Haɓaka Ƙarin Lokacin Horarwa na Tsaka -tsaki don Samun Sauri

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Horon tazarar yana taimaka muku fashewa mai kitse da haɓaka lafiyar ku - kuma yana sa ku shiga da fita daga dakin motsa jiki cikin lokacin kallo. The Big Bang Theory. (Waɗannan su ne fa'idodi guda biyu na Fa'idodin Horarwa Tsakanin Hikima (HIIT).) Kuma yayin da wataƙila kun san cewa yin aiki tuƙuru ta hanyar mafi girman ayyukan motsa jiki ("aikin") na iya taimaka muku cimma burin ku, yana bambanta ƙarfin da lokacin sassauka masu sauƙi ("lokacin hutawa") wani kayan aiki ne a cikin arsenal ɗin ku.

Don fahimtar dalilin da yasa hakan shine, da farko dole ne ku fahimci abin da ke faruwa a cikin jikin ku yayin matsanancin ɓangarorin motsa jiki na HIIT: Waɗannan lokutan aiki masu wahala suna canza yanayin sinadarai na tsokoki, suna sa su ƙara ƙarfi kuma suna ba su ƙarin juriya, in ji Yuri Feito, Ph.D., mataimakin farfesa na ilimin motsa jiki a Jami'ar Jihar Kennesaw da ke Kennesaw, Georgia. Lokacin da kuka matsa da ƙarfi, kuna ƙonewa ta shagunan ku na ATP (man da jikin ku ke samarwa daga abinci), kuma kuna horar da jikin ku don amfani da mai mai yawa kuma zuciyar ku ta zama mai ƙarfi.

A lokacin hutu? Jikinku yana aiki don dawo da kansa zuwa tsaka tsaki, yana cika duk abin da kuka yi amfani da shi. Shagunan ATP ɗin ku sun tashi, za ku iya ɗaukar numfashinku, kuma metabolism ɗin ku na motsa jiki yana ɗaukar nauyi, yana haɓaka ƙarfin ku, in ji shi. Ainihin, jikinka yana aiki gaske da wuya a dawo da kanta daidai.

Amma Laura Cozik, mai koyarwa a New York City treadmill studio Mile High Run Club (gwada Exclusive Treadmill Workout!) Tana amfani da wata dabara ta daban a cikin azuzuwan ta na tsawon lokaci. Tana ƙarfafa masu tsere-musamman waɗanda ba masu farawa ba-da su guji sha'awar yin tafiya a lokacin hutu, maimakon yin tsalle ko gudu a hankali.

Me ya sa? Idan ba ka tafiya cikin lokutan hutu, ta bayyana, zai tilasta maka ka kiyaye lokutan aiki mafi dacewa don ka iya dawwama ta hanyar motsa jiki mai tsanani. "Kuma yawancin canje -canjen ilimin halittu suna faruwa a wannan saurin murmurewa," in ji ta. "Ƙarfin huhu yana inganta, kuna ƙone mai, kuma iskar oxygen ɗin ku ya zama mafi inganci."

Ainihin, kun kasance masu dacewa lokacin kowane wani ɓangare na motsa jiki-ba kawai sassa masu wahala ba. Bugu da ƙari, za ku sami kwanciyar hankali tare da jin daɗin zama, da kyau, rashin jin daɗi, in ji Cozik. "Lokacin da kuka ci gaba da gudu, ko da kuna tunanin ba za ku iya ba, za ku sami fahimtar ci gaba da karfafawa, kuma za ku kara karfi a hankali da jiki," in ji ta. Inda hakan zai kasance da amfani: Lokaci na gaba da kuka buga tsayi mai tsauri a tseren, za a yi amfani da ku don gudu ta cikinsa… ba ku saba da bugun birki ba. (An yi wahayi? A duba .)

Banda daya? Idan ya zo ga saurin ginawa, za ku so ku haɗa waɗanda "buga shi ku daina" motsa jiki inda kuke gudu da sauri kamar yadda zaku iya sannan kuyi tafiya, in ji Cozik. Wadannan zasu taimaka tsokoki don daidaitawa don yin aiki a mafi girma, yana sa su zama masu ƙarfi don haka za ku iya tafiya da sauri. Layin ƙasa: Haɗa waɗannan ayyukan motsa jiki tare da tazara mai juriya da tsayin daka da horo na jihohi zai haɓaka abin da Cozik ya kira "injin aerobic" don haka za ku iya yin tsayi. kuma sauri. A nasara-nasara!

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