Cov naj npawb yog vim li cas cov tib neeg hais tias lawv tsis tuaj yeem ua nrog lub zog qoj ib ce yog tias lawv tsuas yog cov khoom lag luam xwb. Nkag mus rau txoj kev kawm siv qis, los yog HIIT luv luv. Kev loj hlob ntawm kev tshawb fawb yog qhia tias tawg ntho ntawm kev siv ua haujlwm yuav ua tau rau koj lub plawv thiab lub ntsws kom haum raws li tsawg dua, piv nrog cov tshuaj ntawm 30 feeb rau ib hnub ntawm kev ua haujlwm loj , 5 hnub hauv ib lub lim tiam.
Cov suab nrov zoo rau cov tub ntxhais hluas cov neeg ncaws pob, tab sis ntau tus laus laus txhawj txog tias hom kev qoj ib ce no yuav ua rau muaj teeb meem ntau tshaj qhov nws ua kom daws teeb meem, muab lawv lub plawv thiab cov pob qij txha muaj teeb meem. Ntawm no yog saib cov kev tshawb fawb uas tau ua tiav rau kev siv lub sijhawm ua haujlwm uas muaj cov laus laus uas muaj hnub nyoog txog kev mob xws li ntshav qab zib thiab kab mob hauv lub plawv.
Cov Hauv Paus
Tsuas yog hais tias, kev cob qhia HIIT yuav siv sij hawm luv luv ntawm kev ua si khaus ua interspersed nrog ntev dua qeeb qeeb qeeb raws li lub caij rov qab. Runners yuav paub txog Fartlek lossis "speed play", uas pib hauv Scandinavia ntau xyoo dhau los, raws li cov qauv zoo sib xws.
Txij thaum ntawd los, cov kws tshawb nrhiav tau tshawb xyuas cov qauv sib txawv, sib txawv ntawm qhov kev siv thiab ntev ntawm tag nrho ob qho tag nrho tawm thiab theem rov qab.
Martin Gibala, tus thawj coj ntawm lub koom haum kinesiology ntawm McMaster University nyob rau hauv Hamilton, Canada, tau txais kev txhawb siab nrog kev txhawb siab kev txhawb rau kev kawm caij nyoog nyob rau hauv nruab nrab xyoo 2000s.
Nws tshawb pom pom tias interval kev kawm tau nqa tib cov kev pabcuam qoj ib ce nrog kev siv qoj ib ce, hauv ib feem ntawm lub sijhawm. Tsis ntev los no, Gibala thiab nws pawg tau ntsuam xyuas HIIT hauv yim neeg laus dua cov neeg laus, qhia txog kev hloov pauv ntawm cov kabmob glucose metabolism, plawv dhia, thiab lub cev muaj pes tsawg leeg , tom qab ob lub lis piam (rau 6 zaug).
Luam tawm rau xyoo 2011 hauv phau ntawv Journal of Applied Physiology , Gibala cov ntaub ntawv hais tias kev cob qhia kev ua haujlwm tuaj yeem muaj kev ruaj ntseg, siv tau zoo tshaj plaws-thiab sij hawm zoo rau cov neeg laus sib ntaus sib tua teeb meem loj.
"Peb txoj kev tshawb no yog me me, tab sis qhov tshwm sim tau qhia tias HIIT muaj peev xwm tiag tiag rau kev txhim kho kev nyab xeeb rau cov laus, tsis muaj kev cog lus loj tshaj," Gibala said.
HIIT thiab tus neeg mob lub siab
Thaum muaj ntau yam kev tshawb fawb tau pom tias cov txiaj ntsim ntawm kev qoj ib ce rau cov neeg laus uas muaj kab mob plawv, feem ntau ntawm cov kev tshawb fawb tau muab kev koom tes rau kev siv ntau. Tab sis qee qhov kev tshawb nrhiav, xws li kev kawm Norwegian luam tawm hauv Kev Tshaj Tawm xyoo 2012, tau kuaj xyuas seb puas muaj kev sib koom tes zoo, los yog muaj kev puas tsuaj, rau cov laus uas muaj teeb meem loj hauv plawv.
Sau los ntawm peb cov chaw kho mob plawv, 4,846 yam mob los ntawm ntau hom kab mob hauv lub plawv xws li lub plawv nres, angioplasty, kev phais plawv los yog lub plab phais, thiab lub plawv tsis ua hauj lwm. Lawv raug xaiv los ntawm ib qho kev siv dag zog me zog los yog kev siv sib xyaw ua haujlwm.
Yuav Ua Li Cas Thiaj Caw?
Kev siv ntawm kev ua qoj ib ce yog ntsuas ntawm ib qho ntawm ob txoj hauv kev: nrog rau lub plawv saib los yog los ntawm ib qho kev ntsuas ntawm kev siv zog .
Kev xaiv ib qho kev sib koom ua ke nrog kev qoj ib ce nrog lub plawv dhia ntawm 70 feem pua ntawm qhov siab lossis tsawg dua; pom kev ua haujlwm nyob rau hauv ib thaj tsam ntawm 12-14, nyob rau ntawm 6-20. Cov kev siv loj-thib yog teeb tsa nrog plaub lub sij hawm 4-feeb uas tau npaj tseg ntawm 85-95 feem pua ntawm lub plawv dhia plawv, thiab 15-17 ntawm qhov ntsuas qhov siab, kev sib koom nrog qeeb qeeb, "active pauses" ntawm 50-70 feem pua ntawm lub plawv dhia lub plawv. Cov kev sib tham txhua txog ib teev, nrog rau kev sov so thiab txias zuj zus.
Tom qab muab cov ntsiab lus los ntawm qhov nruab nrab ntawm 36 zaug ib zaug, cov pab pawg sib koom ua ke tau ua tiav tag nrho ntawm 129,456 teev ntawm kev qoj ib ce; lub siab siv pab pawg 46,364 teev nyob rau hauv tag nrho.
Ib tug tuag plague nres raug tshwm sim, thiab cov uas yog cov uas ua qhov siv dag zog me ntsis. Cov pab pawg neeg siab raug kev nyuaj ntawm ob leeg uas tsis muaj kev mob plawv.
Qhov qis tsawg ntawm cov xwm txheej mob tau ua rau cov neeg tshawb xyuas tshawb pom tias ob hom kev ua si muaj kev ruaj ntseg rau cov neeg mob plawv, tiam sis qhov kev siv lub cev tsis tshua nruab nrab, tshwj xeeb, yuav tsum tau pom zoo los ntawm cov laus uas muaj tus kab mob coronary artery, vim nws cov txiaj ntsig zoo rau lub plawv .
Ib yam li ntawd, xyoo 2013 xyuas txog 10 kev tshawb fawb ntawm HIIT hauv cov laus uas muaj cov mob uas muaj xws li mob ntsws ntawm tus mob coronary artery, lub plawv tsis ua hauj lwm, kev kub ntxhov siab, metabolic syndrome, thiab kev rog tau luam tawm nyob hauv British Journal of Sports Medicine. Cov meta-analysis tau qhia tias ntau dua kev txhim kho nyob rau hauv cov kev ua kom muaj tus kabmob hauv plawv tau pom nyob rau hauv cov kev kawm no hauv HIIT txoj kev xaib nrog rau cov kev coj siv loj-me. Cardiorespiratory fitness-soj ntsuam los ntsuas qhov siab tshaj plaws ntawm lub ntsws peev - tseem yog ib qho kev twv kom zoo dua thev.
Lus cog lus thiab ntau cov kev xaiv
Martin Gibala ntseeg hais tias HIIT tuav qhov tseeb tiag tiag thiab muaj kev tawm dag zog rau kev txhim kho kev noj qab haus huv ntawm cov laus.
"Peb paub tias muaj ntau txoj kev tshawb fawb los ntawm HIIT; thiab cov kev tshawb fawb tau muaj tsawg tsawg ntawm cov kev kawm, thiab lawv tsis tau ua tiav ntev lub sij hawm Tus qauv ntawm kev qoj ib ce yog cov" tshuaj "Peb yeej tsis xav hais tias yog tias cov tib neeg raug ntes rau lub sijhawm, lawv muaj peev xwm ua tib zoo xav txog qhov sib txawv ntawm cov qauv qoj ib ce . "
Yam Ntxim Saib Ntxim Ua rau Cov Neeg Laus Lawm Pib
Thawj kauj ruam yog tias koj xav tias tsis tsim nyog, yog xav tau ib tus kws kho mob TSUAS YUAV UA TOM TSEV KAWM NTAWV. Tom qab ntawd, maj mam nce mus qeeb. Koj tsis tas yuav ntaus lub phiaj xwm ntawm 95 feem pua ntawm koj lub plawv dhia paj paws, hais tias Gibala. Yog hais tias koj niaj hnub qoj ib ce nrog tom qab noj hmo nrog koj tus aub, piv txwv li, nws qhia siv cov cim xws li lub teeb cov duab los ntxig rau ntau lub caij nyoog rau hauv kev ua si.
"Cia li tau tawm ntawm koj txoj kev xav tau me ntsis," nws tau tawm tswv yim. "Hais rau cov teeb meem tom ntej no, kuv yuav mus taug kev ceev me ntsis, koj tau tawm ntawm kev ua pa, ces qeeb, Koj tuaj yeem ua kom me me thiab lub hav me ntsis.
Siv sij hawm dhau los-thiab ua sai sai, raws li cov pov thawj-koj qib qoj yuav zoo dua, koj yuav muaj peev xwm txhawb nqa kev siv zog dua, thiab muaj peev xwm ua kom tau ntau yam ntawm cov kev ua ub ua no.
"Peb yuav siv cycling rau interval kev kawm vim nws yooj yim los ntsuas hauv lub lab," Gibala notes. "Tab sis koj kuj tuaj yeem siv lub tshuab elliptical, ua luam dej, nce toj mus; txhua txoj kev uas siv cov nqaij ntshiv zoo li cov neeg nyob hauv cov ceg yuav ua haujlwm."
Qhov chaw:
David P. Swain, thiab Barry A. Franklin. Kev Sib Piv ntawm Cardioprotective Cov Kev Pabcuam Ntawm Cov Cuam Tshuam Zuj Zuj Zis Muaj Zog Aerobic Exercise. Cov American Journal of Cardiology Volume 97, Qhov Teeb 1, 1 Lub Ib Hlis 2006, Phab 141-147.
Jason P. Little, Jenna B. Gillen, Michael E. Percival, Adeel Safdar, Mark A. Tarnopolsky, Zubin Punthakee, Mary E. Jung thiab Martin J. Gibala. Low-volume High-intensity Interval Training Reduces Hyperglycemia thiab Txhim Kho Cov Mob Mitochondrial Muaj Mob Rau Cov Neeg Mob Ntsig Nrog Hom 2 Ntshav Qab Zib. J Appl Physiol 111: 1554-1560, 2011.
Kassia S Weston, Ulrik Wisløff, Jeff S Coombes. High-Interment Interval Training nyob rau hauv cov neeg mob nrog txoj kev ua neej-vim raug Cardiometabolic Disease: ib qhov Kev Ntsuam Xyuas Qhov Ntsuas thiab Kev Ntsuas. Br J Kev Sib Hlis 2014; 0: 1-9.
Martin J Gibala. Xib fwb thiab Thawj Pawg Thawj Tswj Hwm ntawm Kinesiology Department, McMaster University hauv Hamilton, Ontario. Kev sib tham ua los ntawm xov tooj Lub Ib Hlis 14, 2015.
Øivind Rognmo, PhD; Trine Moholdt, PhD; Hilde Bakken, BSc; Torstein Qhov, MD, PhD; Per Mølstad, MD, PhD; Nils Erling Myhr, BSc; Jostein Grimsmo, MD, PhD; Ulrik Wisløff, PhD. Kab Mob Siab Uas Siab Tshaj Plaws (Versus Moderate-Intensity Aerobic Exercise) hauv kev mob siab mob plawv. Kev . 2012 Sep 18; 126 (12): 1436-40.