Koetliso e tlase ho isa boemong bo phahameng ba Sprint

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Koetliso e phahameng ea nako e phahameng e ntse e tsebahala joalo ka mehleng, mme ka lebaka le utloahalang: HIIT e na le melemo e mengata, ho kenyelletsa ho chesa mafura le metabolism e potlakileng. Empa ho ea ka phuputso e ncha e hatisitsoeng ho The Official Journal of the Federation of American Societies for Experimental Biology, Koetliso e matla ea lebelo le phahameng, haholoholo, e ka baka tšenyo e kholo, ea u beha kotsing ea mafu a itseng, haeba o sa tsoa tseba mofuta ona oa boikoetliso bo phatlohang.

Bakeng sa thuto, bafuputsi ba ne ba e-na le baithaopi ba banna ba leshome le metso e 'meli ba etsang libeke tse peli tsa koetliso ea letsatsi le leng le le leng la sprint-li-sprints tsa metsotsoana e 30 holim'a mechine ea libaesekele tsa maoto le matsoho, e lateloa ke linako tsa ho phomola metsotso e mene lipakeng. Ba phethile potoloho ena makhetlo a mararo ho isa ho a mahlano. Qalong le qetellong ea libeke tse peli, bafuputsi ba ile ba lekanya tlhōrō ea matla a aerobic le tlhōrō ea matla a phahameng, 'me ba nka li-biopsy tsa mesifa ea maoto le ea matsoho ho hlahloba mitochondria ea bona - matla a sele a sebelisang ho senyeha ha lijo le oksijene ho hlahisa adenosine. triphosphate (ATP), mohloli oa matla oa 'mele o hlokahalang bakeng sa ho sebetsa ha mesifa.

Qetellong ea libeke tse peli, ts'ebetso ea mitochondrial e ile ea hatelloa haholo, ka hona ea fokotsa matla a lisele ho sebelisa oksijene le bokhoni ba tsona ba ho hlahisa matla a hlokahalang ho loants'a tšenyo e tsoang ho li-radicals tsa mahala tse lokolloang nakong ea li-sprint tsena. Sena se ka senya lisele tse phetseng hantle 'me sa baka tšenyo ea liphatsa tsa lefutso, e leng se eketsang kotsi ea mathata a ho ruruha, mafu a fokolang, mohlomong le kankere, ho bolela Robert Boushel, Ph.D., sengoli se seholo sa thuto. Mme ha thuto e ntse e etsoa ho banna, ha ho na lebaka la ho nahana hore basali ba ke ke ba ba kotsing e le 'ngoe kaha mitochondria hangata e arabela ka mokhoa o ts'oanang ho banna le basali, oa eketsa.

Ho nepahetse ho supa hore liphuputso tse fetileng li lebisitse ho liphetho tse batlang li hanyetsana, tse bonts'ang hore HIIT e hlile e ka thusa mitochondrial biogenesis, eo ha e le hantle e etsisang mitochondria liseleng tsa hau. Mitochondria e ngata, ATP e ngata. Ha ATP e le ngata, 'mele oa hau o na le matla a ho pompa mali ho litho tse sebetsang le mesifa.

Joale ho fana ka eng? Banna ba phuputsong ena ba ne ba phetse hantle empa ba ne ba nkuoa e le 'ba mafolofolo', ka hona litaba tse monate ke hore ha mmele oa hau o le maemong a ho sebetsana le mefuta ena ea boikoetliso, ts'enyo e tla fokotseha, ho bolela Boushel. O re: "Molaetsa oa rona ke hore batho ba lokela ho ba hlokolosi ka koetliso ena ea mofuta oa sprint. "Ha se ho re koetliso ea matla a maholo e mpe, empa mofuta ona oa ho phatloha hohle ho tsoa ntle le ona o kanna oa se fe karabelo e ntle haeba u sa koetlisoa." Haeba u thehile setsi se tiileng sa koetliso, ha ho na letho le phoso ka ho kenya tšebetsong mefuta ena ea boikoetliso ba sprint sprint, ha feela u etsa joalo makhetlo a 'maloa ka beke e le karolo ea lenaneo le leholo ho fa' mele nako ea ho ikamahanya le maemo.

Kotsi ea 'nete ea bophelo bo botle e tlisoa ke ho tlolela ka hare ho mefuta ena ea boikoetliso ntle le ho sebetsa le' mele oa hau pele, ho bolela Boushel. Kahoo, pele o qala koetliso ea lebelo, leka koetliso ea setso ea HIIT-3 ho isa ho metsotso e 4 e lateloang ke nako ea phomolo - ho aha 'mele oa hau ho fihlela lintlheng tsohle. Sena se tla matlafatsa li-antioxidants, li-enzyme tse u sirelletsang maemong a phahameng a li-radical mahala nakong ea li-sprint. (Ho feta moo, sheba mehloli ena e makatsang ea 12 ea li-antioxidants tse ka sebetsang e le basireletsi ba tlhaho khahlanong le li-radicals tsa mahala.)

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