Iyo yepazasi kune Yakakwira-Kusimba Sprint Kudzidziswa

Zvemukati

• Ongororo ye

Yakakwira-yakasimba nguva yekudzidzira inoramba ichizivikanwa seyakamboitika, uye nechikonzero chakanaka: HIIT ine mabhenefiti mazhinji, kusanganisira kupisa mafuta uye nekukurumidza metabolism. Asi zvinoenderana neongororo nyowani yakaburitswa mu Iyo Yepamutemo Chinyorwa cheFederal of American Societies for Ongororo Biology, yakakwira-yakasimba kukwiridzira kurovedzwa, kunyanya, inogona kukonzera kukuvara kwakakomba, kukuisa panjodzi yezvimwe zvirwere, kana iwe uri mutsva kune urwu rudzi rwekuputika Workout.

Pachidzidzo ichi, vaongorori vaive nevarume gumi nevaviri vanozvipira vanoita mavhiki maviri ezvese-rimwe-zuva-rekumhanyisa-makumi matatu-echipiri mabhureki pamakumbo nemuchina wekuchovha mabhasikoro, zvichiteverwa nemaminitsi mana ekuzorora pakati. Vakaita dunhu iri katatu kana kashanu. Pakutanga nekupera kwemasvondo maviri, vaongorori vakayera huwandu hwepamusoro hweeobobic uye simba rakakwira, uye vakatora biopsies emakumbo avo uye mhasuru dzemaoko kuti vaongorore mitochondria yavo - dzimba dzemagetsi dzesero dzinoshandisa kuputsika kwechikafu neoksijeni kugadzira adenosine triphosphate (ATP), simba remuviri rinodiwa musimba basa.

Pakupera kwemavhiki maviri, basa remitochondrial rakadzvanywa zvakanyanya, nekudaro richideredza kugona kwemasero kushandisa oxygen uye nekugona kwavo kuburitsa simba rinodiwa kurwisa kukuvara kubva kune mahara radicals anoburitswa panguva yeaya ma sprints. Izvi zvinogona kukuvadza maseru ane hutano uye kukonzera kukuvara kwemajini, izvo zvinowedzera mukana wekuputa, zvirwere zvinodzikira, uye pamwe nekenza, anodaro Robert Boushel, Ph.D., munyori mukuru wekudzidza. Uye nepo chidzidzo ichi chakaitwa muvarume, hapana chikonzero chekufungidzira kuti vakadzi havangave panjodzi imwechete sezvo mitochondria inowanzopindura zvakafanana muvarume nevakadzi, anowedzera.

Zvakanaka kuratidza kuti kutsvagurudza kwakapfuura kwakatungamira kune kumwe kupokana mhedzisiro, kuratidza kuti HIIT inogona kubatsira mitochondrial biogenesis, iyo inonyanya kudzokorora mitochondria mumasero ako. Iyo mitochondria yakawanda, iyo yakawanda ATP. Iyo yakawedzera ATP, iyo inowedzera simba muviri wako unofanirwa kupomba ropa kune nhengo dzinoshanda nemhasuru.

Saka chii chinopa? Varume vari muchidzidzo ichi vaive nehutano hwakanaka asi vaingotariswa 'zvine hushamwari', saka nhau dzakanaka ndedzekuti kana muviri wako uchinge wakagadzirirwa kubata aya marudzi ekurovedza muviri, padiki pane kukuvara kwacho, anodaro Boushel. "Meseji yedu ndeyekuti vanhu vanofanirwa kungwarira nezve kudzidziswa kwechinyakare," anodaro. "Hazvirevi kuti kudzidzira kwepamusoro-soro kwakaipa, asi rudzi urwu rwekuputika kwese-sprinting yose inogona kunge isiri kukonzera mhinduro ine utano kana iwe usina kudzidziswa." Kana iwe wakavaka hwaro hwakasimba hwekudzidzisa, hapana chakaipa nekushandisa mhando idzi dzeanoputika sprint training workouts, chero uchingodaro kaviri pasvondo sechikamu chechirongwa chikuru chekupa muviri nguva yekuchinjika.

Njodzi chaiyo yehutano inobva pakusvetukira mukati memhando idzi dzekuputika kwekudzidzira pasina kushanda muviri wako kusvika kwavari kutanga, anodaro Boushel. Saka, usati watanga kudzidzira kumhanya, edza zvechinyakare HIIT kudzidzira-3 kusvika 4-maminetsi kuputika kunoteverwa nenguva yekuzorora-kuvaka muviri wako kusvika kune ese-kunze kwekumhanya. Izvi zvinokurudzira antioxidants, ma enzymes anokudzivirira kubva kumazinga epamusoro emahara-radicals panguva ye sprints. (Uyezve, tarisa izvi gumi nezviviri zvinoshamisa zveantioxidants izvo zvinogona kushanda sevadziviriri venyama kurwisa mahara-radicals.)

Ongororo ye