Shin Dakunan Horar da Tsawon Tsayi na iya zama mabuɗin PR ɗin ku na gaba?

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Idan kun taɓa yin tafiya cikin tsaunuka kuma kun sami iska don hawan matakala ko kuna iya gudu kaɗan daga nesa da kuka saba kafin tsayawa ku ja numfashi, kun san tasirin tsayi yana haqiqa. (Wannan mai tseren ta gano hanya mai wahala yayin tseren sahun farko.)

Kwarewar bazai zama abin daɗi ba idan kuna ƙoƙarin yin. Amma idan kun kasance cikin rudani tare da ayyukanku kwanan nan-wataƙila nisan mil ɗinku baya samun sauri, ko wakilin ku ɗaya ba ya samun ƙarin nauyi-haɗe da horar da tsayi a cikin ayyukanku na mako-mako na iya zama ƙima a gwada. . (PS Ga abin da yake so don sanya abin rufe fuska na horo-kuma ko yana da ƙima.)

Maya Solis, uwa mai aiki wacce ta yi rabin tseren Ironman, ta fara horo a Ayyukan Well-Fit, wurin horar da wasanni na juriya a Chicago wanda ke da ɗayan dakuna kaɗan a cikin Amurka. An saita matakin iskar oxygen a cikin ɗakin yadda zai kasance a tsayin ƙafa 10,000 (kusan kashi 14, idan aka kwatanta da kashi 21 cikin ɗari a matakin teku), in ji Sharone Aharon, mai shi kuma wanda ya kafa Well-Fit Performance, wanda ke horar da membobin shirin ƙasa na Triathlon na Amurka. Ga yadda yake aiki: Yin amfani da fasahar Hypoxico, babban kwampreso yana tura iska ta hanyar tsarin tacewa wanda ke fitar da iskar oxygen. Ba a rufe ɗakin gaba ɗaya ba, don haka matsin lamba barometric a ciki da wajen ɗakin iri ɗaya ne; kawai mai canzawa shine matakin oxygen. Ana iya sarrafa tsayin daga ƙafa 0 zuwa 20,000, kodayake yawancin kwanaki yana ajiye shi a 10,000, kuma kwana ɗaya a mako yana ƙaruwa zuwa 14,000, in ji Aharon.

Tare da iyakantaccen lokaci don buga gidan motsa jiki, Solis ta ce tana son gaskiyar cewa motsa jiki bai wuce sa'a ɗaya ba. "Na fara amfani da dakin tsayin daka don yin aiki a kan motsa jiki cikin sauri ta hanya mafi inganci," in ji Solis. Bayan haihuwa, tana yin gudu 5K a tafiyar mil mil 9, kuma "ba ta kasance cikin 8s na dogon lokaci ba," in ji ta. Bayan ta fara yin horon tsayi, ta gudu 5K kuma ta buga PR na tafiyar mil 8:30. (Masu Alaka: Dalilai 5 Baka Saurin Gudu)

Sakamakon nata ya saba sosai, in ji Aharon. Ya ce ya kawo dakin da ake hawa zuwa wurin ne saboda "yana son jefar da wani mai canza wasa cikin kasuwa."

"Kullum kuna neman hanyoyin da za ku inganta iyawar mutane, don samun ƙarin, don samun fa'ida," in ji Aharon. "A farkon, ina tunanin ɗan wasan wasan kwaikwayo, amma sai na gane cewa akwai fa'ida mai yawa ga 'jarumai na yau da kullun'-mutanen da ke son samun lafiya kawai."

Ofaya daga cikin waɗancan jaruman na yau da kullun shine Solis, wanda aikin motsa jikinsa yayi kama da haka: Dumi-dumin minti 10 akan babur ko mashin, sannan horo na tazara-mintuna huɗu masu wahala, murmurewa na mintuna huɗu, maimaita-sau biyu a mako don makonni shida. Duk zaman yana ɗaukar kusan mintuna 45, amma yana jin wahala fiye da irin wannan motsa jiki na iya ji a waje (a hawan Chicago na ƙafa 500) ko kuma a kowane wurin motsa jiki.

Yana da ma'ana cewa mutanen da ke ƙoƙarin taron Everest ko shirin yin tafiya na mako guda a Colorado za su so su gwada horon tsayi don shirya. Amma ga matsakaita mai dacewa, yin horo mai ƙarfi a cikin ɗaki mai tsayi zai iya ba da fa'ida mafi girma fiye da yin motsa jiki iri ɗaya a matakin teku, in ji Aharon. Ainihin: Za ku sami ɗan ƙarami don kowane aikin motsa jiki da kuke yi, kuma ba lallai ne ku yi horo ba muddin za ku saba ganin sakamako iri ɗaya. Yana tafasa ƙasa zuwa ingantaccen horo. (Anan akwai wasu hanyoyin da zaku iya horarwa don motsa jiki a babban tsayi.)

"Tsarin ku ya yi aiki da ƙarancin iskar oxygen sannan kuma ya daidaita," in ji shi. "Duk lokacin da kuka sanya damuwa a jiki, a cikin iyakokin ilimin lissafi, jiki zai daidaita." (Hakanan dabarun mayar da martani na damuwa shine bayan horo da zafi da kuma sauna.)

Nazarin da ke nuna haɓaka aiki saboda horar da tsayin daka an yi su tare da ƙwararrun 'yan wasa a cikin matsanancin yanayi - don haka ba su fassara IRL daidai ba. Yawancin masana sun ce, ga matsakaicin mutum horo a cikin waɗannan yanayi kwanaki kaɗan a mako, illar ba su da yawa. Amma duk da haka labarai da yawa na nasara (kamar Solis ') da alama suna nuna in ba haka ba, don haka muna buƙatar ƙarin bincike don faɗi tabbas.

Ya bayyana, ana iya samun tasirin placebo a wurin aiki. Ben Levine, MD, wanda ya kafa kuma darektan Cibiyar Motsa jiki da Magungunan Muhalli a Texas Health Presbyterian Hospital Dallas, kafiri ne a fa'idodin horar da tsayin daka.

"Idan ba ku kashe aƙalla sa'o'i 12 zuwa 16 a rana a cikin tsayi ba, tsayin daka yana da fa'ida mara amfani," in ji Dokta Levine. "Don wasan nishaɗi, ɗan wasa na yau da kullun, babu wani tasirin ilimin halitta sama da hayaniyar horo mafi kyau." Ga dalilin da ya sa: Lokacin da kuke aiki a cikin yanayin da aka rage-oxygen (wanda aka sani da horo na hypoxic), akwai ƙarancin iskar oxygen a cikin jinin ku. Tasoshin jinin ku suna faɗaɗa kuma tsarin jijiyoyin jini ya yi aiki tuƙuru don samun jini da iskar oxygen a cikin tsokoki masu aiki, a cewar Dr. Levine. Don haka ko da motsa jiki a tsayi yana jin wahala (ko ana kwaikwayon shi a cikin ɗaki ko a zahiri a wuri a tsayi), a zahiri kuna yin ƙarancin aiki; jikinka ba zai iya yin daidai gwargwado da za ka iya yi a matakin teku ba saboda raguwar iskar oxygen. Shi ya sa Dr. Levine ta yi jayayya cewa horo na ɗan gajeren lokaci a tsayi ba zai ƙara ba ku wasu fa'idodin horon da ya dace a matakin teku ba.

Iyakar abin da ke ba da tabbacin hakan, in ji shi, shine bayanan kwanan nan daga Switzerland wanda ke ba da rahoton horon hawan may kai ga ɗan ƙaramin ci gaba a cikin sauri lokacin amfani da shi a cikin horo mai ƙarfi ga 'yan wasa kamar' yan wasan ƙwallon ƙafa waɗanda ke yin maimaita maimaita gudu. (Yana da kyau a lura cewa horon HIIT yana da fa'idodi da yawa akan kansa-har ma a matakin teku.)

Koyaya, idan kun yi aiki a tsayi sannan ku koma motsa jiki na matakin teku, zai yi ji yana da sauƙin sauƙaƙe lokacin da kuke aiki-wanda zai iya ba ku haɓakar tunani "Zan iya yin wannan". Don haka, "mutane da yawa suna dawowa daga tsayi suna cewa, 'Wannan yana jin daɗi,' amma kuma ba sa saurin gudu da sauri," in ji Dokta Levine. Wannan shine dalilin da ya sa yake hana mutane kashe kashe kuɗi da lokaci akan horar da tsayin daka (don tunani, kasancewa memba mai tsayi zuwa Well-Fit Performance shine $ 230 a wata).

Wannan ya ce, "idan kuna tunanin yin tuddai abu ne mai kyau don shigar da ku cikin al'ada kuma za ku iya yin hakan a cikin duwatsu, hakan yana da kyau," in ji Dr. Levine. "Amma ina ganin bai kamata ku yaudari kanku ba don tunanin maganin al'ajabi ne."

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