Contents
Cardio yana ƙaruwa da tasirin ƙarfin horo, yana inganta zagayawar jini a cikin ƙwayoyin mai kuma yana inganta ƙona mai, amma akwai muhawara game da wane cardio yafi kyau - ƙarancin ƙarfi ko ƙarfi. Duk da irin sananniyar shahararriyar iska a tsakanin masana da masu son koyon karatu, binciken da aka yi kwanan nan ya nuna cewa babban zafin jiki (HIIT) yana ƙona ƙarin adadin kuzari, amma abubuwan farko da farko.
Bambanci tsakanin ƙarfin mai ƙarfi da ƙananan ƙarfin zuciya
Eroananan aerobics na ci gaba, aiki na dogon lokaci wanda yawan bugun zuciya ya kasance 50-65% na matsakaicin bugun zuciya. A wannan motsa jiki, jiki yana amfani da mai a matsayin babban tushen makamashi. Koyaya, mawuyacin horo mai ƙarancin ƙarfi shine cewa idan ya ƙare, maye gurbin mai ma yana ƙarewa, tunda ƙananan aerobics baya buƙatar kuzari don murmurewa.
Bugun zuciya mai ƙarfi yana ci gaba da aiki na ɗan gajeren lokaci wanda zuciya ke tsakanin 70-85% na matsakaicin bugun zuciya. A irin wannan motsa jiki, jiki yana amfani da kuzari daga tsokoki, amma yana ƙone calories bayan haka, kamar bayan ƙarfin horo.
Menene yafi tasiri wajen kona kitse
A karo na farko, an bincika tasirin rashin ƙarfi da ƙarfi mai ƙarfi a cikin 1994. Masana kimiyya sun raba batutuwa zuwa ƙungiyoyi biyu, kuma bayan makonni 15 suka kimanta sakamakon. Ya zama cewa mahalarta a cikin ƙungiyar HIIT sun ƙona ninki tara fiye da mahalarta a cikin ƙananan ƙarfin zuciya. Researcharin bincike ya nuna cewa masu koyon aikin HIIT suna da rashi mai mai yawa, koda kuwa lokacin aikinsu yayi gajere.
Masana kimiyya sun yanke shawarar cewa babban ƙarfin zuciya yana inganta metabolism da ƙoshin mai. Kashe kashe kuzari yayin gajeren motsa jiki na HIIT yana taimakawa kiyaye adadin kuzari mai aiki yayin hutawa. Wannan baya faruwa tare da ƙananan aiki mai ƙarfi.
Koyaya, wannan baya amfani da sababbin sababbin abubuwa. Wani binciken ACE na kwanan nan, wanda masu bincike a Jami'ar Wisconsin suka goyi baya, ya gano cewa duka hanyoyin horo suna aiki iri ɗaya don masu farawa. Wannan yana nufin cewa a farkon aikinku, ya fi kyau don samun mafi kyawun motsa jiki na motsa jiki, kuma yayin da kuke ƙaruwa cikin ƙoshin lafiya, ƙara ƙarfin ta hanyar tazara.
Yadda ake horar da karfi
Horon tazara mai tsaka-tsakin lokaci ya haɗa da canzawa tsakanin gajeren, lokutan aiki tuƙuru tare da matsakaitan motsa jiki. Darasin zai iya yin kama da wannan:
5 minti mai dumi - 50% na max. Bugun zuciya
3-5 tazara:
- 30 seconds - 70-85% na max. Bugun zuciya
- 60 seconds - 45-65% na max. Bugun zuciya
5 mintuna sun huce - 50% na max. Bugun zuciya
A wannan yanayin, zaku iya horar akan kowane kayan aikin zuciya.
Idan kun yi horo a gida tare da nauyinku, to don HIIT yi amfani da wasu atisaye masu rikitarwa kamar burpees, huhu, turawa, tsalle, tsere, tare da waɗanda suka fi sauƙi - gudu a wurin, jujjuya hannu da ƙafafu. Jillian Michaels tana amfani da wannan ƙa'idar a cikin horarwarta, wanda shine dalilin da yasa kwasa-kwasan bidiyon ta shahara da tasiri.
Rashin nasara ga HIIT shine cewa ba na kowa bane. Idan kuna da matsaloli tare da zuciya ko hanyoyin jini, to kafin fara karatun, tabbatar da tuntuɓar likitanku.
Duk da yawan shaharar da ke tattare da yanayin motsa jiki mai saurin motsa jiki, ana nuna horo mai karfi ya zama mafi tasiri a ƙona mai, amma wannan hanyar ta dace da mutane masu horo da lafiya. Masu farawa za su girbe fa'idodi iri ɗaya daga cututtukan zuciya na gargajiya. Mutanen da ke fama da cututtukan zuciya ya kamata su mai da hankali kan ƙara ƙarfin jimrewa, inganta aikin zuciya, da shiga cikin tsarin horo a hankali, wanda kuma ke ba da izinin ƙananan ƙarfin zuciya.