Shin Shorter HIIT Workouts ya fi inganci fiye da Tsawon Ayyukan HIIT?

Wadatacce

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Hikimar al'ada ta ce mafi yawan lokacin da kuke ciyar da motsa jiki, mafi dacewa za ku zama (ban da yawan motsa jiki). Amma bisa ga sabon binciken da aka buga a ciki Medicine & Kimiyya a Wasanni & Motsa Jiki, hakan na iya zama ba koyaushe** haka lamarin yake ba. Tabbas, idan kuna ciyar da sa'o'i kowane mako kuna shiga mil a kan mashin, za ku ƙara jimiri. Kuma idan kun yi aiki tuƙuru kan mutuwar ku sau da yawa a mako, tabbas PR ɗinku zai hau. Amma idan ya zo ga HIIT, ƙasa na iya zama ƙari. ~ Squat yayi tsalle don farin ciki. ~

Marubutan binciken sun fara ne ta hanyar neman wasu binciken da aka yi kwanan nan kan horon tazarar gudu, inda mutanen da ke yin motsa jiki mai ƙarfi suka shiga tsakanin lokacin hutu. Irin wannan horo na jiki ya dogara sosai akan manufar VO2 max, wanda shine lamba wanda ke nuna adadin iskar oxygen da jikin ku ke iya amfani dashi yayin motsa jiki. Yawan lambar ku shine, mafi dacewa da ku, don haka babban ma'auni ne na irin ci gaban da wani ya samu ta hanyar motsa jiki, da kuma irin ƙoƙarin da kuke yi yayin ainihin motsa jiki. Masu bincike sun kammala cewa yin ƙaramin adadin tazarar tazara bai hana ikon mutane na inganta VO2 max ba. A zahiri, kowane ƙarin tazarar tazara bayan saiti biyu a zahiri rage karuwar su a cikin VO2 max da kashi 5.

Me yasa yin ƙarin saiti na nufin a mafi muni sakamako? Marubutan suna tunanin tsarin da VO2 max ya inganta na iya kammalawa a cikin tsere biyu, ma'ana ƙarin aikin baya da ƙarin fa'ida. Ko kuma, yana iya zama cewa mutane suna tafiya da kansu daban bayan saiti na biyu.

Yana da mahimmanci a lura: An gudanar da tsaka -tsakin da aka tantance a cikin wannan binciken tare da kekuna na musamman waɗanda ke ba mutane damar yin tseren "supramaximal", ko ƙoƙarin da ke matakin sama da VO2 max. Niels Vollaard, Ph.D., babban marubucin binciken ya bayyana cewa "Gudun sumaximal sprints shine mafi girman ƙarfi ga mutum." Ya ci gaba da cewa, "Wannan ba wani abu ne kawai 'yan wasa ko mutanen da suka dace za su iya yi ba; kowa na iya cimma nasa kokarin," in ji shi, duk da cewa ba a ba da shawarar ga masu cutar hawan jini ba. Duk da cewa irin wannan motsa jiki yana da fa'idar kasancewa cikin jiki ga kowa da kowa, keken motsa jiki na yau da kullun ko wasu kayan aiki na yau da kullun, da rashin alheri, ba zai yi aiki ba don kaiwa ga wannan babban yunƙurin, yana mai wahalar kwafin wannan tasirin a gida. "Yana yiwuwa a yi wannan ba tare da kayan aiki ba ta hanyar hawa matakala ko kan tudu mai tsayi, amma ba mu ba da shawarar hakan ba saboda karuwar haɗarin rauni," in ji shi.

To mene ne gindin nan? "Mutanen da ba sa motsa jiki saboda karancin lokaci har yanzu suna iya cin fa'idodin kiwon lafiya na motsa jiki ta hanyar yin gajeren zaman horo wanda ya haɗa da saurin gudu." (Dubi: The Workout Excuse the Tone It Up Girls Want You to Stop Making) Kuma kekunan da aka yi amfani da su a cikin binciken kwanan nan sun zama kasuwanci, suna buɗe sabon yanki na yiwuwar. Vollaard ya ce "A halin yanzu muna neman tallafin bincike don binciko irin wannan motsa jiki a matsayin aikin motsa jiki na tushen aiki," in ji Vollaard. "Ta hanyar samar da waɗannan kekunan a wuraren aiki, za mu iya kawar da shingaye da yawa waɗanda ke hana mutane da yawa yin isasshen motsa jiki."

A yanzu, wannan binciken yana zama abin tunatarwa cewa ba kwa buƙatar ton na lokaci don cin nasarar motsa jiki. Bayan haka, akwai isasshen tabbaci cewa kowane motsa jiki ya fi ba motsa jiki, don haka idan an matsa muku na ɗan lokaci, ko da ɗan gajeren motsa jiki zai biya.

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