Ukugwema Ukukhathala Kokuhamba Ngebhayisikili

Ukuze uthole ukuqeqeshwa okuphumelelayo nokuphumelelayo kokuhamba ngebhayisikili ezintabeni, udinga ukwazi ukusabalalisa ukucindezeleka kanye nezikhathi zokululama ngokusho komsebenzi owenziwayo.

Bonisa ukukhathala

Kunezinhlobo eziningana zokukhathala. Nokho, kusenzima ukuzibona ngenxa yobuningi bezimpawu zazo. Ukukhathala, ngaphezu kwesizathu esihlotshaniswa nomthwalo wokuqeqeshwa okungalungile, kungaba umphumela wezinye izici: ezengqondo, ukudla okunomsoco, ukuvuvukala, okubuhlungu, isizini, ukuya esikhathini ...

Izinhlobo ezahlukene zokukhathala

Kunezinhlobo ezimbili zokukhathala:

• Ukukhathala okudinga amasonto ambalwa ukululama ngenxa "yokuzilolonga ngokweqile".
• Ukukhathala okubizwa ngokuthi "okwesikhashana", okudingekayo ukuze kwandiswe amandla omzimba, kudinga amahora ambalwa noma izinsuku ezimbalwa zokululama.

Ukuqeqeshwa ngokweqile

Isimo sokuqeqeshwa ngokweqile siyaxaka. Ngenxa yobude besikhathi sokululama okudingekayo, lokhu kubangela ukuntuleka kokuqeqeshwa komshayeli webhayisikili wasezintabeni futhi, ngenxa yalokho, ukwehla okukhulu emandleni akhe okuphila. Ngenxa yalokho, ngokuhamba kwesikhathi, izinga lokusebenza liyehla.

Ukuhlaziya Ukukhathala

Ziningi izindlela zocwaningo ezitholakalayo zokulandelela ukuvela kokukhathala. Sizogcina isilinganiso sokukhathala ngomsebenzi we-neurovegetative ngokusekelwe ekushintshashintsheni kwenhliziyo. Lesi silinganiso sivumela ukuhlolwa okungahlanyisi komsebenzi wesistimu yezinzwa ezizimele ngokubala ukuhluka kwenhliziyo (HRV).

Ukwehluka kwezinga lenhliziyo

Ukuhluka kwesilinganiso senhliziyo (HRV) wushintsho kubude besikhawu phakathi kokushaya kwenhliziyo ngakunye. I-HRV iphakeme noma iphansi kuye ngomuntu ngamunye futhi ivame ukuhlotshaniswa nezinga lempilo yenhliziyo. Ezinye iziqapha zesilinganiso senhliziyo ezinembe kahle (bona isihloko sethu) zingarekhoda isikhathi phakathi kokushaya kwenhliziyo okubili (lokhu kubizwa ngokuthi isikhawu se-RR).

Isibonelo, ngokushaya kwenhliziyo okungama-60 ngomzuzu (ukushaya ngomzuzu), lokhu kusho ukuthi inhliziyo ishaya (ngokwesilinganiso) isikhathi esingu-1 ngomzuzwana. Kodwa-ke, ngokubhekisisa, siyabona ukuthi isikhathi sokushaywa sizoshintsha phakathi nesilinganiso.

Uma kukhulu ukuguquguquka kwesilinganiso senhliziyo lapho uphumula, into ilungiswa kakhulu ngokomzimba.

I-HRV incike ezintweni ezimbalwa:

• ubudala
• Ukuma komzimba (ukuma, ukuhlala noma ukuqamba amanga)
• Isikhathi
• Isimo sefomu
• ifa

Ngakho-ke, ukukala i-HRV kuyindlela enhle yokwandisa izikhathi zokuqeqeshwa nokululama, njengoba kukuvumela ukuthi ubone izikhathi zefomu noma ukukhathala.

Uhlelo lwezinzwa kanye ne-HRV

Ukushaya kwenhliziyo akuzwakali futhi kulawulwa uhlelo lwezinzwa oluzimele noma oluzimele.

Isistimu yezinzwa ezinozwela kanye ne-parasympathetic yakha uhlelo lwezinzwa oluzimele (noma oluzimele), olulawula zonke izinqubo emzimbeni ezenzeka ngokuzenzakalelayo, njengokujikeleza kwegazi (inhliziyo, umfutho wegazi), ukuphefumula, ukugaya ukudla, ukugcina izinga lokushisa (umjuluko .. .)...

Ngenxa yezenzo zabo eziphambene, balawula imisebenzi yezitho eziningana nemisebenzi.

Isimiso sezinzwa esinozwela

Ukwenziwa kusebenze kwesimiso sezinzwa esinozwela kulungiselela umzimba ukwenza okuthile. Ekuphenduleni ukucindezeleka, ilawula lokho okubizwa ngokuthi impendulo yokulwa-noma-indiza, okubangela ukuphefumula kwe-bronchial, ukusheshisa umsebenzi wenhliziyo nokuphefumula, ukukhuphuka komfutho wegazi, ukunwetshwa kwabafundi, nokwanda komfutho wegazi. Ukujuluka, ukuncipha komsebenzi wokugaya ukudla ...

Lolu hlelo luhlotshaniswa nomsebenzi wama-neurotransmitters amabili: i-norepinephrine ne-adrenaline.

Isistimu yezinzwa ye-Parasympathetic

Ngakolunye uhlangothi, ukusebenza kwesimiso sezinzwa ze-parasympathetic kuhambisana nokuphendula okuphumuzayo. Lokhu kubangela ukwehla okujwayelekile kokusebenza komzimba. Izinga lokushaya kwenhliziyo nomsebenzi wokuphefumula kuncipha, nomfutho wegazi uyehla.

Lolu hlelo luxhunywe ku-neurotransmitter acetylcholine.

Umthelela wesistimu yezinzwa ekuguquguqukeni kwesilinganiso senhliziyo

Ngakolunye uhlangothi, uhlelo oluzwelayo lusheshisa umsebenzi womzimba, lukhuphule izinga lokushaya kwenhliziyo futhi lwehlise i-HRV.

Ngakolunye uhlangothi, uhlelo lwe-parasympathetic luphumuza umzimba, lwehlisa ukushaya kwenhliziyo, futhi lwandise i-HRV.

Uma usukuma, uhlelo lwe-parasympathetic luyabusa, izinga lokushaya kwenhliziyo lincane, futhi i-HRV iphezulu. Uma isihloko sikhathele, sigula, uhlelo lokuzwelana luzosabela ekucindezelekeni, ukushaya kwenhliziyo kuyoba phezulu kunokujwayelekile, futhi i-HRV izoba ngaphansi. Kulesi simo, kuzodingeka ukunciphisa umthwalo wokuqeqesha.

Ukusebenzisa ukuhluka kwesilinganiso senhliziyo

Izinga lokushaya kwenhliziyo kufanele likalwe ekuseni imizuzu emi-3 lapho uphumule. Amanye amaphrothokholi enziwa imizuzu emi-3 kuphela ulele, kanti amanye aphakamisa ukuhlala imizuzu emi-3 ulele kulandelwe imizuzu emi-3 umile. Indlela enembe kakhulu yokulinganisa izikhawu ze-RR ukusebenzisa i-electrocardiogram (ECG), imishini yokukala esetshenziswa odokotela benhliziyo, kodwa amanye amamodeli ewashi elihlakaniphile ahlaziya i-HRV ngokwemvelo. Ukuhlukahluka kwesilinganiso senhliziyo kuyimethrikhi edinga ukugadwa ngokuhamba kwesikhathi. Ukuze uyilinganise ngaphandle kokuya kudokotela wenhliziyo njalo ekuseni, udinga ibhande le-cardio. Ngeke isebenze ngenzwa ye-cardio-optical engathathi ngokuqondile umsebenzi wenhliziyo. Kungcono ukuyikala nsuku zonke ngesikhathi esifanayo, ekuseni ngokushesha ngemva kokuvuka. Umgomo uwukulinganisa isimo somzimba somzimba, ngakho gwema ukulinganisa ngokushesha ngemva kokuzivocavoca. Khona-ke umqondo uwukuba sesimweni esifanayo ngaso sonke isikhathi ukuze ukwazi ukuqhathanisa imiphumela kusukela kolunye usuku kuya kolunye. Kunjalo, ubunzima wukuziphoqa ukuthi wenze izivivinyo zansuku zonke.

Uhlelo lokusebenza olufana ne-Elite HRV lungakukhumbuza ukuthi wenze isivivinyo: faka ibhande lakho le-cardio, uqalise uhlelo lokusebenza futhi uqale ukuhlolwa.

Ekuhlolweni ngakunye kwe-HRV, uzothola inani elibizwa nge-RMSSD (ingqikithi yenani eliyisikwele lomehluko olandelanayo): impande isho inani lesikwele lomehluko olandelanayo ekushayeni kwenhliziyo. Leli nani lizokusiza ukuthi unqume izinga lokuguquguquka ekushayeni kwenhliziyo yakho futhi unqume ukuthi ukushaya kujwayelekile yini noma kufaka phakathi ukushintshashintsha okuphawulekayo.

Ngokubuka ukuziphendukela kwemvelo izikhathi ezi-3 noma ezine ngesonto, noma ngisho nsuku zonke isikhathi eside, kuvumela umuntu ukuthi asungule iphrofayili futhi abone ngeso lengqondo izinguquko zomumo.

• Uma i-RMSSD iphansi kakhulu kunokuvamile futhi umzimba ungaphansi kwengcindezi, kufanele kucatshangelwe ukuphumula.
• Uma i-RMSSD iphakeme kakhulu kunokujwayelekile, ngokuvamile iwuphawu lokukhathala.

Ukuqaliswa kabusha kokufunda kungenzeka ngemva kokuba i-RMSSD ibuyele enaluni yegama.

I-Mountain Biker Tracking nge-VFC

I-VFC yenza kube lula ukulandelela umgibeli wakho kumodi yokuqeqeshwa. Le ndlela iyashesha, ayihlaseli, ayikhawuli kakhulu, futhi inikeza ulwazi olusheshayo. Lokhu kuvumela umshayeli webhayisikili wasezintabeni ukuthi azi iphrofayela yakhe futhi azivumelanise kangcono nomthwalo wakhe wokuqeqeshwa. Isilinganiso se-VFC sinembe kakhulu futhi sivumela ukulindela izenzakalo zokukhathala. Le ndlela isivumela ukuthi sisebenze, futhi singakwazi ukuhlaziya imiphumela yokuguquguquka okuhle noma okungalungile kokuqeqeshwa noma amathonya ahlukahlukene emzimbeni.

Ikhredithi 📸: Amandin Eli - Jeremy Reiller