Amathiphu asheshayo
- Hlola izinga lokushaya kwenhliziyo lasekuseni uphumule ukuze uthole isexwayiso sokuqala.
- Uma ukusebenza kwehla, phumula kakhulu esikhundleni sokucindezela kakhulu.
- Yakha izinsuku zokululama ohlelweni lwakho kusukela ekuqaleni.
Ungacabanga ukuthi ukucindezela kakhulu kuzohlala kukuqhubekisela phambili. Zilolonge kakhulu, uqine. Isikhashana, yiyona ndlela okusebenza ngayo kanye. Bese kukhona okuguqukayo. Ukuzivocavoca okwakukushiya unamandla kuqala ukukushiya ungenamandla. Ijubane lakho liyehla noma uzikhandla kangakanani. Ulala kabi, uthukuthelela abantu kakhulu, futhi awukwazi kahle ukuthola ukuthi kungani.
Lokho akubona ubuthakathaka, futhi akukho ekhanda lakho. Umzimba wakho ukutshela ukuthi ukuzilolonga sekudlule ukululama. Odokotela babiza inguqulo ejulile yalokhu ngokuthi i-overtraining syndrome, futhi izindaba ezinhle ukuthi iyafundeka. Uma usuzazi izimpawu, ungayibamba kusenesikhathi bese uyilungisa ngento eyodwa ezwakala iphambene nomqondo: ukwenza kancane.
Kungani lokhu kwenzeka
Ukuzivocavoca akukwenzi uqine ngenkathi ukwenza. Kukwenza uqine emva kwalokho, ngesikhathi sokuphumula, uma umzimba wakho ulungisa izingcindezi ezincane zokuzivocavoca bese uzijwayeza ukubhekana nokuningi ngokulandelayo. Ukuzilolonga kuyisichukuluzi. Ukululama yilapho inzuzo yakhiwa khona ngempela.
Uma uqhubeka unqwabelanisa amaseshini anzima ngaphandle kokuphumula, ukudla, noma ubuthongo obwanele phakathi kwawo, ukulungisa akulokothi kufike. ICleveland Clinic ichaza ukuzivocavoca ngokweqile njengokucindezela ngaphesheya kwemikhawulo yakho kaningi kakhulu noma kakhulu ngasikhathi sinye, ngakho umonakalo uqala ukudlula inzuzo. Umzimba wakho, ngokuhlakanipha, uqala ukuzivikela ngokukwehlisa ijubane.
Kufanele kushiwo ukuthi lokhu akumayelana kuphela nabasubathi abasezingeni eliphezulu. Osaqalayo ogqugquzelekile owandisa ngokushesha kakhulu, noma umuntu ocindezelekile osebenzisa ukuzivocavoca okunzima kwansuku zonke ukuze abhekane nesimo, angafika lapha kalula ngokufanayo.
Izimpawu, ezihlelwe ngamaqoqo ukuze zibonakale kalula
Ukuzivocavoca ngokweqile akuvamile ukuvela njengophawu olulodwa olumangazayo. Ngokuvamile kuyiqoqo lezimpawu ezincane obungazishaya indiva zizodwa.
Ekusebenzeni kwakho:
- Amandla akho, ijubane, noma ukukhuthazela kuyehla naphezu kokuzilolonga kanzima, uphawu olusobala kunazo zonke.
- Ukuzivocavoca okwakuzwakala kwenzeka manje kuzwakala kunzima kusukela emzuzwini wokuqala.
- Amajubane akho ajwayelekile azwakala enzima ngomzamo ofanayo.
Emzimbeni wakho:
- Ukuqaqamba kwemisipha nobunzima obuhlala isikhathi eside kakhulu kunokujwayelekile.
- Ukuthola wonke umkhuhlane ozungezayo, ngoba ukuzilolonga okunzima kungehlisa amasosha omzimba akho.
- Izinga lokushaya kwenhliziyo uphumule elikhuphuke ngokuphawulekayo ngaphezu kwelijwayelekile lakho. Lilinganiswe kuqala ekuseni, ukushaya kwenhliziyo okuphakeme uphumule kuyisibonakaliso sokuqala esaziwayo.
Esimweni sakho somoya nasebuthongweni:
- Ukucasuka, ukungaphumuli, noma isimo somoya esiphansi, esibuthuntu.
- Inkinga yokulala, noma ukulala kakhulu kodwa usavuka ukhathele.
- Ukulahlekelwa yisifiso sokuzilolonga nhlobo, ngenkathi uvame ukukulangazelela.
Qaphela ukuthi zingaki kulezi ezihlangana nengcindezi nokusha ngamandla. Lokho akusiyona ingozi nje. Ukuzivocavoca ngokweqile kuyinkinga yengcindezi, umthwalo wakho wokuzilolonga umane uyisisodwa sezicindezeli ezinqwabelene phezu komsebenzi, isikweletu sobuthongo, nempilo. Okuyiyona kanye into eyenza ukukhamela kukho kungasebenzi.
Yini esiza ngempela
Isixazululo ukuphumula, futhi okuningi kwakho kunalokho okuzwakala kukhululekile. Awukho umuthi owengeziwe noma isu elingcono kunokumane uhlehle bese uvumela umzimba wakho ufike.
- Yehlisa umthwalo. Kuya ngokuthi ukhathele kangakanani, lokho kungasho ukunciphisa kakhulu ukuzilolonga kwakho isikhathi esithile, noma ukuthatha izinsuku zangempela uphumule ngokugcwele. Izimo ezincane zibuya kancane esontweni noma emabili. Ezijulile zingathatha amasonto kuya ezinyangeni, ngakho kungcono zibanjwe kusenesikhathi.
- Vikela ubuthongo bakho. Yilapha ukwakhiwa kabusha kwenzeka khona. Buqaphe njengengxenye yohlelo, ngoba buyiyo.
- Dla ngokwanele. Ukungadli ngokwanele kuyimbangela evamile, ecashile. Uma unciphise ukudla ngenkathi uzilolonga kanzima, lelo gebe liyingxenye yenkinga.
- Qhubeka unyakaza ngobumnene. Ukuphumula ngokugcwele esofeni akuvamile ukudingeka ezimeni ezincane. Ukuhamba okulula noma iseshini elilula, elingasheshi lingakusiza ukululama ngaphandle kokwengeza ingcindezi. Iphuzu ukususa ukucindezeleka, hhayi ukunyamalala ngokuphelele.
Uma ubuya, khuphula kancane kancane futhi wakhe izinsuku zokuphumula ohlelweni kusukela ekuqaleni, hhayi njengomcabango wamuva. Isonto lokuzilolonga elinokululama okuhlosiwe kunqoba isonto lobuqhawe okumele ulisuse.
Nini ukuxhumana nodokotela
Uma ukwehla okuzumayo, okungachazeki ekusebenzeni kufika nokukhathala, ubuhlungu obungapheli, ukugula njalo, noma izinguquko zesimo somoya ezikukhathazayo, khuluma nomhlinzeki wezempilo. Eziningana zalezi zimpawu zingakhomba nakwezinye izinto okufanele ziqinisekiswe ukuthi azikho, njenge-ayoni ephansi, inkinga ye-thyroid, ukutheleleka, noma ukucindezeleka kwengqondo, futhi udokotela angakuhlela lokho. Isimo seCleveland Clinic siyaduduza ngokuba lula: asikho isikhathi esibi sokubona umhlinzeki.
Ukufunda ukufunda lezi zimpawu kungenye yamakhono awusizo kakhulu ongawakha, ngoba kugcina ukunyakaza empilweni yakho isikhathi eside esikhundleni sokugqashuka okujezisayo okuphelayo. Ukuphumula akukhona ukuyeka. Kuwuhhafu wokuzilolonga lapho uqina khona ngempela.
Sources
- Cleveland Clinic, Overtraining Syndrome: Symptoms, Causes & Treatment Options
- National Center for Biotechnology Information, A Review of Overtraining Syndrome: Recognizing the Signs and Symptoms
- PubMed, Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement (ECSS / ACSM)