Wataƙila kun gwada horon tazara mai ƙarfi (HIIT) azaman hanyar daidaita horon ku kuma ba ku so shi. Amma kun gwada SIT? kwanan nan karatu, wanda aka buga a mujallar Psychology of Sport and Exercise, ya gano cewa ƙara horon tazara a cikin al'adar yau da kullun na iya samun babban fa'ida har ma ga mutanen da ba su da aikin yi, amma ba duk horarwar tazara ba ta zama daidai.
Masu binciken sun duba matasa 30 da ba sa motsa jiki akai-akai kuma sun bukaci su kammala gwajin keke uku a cikin dakin gwaje-gwaje a kwanaki daban-daban. Suka yi HIIT a rana daya, da kuma gudun tazara horo (ZAMA) da ci gaba da horar da matsakaicin ƙarfi (MICT) sauran kwanaki.
HIIT ya ƙunshi zaman da aka yi a kusan kashi 80 na matsakaicin bugun zuciya na ɗan takara. SIT ta gajarta ayyukan aiki a cikin tsarin “dukkan-fitowa”, yayin da MICT ke da matsakaicin matsakaicin bugun zuciya da tsawon lokacin hutu mai ƙarancin ƙarfi. Duk zaman lokaci ɗaya ne, kusan mintuna 20 zuwa 25.
Ko da ga alama ƙananan bambance-bambance, kamar canza ƙimar ƙoƙarin ku, na iya samun a gagarumin tasiri akan kwarin gwiwar ku don motsa jiki, masu binciken sun ce. Batun ƙasa, sun ba da shawarar, shine cewa mutane suna amsa daban-daban ga matakan ƙarfi daban-daban, kuma waɗannan martanin suna tasiri shiga.
Menene mafi kyawun nau'in horon tazara?
A takaice version shi ne cewa ka sami wanda ka fi so. Tare da horarwar tazara, wannan yana nufin gano haɗakar aiki da lokacin hutu wanda ke ƙalubalantar ku amma baya barin ku tsoron motsa jiki na gaba.
Sauran fa'idar horarwa mai ƙarfi ga waɗanda suka fi mayar da hankali kan nau'ikan ayyuka guda ɗaya, kamar hawan keke, shine yana ba da fashe mai kyau. horar da giciye kuma hakan zai iya taimakawa hana raunuka.
Daban-daban nau'ikan motsi na iya yin abubuwa da yawa don haɓaka kewayon motsinku, haɗa ƙungiyoyin tsoka daban-daban, da kare haɗin gwiwa. Duk wannan na iya yin tasiri akan rage haɗarin da ke tattare da ayyukan maimaitawa wanda ke ƙoƙarin yin amfani da tsokoki iri ɗaya akai-akai.
Don wannan karshen, yana da taimako ba kawai yin zaman HIIT ba, amma haɗa su kuma. Tare da kawai minti 15 zuwa 20 na horo yana nuna fa'idodi, wanda zai iya haɗawa da haɗakar da motsa jiki huɗu ko biyar da aka yi a cikin jeri da yawa, kuma mafi kyau duka, wannan zaman zai iya aiki azaman ɗumi mai ƙarfi.