I-Downside to High-Intensity Sprint Training

-Delile

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Ukuqeqeshwa kwesikhawu sokuqina okuphezulu kuyaqhubeka ukuthandwa njengangaphambili, futhi ngesizathu esihle: I-HIIT inezinzuzo eziningi, kufaka phakathi ukushiswa kwamafutha kanye ne-metabolism esheshayo. Kepha ngokocwaningo olusha olushicilelwe ku- Ijenali Esemthethweni ye-Federation of American Societies for Experimental Biology, ukuqeqeshwa ngamandla okukhulu kwe-sprint, ikakhulukazi, kungadala umonakalo omkhulu, kukubeka engcupheni yezifo ezithile, uma umusha kulolu hlobo lokuzivocavoca okuqhumayo.

Ocwaningweni, abacwaningi babe namavolontiya abesilisa ayishumi nambili enza amasonto amabili okuqeqeshwa kwe-sprint yosuku ngalunye-olunye usuku-ama-sprints angama-30-isekhondi lonke emshinini wamabhayisikili womlenze nengalo, okulandelwa yizikhathi zokuphumula eziyimizuzu emine phakathi. Benze lesi sifunda amahlandla amathathu kuye kahlanu. Ekuqaleni nasekupheleni kwamasonto amabili, abacwaningi balinganisa amandla aphezulu we-aerobic namandla aphakeme, bathatha ama-biopsies emisipha yabo yemilenze nengalo ukuhlaziya i-mitochondria yabo - izindlu zokugcina amandla zeseli ezisebenzisa ukuwohloka kokudla ne-oxygen ukukhiqiza i-adenosine triphosphate (ATP), isisetshenziswa samandla omzimba esidingekayo ekusebenzeni kwemisipha.

Ekupheleni kwamasonto amabili, umsebenzi we-mitochondrial wacindezelwa kakhulu, ngaleyo ndlela kwehliswa amandla amaseli okudla i-oxygen kanye namandla awo okukhiqiza amandla adingekayo ukulwa nomonakalo ovela kuma-radicals wamahhala akhishwa phakathi nalezi sprints. Lokhu kungalimaza amangqamuzana aphilile futhi kudale umonakalo ezakhiweni zofuzo, nakho okwandisa ubungozi bezinkinga zokuvuvukala, izifo eziwohlozayo, mhlawumbe nomdlavuza, kusho uRobert Boushel, Ph.D., umbhali omkhulu wesifundo. Futhi ngenkathi isifundo siqhutshwa emadodeni, asikho isizathu sokucabanga ukuthi abesifazane ngeke babe sengozini efanayo ngoba i-mitochondria ivame ukuphendula ngokufanayo kwabesilisa nabesifazane, uyanezela.

Kuyafaneleka ukukhomba ukuthi ucwaningo lwangaphambilini luholele emiphumeleni ethile ephikisanayo, kukhombisa ukuthi i-HIIT empeleni ingasiza i-mitochondrial biogenesis, ephinda kabili imitochondria kumaseli akho. I-mitochondria eyengeziwe, i-ATP eyengeziwe. Uma i-ATP iyanda, umzimba wakho uba namandla engeziwe okumpompa igazi ezithweni ezisebenzayo nemisipha.

Manje yini enikezayo? Amadoda akulolu cwaningo abenempilo enhle kodwa athathwa nje ngokuthi 'akhuthele ngokusesilinganisweni', ngakho-ke izindaba ezinhle ukuthi lapho umzimba wakho ukulungele ukubhekana nalezi zinhlobo zokujima, umonakalo uzoba mncane, kusho u-Boushel. “Umyalezo wethu wukuthi abantu kumele bakuqaphele lokhu kuqeqeshwa kohlobo lwe-sprint,” usho kanje. "Akusho ukuthi ukuqeqeshwa kwe-high-intensity kubi, kodwa lolu hlobo lokuqhuma konke ukuphuma kwe-sprinting kungase kungenzi impendulo enempilo uma ungaqeqeshiwe." Uma wakhe isisekelo sokuqeqeshwa esiqinile, akukho lutho olungalungile ngokusebenzisa lezi zinhlobo zokuzivocavoca nge-sprint sprint, inqobo nje uma wenza kanjalo izikhathi ezimbalwa ngesonto njengengxenye yohlelo olukhulu lokunikeza umzimba isikhathi sokuzivumelanisa.

Ingozi yangempela yezempilo ivela ekuziphonsekeni ngqo kulezi zinhlobo zokuzivocavoca okuqhumayo ngaphandle kokusebenzela umzimba wakho kuqala, kusho uBoushel. Ngakho-ke, ngaphambi kokuthi uqale ukuqeqeshwa kwe-sprint, zama ukuqeqeshwa kwe-HIIT yendabuko-3 kuya ku-4-imizuzu ukuqhuma okulandelwa isikhathi sokuphumula-ukuze wakhe umzimba wakho ufinyelele wonke ama-sprints. Lokhu kuzokhuthaza ama-antioxidants, ama-enzyme akuvikelayo emazingeni aphezulu wama-radicals akhululekile ngesikhathi sokugijima. (Futhi, hlola le mithombo eyi-12 emangazayo yama-antioxidants angasebenza njengabavikeli bemvelo kuma-radicals wamahhala.)

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