Nau mai ki konei, he pou ā-wiki e taea ai e ngā kaipānui te tuku pātai hauora o ia rā mō ngā mea katoa mai i te pūtaiao o te mate pāwera ki ngā mea ngaro.
mō te mamae o te tuara. Ka tātarihia e Julia Belluz ngā rangahau, ka kōrero tahi me ngā tohunga o te ao kia kitea ai me pēhea te āwhina a te pūtaiao i a tātou kia ora harikoa ake, kia ora hoki
ngā oranga hauora ake.
Is omaHe pai ake te whakakori tinana i te hikoi, i te mea ka nui ake ngā whara ka pā mai i te oma?
I Vox, e noho tata ana ia ki te kairīpoata hauora a Sarah Kliff, e whakangungu ana mō ngā haurua-maratona me ngā triathlon, he momo noho noa iho e waiho ana e te nuinga o te tangata mō te hoko kai. Engari
I pāngia hoki a Sarah e te plantar fasciitis me te whati o te uaua. I ētahi wā, ka hikoi haere ia i roto i ngā hu oma mō ngā marama nā te mea ka mamae hoki ngā mea katoa.
he nui, ā, i mauria anō hoki he whitiki kikorangi nui ki tōna waewae maui hei āwhina i te ārai i ngā kapiti iti o ngā wheua o tōna waewae i puta mai i te nui rawa o te pakaru me te kakahu.
He tauira tino pai a Sarah i roto i ngā āhuatanga maha, hei whakaaroaro mō ngā painga me ngā mōrearea o te oma, kaua ki te hikoi. He nui ake ngā painga hauora o te oma i te
te hikoi (he tino ora a Sarah), engari he nui ake te mōrearea o te whara (tirohia te whitiki waewae o Sarah).
Nō reira, ko tēhea pānga te mea nui? Hei kimi i tēnā, i rapu tuatahi ia i ngā "whakamātautau whakahaere matapōkere" me ngā "arotake pūnaha" mōoma, te hikoi, me te whakakori tinana
iPubMedhauora (he pūkaha rapu kore utu mō te rangahau hauora) me roto iGoogle Scholar.I hiahia ahau kia kite i ngā taunakitanga kounga teitei rawa atu — ngā whakamātautau me ngā arotake
tepaerewa koura— i kōrero mō ngā mōrearea me ngā painga o ēnei momo whakakori tinana e rua.
NGĀ MEA E PĀ ANAHe tino uaua rawa te whakakori tinana nā tātou. Anei me pēhea te mahi tika.
I tino kitea tonutia ka nui ake ngā whara ka pā mai i te oma, ā, ka piki ake te mōrearea ina kaha haere ngā kaupapa oma. Kua kitea e ngā rangahau he maha ngā whara ka pā mai i te oma.
he nui ake ngā whara i ngā kaihīkoi (i kitea i roto i tētahi rangahau he 25 ōrau te nui ake o te tūponotanga o ngā whara i ngā tāne taitamariki e oma ana, e oma tere ana rānei i ngā kaihīkoi), ā,
he nui ake te mōrearea o ngā kaihīkoi ultramarathon. Ko ngā whara matua e pā ana ki te oma ko te tibia stress syndrome, ngā whara o te Achilles tendon, me te plantar fasciitis.
I te katoa, neke atu i te haurua o te hunga e oma ana ka pāngia e tētahi momo whara, ko te ōrau o te hunga hikoi ka whara tata ki te 1.
ōrau. He mea whakamīharo, te āhua nei ka taea e koe te hikoi mutunga kore me te kore e nui ake te mōrearea o te whara i a koe anō.
Kāore e miharo te mamae o te tangata i te oma. E ai ki tēnei rangahau, "Ka puta i te oma ngā kaha tauhohenga whenua e tata ana ki te 2.5 ngā wā o te tinana."
taumaha, ko te kaha tauhohenga whenua i te wā e hikoi ana kei roto i te awhe o te 1.2 ngā wā o te taumaha o te tinana.” He nui ake hoki te tūponotanga ka tūtuki koe, ka hinga hoki i a koeomai a koe
i te wā e hikoi ana.
I ako anō ia mō ētahi o ngā painga hauora whakamiharo o te tere haere: Ahakoa e rima ki te tekau meneti ia rā o te oma tere i te 6 maero ia hāora ka taea te whakaiti i te
te mōrearea o te mate mai i te mate manawa me ētahi atu take. Kua kitea he roa ake te ora o te hunga oma i te hunga kāore e oma ahakoa kua whakatikatikaina mō ētahi atu āhuatanga
— he rerekētanga o te 3.8 tau mō ngā tāne, me te 4.7 tau mō ngā wāhine.
Ahakoa rā, kua kitea e ngā rangahau he nui ngā painga hauora o te hikoi. E kī ana ētahi rangahau ka taea e koe te whakaroa i tō oranga me te ārai i te mate.
mā te hikoi noa iho — ā, ka nui haere, ka pai ake.
Ahakoa he whakamārama tēnei rangahau katoa, kāore i puta he whakatau mārama mō te pai ake o te oma, te hikoi rānei mōu. Nō reira i pātai atu ahau ki ētahi o ngā
ngā kairangahau matua o te ao i tēnei mara. Ko tā rātou whakatau? Me whai whakaaro koe ki ngā painga.
"Mā te oma i te āhua taurite ka roa ake te ora i te hikoi," te kī a Peter Schnohr, he tohunga ngakau kua rangahau i ngā āhuatanga maha o te whakakori tinana me te
hauora. Ko te kupu matua i reira ko "āhua noa." I whakatūpato a Schnohr mō ngā rangahau hou e whakaatu ana ko te mahi i te nuinga o ngā mahi whakapakari tinana mō te wā roa (pērā i te triathlon
(whakangungu) ka arahi pea ki ngā raruraru ngākau. I te nuinga, he hononga āhua-U kei waenganui i te oma me te mate, e ai ki tāna. Kāore te iti rawa e whai hua mō te hauora, engari he nui hoki
he nui pea ka kino.
"Ko te tikanga tino pai ko te oma e rua ki te toru ngā rā i te wiki, i te tere puhoi, i te tere noa rānei"
"Ko te [tikanga] tino pai ko te oma e rua ki te toru ngā rā ia wiki, i te tere puhoi, i te tere toharite rānei," te tohutohu a Schnohr. "Ko te oma i ia rā, i te tere tere, he nui ake
"Kāore i te tino pai te neke atu i te 4 hāora ia wiki." Ā, mō te hunga kāore e pai ki te oma, i kī ia, "Mā te hikoi tere, kaua e puhoi, ka roa ake te ora. Kāore au e mōhio e hia."
I kī te kairangahau Tatimana a Luiz Carlos Hespanhol, ko te tikanga whānui, he pai ake ngā painga hauora o te oma i te hikoi. Mā tēnei rangahau, mō
hei tauira, i kitea he rite te pai o te oma i te rima meneti i te rā ki te 15 meneti o te hikoi. I kī anō a Hespanhol i muri i te kotahi tau owhakangungue rua hāora noa iho
wiki, ka whakaitihia te taumaha o ngā kai-oma, ka whakaitihia te ngako o te tinana, ka whakaitihia te tere o te manawa o te hunga e okioki ana, ā, ka whakahekehia hoki te nui o ngā triglycerides i roto i te toto (te ngako i roto i te toto). Tērā anō hoki
ngā taunakitanga e pā pai ana te oma ki te ahotea, te pouri, me te riri.
Ahakoa rā, ehara a Hespanhol i te tino tautoko i te oma. E ai ki tāna, he rite tonu ngā painga o te hikoi pai. Nō reira, mō te oma me te hikoi, he tino
kei runga i ō uara me ō manakohanga: "Ka taea e te tangata te whiriwhiri i te hikoi hei utu mō te oma hei momo mahi tinana i runga i ngā tūponotanga whara, nā te mea ko te hikoi te mea nui."
"he iti ake te mōrearea i te oma," tana whakamārama. Tērā rānei: "Ka taea e te tangata te whiriwhiri i te oma nā te mea he nui ake ngā painga hauora, ā, ka tere ake te puta mai, i roto i te wā poto ake o
wā.”
Hei whakarāpopototanga: Ka pai ake te hauora o te oma i te hikoi, ā, he nui ake ngā painga hauora mō ia wā e pau ana. Ahakoa he iti noa te
He nui ake te mōrearea o te whara i te oma i te hikoi. Ā, he maha ngā wā ka kino te oma (arā, te whakangungu ultramarathon), engari kāore e pērā te āhua mō te hikoi.
Kei hea tātou e waiho ana i tēnei? Te āhua nei i whakaae katoa ngā kairangahau whakakori tinana ki tētahi mea: ko te mahi whakakori tinana pai rawa atu ko tāu e mahi ai. Nō reira, ko te whakautu
ki te pātai mō te oma me te hikoi, tera pea ka rerekē i ia tangata, i ia tangata. Ki te pai ake koe ki tētahi i tētahi, me pupuri tonu ki tēnā. Ā, ki te meatonukāore e taea te whakatau,
Nā Hespanhol tēnei i whakaaro: "He aha e kore ai e mahi i ngā mea e rua — te oma me te hikoi — kia pai ai te mahi i ia mea?"
Wā tuku: Maehe-19-2021
