nā ultramarathoners. ʻO nā hōʻeha nui e pili ana i ka holo ʻana, ʻo ia ka tibia stress syndrome, nā ʻeha tendon Achilles, a me ka plantar fasciitis.
Ma keʻano holoʻokoʻa, ʻoi aku ma mua o ka hapalua o ka poʻe e holo ana e ʻike i kekahi ʻano ʻeha mai ka hana ʻana pēlā, ʻoiai ʻo ka pākēneka o ka poʻe hele wāwae e ʻeha ma kahi o 1.
pākēneka. ʻO ka mea hoihoi, ʻike ʻia hiki iā ʻoe ke hele me ka pau ʻole me ka hoʻonui ʻole o ka hōʻeha iā ʻoe iho.
ʻAʻole pono e kāhāhā kēlā holo ʻana i nā kānaka. E like me ka wehewehe ʻana o kēia haʻawina, "Hoʻohua ka holo ʻana i nā ikaika hoʻoneʻe honua ma kahi o 2.5 manawa o ke kino
ke kaumaha, ʻoiai ʻo ka ikaika o ka hoʻoneʻe ʻana o ka honua i ka wā e hele ana aia ma kahi o 1.2 mau manawa o ke kaumaha o ke kino. Hiki paha iā ʻoe ke hele a hāʻule i ka wāe holo anama mua o kou
i ka wā hele.
Ua aʻo pū ʻo ia e pili ana i kekahi o nā pōmaikaʻi olakino maikaʻi ʻole o ka hele wikiwiki ʻana: ʻOiai ʻelima a 10 mau minuke o ka lā o ka jogging ma kahi o 6 mau mile i kēlā me kēia hola hiki ke hōʻemi.
ka pilikia o ka make mai ka maʻi cardiovascular a me nā kumu ʻē aʻe. Ua ʻike ʻia ʻo Joggers e ola lōʻihi ma mua o ka poʻe joggers ʻoiai ma hope o ka hoʻoponopono ʻana i nā kumu ʻē aʻe
— he okoa o 3.8 makahiki no na kane a 4.7 makahiki no na wahine.
ʻO kēlā'ōlelo, uaʻikeʻia ka noiʻi e lawe ana ka hele wāwae i nā pono olakino nui. Hōʻike kekahi mau haʻawina e hiki iā ʻoe ke hoʻolōʻihi i kou ola a pale i ka maʻi
ma ka hele wale ʻana - a ʻoi aku ka maikaʻi.
ʻO kēia noiʻi āpau, ʻoiai e hoʻomālamalama ana, ʻaʻole ia i hāʻawi i nā manaʻo hoʻoholo maopopo inā ʻoi aku ka maikaʻi o ka holo ʻana a i ʻole ka hele wāwae ʻana iā ʻoe. No laila ua nīnau au i kekahi o nā
nā mea noiʻi nui o ka honua ma kēia wahi. ʻO kā lākou hopena? Pono ʻoe e noʻonoʻo i ka hoʻololi ʻana.
"ʻO ka holo haʻahaʻa e hoʻolōʻihi i ke ola ma mua o ka hele ʻana," wahi a Peter Schnohr, he kauka maʻi maʻi maʻi i noiʻi i nā ʻano he nui o ka hoʻoikaika kino a me ka hoʻoikaika kino.
olakino. ʻO ka huaʻōlelo nui ma laila ʻo "moderately." Ua ʻōlelo ʻo Schnohr e pili ana i ka noiʻi e kū nei e hana i ka hoʻoikaika hoʻomanawanui no ka wā lōʻihi (e like me triathlon.
aʻo) hiki ke alakaʻi i nā pilikia naʻau. Ma ka holoʻokoʻa, aia kahi hui U-like ma waena o ka holo a me ka make, i ʻōlelo ʻo ia. ʻAʻole kōkua ka liʻiliʻi no ke olakino, akā pū kekahi
nui paha ka poino.
"ʻO ka papa hoʻonohonoho maikaʻi loa he ʻelua a ʻekolu mau lā holo i kēlā me kēia pule, ma ka wikiwiki a i ʻole ka ʻawelike"
ʻO ka [regimen] maikaʻi loa he ʻelua a ʻekolu mau lā holo i kēlā me kēia pule, ma ka wikiwiki a i ʻole ka awelika, "wahi a Schnohr. "Ke holo nei i kēlā me kēia lā, i ka wikiwiki wikiwiki, ʻoi aku
ʻAʻole maikaʻi ma mua o 4 mau hola i kēlā me kēia pule. A no ka poʻe makemake ʻole i ka holo, ʻōlelo ʻo ia, “ʻO ka hele wikiwiki, ʻaʻole lohi, hoʻolōʻihi i ke ola. ʻAʻole hiki iaʻu ke haʻi i ka nui.
ʻO ka mea noiʻi Dutch ʻo Luiz Carlos Hespanhol i kuhikuhi i ka mea maʻamau, ʻoi aku ka maikaʻi o ka holo ʻana i nā pono olakino ma mua o ka hele wāwae. ʻO kēia haʻawina, no ka
laʻana, ʻike ʻia he ʻelima mau minuke o ka holo ʻana i kēlā me kēia lā e like me ka maikaʻi o 15 mau minuke o ka hele wāwae. Ua ʻōlelo pū ʻo Hespanhol ma hope o hoʻokahi makahiki ohoʻonaʻauaoelua wale no hora a
ʻO ka pule, lilo ka poʻe kukini i ke kaumaha, hoʻemi i ka momona o ke kino, hoʻohaʻahaʻa i ko lākou puʻuwai hoʻomaha, a hoʻohaʻahaʻa i kā lākou serum triglycerides (momona i loko o ke koko). Aia nō
ʻO nā hōʻike hōʻike e hiki i ka holo ʻana ke loaʻa i nā hopena maikaʻi i ka ʻeha, ke kaumaha, a me ka huhū.
ʻOiai, ʻaʻole ʻo Hespanhol he mea hoʻohauʻoli piha no ka holo. Hiki ke loaʻa nā pōmaikaʻi like ʻole o kahi regimen hele wāwae maikaʻi, ua ʻōlelo ʻo ia. No laila ma ka holo ʻana me ka hele wāwae, ʻoiaʻiʻo
pili i kāu mau waiwai a me kou makemake: “Hiki i kekahi ke koho i ka hele wāwae ma mua o ka holo ʻana ma ke ʻano he ʻano hana kino e pili ana i nā pōʻino,
ʻoi aku ka liʻiliʻi ma mua o ka holo ʻana, "i wehewehe ʻo ia. A i ʻole: "Hiki i kekahi ke koho i ka holo ʻana no ka mea ʻoi aku ka nui o nā pōmaikaʻi olakino a hele wikiwiki mai, i ka manawa pōkole o
manawa.
No ka recap: Hoʻomaikaʻi maikaʻi ka holo ʻana i kou olakino ma mua o ka hele wāwae a ʻoi aku ka nui o nā pono olakino i kēlā me kēia manawa i hoʻolilo ʻia. Akā ʻo kahi liʻiliʻi o
ʻoi aku ka ʻeha o ka holo ʻana ma mua o ka hele ʻana. A ʻo ka nui o ka holo ʻana (ʻo ia hoʻi, ka hoʻomaʻamaʻa ultramarathon) hiki ke pōʻino, ʻoiai ʻaʻole like ia no ka hele wāwae.
Ma hea kahi e haʻalele ai kēia iā mākou? Ua ʻae like nā mea noiʻi hoʻoikaika kino a pau i ka mea hoʻokahi: ʻo ka hana hoʻoikaika kino maikaʻi loa ka mea āu e hana maoli ai. No laila ka pane
i ka nīnau holo a me ka hele wāwae e ʻokoʻa paha kēlā me kēia kanaka. Inā makemake ʻoe i kekahi ma mua o kekahi, e hoʻomau me kēlā. A inā ʻoemauʻaʻole hiki ke hoʻoholo,
Ua ʻōlelo ʻo Hespanhol i kēia: "No ke aha ʻaʻole e hana ʻelua - holo a hele wāwae - i mea e loaʻa ai ka maikaʻi o kēlā me kēia?"
Ka manawa hoʻouna: Mar-19-2021