Nhamba imwechete chikonzero vanhu vanoti havagoni kusungirirana nehurumende yekurovedza muviri ndeyekuti ivo vanongodaro vakabatikana. Pinda mazano ekudzidzira mukati, uye HIIT kwenguva pfupi. Chimwe chikwata chekutsvakurudza chiri kukura chiri kuratidza kuti kuputika kwebasa-yakasimba basa kunogona kuita kuti mwoyo nemapapu ako zvakakodzera zvakakwana munguva shomanana, zvichienzaniswa nemirairo yemitambo yemaminitsi makumi matatu pazuva rekufungisisa-kushanda muviri , mazuva mashanu pavhiki.
Inonzwika zvikuru kune vavatambi vaduku, asi vakwegura vazhinji vanonetseka kuti rudzi urwu rwekuvhima kwekutsanya runokonzera zvinetso zvehutano zvakanyanya pane zvinogadziriswa, kuisa mwoyo yavo nemajoini pangozi. Hezvino tarisa kuongororwa kwakaitwa kuburikidza nekudzidziswa kwekuvhara kwemazuva mashoma muvanhu vakuru vakwegura vane zvirwere zvakadai sezera rekare sechirwere cheshuga uye chirwere chemwoyo.
The Basics
Zvichinyorwa, HIIT kudzidzisa kunosanganisira maitiro mashomanana ekunyanyisa kwakanyanyisa kunopindirwa kwenguva yakareba yekuita kwenguva shoma sekupora nguva. Vanomhanya vanogona kunge vachiziva Fartlek kana kuti "kukurumidza kutamba" kurovedzwa, kwakatanga muScandinavia makumi emakore akapfuura, zvichienderana nemitemo yakafanana.
Kubva panguva iyo, vatsvakurudzi vakaedza maitiro emakamu akasiyana-siyana, vachisiyana kusimba uye nguva yezvikamu zvose zvekubuda nekudzoka.
Martin Chibala, sachigaro wesangano rinonzi kinesiology kuMichamaster University kuHamilton, Canada, inonzi inoratidzira kufarira mukati mekudzidzisa pakati pe2000.
Kutsvakurudza kwake kwakaratidza kuti kurovedza kwemazuva kwakaponesa maitiro ehutano akafanana sekuenzanisa-kuwedzerwa muviri, munguva shoma yenguva. Munguva pfupi yapfuura, Gibala neboka rake vakaedza HIIT mune vanhu vasere vakwegura vane chirwere cheshuga, vachiratidza kuchinja kunobatsira kunokonzerwa nekushuga kwemashuga, kusimba kwepfungwa, uye kuumbwa kwemuviri , mushure memavhiki maviri (zvidzidzo zvitanhatu).
Yakadhindwa muna 2011 mu Journal of Applied Physiology , data yaGibala inoratidza kuti kudzivirira kwakasimba kunogona kunge kwakachengeteka, zvinobudirira-zvichida sekukosha-uye nguva-yakakosha kune vanhu vakuru vanorwisana nezvinetso zvehutano zvakanyanya.
"Kudzidza kwedu kwaiva kadiki, asi zvinoguma zvinoratidza kuti HIIT inokwanisa chaizvo yekuvandudza utano muvanhu vakuru, vasina kuzvipira kukuru kwenguva," akadaro Gibala.
HIIT uye Mwoyo Murefu
Kunyange zvazvo zvidzidzo zvakawanda zvakaratidza kubatsirwa kwekurovedza muviri kune vanhu vakuru vane chirwere chepfungwa, zvizhinji zvekutsvakurudza zvakabatanidzwa zvine mwero. Asi dzimwe tsvakurudzo, dzakadai sokudzidza kweNorway dzakabudiswa mu Circulation muna 2012, dzakaongorora kana nguva dzakakwirira dzakachengeteka, kana kuti zvinotyisa, kune vakwegura vane zvinetso zvemoyo zvakakomba.
Yakabatanidzwa kubva munzvimbo zvitatu zvekugadzirisa mwoyo, mapeji 4,846 anotambura nemhando dzakasiyana-siyana dzechirwere chepfungwa zvichibva pakurwisa kwemoyo, angioplasty, chirwere chepachivande kana chirwere chekuvhara, uye mwoyo kusagadzikana. Vakanga vari pangozi vakagoverwa kuti vaite chirongwa chengwero-yepamusoro-soro kana chirongwa chepamusoro-mukati.
Kunyanya Kukuru Kwakadini?
Kuwedzerwa kwezvikamu zvekudzidzira kwakayerwa mune imwe yenzira mbiri: pamwe nemwoyo kutarisa kana kuburikidza nechiyero chekufungidzira .
Zvirongwa zvemazuva mashoma zvinosanganisira kuenderera mberi kwekurovedza muviri nekutengesa kwemoyo pa70 kubva muzana yepamusoro kana zvishoma; achiona kushingaira mumhando yakawanda ye12-14, pamwero we 6-20. Zvidzidzo zvepamusoro zvakagadzirirwa nemisikiti mina yemaminitsi mana inomirira 85-95 muzana yepamusoro yepamusoro yemwoyo, uye 15-17 pamusana pekufungidzirwa kwemazinga, inotenderedzwa nechinonoka, "kushingaira kunonoka" pa50-70 kubva muzana kwepamusoro pemwoyo. Zvirongwa zvacho zvose zvakagara kweawa, kusanganisira kushambidzika uye kunonoka-nguva.
Mushure mokuisa hurukuro idzi kuburikidza nevhareji yemasangano makumi matatu nemaviri, boka rakadzika-rakasimba rakaunganidza maawa makumi mapfumbamwe nemazana makumi mapfumbamwe nemazana mana nematanhatu ekurovedza muviri; iyo yakakwirira-yeboka boka maawa 46 364 muzvose.
Mumwe musungwa anouraya mwoyo wakaitika, uye uyo aiva mumwe wevaya vanoita zvishoma nezvishoma. Hondo yakakwirira yakashungurudzika mbiri dzisina kuuraya mwoyo dzomusungwa.
Nhamba yakaderera yezviitiko zvepfungwa yakaita kuti vatsvakurudzi vaite kuti zvose zviri zviviri zvekuita zvakachengeteka kune varwere vemwoyo asi kuti kudzidziswa kwemazuva ekudzivirira, kunyanya, kunofanirwa kuonekwa nevanhu vakuru vane chirwere chetachiona, nekuda kwekubatsira kwayo kwemoyo .
Saizvozvowo, kubvunzurudzwa kwezvikamu gumi zvezvikamu gumi zvekudzidza kweHIIT muzvikamu zvakwegura nemamiriro ezvinhu achibva kuuronary artery disease, mwoyo kusakundikana, hypertension, syndrome, uye kukwegura kwakabudiswa muBritish Journal of Sports Medicine. Meta-analysis yakaratidza kuti humwe huri nani hunovandudzwa muhutano hwehutano hwemoyo hunowanika munyaya idzi dzinobatanidzwa muHIIT regimens kuenzaniswa nemagariro ezvinyorwa-masimba epurogiramu. Cardiorespiratory fitness-yakaongororwa nekuyera huwandu hwemapapu emagetsi -yewo inofanirwa kurarama kwenguva refu.
Vimbiso uye Zvimwe Zvimwe
Martin Gibala anofunga kuti HIIT ane simba rechokwadi uye anopa maitiro chaiwo ezvimwe nzira yekuvandudza hutano hwevakuru vakwegura.
"Tinoziva kuti pane tsvakurudzo dzakawanda dzinofanira kuitika paHIIT; uye zvidzidzo zvese zvave zviduku muhuwandu hwezvidzidzo, uye hazvina kuitwa kwenguva refu kwenguva yakareba. chisarudzo "nemashoko akawanda ekutsigira, asi nguva yekudzidzisa yakaratidza zvakawanda zvevimbiso mumatambudziko ekutanga.Hatisingadi kuderedza mitemo ye cardio, tinongoda kuda kutaura kuti kana vanhu vakamanikidzwa kwenguva, vanogona kuchengetedza izvi zvakasiyana . "
Kuchengetedzwa kweVakuru Vakwegura Kutanga
Nhanho yekutanga kana iwe uchinzwa usina kukodzera, ndeyokuwana OK yachiremba kuti atange kudzidziswa kwemazuva. Zvadaro, ramba uchifamba zvishoma nezvishoma. Iwe haufaniri kurova chinangwa che 95 muzana yepamusoro wepamusoro yemoyo wako, rinoti Gibala. Kana maitiro ako ezuva nezuva ane mushure-kudya kwemanheru nembwa yako, somuenzaniso, anotaura kushandisa zvikwangwani sezviedza zvishoma kuti uise mamwe nguva yakaoma mubasa racho.
"Ingobuda munzvimbo yako yekunyaradza zvishoma," anopa zano. "Iti, kune aya maviri anotevera magetsi ini ndichafamba nekukurumidza, iwe unobuda kunze, uye unononoka pasi Unowana chikwata chiduku uye mupata muduku .. Kune vamwe vanhu, ndiyo nguva."
Nokufamba kwenguva-uye nokukurumidza nokukurumidza, maererano nouchapupu-hutano hwako hwakanaka huchavandudza, iwe uchakwanisa kutsigira zvakanyanya-kushanda nesimba, uye uchakwanise kuzadzikisa zvimwe zvezviitiko izvi zvinoshanda.
"Tinowanzoshandisa bhasikoro kwekudzidzisa kwenguva nokuti zviri nyore kuverenga mubazi," Gibala zvinyorwa. "Asi iwe unogonawo kushandisa gorosi, kushambira, kukwira kumakomo; chero nzira iyo inoshandisa miviri yakawanda seya makumbo makashanda."
Sources:
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○ Jonathan P. Little, Jenna B. Gillen, Michael E. Percival, Adeel Safdar, Mark A. Tarnopolsky, Zubin Punthakee, Mary E. Jung naMartin J. Gibala. Kuderera-kuvhaka kwepamusoro-kupindira kwekudzidzira kupindira Kudzidzisa kunoderedza Hyperglycemia uye Kunowedzera Musito Mitochondrial Kugona Muvarwere Nechipiri 2 Chirwere cheshuga. J Appl Physiol 111: 1554-1560, 2011.
Kassia S Weston, Ulrik Wisløff, Jeff S Coombes. Kunyanya-kupindira Kupindira Kudzidziswa nevarwere neHupenyu-hunoita hutachiona hweCardiometabolic: Ongororo yakarongeka uye Meta-analysis. Br J Sports Med 2013; 0: 1-9.
Martin J Gibala. Purofesa uye Sachigaro weDhipatimendi reKinesiology, McMaster University kuHamilton, Ontario. Kubvunzurudzwa kwakaitwa nefoni 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. Dambudziko reMwoyo weHigh- Versus Moderate-Intensity Aerobic Kuita muviri muCononary Heart Zvirwere. Circulation . 2012 Sep 18; 126 (12): 1436-40.