Pehea e luʻu ai i loko o ka ʻauʻau wai hāmama

Anter

• Nā Pōmaikaʻi o ka ʻauʻau wai hāmama
• Nā Manaʻo ʻAuʻau Wehe-Wae no ka poʻe hoʻomaka
• Ka hoomaopopo ana i na pilikia o ka 'au'au wai hamama
• Nānā no

Manaʻo mau i nā moemoeā o ka pili aloha ʻana iā Flounder a me ka heʻe aloha ʻana i loko o nā nalu Ariel-style? ʻOiai ʻaʻole like ia me ka lilo ʻana i aliʻi wahine ma lalo o ka wai, aia kahi ala e ʻono ai i ke ola hoʻokūkū H2O ma o ka ʻauʻau kai hāmama.

ʻO ka hana, i hana mau ʻia ma nā loko a me nā moana, e piʻi wikiwiki nei i ka kaulana ma ʻEulopa me 4.3 miliona mau kānaka e leʻaleʻa ana i ka wai kai ākea ma UK wale nō. ʻOiai ʻoi aku ka lohi o ka hoihoi i ka US, ʻo ka maʻi maʻi, a me ia, pono e hele i waho i kahi mamao palekana, ua hoʻonui i ka ʻike a me ke komo ʻana. "No laila nui ka poʻe i hana i nā mea a lākou e hiki ai ke hoʻāʻo e ʻimi i ke kino wai," wahi a Catherine Kase, ke poʻo kumu ʻauʻau wai hāmama o ka 'Olumepika no USA Swimming.

Nā Pōmaikaʻi o ka ʻauʻau wai hāmama

ʻO kaʻauʻau ʻana, ma ke ʻano holoʻokoʻa, hele mai me nā tona o ke olakino olakino a me ke olakino noʻonoʻo, akā i ka wā e hele ai i nā laps i ka wai ʻauʻau vs. fre openling-wai, he kaʻe ko ka hope. Hōʻike ka noiʻi i ka ʻauʻau ʻana i ka wai anuanu (ma kahi o 59 ° F / 15 ° C a i lalo paha) pili i ka hoʻohaʻahaʻa hoʻā, nā ʻeha, a me nā hōʻailona depressive, a me ka hoʻomaikaʻi ʻana i ke kahe o ke koko a me ka pale āpau.

Manaʻo ʻia ʻo ka ʻauʻau ʻana i ka wai anuanu e hoʻoikaika i kou mākaukau hoʻokele koʻikoʻi. E noʻonoʻo wale: ke loʻohia ʻoe e kēlā mau temps anuanu, hoʻonā ʻia ka pane hakakā maoli a kou lele kino. No laila, ʻoi aku ka nui o kou ʻauʻau ʻana, ʻoi aku ka nui o kāu aʻo ʻana e pili ana i ka hopena kino o ke kaumaha, no laila e hana ai ʻoe, ma ke ʻano, mākaukau e lawe i nā pilikia nui o ke ola.

"Noʻu nei, he noʻonoʻo nui nō hoʻi ia no ka mea ke komo nei ʻoe i loko o ka wai anuanu, pono ʻoe e nānā i ka manawa a 100 pakeneka i kēia manawa," wahi a Alice Goodridge, ʻauʻau kai wai ākea a hoʻokumu i Swim Wild, he hamama -ʻO ka huiʻauʻau a me ke aʻo wai ma Scotland, UK.

Eia nō naʻe, inā he mea hou ʻoe i ka ʻauʻau wai hāmama, ʻoi aku ka maikaʻi o ke kali ʻana i kekahi manawa ma mua o ka hele pololei ʻana i ka polar plunge. "Inā ʻoe he mea hoʻomaka, mai komo i loko o ka wai ma lalo o 59 ° F (15 ° C)," aʻoaʻo ʻo Victoria Barber, ke kolamu triathlon ma UK a me ka mea ʻauʻau ʻauʻau ākea. (Pili: 10 keu pono o ka ʻauʻau ʻana e komo ana i loko o kaʻauʻau)

Nūhou maikaʻi: nui nō nā pono i ka ʻauʻau ʻana i nā wai mehana. Ua ʻike paha ʻoe ʻo ka hele ʻana i waho ma nā ʻano ʻano like ʻole he mau pono olakino noʻonoʻo, akā ʻo ka hoʻoikaika ʻana i loko a puni ka wai a i ʻole nā ​​wahi uliuli ua ʻike ʻia i nā pae haʻahaʻa o ka cortisol hormone stress, hoʻomaikaʻi maikaʻi i ke ʻano, hoʻomaikaʻi i ka loli o ka puʻuwai, a hana. ʻoi aku ka maikaʻi o ka ʻike o ke ola ʻana.

Hiki ke ʻike ʻia nā pōmaikaʻi o ka ʻauʻau wai hāmama ma waho - me kou ʻili. "ʻO ka wai [ʻoluʻolu] ke kumu o ka vasoconstriction i nā kīʻaha koko o ka maka [a] hoʻemi i ka mumū o ka ʻili, a no laila ke kōkua nei i ka hakakā ʻana i ka ʻulaʻula o ka maka a me ke koʻikoʻi oxidative kaiapuni," wehewehe ʻo Dianni Dai, kauka noho ma Rejuv Lab London.

Eia kekahi, ʻo nā kumu wai maoli, ʻo nā loko, waiwai pinepine i nā minelala e hiki ke loaʻa i nā ʻili o ka ʻili. No ka laʻana, kōkua ka potassium a me ka sodium i ka hoʻoponopono ʻana i ka ʻike wai o nā ʻili ʻili a mālama i ka hydration ʻili maikaʻi loa, a ua ʻike ʻia ka sulfur e hōʻemi i ka mumū a hoʻomaha i ka ʻili, hōʻike ʻo Dai. (Mai poina pono ʻoe i ka pale o ka lā.)

Nā Manaʻo ʻAuʻau Wehe-Wae no ka poʻe hoʻomaka

1. E huli i kahi ʻauʻau kūpono. Ma mua o kou lele pololei ʻana i loko, makemake ʻoe e ʻike i kahi kūpono. E ʻimi i nā wahi i koho ʻia no ka ʻauʻau ʻana, nānā ʻia e kahi kiaʻi ola, a ʻaʻohe pilikia, e like me ka nui o nā ʻōpala a i ʻole nā ​​pōhaku nui.

ʻAʻole maopopo i kahi e hoʻomaka ai? "E nīnau i nā kula ʻauʻau kūloko a i ʻole nā ​​hui e pili ana inā loaʻa iā lākou nā hanana wai hāmama," wahi a Kase. ʻO ka pāpili kaiapili (ʻo ia hoʻi nā pūʻulu Facebook) kahi ala maikaʻi ʻē aʻe e ʻike ai i nā wahi ʻauʻau wai ākea kūloko, me kahi hulina hilinaʻi Google. Inā ʻoe e ʻimi nei e pulu i kou mau wāwae (ʻoiaʻiʻo) me nā poʻe ʻē aʻe no ka launa pū ʻana a i ʻole ka manaʻo palekana, e nānā i ka US Masters Swimming pūnaewele no nā hanana e hiki mai ana a i ʻole ka US Open-Water Swimming page no nā manaʻo wahi like ʻole.

2. E koho pono i kou lole. ʻO kekahi o nā hewa rookie nui loa me ka ʻauʻau wai hāmama i kāu koho ʻauʻau kai. Inā ʻaʻole hiki iā ʻoe ke koho, ʻaʻole kēia ka manawa no kāu bikini triangle - ʻo ka ʻaoʻao ʻē aʻe. ʻO ka lole wai (ʻo ia hoʻi, he jumpsuit holoʻokoʻa i hana ʻia me ka neoprene) hāʻawi i ka pale maikaʻi loa mai nā kumu, ʻoiai inā he anuanu ka wai. Pono ʻo ia e ʻoluʻolu a makemake paha i kahi wīwī no ka holo ʻana, akā hiki iā ʻoe ke hoʻoneʻe manuahi i kou mau lima a me kou mau wāwae. ʻAʻole pono ʻoe e hoʻolilo i hoʻokahi ton i loko o kahi lole wai kiʻekiʻe. He mau hale kūʻai ka nui o nā kūlanakauhale wai e hiki ai iā ʻoe ke hoʻolimalima i kahi lole no ka lā, wahi a Goodridge. (Pili: Nāʻauʻau kai nani hiki iā ʻoe ke hana i waho)

No kou mau wāwae, e noʻonoʻo pahaʻoe i ke kauʻana i nā lola, no ka mea hiki i kēia mau "flipers" ke kōkua i ka hoʻonuiʻana i ke kūlana o ke kino a me ke kiʻi i ke kai. ʻO kahi ʻē aʻe, hāʻawi nā pūkuʻu ʻauʻau neoprene i ka mahanahana, ka paʻa hou, a me ka pale ʻana i ka hele wāwae ʻole. Ua like kēia me nā kāmaʻa kāmaʻa huki huki akā he lahilahi a maʻalahi hoʻi, no laila, ʻaʻohe pilikia.

3. Mai poina e pumehana. E like me kāu e hoʻomaʻamaʻa ai, makemake ʻoe e hoʻomaʻamaʻa pono ma mua o ka ʻauʻau wai ākea e hoʻonui i ka mahana o kou kino, a "kōkua e hōʻemi i ka haʻalulu o ke anu," wahi a Kase.

E holo mālie i loko o ka wai, a mai lele a luʻu paha i loko. ʻOi loa inā hoʻopaʻa inoa ʻia ka wai ma ke ʻano he 'anuanu' (emi ma lalo o 59°F), hiki i ka hoʻoinu ʻana iā ʻoe iho ke loaʻa ka hopena nui i ka noʻonoʻo. a kino - no ka paʻakikī e noʻonoʻo ai iā ʻoe iho. ʻO ka wehe ʻana i ke kino i ka wai anuanu hiki ke hoʻoulu i nā pilikia mai ka piʻi ʻana o ka adrenaline a me ka hyperventilation i ka ʻiʻo spasms a, i nā hihia koʻikoʻi, hiki i ka hōʻeha puʻuwai; ʻoiai ke kaʻe ʻana o nā kīʻaha koko, piʻi ke koko, a kau ʻia ka naʻau ma lalo o ke kaumaha nui. (Pēlā, inā loaʻa iā ʻoe kahi maʻi e pili ana i ka puʻuwai a i ʻole ke kahe ʻana, e kamaʻilio me kāu kauka ma mua o ka hoʻāʻo ʻana e ʻauʻau i ka wai hāmama.) ʻO ka hoʻohaʻahaʻa ʻana i loko o ka wai e hāʻawi i kou kino i ka ʻoluʻolu (a me ka noʻonoʻo) kahi manawa e hoʻomaʻamaʻa ai.

4. E noʻonoʻo i kāu koho hahau. Mākaukau e ʻauʻau? E noʻonoʻo i ka pale umauma, he mea maikaʻi loa ia no nā mea hou, ʻoiai "loaʻa iā ʻoe ka ʻike piha a pale i ka hoʻokomo ʻana i kou maka, ʻo ia ka mea maikaʻi loa i kekahi manawa!" wahi a Goodridge. ʻO ka mea maikaʻi, ʻaʻohe ala hewa e hana ai, no laila hiki iā ʻoe ke hele wale me kāu koho ʻana, wahi a Kase. "Manaʻo wau ʻo ia ka mea nani e pili ana i ka wai hāmama - ʻaʻohe maoli nā palena," hoʻohui ʻo ia. (E pili ana: Ke alakaʻi a ka poʻe hoʻomaka i nā ʻauʻau like ʻole)

ʻO kēlā me kēia hahau āu e koho ai, he mea nui e hoʻomanaʻo i ka ʻauʻau ʻana i ka wai ākea he ʻokoʻa loa ia mai nā hoe maʻalahi i ka wai ʻauʻau. "ʻAʻole hele mai ia ma ke ʻano kūlohelohe, a ʻaʻole ia i kaohi ʻia," wahi a Kase. No laila e koho i kahi ʻenehana kahi āu e ikaika ai.

5. E ʻike i kāu mau palena. ʻOiai inā ua ʻauʻau ʻoe no kekahi manawa, mai lele i kahi mamao loa. "E ʻauʻau mau ʻoe i kahakai," wahi a Goodridge. "Inā ʻaʻole ia he hanana i hoʻonohonoho ʻia a loaʻa nā kayak palekana [nā kayak liʻiliʻi hoʻokahi kanaka e noho kokoke ana i ka poʻe ʻauʻau inā makemake lākou i ke kōkua], ʻoi aku ka palekana o ka ʻauʻau ʻana ʻaʻole mamao loa." A hoʻomanaʻo e hiki i ka meaʻauʻau ikaika loa ke loaʻa ka cramp, hoʻohui ʻo ia. Hiki i ka cramping ke kumu i ka hikiwawe a, i kekahi mau hihia, ʻeha loa - kahi mea weliweli inā ʻaʻole hiki iā ʻoe ke hoʻomau i ka ʻauʻau ʻana ma ke ʻano hopena.

Eia kekahi, he kī nui e hoʻomanaʻo i ka loaʻa ʻole o ka papakū o nā papakū o ka wai hāmama - no laila mai hilinaʻi i ka hiki ke hoʻopā i ka lalo. "ʻAʻole paʻa ia, piʻi i luna a i lalo," wehewehe ʻo Barber. "Hoʻokahi kekona hiki iā ʻoe ke hoʻopā i ka honua a i ka nalo aʻe e nalo." (E pili ana: ʻO nā haʻuki ʻauʻau maikaʻi loa no kēlā me kēia pae hoʻoikaika kino)

6. Kāwele iā ASAP. Ke hoʻopau ʻoe, e hoʻolilo i ka mahana i mea nui. Wehe i ka lole pulu ASAP a loaʻa i kahi kāwele mānoanoa a me nā puʻupuʻu hou i ka mākaukau. "Makemake au i ka loaʻa ʻana o kahi thermos me ke kokoleka wela a i ʻole ke kī ke hele au i waho o ka wai," wahi a Kase.E noʻonoʻo he ala maikaʻi ia e uku ai iā ʻoe iho a me kou kino no kēlā hana paʻakikī.

Ka hoomaopopo ana i na pilikia o ka 'au'au wai hamama

I ka hele ʻana mai o ka ʻauʻau ʻana me kāna mau pōpilikia ponoʻī, ʻaʻole ia he mea kupanaha i ka hele ʻana i waho i ka wai ākea e hāʻawi i nā pōʻino hou aʻe. Eia kekahi mau ʻōlelo hoʻomanaʻo palekana e hiki ke kōkua iā ʻoe e hoʻomāhuahua i kāu ʻike ʻauʻau - a hopu paha i ka bug triathlon.

1. E ʻike i kāu pae ʻauʻau. Me nā mea hou o ka kānalua (ʻo ia nā kahe a me nā ʻano o ke aniau) ʻaʻole pono ʻoe e lele i loko o ka wai hāmama ke ʻole ʻoe he ʻauʻau mākaukau. Akā he aha ke ʻano o ka 'mākaukau'? Hōʻike ka Water Safe USA i kekahi mau mea nui, e like me ka ʻike ʻana i kāu palena, hiki ke komo palekana i ka wai e hele ma luna o kou poʻo a kū hou i luna, a me ke kaohi kūleʻa ʻana i kou hanu ʻana i ka ʻau ʻana no 25 mau iwilei.

ʻO ia hoʻi ke kumu i ʻōlelo ai ʻo Barber e "loaʻa i kekahi ʻano o ke aʻo ʻana ma mua o ka hana ʻana. - hiki nō. He ʻauʻauʻau maikaʻi maoli paha ʻoe, akā i ka wai hāmama, ʻaʻole hiki iā ʻoe ke ʻike i ka lalo, manaʻo ʻoe e kaohi ʻia i loko o kahi kapa komo, anuanu ... hiki i kēlā mau mea liʻiliʻi āpau ke hoʻonāukiuki i ka hopohopo. "

2. Mai ʻauʻau wale. Inā ʻoe e hele pū me kāu hoaaloha a i ʻole hui kūloko, e hōʻoia e hele mau ʻoe me kekahi kanaka ʻē aʻe; hiki ke hoʻololi koke i ke kaiapuni, a ʻaʻole makemake ʻoe e hemo wale ʻia ʻoe. Inā ʻaʻole ʻauʻau kāu pal me ʻoe, e kū lākou ma kahakai kahi e ʻike maopopo ai lākou iā ʻoe. (Pili: ʻO kāu Papa Hoʻolālā Mini-Triathlon no nā Mea Hoʻomaka)

"E ʻōlelo wau ua maikaʻi kekahi ma ka panakō e like me kekahi i loko o ka wai no ka mea hiki iā lākou ke kāhea no ke kōkua," wahi a Barber. Inā ʻo ʻoe ka mākaʻikaʻi, "ʻaʻole loa e komo i loko a hoʻāʻo e kōkua i kahi mea i pilikia. ʻO ia ke kānāwai hoʻokahi. ʻOi aku ka nui o ka manawa e hoʻomoe ai lākou iā ʻoe i loko o kahi kūlana hopohopo a huki iā ʻoe ma lalo o ka wai," wahi āna. heluhelu e pili ana i kēia mau ʻeono e kōkua i kekahi i loko o ka wai e pilikia nei mai The Royal Life Saving Society ma mua o ka hele ʻana i waho.

3. E makaala i kou puni. Pono ʻoe e noʻonoʻo mau i nā poʻe ʻē aʻe ma ka wai - nā mea ʻauʻau, nā kayak, nā waʻa, nā hoe waʻa, a me nā mea kūlohelohe e like me nā pōhaku a me nā holoholona hihiu, wahi a Goodridge. Hiki i kēia mau mea ke waiho i kahi weliweli i kou palekana a me kou olakino, no laila e pale i nā wahi pīhoihoi a weliweli paha inā ʻaʻole ʻoe e hilinaʻi, a ʻauʻau paha i nā wahi i kuhikuhi ʻia e hoʻopili ʻia i nā moku a me nā hana wai ʻē aʻe.

Aia kekahi mau kapuwai i hiki iā ʻoe ke lawe e kōkua iā ʻoe e kū i waho i nā poʻe ʻē aʻe e kokoke ana pū kekahi. "Hoʻokomo mau au i ka pāpale ʻauʻau ʻoniʻoni - he mea kupanaha ke ʻano o ka hui ʻana o ke kanaka i ka pāpale neoprene ʻeleʻele a me ka lole wai wai, ʻoiai ma nā loko," wahi a Goodridge.

Hiki iā ʻoe ke komo i kahi lana lana "ʻO ka mea nui ke huki nei ʻoe iā ia ma hope ou, aia ma luna o kou mau wāwae," wehewehe ʻo Goodridge. ʻAʻole ia e hoʻopilikia i kāu ʻauʻau ʻana, a "e ʻike nui ʻia ʻoe."

Eia kekahi, e nānā i nā pae ʻāina. Me nā lepa a me nā paia e kuhikuhi ai i kou mamao, e nānā i nā māka ʻē aʻe. "Ke ʻauʻau ʻoe, maʻalahi ka huikau a noʻonoʻo, 'Ma hea wau i hoʻomaka ai?'" wahi a Kase. Hoʻomaopopo i kekahi mea nui, e like me ka hale a i ʻole ka hale mālama ola.

4. E nānā i ka wai ma mua o ka manawa. "I kēlā me kēia manawa ke komo ʻoe i loko o kahi wai hāmama, makemake ʻoe e nānā i ka maikaʻi a me ka mahana," wahi a Kase, me ka ʻōlelo ʻana ua hiki iā ʻoe ke noi i kahi kiaʻi ola e pili ana i kēia mau mea inā aia kekahi i kēia manawa. (Pili: Pehea wau i hoʻomau ai e kaomi i kaʻu mau palena ʻoiai ma hope o ka pau ʻana o kaʻu ʻoihana ʻauʻau)

ʻOiai he lā wela, ʻoi aku ka maʻalili o ka wai i ka hoʻohālikelike ʻana i ka ea - a e ʻike pono ʻoe i ka ʻokoʻa inā maʻa ʻoe i ka ʻauʻau i loko o nā loko ʻauʻau wela.

ʻAʻohe chlorine e pepehi i nā bacteria i loko o ka wai, ʻo ia hoʻi ke piʻi nui nei ʻoe i ka hoʻomohala ʻana i kahi ʻōpū o ka ʻōpū, a i ʻole ka maʻi o ka maka, pepeiao, ʻili, a i ʻole ʻōnaehana hanu. No laila, pono ʻoe e hōʻalo i ka ʻauʻau ʻana i ka wai ākea inā he ʻoki ākea a ʻeha paha ʻoe, no ka mea he maʻalahi kēia i ke komo ʻana o nā bacteria i loko o ke kino a hana i ka maʻi.

Hāʻawi nā kikowaena no ka mālama ʻana i ka maʻi a me ka pale ʻana i kahi loiloi e like me ka wai a me ka papa inoa o nā kumu ʻē aʻe e noʻonoʻo ai. Aia nō. aia kekahi mau kiko āu e ʻau ʻole ai, e like me nā puka wai - nā kahawai e lawe i ka wai kahe mai nā alanui a i loko o ka loko a i ʻole ka muliwai a "e hoʻowahāwahā ʻia me ka ʻaila, ka ʻaila, diesel, kēlā ʻano mea," ʻo ia ʻo Barber.

Nānā no