Chifukwa chimodzi chomwe anthu amanena kuti sangagwirizane ndi masewera olimbitsa thupi ndikuti ali otanganidwa kwambiri. Lowetsani maphunziro apamwamba kwambiri, kapena Khalani mwachidule. Kafukufuku wochulukirapo akuwonetsa kuti ntchito yowonjezereka ingapangitse mtima ndi mapapu anu kukhala oyenerera mu nthawi yocheperapo, poyerekeza ndi lamulo lachikhalidwe la mphindi 30 patsiku la masewero olimbitsa thupi , masiku asanu pa sabata.
Zimamveka zabwino kwa othamanga achinyamata, koma achikulire ambiri amadandaula kuti mtundu umenewu wa masewera olimbitsa thupi udzachititsa mavuto ambiri a thanzi kusiyana ndi kuthetsa, kuika mtima wawo ndi ziwalo zawo pangozi. Pano pali kafukufuku amene wapangidwa pa maphunziro apamwamba kwambiri pafupipafupi makamaka okalamba achikulire omwe ali ndi matenda akuluakulu monga matenda a shuga ndi matenda a mtima.
Zofunikira
Mwachidule, kuphunzitsidwa kwa HIIT kumaphatikizapo zochepa zochita masewera olimbitsa thupi zomwe zimakhala ndi nthawi yayitali yochitapo kanthu ngati nthawi yowonongeka. Othawa amatha kudziwa bwino Fartlek kapena "speed play", yomwe inayambira ku Scandinavia zaka makumi angapo zapitazo, pogwiritsa ntchito mfundo zofanana.
Kuyambira nthawi imeneyo, ofufuza ayesa njira zosiyana siyana, zosiyana ndi kukula kwa nthawi zonse komanso zochitika.
Martin Gibala, yemwe ndi mkulu wa dipatimenti ya kinesiology ku McMaster University ku Hamilton, ku Canada, akudziwika kuti ali ndi chidwi chophunzitsidwa pakati pa zaka za m'ma 2000s.
Kafukufuku wake adawonetsa kuti maphunziro apakati amapereka phindu lofanana la thupi monga nthawi yochepa, nthawi yochepa chabe. Posachedwapa, Gibala ndi gulu lake adayesa HIIT pa akuluakulu asanu ndi atatu akuluakulu a shuga, akuwulula kusintha kosinthika kwa shuga, kuthamanga kwa thupi, ndi thupi , patatha masabata awiri (magawo sikisi).
Pofalitsidwa mu 2011 mu Journal of Applied Physiology , data ya Gibala imasonyeza kuti maphunziro apamwamba angakhale otetezeka, ogwira ntchito-mwinanso ofunikira-komanso othawikitsa omwe akulimbana ndi mavuto aakulu.
"Phunziro lathu linali lochepa, koma zotsatira zake zimasonyeza kuti HIIT ili ndi mphamvu zenizeni zowonjezera thanzi la anthu akuluakulu, popanda kudzipereka kwanthawi yaitali," adatero Gibala.
WODZIKHALA NDI WOKHULUPIRIRA MTIMA
Ngakhale kuti maphunziro ambiri asonyeza ubwino wochita masewera olimbitsa thupi kwa anthu achikulire omwe ali ndi matenda a mtima, kafukufuku wochulukirapo waphatikizapo ntchito zolimbitsa thupi. Koma kufufuza kwina, monga kafukufuku wa ku Norwegian Norway komwe kunafalitsidwa mu Circulation mu 2012, wasanthula ngati kutalika kwapakati kwapakati kunali kotetezeka, kapena koopsya, kwa okalamba omwe ali ndi vuto lalikulu la mtima.
Anasonkhanitsidwa kuchokera ku malo atatu ochiritsa matenda a mtima, madera 4,846 anavutika ndi mitundu yosiyanasiyana ya matenda a mtima, kuyambira ku matenda a mtima, angioplasty, opaleshoni ya opaleshoni kapena opaleshoni ya valve, ndi mtima wosalimba. Anapatsidwa mwayi wochita masewero olimbitsa thupi kapena maphunziro apamwamba kwambiri.
Kodi N'kulakwa Kwambiri?
Mphamvu ya zochitika zolimbitsa thupizo zinayesedwa mwa imodzi mwa njira ziwiri: kaya ndi mtima woyang'anira kapena kupyolera mu kuchuluka kwa zomwe mukuganiza kuti mukuchita .
Gawo laling'ono limaphatikizapo kuchita masewera olimbitsa thupi ndi mtima wa pa 70 peresenti ya chiwongoladzanja; akuyesera kuchita zosiyanasiyana 12-14, pa mlingo wa 6-20. Mapulogalamu apamwamba anakhazikitsidwa ndi mphindi zinayi zapakati pa mphindi zisanu ndi zisanu ndi zisanu ndi zitatu (85-95 peresenti), ndipo 15-17 patsiku lakuyesedwa, pofika pang'onopang'ono, "kuthamanga kwapakati" pa 50-70 peresenti peresenti ya mtima. Zonsezi zinatha pafupifupi ola limodzi, kuphatikizapo nthawi yotentha ndi yozizira.
Pambuyo poyika maphunzirowo pa magawo 36, aliyense wa gululi anali ndi maola 129,456 ochita masewera olimbitsa thupi; gulu lamphamvu kwambiri maola 46,364 onse.
Mmodzi mwa anthu amene anamwalira anamwalira, ndipo anali mmodzi wa iwo amene ankachita masewera olimbitsa thupi. Gulu la amphamvu kwambiri linagwidwa ndi mavoti awiri osapsa mtima.
Kafukufuku wamakono a mtima adapangitsa ochita kafukufuku kuganiza kuti mitundu yonse ya ntchitoyi imakhala yotetezeka kwa odwala mtima koma kuti maphunziro apamwamba kwambiri, makamaka, ayenera kuganiziridwa ndi akuluakulu omwe ali ndi matenda a mitsempha, chifukwa cha phindu lalikulu pamtima .
Mofananamo, ndemanga ya 2013 ya maphunziro 10 pa HIIT ku maphunziro achikulire omwe ali ndi mikhalidwe yochokera ku matenda a mitsempha ya m'mimba, matenda a mtima, kuthamanga kwa magazi, matenda a shuga, ndi kunenepa kwambiri zinafalitsidwa ku British Journal of Sports Medicine. Kafukufukuyu adawonetsa kuti kusintha kwakukulu kwa matenda okhudzidwa mtima kumapezeka m'mitu imeneyi yomwe ikuphatikizidwa mu machitidwe a HIIT poyerekeza ndi ndondomeko zamakhalidwe abwino. Kuchepetsa thupi loyendetsa thupi-kuyesedwa ndi kuyesa mphamvu yapamwamba ya mapapo - kumatithandizanso kukhala ndi moyo wabwino kwautali.
Lonjezo ndi Zosankha Zambiri
Martin Gibala amakhulupirira kuti HIIT ali ndi mphamvu zenizeni ndipo amapereka masewero olimbitsa thupi omwe angathandize kuti anthu okalamba akhale ndi thanzi labwino.
"Tikudziwa kuti pali zochuluka zofukufuku zomwe ziyenera kuchitika pa HIIT; maphunziro onsewa akhala ang'onoang'ono pazinthu zambiri, ndipo sanachitepo nthawi yaitali. kusankha "ndi ma data ambiri, koma nthawi yophunzitsira yasonyeza malonjezo ambiri m'mayesero oyambirira. Sitikunyalanyaza malangizo a cardio, tikungofuna kunena kuti ngati anthu akulimbikitsidwa nthawi, akhoza kusamala bwinobwino . "
Zisamaliro kwa Achikulire Achikulire Kuyambira
Chinthu choyamba ngati mukuganiza kuti simukuyenera, ndiko kupeza choyenera cha dokotala kuti muyambe maphunziro. Kenaka, pang'onopang'ono pang'onopang'ono. Simukuyenera kugunda chiwerengero cha 95 peresenti ya chiwerengero cha mtima wanu, akuti Gibala. Ngati zochitika zanu za tsiku ndi tsiku zimakhala ndi kuyendayenda ndi galu wanu, mwachitsanzo, akuwonetsa kugwiritsa ntchito zizindikiro monga zolemba zozizira kuti aike nthawi yambiri mu ntchitoyo.
"Tangotulukamo pang'ono," akulangiza. "Nenani, chifukwa cha magetsi awiri otsatirawa omwe ndikupita mofulumira, mutuluka mpweya, ndiye pang'onopang'ono." Mukupeza chiwerengero pang'ono ndi chigwa chaching'ono kwa anthu ena. "
Pakapita nthawi-ndipo mofulumira, malinga ndi umboni-kuti thupi lanu lidzakula bwino, mudzatha kuyesetsa kwambiri, ndipo mudzatha kukwaniritsa nthawi yambiriyi.
"Timakonda kugwiritsa ntchito njinga zamaphunziro kwa nthawi yophunzitsira chifukwa n'zosavuta kuyeza mu labu," Gibala mfundo. Koma mungagwiritsire ntchito makina a elliptical, kusambira, kuyenda kumtunda, njira iliyonse yomwe imagwiritsa ntchito minofu yaikulu ngati miyendo idzagwira ntchito. "
Zotsatira:
David P. Swain, ndi Barry A. Franklin. Kuyerekeza kwa Mapuloteni a Cardioprotective Amtengo Wapatali Ndi Ochepa Kwambiri Kuchita Zochita Zolimbitsa Thupi. Buku la American Journal of Cardiology Volume 97, Magazini 1, 1 January 2006, masamba 141-147.
Jonathan P. Little, Jenna B. Gillen, Michael E. Percival, Adeel Safdar, Mark A. Tarnopolsky, Zubin Punthakee, Mary E. Jung ndi Martin J. Gibala. Maphunziro a Pakati pa Mphamvu Zapamwamba Zophunzitsira Amachepetsa Hyperglycemia ndi Kuwonjezeka kwa Mitochondrial Mmene Odwala Amapezera Ndi Mtundu Wachiwiri wa shuga. J Appl Physiol 111: 1554-1560, 2011.
Kassia S Weston, Ulrik Wisløff, Jeff S Coombes. Kuthamanga Kwambiri Kwambiri kwa Odwala ndi Moyo Wopatsa Moyo-Wopangitsa Matenda a Cardiometabolic: Kukonzekera Mwatsatanetsatane ndi Kusanthula Meta. Br J Sports Med 2013; 0: 1-9.
Martin J Gibala. Pulofesa ndi Wachiwiri wa Dipatimenti ya Kinesiology, University of McMaster ku Hamilton, Ontario. Kuyankhulana kochitidwa ndi foni January 14, 2015.
Øivind Rognmo, PhD; Trine Moholdt, PhD; Hilde Bakken, BSc; Torstein Hole, MD, PhD; Per Mølstad, MD, PhD; Nils Erling Myhr, BSc; Jostein Grimsmo, MD, PhD; Ulrik Wisløff, PhD. Matenda a Mitsempha Yopitirira Momwe Amapangidwira Momwe Akulimbitsira Thupi la Odwala M'thupi la Coronary Heart Odwala. Kudutsa . 2012 Sep 18; 126 (12): 1436-40.