Shin Hadarin HIIT Ya Fi Karfin Fa'idodi?

Wadatacce

• Rashin isassun dumi ko Shiri
• Bad Programming da Umarni
• Samfurin da bai dace ba
• Ba Fifikon Maidowa ba
• TL; DR
• Idan kuna aiki a gida:
• Idan kuna aiki a cikin aji:
• Bita don

Kowace shekara, Kwalejin Wasannin Wasannin Wasannin Wasanni na Amurka (ASCM) tana binciken kwararrun masu aikin motsa jiki don gano abin da suke tunani a gaba a duniyar motsa jiki. A wannan shekara, horarwar tazara mai ƙarfi (HIIT) ta ɗauki lamba ɗaya-ɗaya a cikin jerin manyan abubuwan motsa jiki don 2018. Wannan labari ne mai kyau ga kowa, tunda HIIT ta yi matsayi kusa da saman jerin tun 2014. Har yanzu , gaskiyar cewa a ƙarshe tana ɗaukar saman rami yana nufin tabbas yana nan don zama. (Yay boot camp!)

Akwai manyan dalilai masu yawa waɗanda HIIT ya zama mafi mashahuri motsa jiki a Amurka. An nuna yana rage jinkirin tsufa a matakin salula. Yana ƙona adadin kuzari kuma yana haɓaka metabolism. Hakanan yana da inganci sosai. Bincike ya nuna cewa zaku iya samun ci gaba na zuciya da jijiyoyin jini tare da gajarta, mafi yawan motsa jiki fiye da yadda zaku iya tare da tsayi, ƙasa da ƙarfi. Bugu da ƙari, zaku iya yin ta daga ta'aziyyar gidan ku ba tare da ƙarancin kayan aiki da ake buƙata ba. Akwai kawai mahimmanci guda ɗaya mai mahimmanci ga yanayin da ACSM ya yi hankali don haskakawa a cikin sakin labaran su game da jerin: HIIT yana ɗaukar haɗarin rauni idan aka kwatanta da ƙananan motsa jiki.

Wannan babban abu ne mai girma, musamman saboda yayin da yanayin motsa jiki ke girma, babu makawa mutane da yawa suna gwada su. Kuma mai yawa na mutane suna yin HIIT a gida. "Duk da cewa wasu fannoni na HIIT sun daɗe da kasancewa, fitowar ta cikin ayyukan motsa jiki na yau da kullun har yanzu sabo ne," in ji Aaron Hackett, DP, likita na ilimin motsa jiki da mai ba da shawara kan lafiyar kamfanoni. "A koyaushe akwai taka tsantsan tare da sabbin abubuwa."

Wancan shine saboda lokacin da masu motsa jiki ke iya kamuwa da rauni shine lokacin da suke gwada sabon abu, musamman idan sun kasance sababbi don motsa jiki gabaɗaya. Amma yana da mahimmanci a lura cewa galibin damuwar da ke tattare da rauni yana da alaƙa da mutanen da "ba a horar da su" ba, wato sabbin motsa jiki. Hackett ya ce "Babban fargaba da sauran masu ilimin motsa jiki da kwararrun masu aikin motsa jiki musamman HIIT kwanan nan da alama sun mai da hankali kan mutanen da ba su da ƙwarewa a cikin motsa jiki ko horo kawai suna tsalle a ciki ba tare da an shirya su ba," in ji Hackett.

Amma da gaske akwai ƙarin raunuka daga HIIT fiye da sauran nau'ikan motsa jiki? Laura Miranda, D.P.T., likita ce ta motsa jiki kuma mai horarwa, ta ce kwata-kwata ta ga hauhawar raunin da ya shafi HIIT a cikin 'yan shekarun da suka gabata. Tabbas, yana da mahimmanci a yarda cewa yawancin raunin da ya shafi wasanni ba saboda adalci ba ne daya abu, amma maimakon haɓaka abubuwan haɗin kan lokaci, a cewar Miranda.

Anan, manyan dalilai guda huɗu waɗanda masana suka ce yakamata ku kula dasu idan yazo HIIT:

Rashin isassun dumi ko Shiri

Yawancin mutane suna zaune a kan tebur na awanni takwas zuwa 10 a kowace rana kuma suna bugun motsa jiki kafin ko bayan aiki. Yin tsalle daidai cikin motsa jiki mai tsanani-ba tare da isasshen dumi ba wanda ya haɗa da kunna ƙungiyoyin tsoka da ke adawa da "tsayin kujera" mun saba da-na iya saita masu motsa jiki don raunin da ya faru, in ji Miranda. Saboda HIIT ya dace kuma ya shahara, mutane sukan so su gwada shi lokacin da suka saba zuwa (ko kawai dawowa) motsa jiki. "Waɗanda ba su da horo waɗanda ke dawowa cikin motsa jiki ya kamata su fara ƙaddamar da kansu zuwa matakin farko na duka cardio da horon ƙarfi kafin su shiga cikin HIIT," in ji Miranda. "Rashin yin hakan na iya kara samun rauni."

Bad Programming da Umarni

Abin takaici, ba duk masu horarwa da masu horaswa aka halicce su daidai ba. "Babban bangare na wannan damuwa shine bambancin ilimi da horar da masu horarwa da masu horar da su wadanda ke jagorantar wadannan motsa jiki," in ji Hackett. "Kusan a karshen mako, zan iya yin kwas na zama kocin 'bokan'." Tabbas, akwai yalwa masu ban mamaki, ƙwararrun masu horarwa a can, amma ɗayan raunin rashin samun ingantaccen tushe a cikin dacewa shine tsara shirye -shiryen motsa jiki (aka "shirye -shirye") ta hanyar da zai iya haifar da rauni. "HIIT an rarraba ta ta tazara mafi kusa, gauraye da ƙananan tazara," in ji Miranda. Kuskure a cikin shirye -shirye ba zai bar isasshen lokacin hutawa yayin motsa jiki ba, wanda zai iya zama mafi haɗari ga rauni, ko mai da hankali sosai ga ƙungiyoyin tsoka na farko ba tare da kula da ƙananan tsokoki da ke daidaita ku ba.

Samfurin da bai dace ba

"Wannan ita ce mahaifiyar duk dalilan da yasa mutane ke samun rauni," in ji Miranda, kuma gaskiya ne ga sabbin masu motsa jiki. Hackett ya ce "Marassa ƙwarewa ba za su mai da hankali kan tsari da dabarun da suka dace ba, wanda ke haifar da raunin da za a iya gujewa." Menene ƙari, yayin da batutuwan tsari na iya faruwa tare da kowane nau'in motsa jiki, yanayin HIIT ya sa ya fi dacewa. "Waɗannan sabbin ayyukan motsa jiki na HIIT galibi suna mai da hankali kan saurin gudu da lambobi, wanda ke ɗaukar fifiko daga yin wani abu da kyau da farko."

Ƙwararrun masu motsa jiki ba su da wannan damuwa, galibi saboda yadda aka tsara ayyukan motsa jiki na HIIT. "Wasu ayyukan motsa jiki na HIIT ba yawanci suna ba da koma baya na motsa jiki ko tsarin motsi da zarar nau'in ɗan takarar ya lalace," in ji Miranda. A takaice dai, babu wasu zaɓuɓɓuka da aka tanadar don lokacin da jikinku ya fara gajiya amma aikin yana buƙatar ku ci gaba da motsawa. "Sannan ana tilasta wa mutum ya ci gaba da ɗaukar kaya ko motsa jiki iri ɗaya, yana fitar da ragowar wakilai tare da sifar mara nauyi a cikin wannan yanayin mai tsananin wahala, don haka saita matakin rauni." (Kada ku ji tsoro, mun rufe ku kawai cewa: Gwada Waɗannan Sauye -sauyen Lokacin da kuka Gaji AF A cikin HIIT ɗinka)

Ba Fifikon Maidowa ba

Yana iya zama mai jaraba don buga aji-sansanin ku sau biyar a mako. Amma idan ajin da kuke ɗauka hakika aikin motsa jiki ne na HIIT, wannan baya ƙyale kusan isasshen lokacin hutawa da murmurewa. Lana Titus, babban malami a ƙona 60-a HIIT-sadaukar da ɗakin studio-yana ba da shawarar ɗalibai suyi aiki a can sau uku zuwa huɗu a mako max. Wannan saboda hadarin wuce gona da iri shine haqiqa. Don samun fa'ida daga horarwar ku, kuna buƙatar ɓata lokacin yin ayyukan gyarawa. Miranda yana ba da shawarar yoga, jujjuya kumfa, da aikin sassauci, tare da kula da ingancin abincin ku da bacci.

TL; DR

To a ina duk wannan ya bar mu? Ainihin, ba haka bane kawai nau'in motsa jiki wanda ke haifar da rauni, amma "cikakkar guguwa" na abubuwan da ke sa jikin mutum ya daina. Duk da yake raunin zai iya faruwa lokacin da kuke yin HIIT fiye da lokacin da kuke sannu a hankali suna yin tsere akan takalmi, wannan ba gaba ɗaya bane saboda hanyar motsa jiki da kanta. Yana da alaƙa da yadda mutane suka shirya don HIIT da ingancin koyarwar da aka ba su.

Duk da haɗarurruka, har yanzu akwai * fa'idodi da yawa* ga motsa jiki mai ƙarfi, kuma bincike har ma ya nuna cewa motsa jiki ya fi daɗi idan yana da wahala.

Da wannan a zuciya, ga yadda za ku zauna lafiya yayin ayyukan HIIT, musamman idan kun kasance sababbi a gare su.

Idan kuna aiki a gida:

Ofaya daga cikin mafi kyawun abubuwa game da HIIT shine cewa ba kwa buƙatar kasancewa cikin dakin motsa jiki don yin shi. Amma masana sun yi gargadin cewa idan ba ku taɓa gwada motsi ba, ya kamata ku fara wucewa tare da mai ba da horo ko malami da farko. Mutane da yawa suna yin motsi na yau da kullun kamar turawa da tsalle tsalle ba daidai ba, in ji Hackett. "Fom ɗin ya fi mahimmanci yayin da kuke ƙara kayan aiki." Wannan yana nufin idan kuna haɗa dumbbells, barbells, kettlebells, ko kowane nau'in ma'auni a cikin ayyukanku na gida, yana da kyau a fara duba fam ɗinku tare da gwani.

Idan kuna aiki a cikin aji:

Anan, kuna da fa'idar malami ko mai ba da horo wanda da kyau zai sa muku ido. Titus yana nuna mahimmancin neman mai koyarwa ko malami wanda ya ƙware kuma zai iya tabbatar da cewa kuna yin motsi daidai. Kuma idan kun kasance sababbi ga HIIT, "koyaushe ku sanar da malamin don ta sa ido kan fom ɗin ku," in ji ta.

Duk da haka, yana da mahimmanci ku tafi tare da hanjin ku idan wani abu bai ji daɗi ba. Miranda ta ce: "Ka tuna ka saurari jikin ka kuma tafi kowane irin sauri da ƙarfi suna da daɗi," in ji Miranda. "Abu ne mai sauƙi don kamawa cikin yanayin farin ciki da gasa na waɗannan nau'ikan azuzuwan, amma kada ku zama gwarzo. Babu wakili/lokaci/PR da ya cancanci samun rauni. Bayan haka, sifili horo na iya faruwa idan kun ji rauni kuma kuna waje. "

Bita don