Isizathu esisodwa isizathu sokuthi abantu abakwazi ukunamathela emgodini wokuzivocavoca ukuthi ukuthi bamatasa kakhulu. Faka ukuqeqeshwa kwesikhawu esiphakeme kakhulu, noma HIT ngefushane . Ukucwaninga komzimba okukhulayo kubonisa ukuthi ukuqhuma okukhulu komsebenzi kungenza inhliziyo yakho namapayipi akho afaneleke ngesikhathi esingaphansi, uma kuqhathaniswa nemithi yesintu yemizuzu engama-30 ngosuku lokuzivocavoca umzimba , izinsuku ezinhlanu ngesonto.
Kuzwakala kuhle kubagijimi abasha, kodwa abantu abadala abadala bakhathazeka ngokuthi lolu hlobo lokuzivocavoca okusheshayo luzobangela izinkinga eziningi zempilo kunokuba zixazululwe, zibeke engozini inhliziyo yabo namalungu abo. Nakhu ukucwaninga okwenziwe ekuqeqesheni okude kakhulu kwezinga lokuvota ikakhulukazi kubantu asebekhulile abanezifo ezihlobene nobudala ezifana nesifo sikashukela nesifo senhliziyo.
Okuyisisekelo
Kulula nje, ukuqeqeshwa kwe-HIIT kuhilela ukuqubuzana okufishane kokuzivocavoca okukhulu okugxilwe ngezikhathi ezinde zomsebenzi ophuthumayo njengesikhathi sokuphumula. Abagijimi bangase bajwayelane noFartlek noma "ukuqeqeshwa kwejubane", okuvela eScandinavia emashumini eminyaka edlule, ngokusekelwe ezimisweni ezifanayo.
Kusukela ngaleso sikhathi, abacwaningi baye bahlola amaphethini ahlukene ahlukene, okushintshashintsha ubukhulu nobude bobubili izigaba zokuphuma nokubuya.
UMartin Gibala, osihlalo wesifunda se-kinesiology e-McMaster University eHamilton, eCanada, kuthiwa uvuselele isithakazelo ekuqeqesheni isikhashana phakathi nawo-2000.
Ucwaningo lwakhe lubonise ukuthi ukuqeqeshwa kwesikhashana kunikeze izinzuzo ezifanayo zomzimba njengendlela yokuzivocavoca ngamandla, ngesikhashana nje. Muva nje, uGibala kanye neqembu lakhe bahlola i-HIIT kubantu abadala abesifo sikashukela abaneminyaka eyisishiyagalolunye, beveza izinguquko eziwusizo ezibonakalayo ekuguleni kwamaglucose, ukuqina komzimba kanye nokubunjwa komzimba , emva kwamasonto amabili (amaseshini ayisithupha).
Ishicilelwe ngo-2011 ku- Journal of Applied Physiology , idatha kaGibala ibonisa ukuthi ukuqeqeshwa okuphakeme kakhulu kungaphephile, kuphumelele-mhlawumbe njengokubalulekile-nokusebenza isikhathi esiningi kubantu abadala abalwa nezinselele zempilo ezibalulekile.
"Ukutadisha kwethu kwakuncane, kodwa imiphumela ibonisa ukuthi i-HIIT inamandla okwenza ngcono impilo kubantu abadala, ngaphandle kokuzibophezela kwesikhathi esikhulu," kusho uGibala.
I-HIIT ne-Patient Heart
Nakuba izifundo eziningi zibonise izinzuzo zokuzivocavoca kubantu abadala abanezifo zenhliziyo, iningi locwaningo lihilelekile umsebenzi wokulinganisela. Kodwa uphenyo oluthile, olufana nesifundo seNorway eshicilelwe ku- Circulation ngo-2012, siye sahlola ukuthi izikhathi eziphakeme kakhulu ziphephile, noma ziyingozi, kubantu abadala asezindala ezinenkinga enhliziyweni.
Bahlangene nezikhungo ezintathu zokuvuselela inhliziyo, izifundo ezingu-4,846 ezibhekene nezinhlobo ezihlukahlukene zesifo senhliziyo esukela ekuhlaselweni kwenhliziyo kwangaphambili, i-angioplasty, ukuhlinzwa kwe-coronary noma ukuhlinzwa kwe-valve, nokuhluleka kwenhliziyo. Banikezwe ngokungahleliwe ohlelweni lokuzivocavoca olunamandla noma ukuqeqeshwa okuphakathi kwesikhathi.
Ukuthi Kunamandla Kangakanani?
Ukuphakama kweseshini sokuzivocavoca kwakulinganiswa ngeyinye yezindlela ezimbili: mhlawumbe ngokuqapha kwenhliziyo noma ngesilinganiso sokuzikhandla okubonakalayo .
Izikhathi ezilinganiselwe zazibandakanya ukuzivocavoca okuqhubekayo ngenani lezinhliziyo ngamaphesenti angu-70 okuphakeme noma ngaphansi; kubhekwa ukuzama ukuhluka ku-12-14, ngesilinganiso sika-6-20. Izikhathi eziphakeme kakhulu zihlelwe ngezikhathi ezine zamaminithi amane okuhloswe ngayo izinga lokushaya kwenhliziyo elingamaphesenti angama-85 kuya kwangu-95, futhi ku-15-17 ekucaleni kwekhono lokuzikhandla, elifakwe kancane kancane, "ama-pauses asebenzayo" ngamaphesenti angu-50 kuya kwangu-70 ngaphezulu kwenhliziyo. Izikhathi zonke zahlala cishe ihora, kuhlanganise nezikhathi ezifudumalayo nezipholile.
Emva kokubeka lezi zifundo ngezigaba ezingama-36 ngamunye, iqembu elilinganiselayo liye lahlanganisa amahora angu-129 456 wokuzivocavoca; iqembu eliphakeme kakhulu lamahora angu-46,364 kuwo wonke.
Kuboshwe omunye wabulawa inhliziyo, futhi kwakuphakathi kwalabo abenza umsebenzi wokuzivocavoca. Iqembu eliphakeme kakhulu lahlushwa izinhliziyo ezimbili ezingenabulawa.
Izinga eliphansi lezenzakalo zenhliziyo laholela abacwaningi ukuthi baphendule ukuthi zombili izinhlobo zomsebenzi ziphephile ezigulini zenhliziyo kodwa ukuthi ukuqeqeshwa kwesikhashana esiphezulu, ikakhulukazi, kufanele kubhekwe ngabantu abadala abane-coronary artery disease, ngenxa yezinzuzo zayo ezibalulekile zenhliziyo .
Ngokufanayo, ukubuyekezwa kuka-2013 kwezingu-10 ku-HIIT kwezifundeni ezindala ngezimo ezivela e-coronary artery disease, ukwehluleka kwenhliziyo, isifo somfutho wegazi ophakeme, isifo se-metabolic, nokukhuluphala kunyatheliswa eBritish Journal of Sports Medicine. Ukuhlaziywa kwe-meta kwembulwe ukuthi ukuthuthukiswa okukhulu kokuqina komzimba kutholakala kulezi zihloko ezihilelekile emiphakathini ye-HIIT kuqhathaniswa nezinhlelo zendabuko zokuzivocavoca umzimba. Ukuzivocavoca kwe-cardiorespiratory-kuhlolwa ngokulinganisa umthamo omkhulu wamaphaphu- nakho kuyindlela yokwenza ngcono isikhathi eside.
Thembisa kanye nezinketho ezingaphezulu
UMartin Gibala ukholelwa ukuthi i-HIIT inamakhono angempela futhi inikeza ukuzivocavoca kwangempela okunye okuzokwenza ngcono impilo yabantu abadala.
"Siyazi ukuthi kukhona ucwaningo olwengeziwe olwenziwe kwi-HIIT; izifundo eziningi ziye zazincane eziningana zezihloko, futhi azikwenziwanga isikhathi eside. Isibonelo sokuzivocavoca singase sibe" izidakamizwa ukukhetha "ngemininingwane eminingi esekelwe, kodwa ukuqeqeshwa kwesikhashana kuye kwabonisa izithembiso eziningi ezinkulingweni zakuqala. Asinamademokhrasi omdabu womhlahlandlela we-cardio, sifuna nje ukusho ukuthi uma abantu becindezelwa isikhathi, bangabheka ngokuphepha lo mkhuba ohlukile wokuzivocavoca . "
Ukuqapha kwabasebekhulile abaqalayo
Isinyathelo sokuqala uma uzizwa ungakufanelekile, ukuthola ukuthola ukuthi udokotela ulungile ukuqala ukuqeqeshwa kwesikhashana. Bese, hamba kancane kancane. Awudingi ukushaya isisindo samaphesenti angama-95 esilinganiso senhliziyo yakho, kusho uGibala. Uma ukuzivocavoca kwakho kwansuku zonke kunezinyawo zokuhamba ngemuva kokudla kanye nesinja yakho, isibonelo, uphakamisa ukusebenzisa izikhumbuzo ezinjengokuthunyelwe okukhanyayo ukufaka izikhathi ezinzima kulo msebenzi.
Uthi: "Vele uhambe kancane kancane," uyeluleka. "Yisho, lezi zibani ezimbili ezilandelayo engizohamba ngazo ngokushesha, uphume umoya, bese wehlisa phansi. Uthola ukuphakama okuncane nesigodi esincane." Abanye abantu, yisikhathi. "
Ngokuhamba kwesikhathi-futhi ngokushesha okukhulu, ngokusho kobufakazi-izinga lakho lokuzivocavoca lizophuthuka, uzokwazi ukusekela umzamo ophakeme kakhulu, futhi uzokwazi ukufeza okuningi kwalezi zikhathi ezisebenzayo.
"Sivame ukusebenzisa ibhayisikili ukuqeqeshwa kwesikhashana ngoba kulula ukukala ebhodini," kusho uGibala. "Kodwa ungasebenzisa futhi umshini we-elliptical, ukubhukuda, ukuhamba ekukhuphukeni; noma iyiphi indlela esebenzisa imisipha emikhulu njengaleyo emilenzeni iyosebenza."
Imithombo:
UDavid P. Swain, noBarry A. Franklin. Ukuqhathaniswa Kwezinzuzo Ze-cardioprotective ze-Exercise Versus Moderate Intensity Ukuzivocavoca kwe-Aerobic. I-American Journal of Cardiology Volume 97, Issue 1, 1 Januwari 2006, amakhasi 141-147.
UJonathan P. Little, uJenna B. Gillen, uMichael E. Percival, u-Adeel Safdar, uMark A. Tarnopolsky, uZubin Punthakee, uMary E. Jung noMartin J. Gibala. Ukuqeqeshwa kwe-High-intensity High Interval Training kunciphisa i-Hyperglycemia futhi kwandisa amandla e-muscular mitochondrial ku-Patients nge-Type 2 yesifo sikashukela. J Appl Physiol 111: 1554-1560, 2011.
Kassia S Weston, u-Ulrik Wisløff, uJeff S Coombes. Ukuqeqeshwa Kwesikhashana Esiphezulu Ukuqeqeshwa Kwabeziguli Ngezifo Ze-cardiometabolic ezibangelwa indlela yokuphila: Ukubuyekezwa kwesistimu nokuhlaziywa kwe-Meta. I-J J Sports Med 2013; 0: 1-9.
UMartin J Gibala. UProfesa noSihlalo woMnyango Wezinkinosi, i-McMaster University e-Hamilton, e-Ontario. Ingxoxo eyenziwa ngocingo January 14, 2015.
Øivind Rognmo, PhD; I-Trine Moholdt, i-PhD; U-Hilde Bakken, i-BSc; I-Torstein Hole, MD, i-PhD; Per Mølstad, MD, PhD; I-Nils Erling Myhr, i-BSc; UJostein Grimsmo, MD, i-PhD; Ulrik Wisløff, PhD. Ingozi Yezinhliziyo Ephakeme-Ebhekene Ne-Moderate-Intensity Ukuzivocavoca Aerobic Ezigulweni Zezinhliziyo ZaseCoronary. Ukujikeleza . 2012 Sep 18; 126 (12): 1436-40.