Ngaphantsi koQeqesho oluPhezulu lweSprint

Umxholo

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Uqeqesho lwexesha eliphakathi lokuqina luyaqhubeka ukuthandwa njengakuqala, kwaye ngesizathu esivakalayo: I-HIIT inezibonelelo ezininzi, kubandakanya ukutshiswa kwamafutha kunye nemetabolism ekhawulezayo. Kodwa ngokutsho kophononongo olutsha olupapashwe kwi Ijenali esemthethweni yeFederation of American Societies for Experimental Biology, ukuqeqeshwa kwe-sprint high-intensity, ngokukodwa, kunokubangela umonakalo omkhulu, kukubeka emngciphekweni wezifo ezithile, ukuba umtsha kolu hlobo lokuziqhelanisa nokuqhuma.

Kuphononongo, abaphandi babenamavolontiya angamadoda alishumi elinambini enza iiveki ezimbini zoqeqesho lokubaleka ngemizuzu engama-30 ngomzuzu wesibini kwimitshini yokuhamba ngebhayisikile yomlenze nengalo, kulandele ixesha lokuphumla lemizuzu emine phakathi. Le sekethe bayenze izihlandlo ezithathu ukuya kwezihlanu. Ekuqaleni nasekupheleni kweeveki ezimbini, abaphandi balinganisa amandla aphezulu e-aerobic kunye namandla okuphuma okuphezulu, kwaye bathatha ii-biopsies zemilenze yabo kunye nemisipha yengalo ukuhlalutya i-mitochondria -indawo zokugcina amandla zeseli ezisebenzisa ukonakala kokutya kunye neoksijini ukuvelisa i-adenosine triphosphate (ATP), amandla emithombo yomzimba ayimfuneko ekusebenzeni kwemisipha.

Ekupheleni kweeveki ezimbini, umsebenzi we-mitochondrial wawucinezelwe kakhulu, oko ke kunciphisa amandla eeseli okutya ioksijini kunye nokukwazi kwabo ukuvelisa amandla afunekayo ukulwa nomonakalo ovela kwii-radicals zasimahla ezikhutshwa ngeli xesha lokubaleka. Oku kungonakalisa iiseli ezisempilweni kwaye kubangele ukonakala kubume bezakhi zofuzo, nto leyo eya kuthi inyuse umngcipheko kwimicimbi yokuvuvukala, izifo ezonyukayo, kwaye mhlawumbi nomhlaza, utshilo uRobert Boushel, Ph.D., umbhali omkhulu wesifundo. Kwaye ngelixa isifundo siqhutywa emadodeni, akukho sizathu sokucinga ukuba abafazi ngekhe babe semngciphekweni ofanayo kuba i-mitochondria ihlala iphendula ngokufanayo emadodeni nakwabasetyhini, wongeza.

Kufanelekile ukubonisa ukuba uphando lwangaphambili lukhokelele kwiziphumo ezichaseneyo, ezibonisa ukuba i-HIIT inokunceda ngokwenene i-mitochondrial biogenesis, ephindaphinda i-mitochondria kwiiseli zakho. Eyona mitochondria, ngakumbi i-ATP. I-ATP ngakumbi, amandla omzimba wakho kufuneka upompe igazi kumalungu asebenzayo kunye nezihlunu.

Ke yintoni enika? Amadoda kolu phononongo ebesempilweni entle kodwa ajongwa kuphela 'esebenzayo ngokuphakathi', ke iindaba ezimnandi zezokuba okukhona umzimba wakho ulungele ukusingatha ezi ntlobo zokuzilolonga, kokukhona uya kuba mncinci umonakalo, utshilo uBoushel. "Umyalezo wethu kukuba abantu kufuneka balumke kancinane ngolu qeqesho lohlobo lwe-sprint," utshilo. "Oko akutsho ukuba uqeqesho lwamandla aphezulu alulunganga, kodwa olu hlobo lokuqhushumba konke ukuphuma ngaphandle akunakuyichukumisa impendulo esempilweni ukuba awufundiswanga." Ukuba wakhe isiseko soqeqesho oluqinileyo, akukho nto iphosakeleyo ngokuphumeza ezi ntlobo zoqeqesho lokuqhushumisa, ukuba nje wenza amaxesha ambalwa ngeveki njengenxalenye yenkqubo enkulu yokunika umzimba ixesha lokuziqhelanisa.

Ubungozi bokwenyani bezempilo buvela ngokutsiba ungene kwezi ntlobo zokuzilolonga ngaphandle kokusebenza emzimbeni wakho kuqala, utshilo uBoushel. Ke, ngaphambi kokuba uqalise uqeqesho lokubaleka, zama uqeqesho lwe-HIIT lwemveli-3 ukuya kwimizuzu emi-4 egqabhuka elandelwa lixesha lokuphumla-ukwakha umzimba wakho ukuya kuthi xhaxhe ngokuphuma phandle. Oku kuyakukhuthaza ii-antioxidants, ii-enzymes ezikukhusela kumanqanaba aphezulu e-radicals simahla ngexesha leembaleki. (Ngaphezu koko, khangela le mithombo ye-12 emangalisayo ye-antioxidants enokuthi isebenze njengabakhuseli bendalo ngokuchasene ne-radicals yamahhala.)

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