Iwo Ekutanga 2 Ekushandisa Anononoka Kukwegura pane Cellular Chikamu
Zvemukati
Uyezve, maitiro ekushandura chero rovedzo kuita HIIT Workout.
Tsvagurudzo nyowani yakaona kuti pamusoro pezvese zvimwe zvehutano mabhenefiti iwe aunotoziva nezve kurovedza muviri, zvinogona kubatsira nekukwegura, futi.
Asi kwete ese maekisesaizi akagadzirwa akaenzana - zvirinani zvinoenderana nechidzidzo chitsva muEuropean Heart Journal.
Zvinoenderana neichi chidzidzo, iwe unofanirwa kuwedzera kutsungirira uye yakakwira-yakasimba nguva yekudzidzira (HIIT) kune ako maitiro. Aya maekisesaizi anoita kuti moyo wako uwedzere uye unogona kuita kuti maseru ako ave madiki kwenguva yakareba. Vatsvakurudzi vakagadzirisa izvi nekuyera zvivakwa panoperera ma chromosomes, anozivikanwa nematelomeres.
Kutenda kutsvagurudzo dzekare, isu tinoziva kuti edu tomereti anotanga kudzikira patinokwegura. Zvakare, vanhu vakura vane maomereomere marefu havaoni kukwegura kwetsinga nekukasira sevanhu vane mapfupi. Izvi zvinoreva kuti tsinga dzadzo dzinowanzo kuve muchimiro chiri nani uye ivo vari panjodzi shoma yemamiriro akaita sechirwere chemwoyo uye sitiroko.
Nhoroondo dzekudzidza
- Chidzidzo ichi chakatevera vanhu gumi nevaviri vakarovedza kwemaminitsi makumi mana nemashanu, katatu pasvondo, kwemavhiki makumi maviri nematanhatu.
- Vatori vechikamu vakakamurwa kuita mapoka mana: iro aerobic boka (rinoenderera richimhanya), iyo HIIT boka (4 × 4 yenguva chirongwa), iro boka rekurwisa (sere muchina-wakavakirwa kurovedza), uye rinodzora boka (hapana kurovedza zvachose)
- Pakupera kwemasvondo makumi maviri nematanhatu, avo vari mumapoka ekudzora uye ekupikisa vaive vasina shanduko muhurefu hwetelomere. Zvisinei, avo vari mumapoka eerobobic uye HIIT vakaona "mbiri-mbiri" kuwedzera kureba.
Vatsvaguriri vakawana zvakare kuti vanhu vari mumapoka eerobobic uye HIIT vakasangana nebasa rakawanda retelomerase. Iyi ndiyo nzira yakakonzera kuti ma chromosomes avo ave akareba.
Izvo zvakakosha kuti uzive zvinhu zvakati wandei nezve ichi chidzidzo:
- Izvo hazvina kuyera mabhenefiti ekufema, zvinova izvo zvinokutendera kuti usapepere kana iwe uchinge uchikwira seti yematanho.
- Kureba kweTelomere handiyo chete chinhu chinokonzera kukwegura.
Izvo zvakare hazvingarondedzere kutaura kuti iaerobic kana HIIT kurovedza muviri chete zvinokonzeresa shanduko iyi mune zvine hutano kukwegura zvinhu. Aya maekisesaizi anobatsira kutamba chikamu mukusimudzira nitrous oxide, iyo inobatsira kuchengeta yako mitochondria ine hutano uye chengetedza kurwisa-kana-kubhururuka nzira mumuviri wako.
Nepo kudzidza kwacho kusingawani mabhenefiti ekurwisa-kukwegura kubva mukudzidziswa kwekudzivirira, hazvireve kuti hapana bhenefiti yekusimudza. Sezvaunokura, muviri wako unenge wadzikira tsandanyama. Izvi zvinogona kuwedzera njodzi yako ye:
- kudonha
- kutsemuka
- kukanganisika basa
- osteoporosis
- rufu
Kana paine chero chinhu, bata ichi chidzidzo sechiyeuchidzo chekuchengetedza nzira yakaenzana yekurovedza muviri. Edza kusanganisa kweaerobic uye kuramba: Mhanya Chipiri uye simudza zviyereso neChina.
Tanga yako telomere-inoshamwaridzika tsika chero nguva
Kana iwe usati wambove wekurovedza muviri aficionado, aerobic uye HIIT kurovedza inzira yakanaka yekutanga. Mushure mezvose, chidzidzo chakaona kukura mumatheromere kureba kwevapakati-vepakati vatori vechikamu kunyangwe vasina hutano hwepamoyo Zano: Anenge chero Workout inogona kuve HIIT yekurovedza zviri nyore nekugadzira nguva dzekusimba.
| Aerobic kushanda | HIIT vhezheni |
|---|---|
| Kushambira | Shambira nekukurumidza kwemamita mazana maviri uye zorora kweminiti imwe |
| Kumhanya | Mabvi akakwirira kwemasekondi makumi matatu, zorora gumi |
| Yakaderera-inokanganisa cardio maitiro | Ita reps kwemasekondi makumi matatu, zorora kweminiti rimwe |
| Elliptical | Pedal nekukurumidza kwemasekondi makumi matatu, wobva wanonoka kwemaminetsi 2-4 |
| Kutamba | 4 × 4 (maekisesaizi mana, mana kutenderera) |
HIIT inosanganisira mashoma mapfupi ekurovedza muviri anoteedzerwa nekudzoka kana nguva iri nyore. Kushanda kwemaminetsi manomwe HIIT kurovedza kwakajairika, kunyangwe iwe uchifanira kuita iro chiitiko zvinoenderana nezvinodiwa nemuviri wako uye kugona.
Sezvo iwe paunowedzera kusununguka nekushanda kunze, tarisa pakuvaka tsandanyama dzako nehuremu kana kuramba kudzidziswa.
Emily Gadd munyori uye mupepeti anogara muSan Francisco. Iye anoshandisa yake yakasarudzika nguva kuteerera mimhanzi, kuona mafirimu, kutambisa hupenyu hwake painternet, uye kuenda kumakonzati.
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