ʻO ka haʻahaʻa i ka hoʻomaʻamaʻa Sprint Kiʻekiʻe

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Hoʻomau ʻia ka hoʻomaʻamaʻa wā waena kiʻekiʻe i mea kaulana e like me ka wā ma mua, a no ke kumu kūpono: he nui nā keu o ka HIIT, e like me ka momona momona a me ka wikiwiki o ka metabolism. Akā e like me kahi noiʻi hou i paʻi ʻia ma ʻO ka Ka Nupepa Kuikawa o ka Federation of American Societies for Experimental Biology, hoʻomaʻamaʻa sprint ikaika loa, ma ke ʻano, hiki ke hoʻopōʻino nui, e waiho ana iā ʻoe i ka makaʻu no kekahi mau maʻi, inā he mea hou ʻoe i kēia ʻano hana pahū.

No ka noiʻi ʻana, ua loaʻa i nā mea noiʻi he ʻumikūmālua mau kāne manawaleʻa e hana i ʻelua pule o kēlā me kēia lā sprint hoʻomaʻamaʻa-30-kekona holo kaʻa holo wāwae ma nā mīkini kaʻa wāwae a me ka lima, a ukali ʻia e nā manawa hoʻomaha ʻehā mau minuke ma waena. Ua hana lākou i kēia kaapuni ʻekolu a ʻelima mau manawa. I ka hoʻomaka a me ka hopena o nā pule ʻelua, ua ana nā mea noiʻi i ka mana aerobic kiʻekiʻe a me ka mana kiʻekiʻe o ka mana, a lawe i nā biopsies o ko lākou wāwae a me nā ʻiʻo lima e nānā i kā lākou mitochondria-nā hale mana o ke kelepona e hoʻohana ana i ka haki ʻana o ka meaʻai a me ka oxygen e hana ai i ka adenosine. triphosphate (ATP), pono ka ikehu o ke kino e pono ai ka hana no nā mākala.

I ka pau ʻana o nā pule ʻelua, ua hoʻopau nui ʻia ka hana mitochondrial, no laila e hōʻemi ana i ka hiki o nā cell ke hoʻopau i ka oxygen a me ko lākou hiki ke hana i ka ikehu e pono ai ke kaua aku i ka pōʻino mai nā radical manuahi i hoʻokuʻu ʻia i kēia mau sprints. Hiki i kēia ke hoʻopōʻino i nā pūnaewele olakino a hoʻopōʻino i nā hanana gene, a ma ia mea e hoʻonui ai i ka pilikia no nā pilikia inflammatory, nā maʻi degenerative, a me ka maʻi kanesa paha, wahi a Robert Boushel, Ph.D., ka mea kākau kiʻekiʻe o ka noiʻi. A i ka wā i hana ʻia ai ke aʻo ʻana i nā kāne, ʻaʻohe kumu e manaʻo ai ʻaʻole like nā wahine i ka pilikia like ʻole no ka mea e pane like ka mitochondria i nā kāne a me nā wahine, hoʻohui ʻo ia.

Maikaʻi ke kuhikuhi ʻana ua alakaʻi ka noiʻi mua i nā hopena kūʻē, e hōʻike ana hiki i ka HIIT ke kōkua maoli i ka mitochondrial biogenesis, ʻo ia ka mea e hoʻohālikelike i ka mitochondria i kāu mau cell. ʻO ka mitochondria hou aku, ʻo ka nui o ATP. ʻO ka nui o ka ATP, ʻo ka nui o ka ikaika o kou kino e pauma i ke koko i nā mea hana a me nā mākala.

No laila he aha ka hāʻawi? ʻO nā kāne i loko o kēia aʻo ʻana he olakino maikaʻi akā noʻonoʻo wale ʻia he 'ʻano hana', no laila ʻo ka mea maikaʻi ʻo ka nui o ka hoʻonohonoho ʻia o kou kino e lawelawe i kēia ʻano hana, ʻo ka liʻiliʻi o ka pōʻino, wahi a Boushel. "ʻO kā mākou leka e pono e akahele ka poʻe e pili ana i kēia hoʻomaʻamaʻa sprint-type," i ʻōlelo ʻo ia. "ʻAʻole ia no ka ʻōlelo ʻana he maikaʻi ʻole ka hoʻomaʻamaʻa kiʻekiʻe, akā ʻo kēia ʻano pahū a pau i waho-sprinting ʻaʻole paha e hoʻoulu i kahi pane olakino inā ʻaʻole ʻoe i aʻo ʻia." Inā ʻoe i kūkulu i kahi kahua hoʻomaʻamaʻa paʻa, ʻaʻohe mea hewa i ka hoʻokō ʻana i kēia ʻano o nā hoʻomaʻamaʻa hoʻomaʻamaʻa sprint explifive, ʻoiai ke hana wale ʻoe i ʻelua mau manawa i kēlā me kēia pule ma ke ʻāpana o kahi papahana nui aʻe e hāʻawi i ka manawa i ke kino e hoʻopili.

ʻO ka pilikia maoli i ke olakino mai ka lele lele ʻana i loko o kēia ʻano o nā hana pahū me ka hana ʻole ʻana i kou kino iā lākou, wahi a Boushel. No laila, ma mua o kou hoʻomaka ʻana i ka hoʻomaʻamaʻa sprint, e hoʻāʻo i ka hoʻomaʻamaʻa HIIT kuʻuna-3 a 4 mau minuke i ukali ʻia e kahi manawa hoʻomaha-e kūkulu i kou kino a hiki i nā sprints āpau. E hoʻoulu kēia i nā antioxidants, nā enzymes e pale iā ʻoe mai nā kiʻekiʻe kiʻekiʻe o nā radical manuahi i ka wā o ka sprints. (Hoʻohui, e nānā i kēia mau kumuwaiwai hoʻohilahila he 12 o nā antioxidants i hiki ke lilo i pale kūlohelohe i nā radical free.)

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