Worananan Ayyuka na 2 waɗanda ke Saurin tsufa a matakin Selula

Wadatacce

• Cikakken bayani game da binciken
• Fara aikin yau da kullun na sada zumunci

Ari, yadda za a juya kowane motsa jiki zuwa motsa jiki na HIIT.

Sabon bincike ya gano cewa a saman dukkan wasu fa'idodi na kiwon lafiya da kuka riga kuka sani game da motsa jiki, zai iya taimakawa tsufa, suma.

Amma ba dukkanin motsa jiki ake halitta daidai ba - aƙalla bisa ga sabon binciken a cikin Jaridar Zuciya ta Turai.

Dangane da wannan binciken, yakamata ku ƙara juriya da horo na tazara mai ƙarfi (HIIT) a ayyukanku. Wadannan darussan suna sanya bugun zuciyar ka kuma yana iya sa kwayar ka karami na tsawon lokaci. Masu binciken sun ƙaddara hakan ta hanyar auna sifofin a ƙarshen chromosomes, waɗanda ake kira telomeres.

Godiya ga tsofaffin bincike, mun san cewa telomeres ɗinmu sun fara raguwa yayin da muke tsufa. Hakanan, tsofaffi waɗanda ke da telomeres mafi tsayi ba sa fuskantar tsufa na jijiyoyin jiki kamar sauri kamar mutanen da ke da gajeru. Wannan yana nufin cewa jijiyoyin su gabaɗaya suna cikin yanayi mai kyau kuma basu da haɗarin yanayi kamar cututtukan zuciya da bugun jini.

Cikakken bayani game da binciken

• Binciken ya bi mutane 124 da suka motsa jiki na mintina 45, sau uku a mako, tsawon makonni 26.
• Wadanda suka halarci taron sun kasu kashi hudu: kungiyar aerobic (ci gaba da gudana), kungiyar HIIT (shirin 4 × 4 na tazara), kungiyar gwagwarmaya (atisaye kan injina guda takwas), da kungiyar kulawa (ba motsa jiki kwata-kwata).
• A ƙarshen makonni 26, waɗanda ke cikin iko da ƙungiyoyin adawa ba su da canji a tsawon telomere. Koyaya, waɗanda ke cikin ƙungiyoyin aerobic da HIIT sun ga haɓakar "ninki biyu" a tsayi.

Masu binciken sun kuma gano cewa mutanen da ke cikin ƙungiyoyin aerobic da HIIT sun sami ƙarin aikin telomerase. Wannan shine aikin da ya haifar da chromosomes su tsawaita.

Ya kamata a lura da abubuwa da yawa game da wannan binciken:

• Ba ta auna fa'idodi na numfashi ba, wanda shine abin da ke ba ku damar iska yayin da kuke hawa saitin matakala.
• Tsawon Telomere ba shine kawai abin da ke haifar da tsufa ba.

Hakanan ba zai zama daidai ba idan aka ce aikin motsa jiki ne ko motsa jiki na HIIT shi kaɗai ke haifar da wannan canjin cikin abubuwan tsufa masu lafiya. Wadannan darussan suna taimakawa wajen taka rawa wajen motsa sinadarin nitrous, wanda ke taimakawa kiyaye mitochondria lafiya da kuma kiyaye hanyoyin fada-ko-jirgin a jikinka.

Duk da cewa binciken bai sami amfanin tsufa daga horo na juriya ba, hakan ba yana nufin babu wata fa’ida ga ɗaukar nauyi ba. Yayin da kuka tsufa, jikinku zai ragu da ƙwayar tsoka. Wannan na iya kara haɗarin ku don:

• faduwa
• karaya
• aiki mara kyau
• osteoporosis
• mutuwa

Idan wani abu, bi da wannan binciken a matsayin tunatarwa don kiyaye daidaitaccen tsarin motsa jiki. Gwada haɗakar motsa jiki da juriya: Gudu a ranar Talata kuma ɗaga nauyi a ranar Alhamis.

Fara aikin yau da kullun na sada zumunci

Idan baku taɓa kasancewa aficionado na motsa jiki ba, motsa jiki da motsa jiki na HIIT hanya ce mai kyau don farawa. Bayan duk wannan, binciken ya ga ci gaba a cikin telomere na tsawon mahalarta ko da kuwa ba shi da ƙoshin lafiya. Tukwici: Kusan kowane motsa jiki na iya zama motsa jiki na HIIT kawai ta ƙirƙirar tazara na ƙarfi.

HIIT ya ƙunshi ɗan gajeren lokacin motsa jiki mai ƙarfi wanda ya biyo bayan dawowa ko lokacin sauki. Motsa jiki na minti bakwai na HIIT na kowa ne, kodayake ya kamata kuyi aikin ne gwargwadon bukatun jikinku da damar ku.

Yayin da kuke samun kwanciyar hankali tare da yin aiki, ku mai da hankali kan gina ƙwayoyinku da nauyi ko horo na juriya.

Emily Gadd marubuciya ce kuma edita ce da ke zaune a San Francisco. Tana amfani da lokacinta na sauraren kiɗa, kallon fina-finai, ɓata ranta akan intanet, da zuwa kide-kide.