Shin zai yiwu a yi HIIT da yawa? Wani Sabon Bincike Yace Ee

Wadatacce

• Don haka sau nawa yakamata ku yi HIIT Workouts?
• Bita don

Lokacin da masana kimiyyar motsa jiki suka fara kafa fa'idodin horon tazara mai ƙarfi-aka HIIT-yana jin kamar mun gano tsattsarkar aikin motsa jiki. Mafi girman ƙona kitsen mai da ƙarfin gina tsoka a cikin ɗan lokaci? Haka ne, don Allah (Duba wasu fa'idodin kiwon lafiya na HIIT anan.)

Amma bisa ga sabon binciken, yana iya yiwuwa a sami abu mai kyau da yawa.

Duk da yake an yi nazarin fa'idodin motsa jiki guda ɗaya na HIIT, ba a yi bincike mai yawa ba kan ko amfanin aikin motsa jiki na butt-kicking ɗinku yana raguwa idan kun yi sau da yawa, bisa ga ƙa'idodin Ayyukan Jiki na baya-bayan nan da aka fitar. ofishin kula da rigakafin cututtuka da inganta lafiya na gwamnati.

"Akwai nau'o'in nau'o'in nau'i da nau'o'in horo masu girma da ake samuwa ba tare da shawarwarin da aka gwada ba akan nawa ya yi yawa," in ji Jinger Gottschall, Ph.D., masanin farfesa na kinesiology a Jami'ar Jihar Penn. Bayan tattara bayanai kan dubun dubatar masu bautar HIIT ta hanyar binciken ta, ta fara lura da wani yanayi: "Mutanen da ke da babban horo na HIIT ba su iya kaiwa ga iyakar bugun zuciyarsu akai -akai kuma suna korafin alamun da ke da alaƙa da yawan motsa jiki," in ji ta.

Don nazarin haɗarin wuce gona da iri tare da HIIT (musamman, motsa jiki inda kuke yin ɗan gajeren buɗaɗɗen aiki wanda ke motsa ƙimar zuciyar ku sama da kashi 85 na max), Gottschall ya haɗu tare da Les Mills, mahaliccin azuzuwan motsa jiki na rukuni, gami da azuzuwan HIIT, waɗanda aka koyar a duk duniya. "Muna son yin tambaya: 'Menene mafi kyawun lokaci a kowane mako don yin horo a cikin kashi 90 zuwa 100 bisa dari mafi girman bugun zuciya don haɓaka fa'idodin ilimin lissafi da tunani yayin rage girman wuce gona da iri?'" In ji ta. Ainihin, nawa ne HIIT yayi yawa?

A cikin binciken, masu binciken suna da 35 masu dacewa (28 daga cikinsu mata ne) suna rikodin bugun zuciyar su yayin kowane motsa jiki kuma suna bin yanayin su a cikin makonni uku. Bayan sun kafa ginshiƙi bisa ga ayyukan motsa jiki na yau da kullun, masu binciken sun sa mahalarta su yi aiki na biyu kuma su kammala azuzuwan HIIT na mintuna 30 na awanni huɗu. Gottschall ya so ya gwada yadda ayyukan motsa jiki na HIIT suka shafi martanin damuwa na mahalarta. Sun tattara samfuran yau da mintuna 30 kafin kowane zaman gumi, nan da nan bayan, da mintuna 30 bayan sanyaya ƙasa don auna matakan cortisol da testosterone.

Gottschall ya ce "Na yi mamakin bayyananniyar banbanci tsakanin yin mintuna 30 zuwa 40 [na HIIT] da yin fiye da mintuna 45," in ji Gottschall. "Bambanci a cikin wasan kwaikwayon, abubuwan da suka shafi damuwa, da ingancin barci yana da mahimmanci." Fiye da mintuna 40 na motsa jiki mai ƙarfi na gaske a kowane mako na iya haɓaka haɗarin ku na rauni kuma yana haifar da wuce gona da iri (wanda shine ɗayan manyan kuskuren dacewa da mutane ke yi). Overtraining zai iya bayyana kansa ta hanyoyi daban-daban: "Raguwar aiki, raunin da ya faru, jin zafi wanda ba zai tafi ba, damuwa barci, lokacin haila (wanda ke hade da asarar kashi), damuwa. da damuwa," in ji Alissa Rumsey. , CSCS, kwararre na motsa jiki da abinci mai gina jiki a New York. (Anan akwai alamun gargadi bakwai na ƙarin horo.)

Don haka sau nawa yakamata ku yi HIIT Workouts?

Mintuna 30 kawai na HIIT a kowane mako yana zama kamar mahaukaci gajere-musamman lokacin da kowane nau'in motsa jiki ba zato ba tsammani yana da HIIT a cikin taken (HIIT Yoga, kowa?). Amma wannan ya fi isa don ganin fa'idodi masu mahimmanci, in ji Rumsey (wanda bai shiga cikin binciken ba). "Bincike ya nuna cewa mintina 15 na horon HIIT na iya nuna fa'idodin wasan kwaikwayon iri ɗaya zuwa tsayi, ƙaramin motsa jiki," in ji ta. "Wannan yana nufin cewa zaku iya samun fa'idodin motsa jiki iri ɗaya a cikin ɗan gajeren lokaci." (Ka tuna Tabata, mai kisa motsa jiki na minti hudu?)

Kafin ku fara yankan azuzuwan, tantance yawan ayyukanku gaske cancanta kamar HIIT: "Aikin motsa jiki na HIIT na gaskiya yana ƙunshe da tsaka -tsaki na ƙarfi lokacin da zai zama kusan ba zai yiwu a yi magana ko a kula da fitowar na tsawon mintuna biyu ba," in ji Gottschall.

Wannan yana fassara zuwa cajin zaman ku na HIIT a azuzuwan mintuna 30 na minti 30 a kowane sati-a tuna cewa, a cikin aji na mintuna 30, yawanci mintuna 10 zuwa 15 na motsa jiki kawai ake kashewa a cikin yankin mafi ƙima na zuciya, in ji ta. Lokacin da ba ku HIITing shi, daidaita ayyukanku tare da ƙananan ƙarfin zuciya (wani wasan motsa jiki inda zaku iya magana cikin nutsuwa) da kwanakin dawowa don tabbatar da cewa jikin ku yana buga mafi girman ƙarfinsa. (Wannan jagorar zuwa daidaitaccen sati na motsa jiki zai taimaka.)

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