Aiki Mai Wuya A Gaskiya Yafi Nishaɗi, A cewar Kimiyya

Wadatacce

• Bita don

Idan kun ji daɗin kusan mutuwa a lokacin motsa jiki kuma ku yi shuru lokacin da burpees ke kan menu, a hukumance ba mai hankali bane. (Kun san abin iya sa ku daya? Kasance abokai tare da tsohon ku.) Ya juya, zaku fi jin daɗi da tsayawa tare da aikin motsa jiki idan yana da taurin-kai-a-da-wuya maimakon ƙarfin "meh".

Idan kuna fara sabon shirin motsa jiki, za ku iya ci gaba da jin daɗinsa idan yana da girma maimakon matsakaicin ƙarfi, bisa ga sabon binciken da masana kinesiologists suka yi a Jami'ar McMaster a Kanada. (Kuma wannan shine ɗayan dalilai da aka tabbatar da yakamata ku sa aikin motsa jiki ya zama da wahala.)

Masu bincike sun ɗauki matasa kusan 40, masu lafiya (amma ba sa zaune tsaye), kuma sun sa su motsa jiki akan babur mai tsayawa sau uku a mako don makonni shida da rabi suna yin horo na tazara mai ƙarfi (HIIT) da rabi suna yin daidaituwa, matsakaicin ƙarfin motsa jiki.Ƙungiya ta HIIT ta musanya tsakanin gudu na minti 1 da tazarar dawowa na mintuna 20, kuma ƙungiyar matsakaita-ƙarfi ta ci gaba da yin hawan keke a kusan kashi 70 zuwa 75 na max ɗin bugun zuciyar su na mintuna 27.5. Masu binciken sun sa ido kan abubuwa kamar su VO2 max (juriya na aerobic), bugun zuciya, da jimlar ƙarfin wutar lantarki a duk lokacin binciken, kuma a ƙarshen kowane mako masu aikin motsa jiki sun kimanta ayyukansu akan ma'aunin jin daɗi.

Zuwa sati na uku na shirin, masu motsa jiki na HIIT sun fi jin daɗin motsa jiki kuma matakan jin daɗin su ya ci gaba da ƙaruwa kowane mako. A halin yanzu, matakan jin daɗin ma'aikatan matsakaicin-ƙarfin sun kasance da kwanciyar hankali, kuma a koyaushe ƙasa da ƙungiyar HIIT. Har ila yau, masu binciken sun gano cewa HIIT gaba ɗaya ya fi dacewa motsa jiki-wanda mun riga mun san yana ɗaya daga cikin fa'idodin HIIT.

Lokaci kawai mai tsananin ƙarfi ba ya fi motsa jiki matsakaici? Lokacin yana da wuya har ba za ku iya kammala shi ba, a cewar binciken. Misali: lokacin da kuke kwance a ƙasa a ƙasa yayin ajin-sansanin sansanin maimakon yin shiri kamar yadda yakamata ku yi. (Wanda yake da ma'ana, saboda tabbas yana jin kamar #gazawa.)

Don haka me yasa daidai ne m motsa jiki mafi fun a cikin dogon gudu? Masu binciken sun gano cewa ƙaruwa a cikin jimlar ƙarfin wutar lantarki da aka annabta jin daɗin motsa jiki-ma'ana ƙarfin mahalarta suka samu yayin kowane motsa jiki, mafi kusantar su more shi. Wannan na iya zama saboda jin ƙwarewa (cewa "Na sami wannan!" Ji) babban direba ne na motsa jiki mai kyau. Koyaya, ƙaruwa a cikin VO2 max-ko juriya na aerobic-bai yi hasashen jin daɗi iri ɗaya ba. Wannan na iya nufin cewa ƙarfin ƙarfin yana nufin ƙarin jin daɗi a cikin dakin motsa jiki (yay tsokoki!) Ko kuma masu binciken sun yi hasashen cewa zai iya zama wani abu dabam: Masu motsa jiki na iya gani a sarari kuma suna lura da ci gaban ƙarfin su daga mako zuwa mako, amma ba za su iya gani ba. sun karu VO2 max. Don haka ingantaccen ƙarfafawa na kallon ci gaban su na iya zama babban dalilin da suka ji daɗin hakan sosai. Ka yi tunani game da shi: Sanin cewa za ku iya ƙara ɗan ƙarfi, ɗaga ɗan nauyi, ko kuma fitar da wasu ƙarin maimaitawa yayin aikin motsa jiki yana jin kamar # nasara, wanda tabbas zai bar ku jin daɗin saƙon gumin ku.

Yi la'akari da wannan uzuri don tashi daga elliptical da splurge akan sansanin taya ko takamaiman aji na HIIT maimakon. (Kuna son yin DIY? Wannan ƙalubalen motsa jiki na cardio na HIIT na kwanaki 30 shine madaidaicin wurin farawa.)

Bita don