Cov kws tshawb fawb tab tom txhim kho qhov tseeb "Pill Exercise"

Zoo Siab

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Cov kws qhia, cov kws qhia, thiab cov kws qhia noj zaub mov nyiam hais tias "tsis muaj cov tshuaj ua kom muaj txiaj ntsig zoo" thaum nws los txog rau kev ua kom koj lub cev hnyav lossis lub hom phiaj qoj ib ce. Thiab lawv yog txoj cai-tab sis tsuas yog rau tam sim no.

Cov kev tshawb fawb tshiab qhia tau hais tias kev tawm tsam ntawm qee yam protein, myostatin, ob qho tib si txhim kho cov leeg nqaij thiab ua rau muaj kev txhim kho tseem ceeb hauv lub plawv thiab lub raum kev noj qab haus huv (tsawg kawg hauv cov nas!), raws li kev tshawb fawb tau nthuav tawm ntawm American Physiological Society's 2017 Experimental Biology lub rooj sib tham. Vim li cas qhov ntawd loj heev: Nws txhais tau tias kev tshawb fawb yog ib qib los ze zog los tsim cov tshuaj ua kom lub cev muaj zog tiag tiag (rau qhov kev poob siab ntawm cov kws qhia nyob txhua qhov chaw).

Myostatin muaj teeb meem vim tias nws muaj txiaj ntsig zoo rau koj lub peev xwm los tsim cov leeg. Cov neeg uas muaj myostatin ntau dua muaj tsawg dua cov leeg nqaij, thiab cov neeg uas muaj myostatin tsawg dua ntau cov leeg nqaij. (ICYMI, cov nqaij ntshiv ntau dua koj muaj, qhov ntau cals koj hlawv, txawm tias thaum so.) Kev tshawb fawb pom tias cov neeg rog rog tsim cov myostatin ntau dua, ua rau nws nyuaj rau kev tawm dag zog thiab tsim cov leeg, ua rau lawv nyob rau hauv ib hom kev rog rog downward kauv, raws li cov kws tshawb fawb. (Tab sis qhov ntawd tsis tau txhais hais tias lawv yuav tsum tsis txhob txav mus; ib qho kev tawm dag zog txhua qhov zoo dua li tsis muaj kev tawm dag zog.)

Hauv txoj kev tshawb no, cov kws tshawb fawb tau tsim plaub hom nas: lean thiab rog rog txhua tus uas tsis muaj kev txwv myostatin ntau lawm, thiab cov nas ntshiv thiab rog uas tsis tsim cov myostatin. Ob qho nqaij ntshiv thiab nas rog uas tsis tuaj yeem tsim cov protein tsim cov leeg ntau dua, txawm tias cov nas rog rog tseem rog. Txawm li cas los xij, cov nas rog rog kuj tau qhia txog cov kab mob plawv thiab cov txheej txheem kev zom zaub mov uas zoo ib yam nrog lawv cov nqaij ntshiv thiab ua tau zoo dua li cov nas rog nrog ntau myostatin. Yog li txawm tias lawv cov rog tsis hloov, lawv muaj cov leeg nqaij ntau dua hauv qab cov rog thiab tsis qhia qee qhov kev pheej hmoo loj tshaj plaws ntawm kev rog. (Yog, ua "rog tab sis haum" yog noj qab nyob zoo.)

Kev siv lub zog ntawm myostatin yog qhov tseem ceeb rau ntau dua li tsuas yog poob phaus. Cov kev tshawb pom no qhia tias thaiv cov protein tuaj yeem yog txoj hauv kev nrawm rau taug qab cov txiaj ntsig tiv thaiv kab mob plawv ntawm kev muaj cov nqaij ntshiv ntau dua (tsis tas yuav tsum tau tsim nws tom chaw dhia ua si), thiab tiv thaiv lossis txawm tias thim rov qab (!!) hloov pauv koj cov metabolism, lub raum, thiab cov hlab plawv ua haujlwm. (Hais txog kev thim rov qab, koj puas paub HIIT yog qhov ua haujlwm kawg rau kev tiv thaiv kev laus?)

Pom tseeb, popping ib ntsiav tshuaj nrog cov txiaj ntsig no yuav tsis muab rau koj* tag nrho * cov txiaj ntsig uas koj tau txais los ntawm kev sib tham hws tiag. Nws yuav tsis ua rau koj hloov pauv lossis zen txoj kev yoga ua, muab rau koj ua tus neeg dhia zoo, lossis tso koj nrog qhov kev nkag siab ntawm kev txhawb nqa koj muaj tom qab hnyav. Koj paub tseeb tias ntuj raug txim tsis tuaj yeem tsuas yog nqa qee cov tshuaj thiab cia siab tias yuav tuaj yeem khiav marathon. Myostatin tuaj yeem pab koj tsim cov leeg, tab sis kev cob qhia cov leeg yog tag nrho lwm yam. Yog li, yog, ua kom zoo dua ntawm lub zog tshiab myostatin los ntawm qee qhov kev ntxiv yuav txhawb koj li kev ua haujlwm tau zoo thiab pab kom cov neeg rog rog nce thiab txav mus, tab sis nws yuav tsis hloov qhov qub ua haujlwm nyuaj.

Txawm tias yog vim li cas ntau ntxiv los mus rau lub chaw dhia ua si: Koj tuaj yeem nkag mus rau hauv kev ua khawv koob ntawm myostatin yam tsis tau tos rau kev tsim tshuaj ntsiav. Cov kev tshawb fawb pom tias ob qho kev tiv thaiv thiab kev tawm dag zog aerobic tuaj yeem ua rau txo qis hauv myostatin hauv cov leeg pob txha. #SorryNotSorry-myostatin raug tso tawm ntawm koj daim ntawv teev npe vim li cas thiaj hla lub gym niaj hnub no.

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