Shin HIIPA sabon aikin motsa jiki ne?

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Idan ya zo ga yin aiki, mata da yawa suna da tunanin '' shiga, fita ''-wanda shine ɗayan dalilai da yawa na HIIT na lokaci-lokaci (horo na tazara mai ƙarfi) wasan motsa jiki ya fashe cikin shahara.

Amma idan kun taɓa yin aikin motsa jiki na HIIT, kun san yana iya ɗaukar ɗan tunani har zuwa zahiri yin ɗaya. (Yana da kalmomin "babban ƙarfi" a ciki don dalili.) Tsakanin gano lokaci da sanin minti na 20 na gaba za su zama jahannama, yana da sauƙi don ganin dalilin da yasa za ku iya ketare ayyukan HIIT gaba ɗaya.

Labarai masu ban al'ajabi: Akwai sabon taƙaitaccen motsa jiki a kan toshe kuma ana kiranta HIIPA, ko babban ƙarfin motsa jiki.

A cikin wani editan kwanan nan da aka buga a cikin Jaridar British Medicine of Sports, masu bincike daga jami'o'i a Turai da Ostiraliya sun bayyana fa'idodin HIIPA a matsayin "sabon motsa jiki na HIIT," suna jayayya cewa. kowane Ayyukan yau da kullun da ke fitar da ku daga numfashi (daga jigilar kayan abinci zuwa hawan matakan hawa) na iya samun fa'idodi iri ɗaya ga lafiyar ku kamar yin motsa jiki na HIIT. Hmmm...

Yaya?! Yana da duka game da haɗa taƙaitaccen motsa jiki na motsa jiki (PA) da kuma motsa jiki mai ƙarfi (VPA) cikin kwanakin ku don samun bugun zuciyar ku. HIIT galibi ana nuna shi ta ƙoƙarin da ya kai kashi 80 ko sama da VO2 max-yawanci shine inda yakamata ku daina motsa jiki kuma kuyi hutu saboda yana da wahala. Darasi na Kimiyya: VO2 max ɗinku shine matsakaicin adadin iskar oxygen da jikinku zai iya amfani dashi yayin aikin motsa jiki mai ƙarfi kuma wakili ne mai kyau na dacewa da jijiyoyin jini.

Kuma, eh, shiga cikin wannan VPA na iya faruwa da gaske a sassan rayuwar ku ta yau da kullun. A cikin edita, marubutan suna jayayya cewa bincike na yanzu akan HIIT yana nuna fa'idar lafiya da fa'idar dacewa ba tare da la'akari da yawan maimaitawa ko tsawon ka'idoji daban-don haka idan zaku iya bugun ƙofar mai tsananin ƙarfi yayin hawa matakan zuwa gidan ku da ku guji tafiya har zuwa dakin motsa jiki, me yasa ba za ku yi ba?

"Abin da ke rarrabe kamar yadda HIIPA ya bambanta da mutum kuma ya dogara da matakin lafiyar ku, amma ayyukan da za su iya zama HIIPA sun haɗa da hawa matakala, tsaftace gida, aikin yadi, shebur dusar ƙanƙara ko ciyawa, ɗaukar kayan abinci, ɗauke da yara, gudanar da aiyuka inda kuke da sauri. tafiya," in ji Stephanie Vedder, mai ba da horo na sirri na NASM kuma mai kulawa a Cibiyar Kiwon Lafiya da Jiyya ta Crystal Lake. Abin kamawa: Dole ne ku yi aiki tukuru don samun numfashi. Ɗaya daga cikin gwajin VO2 max da ake kira "gwajin magana" yana amfani da wannan ka'ida-lokacin da ba za ku iya ci gaba da yin magana yayin motsa jiki ba, kun isa VO2 max ko madaidaicin iska.

Mawallafa suna jayayya cewa za ku iya cin fa'idodin kiwon lafiya daga yin taƙaitaccen zaman HIIPA uku zuwa biyar ( jimla kaɗan kamar minti biyar zuwa 10 a rana) mafi yawan kwanakin mako.

Emmanuel Stamatakis, Ph.D., farfesa na motsa jiki, salon rayuwa da lafiyar jama'a a Cibiyar Charles Perkins da Makarantar Jami'ar Sydney. na Kiwon Lafiyar Jama'a, a cikin sanarwar manema labarai.

Editan su yana goyan bayan canje-canje a cikin Jagororin Ayyukan Jiki na Amurkawa (wanda aka saki a watan Nuwamba 2018) waɗanda suka ƙaddamar da ƙa'idodin da suka gabata suna cewa lokaci ɗaya na motsa jiki yana buƙatar zama aƙalla mintuna 10 tsawon don zama masu fa'ida ga lafiyar ku.

Amma akwai shine kama: Sun tabbatar da cewa HIIPA shine "zaɓi na musamman mai ban sha'awa don rashin aiki, kiba, da sauran mutane a cikin mafi girman buƙatar sa baki na rayuwa." Don haka yayin da amfanin lafiyar HIIPA har yanzu yana tsaye ga mutanen da suka dace da jiki, canza aikin motsa jiki na yau da kullun don ayyukan HIIPA-kawai ba a ba da shawarar ba. Ka yi tunani game da shi: Ayyuka iri ɗaya da ke sa mutumin da ba a horar da shi ya fita daga numfashi zai bambanta sosai da waɗanda ake cewa, mai tseren gudun fanfalaki, zuwa irin wannan matakin ƙarfin aiki. Makullin shine a buga ƙarfin dangi dangane da matakin lafiyar ku.

"Yana da ban sha'awa sanin cewa fashewar ayyuka na iya ƙara lafiyar ku gaba ɗaya, amma kada ku ɗauki wannan a matsayin dalilin daina ayyukanku," in ji Vedder. "Don yin aikin zuciyar ku, kuna buƙatar ci gaba da motsa jiki na zuciya, kuma don kasancewa da ƙarfi da haɓaka ƙarfi yakamata ku haɗa da horar da nauyi." (Mai alaƙa: Kuna buƙatar Cardio don Rage nauyi?)

Layin ƙasa: Editan yana fatan jaddada mahimmancin haɓaka ƙimar zuciyar ku a duk ayyukan ku na yau da kullun, koda kuwa ba ku buga gidan motsa jiki ba, kuma musamman ba ku buƙatar kashe kanku kuna yin motsa jiki na HIIT don samun wasu fa'idodin kiwon lafiya.

"A saman 'motsi sau da yawa kuma a zauna ƙasa,' lafiyar jama'a da ayyukan asibiti na iya jaddada saƙonni masu sauƙi kwatankwacin 'huff da puff a kai a kai,'" in ji Stamatakis.

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