Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Gudu

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Babban horon tazara yana ci gaba da zama sananne kamar koyaushe, kuma saboda kyakkyawan dalili: HIIT yana da fa'idodi da yawa, gami da ƙona kitse da saurin metabolism. Amma bisa ga sabon binciken da aka buga a ciki Jaridar Labarai ta Tarayyar Ƙungiyoyin Ƙasashen Amurka don Gwajin Halittu, horar da tsere mai ƙarfi, musamman, na iya haifar da mummunan lalacewa, yana sanya ku cikin haɗari ga wasu cututtuka, idan kun kasance sababbi ga irin wannan motsa jiki mai fashewa.

Don binciken, masu bincike suna da masu ba da agaji maza goma sha biyu suna yin makwanni biyu na horo na tsere na kowane kwana-30-na biyu duka akan ƙafa da injin keken hannu, sannan hutun minti huɗu a tsakanin. Sun yi wannan zagaye sau uku zuwa biyar. A farkon da ƙarshen makonni biyu, masu bincike sun auna ƙarfin iska mai ƙarfi da ƙarfin fitowar wutar lantarki, kuma sun ɗauki biopsies na ƙafarsu da tsokokin hannu don yin nazarin mitochondria-gidajen wutar lantarki na sel waɗanda ke amfani da rushewar abinci da iskar oxygen don samar da adenosine. triphosphate (ATP), albarkatun makamashi na jiki da ake buƙata don aikin tsoka.

A ƙarshen makwanni biyu, an murƙushe aikin mitochondrial sosai, don haka rage ƙarfin ƙwayoyin sel don cinye iskar oxygen da ikon su na samar da makamashin da ake buƙata don yaƙar lalacewa daga tsattsauran ra'ayi waɗanda aka saki yayin waɗannan tseren. Wannan zai iya cutar da kwayoyin halitta masu lafiya kuma ya haifar da lalacewa ga tsarin kwayoyin halitta, wanda hakan yana kara haɗarin matsalolin kumburi, cututtuka masu lalacewa, da watakila ma ciwon daji, in ji Robert Boushel, Ph.D., babban marubucin binciken. Kuma yayin da aka gudanar da binciken a cikin maza, babu wani dalili da za a ɗauka cewa mata ba za su kasance cikin haɗari ɗaya ba tun lokacin da mitochondria yakan amsa irin wannan a cikin maza da mata, in ji shi.

Yana da kyau a nuna cewa binciken da ya gabata ya haifar da ɗan sakamako masu adawa da juna, yana nuna cewa HIIT na iya taimakawa da gaske ga mitochondrial biogenesis, wanda da gaske ke kwafin mitochondria a cikin sel. Ƙarin mitochondria, ƙarin ATP. Yawan ATP, yawan kuzarin da jikinka ke da shi don bugun jini zuwa gabobin aiki da tsokoki.

To me ke bayarwa? Mazan da ke cikin wannan binciken suna cikin koshin lafiya amma kawai ana ɗaukar su 'masu matsakaicin aiki', don haka labari mai daɗi shine cewa mafi yawan jikin ku yana da sharaɗi don sarrafa nau'ikan motsa jiki, ƙananan lalacewar za ta kasance, in ji Boushel. "Sakonmu shi ne mutane na bukatar su yi taka-tsan-tsan game da wannan horo irin na gudu," in ji shi. "Ba wai a ce horarwa mai tsanani ba ne mara kyau, amma irin wannan nau'in fashewar duk fitar da kullun bazai haifar da amsa mai kyau ba idan ba a horar da ku ba." Idan kun gina tushe mai ƙarfi na horo, babu abin da ba daidai ba tare da aiwatar da waɗannan nau'ikan wasannin motsa jiki na motsa jiki, muddin kawai kuna yin hakan sau biyu a mako a matsayin wani ɓangare na babban shirin don ba wa jiki lokaci don daidaitawa.

Haƙiƙanin haɗarin lafiyar yana zuwa ne daga tsalle -tsalle cikin waɗannan nau'ikan motsa jiki na fashewar abubuwa ba tare da fara aiwatar da jikin ku ba, in ji Boushel. Don haka, kafin ku fara horo na tsere, gwada horo na HIIT na gargajiya-3 zuwa 4-mintuna fashewa sannan biye da lokacin hutawa-don gina jikin ku har zuwa tsere. Wannan zai haɓaka antioxidants, enzymes waɗanda ke kare ku daga manyan matakan radicals a lokacin tsere. (Bugu da ƙari, bincika waɗannan tushen abubuwan ban mamaki guda 12 na antioxidants waɗanda zasu iya zama masu kare dabi'a daga radicals kyauta.)

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