The Downside to High-Intensity Sprint Training

Zamkati

• Onaninso za

Maphunziro a nthawi yayitali akupitilizabe kutchuka monga kale, ndipo pazifukwa zomveka: HIIT ili ndi maubwino ambiri, kuphatikiza kuwotcha mafuta ndi kagayidwe kofulumira. Koma malinga ndi kafukufuku watsopano wofalitsidwa mu The Official Journal of the Federation of American Societies for Experimental Biology, maphunziro othamanga kwambiri, makamaka, amatha kuwononga kwambiri, kukuyikani pachiwopsezo cha matenda ena, ngati mwayamba kumene kuchita masewera olimbitsa thupiwa.

Pa kafukufukuyu, ochita kafukufuku anali ndi amuna odzipereka khumi ndi awiri omwe amachita masabata awiri a maphunziro a sprint-tsiku lililonse-30-sekondi zonse zothamanga pamakina oyendetsa njinga zam'manja ndi manja, ndikutsatiridwa ndi nthawi yopumula ya mphindi zinayi pakati. Adachita izi katatu kapena kasanu. Kumayambiriro ndi kumapeto kwa masabata awiriwa, ofufuza adayeza kuchuluka kwa mphamvu zamagetsi komanso kutulutsa mphamvu, natenga ma biopsies amiyendo yawo yamiyendo ndi mikono kuti athe kusanthula mitochondria - nyumba zamphamvu zama cell zomwe zimagwiritsa ntchito kuwonongeka kwa chakudya ndi mpweya kuti apange adenosine triphosphate (ATP), mphamvu ya thupi yofunikira kuti minofu igwire ntchito.

Kumapeto kwa masabata awiriwa, ntchito ya mitochondrial idaponderezedwa kwambiri, potero amachepetsa mphamvu yamasamba kudya mpweya komanso kuthekera kwawo kutulutsa mphamvu zofunikira kuthana ndi kuwonongeka kwa zopitilira muyeso zomwe zimatulutsidwa munthawi imeneyi. Izi zitha kuvulaza maselo athanzi ndikuwononga majini, zomwe zimawonjezera chiopsezo cha zotupa, matenda opatsirana, ndipo mwina ngakhale khansa, atero a Robert Boushel, Ph.D., wolemba wamkulu phunziroli. Ndipo ngakhale kuti kafukufukuyu ankachitidwa mwa amuna, palibe chifukwa choganiza kuti azimayi sangakhale pachiwopsezo chimodzimodzi chifukwa mitochondria imachitanso chimodzimodzi mwa amuna ndi akazi, akuwonjezera.

Ndizomveka kunena kuti kafukufuku wakale wabweretsa zotsatira zotsutsana, kuwonetsa kuti HIIT itha kuthandizira mitochondrial biogenesis, yomwe imafanana ndi mitochondria m'maselo anu. Mitochondria yambiri, ndi ATP yambiri. Kuwonjezeka kwa ATP, ndimphamvu zambiri zomwe thupi lanu limayenera kupopera magazi kumagulu ogwira ntchito ndi minofu.

Ndiye amapereka chiyani? Amuna omwe anali phunziroli anali athanzi koma amangowona ngati 'otakataka pang'ono', chifukwa chake nkhani yabwino ndiyakuti thupi lanu likakhala lokwanira kuthana ndi mitundu yolimbitsa thupi imeneyi, kuchepa sikungakhaleko, atero a Boushel. "Uthenga wathu ndiwoti anthu akuyenera kukhala osamala pang'ono pamaphunziro amtundu wa sprint," akutero. "Sitikunena kuti kuphunzira mwamphamvu nkoyipa, koma kuphulika kotereku sikungakhale koyambitsa yankho labwino ngati simunaphunzitsidwe." Ngati mwapanga malo ophunzitsira olimba, palibe cholakwika ndikuchita masewera olimbitsa thupi othamanga kwambiri, bola ngati mukuchita izi kangapo pa sabata ngati gawo la pulogalamu yayikulu yopatsa thupi nthawi kuti lizolowere.

Vuto lenileni lathanzi limabwera chifukwa chodumphira m'mitundu yolimbitsa thupi popanda kugwirira ntchito thupi lanu poyamba, atero a Boushel. Chifukwa chake, musanayambe maphunziro othamanga, yesani maphunziro apachikhalidwe a HIIT-3 mpaka 4 mphindi zotsatiridwa ndi nthawi yopuma-kuti mumange thupi lanu mpaka kuthamanga konse. Izi zidzalimbikitsa ma antioxidants, ma enzyme omwe amakutetezani kumagulu apamwamba a free-radicals panthawi ya sprints. (Kuphatikiza apo, onani magwero 12 odabwitsa a ma antioxidants omwe amatha kukhala ngati oteteza zachilengedwe motsutsana ndiopanda ufulu.)

Onaninso za