Me yasa yakamata ku kula da raunin da ya faru yayin Ajin ku na HIIT

Wadatacce

• Ga abin da binciken ya ce
• Amma HIIT yana da ƙarin haɗari?
• Shin yakamata ku daina yin HIIT?
• Bita don

HIIT, in ba haka ba da aka sani da horo na tazara mai ƙarfi, galibi ana ɗaukarsa babban aikin motsa jiki. Daga ƙona kitse fiye da cardio na yau da kullun don haɓaka haɓakar haɓakar ku, fa'idodin HIIT sananne ne, ba tare da ambaton babban saka hannun jari ba ne, tare da yawancin zaman da ke ɗaukar mintuna 30 ko ƙasa da haka.

Amma idan da gaske kuna kan wannan yanayin motsa jiki, akwai abin da kuke buƙatar sani: HIIT na iya haɓaka haɗarin ku na rauni, gwargwadon matakin lafiyar ku.

Ga abin da binciken ya ce

A wani sabon binciken da aka buga a cikin Jaridar Wasannin Wasanni da Lafiya ta Jiki, Masu bincike sun bincikar bayanai daga Tsarin Kula da Rauni na Lantarki na Kasa daga 2007 zuwa 2016 don kimanta yawan raunin da suka shafi takamaiman kayan aiki (barbells, kettlebells, kwalaye) da kuma motsa jiki (burpees, lunges, tura-ups) waɗanda aka saba amfani da su a cikin ayyukan HIIT. . Binciken ya nuna cewa kodayake HIIT yana da kyau don haɓaka haɓakawa da gina tsokar tsoka gabaɗaya, yana kuma iya haɓaka damar samun raunin gwiwa da ƙafar idon sawu, gami da matsalolin tsoka da hawaye masu juyawa. (Dubi waɗannan alamun gargadi bakwai na ƙarin horo.)

A cikin shekaru tara, an sami raunuka kusan miliyan huɗu da suka shafi kayan aikin HIIT da motsa jiki, bisa ga binciken binciken. Har ila yau, binciken ya nuna cewa raba bayanai game da adadin binciken Google don 'aikin motsa jiki na HIIT' ya nuna cewa sha'awar yanayin ya yi daidai da karuwar adadin raunuka a kowace shekara. (FYI: Wannan ba shine karo na farko da ake yin tambaya game da amincin HIIT ba.)

Yayin da maza masu shekaru 20 zuwa 39 su ne mafi yawan alƙaluma da raunin tushen HIIT ya shafa, mata ba su yi nisa ba. A zahiri, kusan kashi 44 na jimlar raunin da ya faru a cikin mata, Nicole Rynecki, ɗan takarar MD kuma marubucin binciken, ya gaya Siffa.

Yana da kyau a lura cewa kayan aikin da darussan da masu binciken suka yi nazari ba su keɓanta da ayyukan HIIT kawai ba; zaku iya amfani da kettlebells da barbells lafiya kuma cikin inganci kuma kuyi huhu ko turawa (kawai don suna kaɗan) a cikin ayyukan da ba HIIT ba. A madadin, ayyukan motsa jiki na HIIT na iya ɗaukar nau'o'i daban-daban-muddun kuna hawan keke tsakanin tazara mai ƙarfi da lokutan hutu, kuna yin HIIT. (Za ku iya yin shi a kan maƙarƙashiya, zaune a kan keken motsa jiki, da dai sauransu, don haka ba duk ayyukan HIIT ba na iya ɗaukar haɗarin rauni iri ɗaya). sakamakon wasu ayyuka, don haka ba a san yadda ake kwatanta haɗarin HIIT ba, a ce, gudu ko yoga.

Amma HIIT yana da ƙarin haɗari?

Masu binciken binciken suna jayayya cewa ana yawan siyar da ayyukan motsa jiki mai ƙarfi kamar "girman daidai daidai" yayin da tabbas ba haka bane.

"Yawancin 'yan wasa, musamman masu son, ba su da sassaucin ra'ayi, motsi, ƙarfin zuciya, da tsokoki don yin waɗannan ayyukan," in ji Joseph Ippolito, MD, marubucin binciken, a cikin sanarwar manema labarai. (Mai alaƙa: Shin Zai yuwu a Yi HIIT da yawa? Sabon Bincike Ya Ce Eh)

Wannan ba shine karo na farko da kuka ji wannan tunanin ba: Mai horar da shahararrun mutane Ben Bruno yayi irin wannan mahawara akan burpees (motsi da ake yawan amfani dashi a cikin azuzuwan HIIT) yana iƙirarin cewa ba lallai bane, musamman idan kun kasance sababbi don yin aiki. . "Idan kuna ƙoƙarin rage nauyi da jin daɗin jikin ku, kuma kuna koyan abubuwan motsa jiki da motsa jiki, ba ku da wata sana'ar yin burpees," in ji shi. "Me ya sa? Saboda mutane a cikin wannan rukunin galibi ba sa samun ƙarfi da motsi da ake buƙata don yin motsi daidai, wanda hakan yana ƙara haɗarin rauni."

Shin yakamata ku daina yin HIIT?

Wannan ana cewa, HIIT iya zama aiki, kuma masu bincike tabbas ba suna cewa a guji shi gaba ɗaya. Suna yin jayayya ne kawai cewa yana da mahimmanci don inganta sassauci, daidaitawa, da ƙarfin gabaɗaya kafin ƙalubalantar kanku ga manyan motsa jiki kamar HIIT don gujewa samun rauni. (Duba: Me yasa Yana da kyau a yi aiki a Ƙarfin Ƙarfin Ƙarfi)

"Ku san jikinku," in ji Dokta Rynecki. "Fifita fifikon da ya dace, da neman jagorar da ta dace daga ƙwararrun masu motsa jiki da masu horarwa. Dangane da tarihin likitanci da tiyata na ɗan baya, la'akari da tuntubar likita kafin shiga."

Idan kun damu da raunin da ya faru, ku tuna cewa ba ku da *da* kuyi HIIT don dacewa. Bukatar hujja? Waɗannan ƙananan motsa jiki har yanzu suna ƙona manyan kalori.

Bita don