Ukuba ubaleka imayile ngaphantsi kwemizuzu eli-12 wenza kakuhle. Ukuba ukhona ukubaleka imayile ngemizuzu esi-8 wenza kakuhle kakhulu (into efana ne-25% ephezulu yelizwe yokufaneleka). Kuphela ziimbaleki ezikumgangatho ophezulu ezinokwenza imayile ngaphantsi kwemizuzu emi-5.
Ngokufanayo, Ikhawuleza kangakanani i-mayile yemizuzu esi-8? Ngaloo ndlela ngemizuzu esi-8 ngemayile ungabaleka Iimayile ezi-7.5 ngeyure. Enye indlela yokutsho ukuba sisantya sakho yi-7.5 yeemayile ngeyure.
Leliphi ixesha elilungileyo lemayile enye? Imbaleki engakhuphisaniyo, ekwimilo ngokwentelekiso idla ngokugqibezela imayile enye malunga nemizuzu eli-9 ukuya kweli-10, kwi-avareji. Ukuba umtsha ukubaleka, ungabaleka imayile enye ukusondela kwimizuzu eli-12 ukuya kweli-15 njengoko usakha unyamezelo. Iimbaleki ze-Elite zemarathon zibaleka umndilili kwimizuzu emi-4 ukuya kwemi-5.
Ngaba kunzima ukubaleka imayile ngemizuzu esi-8? Awuzinyanzeli kwaphela ngolo hlobo lomzamo. Kwakhona, imayile kwimizuzu eyi-8 ikhawuleza kakhulu. Akunzima kakhulu, kodwa kunokuba lucelomngeni kumntu ongenzanga kakhulu ukubaleka. Eyona ndlela yokuphucula ixesha lakho, ngokokubona kwam, kukwenza izinto ngamaxesha athile.
Okwesibini Lithini ixesha lemayile lika-Usain Bolt? Oko kuthetha ukuba isantya sikaBolt ngexesha lerekhodi lakhe lehlabathi laliyi-10.44 yeemitha ngomzuzwana. Kuba abantu abaninzi beqhelene neemoto kunye nesantya sesantya, kunokuba luncedo ngakumbi ukucinga ngoku malunga neekhilomitha ngeyure okanye imayile ngeyure: 37.58 okanye 23.35, ngokulandelanayo.
Ingaba ukubaleka imayile yemizuzu esi-8 kunzima?
Kwakhona, imayile kwimizuzu eyi-8 ikhawuleza kakhulu. Akunzima kakhulu, kodwa kunokuba lucelomngeni kumntu ongenzanga kakhulu ukubaleka. Eyona ndlela yokuphucula ixesha lakho, ngokokubona kwam, kukwenza izinto ngamaxesha athile.
ngoko Ingaba ukubaleka imayile enye ngosuku kulungile? Ngokwesayensi yezonyango, ukuba ubaleka imayile yonke imihla, une: 1Ipesenti esezantsi yomngcipheko womhlaza wommizo, 27% umngcipheko ophantsi womhlaza wesibindi, iipesenti ezingama-26 umngcipheko ophantsi womhlaza wemiphunga, umngcipheko ophantsi wama-23% womhlaza wezintso, umngcipheko ophantsi nge-16% womhlaza wekolon, kunye ne-10% lomngcipheko ophantsi womhlaza webele.
Ngaba u-Usain Bolt angabaleka imayile enye? Ummeli ka-Usain Bolt uqinisekisa iMbaleki Akazange abaleke iMayile.
Ngaba imizuzu emi-6 Lixesha elilungileyo lemayile?
Ukubaleka i-6 yemizuzu yeemayile iqatshelwe njengovavanyo lokwenyani lwembaleki yokuzonwabisa. Iyakhawuleza, kodwa ayikhawulezi. Kwaye, ukuba kunikwe intando kunye nokuzinikela, abaninzi banokuphumelela. Imayile ngumgama omhle.
Ingaba imizuzu esi-7 ilungile kwimayile enye? Ngoko ke imizuzu esi-7 imayile enye ithetha ulungile ngokuphakathi. Ayiloxesha limnandi, kodwa ulunge ngakumbi kunobuninzi beminyaka yakho. Njengenye inqaku lokuthelekisa, ixesha lam lemayile xa ndandineminyaka engama-50 lalimalunga ne-6:20, kwaye andiwuqeqesheli loo mgama. Ndaqhubeka ndijikeleza isantya se-7:20 kwi-half-marathon (iikhilomitha ezili-13).
Zingaphi iikhalori ezitshiswe yimayile yemizuzu esi-8?
Ukunyusa isantya kunye nokuqina kwakho kufuna ioksijini eninzi, eyonyusa ukutshisa kwekhalori yakho. Thelekisa isantya semayile semizuzu eli-10, esitshisa iikhalori ezingama-624 ngeyure, ukuya kwisantya semayile semizuzu esi-8, esitshisayo. Iikhalori ezingama-751 ngeyure.
Ingaba ukubaleka imayile ngemizuzu esi-7 kulungile? Ngoko ke imizuzu esi-7 imayile enye ithetha ulungile ngokuphakathi. Ayiloxesha limnandi, kodwa ulunge ngakumbi kunobuninzi beminyaka yakho. Ukuba ubungena emkhosini wase-US uneminyaka eli-18 ubudala, ubuya kulindeleka ukuba ubaleke iimayile ezi-2 ngaphantsi kwemizuzu eli-16.
Ngaba kunokwenzeka ukuba ube nemizuzu emi-3 yemayile?
Hayi. Irekhodi lehlabathi kwimayile lehlile ukusuka ku-3:59.4 ngo-1954 nguRoger Bannister ukuya malunga ne-3:45 kwiminyaka engama-60. Umzimba umiselwe ukuba uqhube i-aerobically kwimisitho yomgama kwaye emva koko i-anaerobic metabolism ithatha indawo. Ingxaki yi-anaerobic (ngaphandle kweoksijini) ayisebenzi kakuhle xa kuthelekiswa ne-aerobic metabolism.
Ngaba kufuneka ndibaleke imayile yonke imihla?
Impendulo emfutshane: EWE. Impendulo ende: Ukubaleka imayile ngosuku kunokuba kulungele wena, kungakhathaliseki ukuba ulwalamano lwakho lwangoku lunjani ngokubaleka. Ukuba ungumntu oqalayo osokolayo ukubona iziphumo, ukubaleka kwemihla ngemihla kunokuba lithuba lakho lokubona utyando oluqhubekayo kwaye likuse apho ufuna ukuba khona.
Ingaba imayile eyi-6 yemizuzu ilungile? Ukubaleka i-6 yemizuzu yeemayile iqatshelwe njengovavanyo lokwenyani lwembaleki yokuzonwabisa. Iyakhawuleza, kodwa ayikhawulezi. Kwaye, ukuba kunikwe intando kunye nokuzinikela, abaninzi banokuphumelela. Imayile ngumgama omhle.
Ngaba ukhona umntu onokubaleka i-8 yemizuzu yeemayile? Isantya sihlala singanakwa, kodwa yeyona nto ibaluleke kakhulu ekusebenzeni ngokukhuselekileyo. Ukuba ubaleka ngokucothayo, kukho ithuba elihle lokuba ubaleka ngokutyibilika. Wonke umntu kufuneka akwazi ukubaleka imayile kwimizuzu esi-8 ngefom efanelekileyo, kwaye njengomqeqeshi, le yimfuneko yam kubaxhasi ukuba baqhubeke kwimayile.
Zingaphi iikhalori ozitshisayo xa uhamba ngemizuzu eyi-8 yemayile?
Ukunyusa isantya kunye nokuqina kwakho kufuna ioksijini eninzi, eyonyusa ukutshisa kwekhalori yakho. Thelekisa isantya semayile semizuzu eli-10, esitshisa iikhalori ezingama-624 ngeyure, ukuya kwisantya semayile semizuzu esi-8, esitshisayo. Iikhalori ezingama-751 ngeyure.
Ungahamba i-8 lemayile yemizuzu? Akwenzeki ukuba UHAMBA imayile ngemizuzu esi-8 okanye ngaphantsi. Imayile yemizuzu eyi-8 yi-7.5 MPH. Luhambo olukhawulezayo olo, ubuya kuba ubaleka. Ngokuqinisekileyo umntu unokubaleka imayile kwimizuzu esi-8 nangona kunjalo.
Ngaba ukubaleka kungakunika i-abs?
Ngelixa iimbaleki ezininzi zingabalekisi kuphela ukufumana i-abs okanye ithoni yomzimba wazo, kunokuba sisibonelelo esihle semidlalo. Ngelixa ukuqhuba ngokuyintloko kukuzilolonga kwe-cardio, kuko iyomeleza kwaye ivakalise imisipha emininzi emzimbeni wakho, kubandakanya ukungabikho kwakho.
Ngaba ukubaleka ithoni imilenze? Ukubaleka kunokukunceda ukuba uqingqe umva wakho ngokuxhomekeke kuhlobo lokubaleka olwenzayo. …Ukubaleka iithagethi ikakhulu imilenze yakho kunye neempundu. Izihlunu ezisetyenziselwa ukukunika amandla ngokubaleka kwakho zii-quadriceps, i-hamstrings, amathole kunye ne-glutes. Ukubaleka rhoqo kuya kukufumana ithoni, umzimba ofanelekileyo kubandakanya i-butt eqinile.
Yintoni ubuso bembaleki?
“Ubuso bembaleki,” njengoko bubizwa njalo, ligama abanye abantu basebenzisa ukuchaza indlela ubuso obunokujonga ngayo emva kweminyaka emininzi bebaleka. Kwaye ngelixa inkangeleko yolusu lwakho inokutshintsha ngenxa yezinto ezahlukeneyo, ukubaleka akubangeli ukuba ubuso bakho bujonge ngale ndlela.
Ingabaleka kangakanani ingwenkala imayile? Iingwenkala ziyakwazi ukugcina isantya sazo esipheleleyo sokubaleka malunga ne-1/4 yeemayile, kodwa zingaphezulu 60 mph ngelo xesha. Ngoko ke ngokwethiyori ukuba inokugcina isantya esiphezulu semayile, ingabaleka imayile ngaphantsi komzuzu omnye.
Ngaba kuyenzeka ukubaleka imayile?
Kufuphi, imayile inzima. Kumalunga nemizuzu emi-4–7 kuninzi lweembaleki kumbaleko ophantsi, olawulwayo. Eso sisakhono esifuna inkqubo yoqeqesho eqatha.