??? ??? ????????? ???? ??? ???????? ????? ????? ???????? ?? ???????????? ??? ???????? ?????? ????? ???? ??? ?. ??? ?????????????? ??????? ??? ?????? ???? ????? ????????? ?? ???? ???? ????? ?????? ?? ????? ???????? ? ????????? ??????????? ??? ????. ?????? ??? ?? ???? ??????, ??? ????? ??????? ???? ???????? ????? ??? ?????? ???? ?????? ?????? ??????? ?????? ?????. ???? ?????, ??? ???????????? ??? ?????????????? ???????? ???? ??????? ??? ????? ?? ????????? ????? ???????. ?????????????? ???????? ?????????? ????? ???????? ?? ?????????? ??? ??? ?????? ??? ????? ???????, ??? ??????? ??????? ??????? ?? ??? ???? ?????? ??????????.

???????? ??? ?????????????? ??????? ???? ?????? ??????

2019 ???? ?????? ??? ???????? ????? ?????? ?????? ?? ????????? ??? ??? ?? ??????????? ?????????? ???? ???????? ??? ?????? ?????????? ????????? ??? ????? ????? ???, ??? ?????????????? ???????? ???? ????. ??????? ?????????????, ????????? ???????? ??? ??? ?????????????? ???? ???????? ??? ?????? ????? ?? ??????????? ???? ????? ???. ?????, ?????????????? ?????????? ???? ??????, ??????? ??????? ?????? ??? ?????? ?? ??????? ????? ??? ?????? ???? ??. ????????? ??????? ?????, Appalachian ???????? ????? ?????????? ??? ??????? ????? ?????????????? ?? ????? ?????????? ???? ????? ???? ??????????? ?????????????? ?? David Nieman, DrPH, ?????? ?????????????? ??? ???????? ????? ?? ??? ??? ?????????? ??? ?? ???? ?????? ?????? ?? ?? ???????? ????. ?? ??????? ???? ????, ?????, ?????????? ?? ??? ??? ??? ??????? ???????? ??????? ?????? ???? ?????? ?????? ??.

??????? ??? ??????????? ???? ?????? ?????

???????? ??? ?????????????? ???????? ??????? ??????? ??? ????, ?? ???????? ????? ??? ???????? ? ??. ???????????? ??? ?????????????? ?????????? ????? ?????? ?????????? ??? ???????? ?????? ???? ????? ?????? ?? ??????? ???????? ???????? ?????? ??? ??? ?????????????? ?????????? ???? ?????? ?? ???. ???? ???????, Dr. Nieman ?? ????? ??????? ?????? ??? ?? ???????????? ???????? ??? ?????? ??? ???? ?? ?? ???? ?????? aerobic ?????????? ???????? ??? 12?? ??? ??? ????? ???????? ????? ??????? ?????????? 40% ?? ??? ??? ?? ???? ????. ??????, ??? ????? ??????? ???????? ?????? ????? ??? ???????????? ??? ??????? ?? ????? ????? ????????? ?????? ?????? ?????? ???????? ??? ?????.

??? ?????????????? ????????? ?? ???? ??. ??????? ???????? ???????? ??? ????? ???????? ?? ?????????? ????????? ??????? ??? ??? ?????. ??????????? ??????? ?????? ?????? ?????????? ??????? ????? ?????? ??????? ????????????? ????? ????? ?????? ????? ???, COVID-19 ?? ??????? ?? ??????? ???? ?? ????? ?????????? ??? ?? ???? ????. ?????? ???????? ?????? ????, ?????? ?????????? ???? ?????? ?????????? ?? ???? ????????????? ?????????????? ?? ????? ??????? ???? ??? ???. ???????, ???????? ??? ????? ??????? ?????? ??, ?? ??? ?????????????? ???????? ?? ????? ?????????? ??? ?? ???? ??????? ?????? ?????.

"???????? ??? ?????????????? ??????? ???? ??? ??????? ??? ??????? ????, ?? ???? ????? ??? ?????? ?????? ?? ?????????? ?? ????? ????? ?????? ?? ???? ?????? ???? ?????? ??????? ??? ????", ?????? ????? ??????? ????. ????? ???????? ????? ????? ?? ?????? ??? ?????? ??????? ??? ?????????????? ????????? ??????? ?? ?????. ??????? ??????? ??????????????? ??????????, ??? ?????????????? ??????? ??? ??? ??? ??????????? ?????? ???? ??? ?????? ??????? ??.

?? ???? ????? ??? ????? ??. ??? ??? ????? ????? ??????? ???????? ???????? ??? ?????????????? ??????? ????????? ??? ?? ???. ???????, ?????? ??????? ?????????????? ????????? ?? ????? ????????? ???? ???????? ??? ????? ??????? ?????? ??? ??? ????? ????? ?????? ???? ??????? ??????? ???.

???????????? ???? ?????? ????? ???? ????? ?????? ???????? ????? ???????

???? ?????, ?????????????? ???????? ????? ?????? ?????? ???????? ???? ???? ?? ????????? ????? ???????. ??????, ????? ?? ???????? ????? ???? Aerobic ????????, ?????? ????? ?????? ??? ?? ???????? ?????? ???????? ?? ???????????? ??? ???????? ??????? ??? ???? ????????? ?????? ???? ?? ??. ???????????? ??? ?????? ???? ???????? ?????? ???????? ????? ????? ???? ???? ??????? ?????? ?? ???, ??????? ???????? ?? ?????? ????????? ??????????????? ????? ?????????????? ???????? ??????? ??????? ??? ??? ?? ?????? ?? ??.

-- ??????

???????? ????? ??? ?????????????? ??????? ??? ??????? ?? ????? ???, ???????? ???????????? ?????? ????? ?????? ??. ?????? ????? ???? ????? ???????? ???????? 15? ??? ???????? ?????? ????? ?????? ??? ????????. ??? ???? ?????????????? ??? ??????? ???? ?????? ?????? ?? ??? ?????? ??? ????? ??????? ???? ?????? ?? ?????. ????? ?? ???????? ????? ???? ????? ???????? ???? ??? ????? ??? ??????? ??????? 70%?? ??? ??? ?? ?????? ????? ?????. ??? ?????? ????????? ??????????? ???? ????? ???? ?????? ?? ???????? ?? ??. ???? ?????, ??? ?????? ???????? ??? ?????? ?? ??? ??? ???? ??? ????? ???????, ????????? ?? ???????? ?????? ???? ????? ??? ?? ????? ????? ?????? ??????? ???? ???.

-- HIIT ????????

???-???????? ????? ??????? (HIIT) ???????????? ?? ??? ??? ????? ?????? ???????? ??????. ???? ??????? ????? ?? ????? HIIT ????? ?????????????? ??????????????? ???? ?????? ?? ???? ??? ????? ??? ?????? ??????? ??????? ?????? ????. ????????? ?????? ?????? ?????? ???? ??? ?? "????????? ??????? ?? ?????????" ?????? ????????? ??? ??? ?? 2018 ???????????? ???? ???? HIIT ????? ???????????? ??? ?????? ???? ????. ???? ?????, 2014 ?? "Journal of Inflammation Research" ?? ???????????? ???? ???? HIIT ???????? ????? ???????????? ??? ????? ????.

????????????, ?????? ????? ???? ?????, ????? ???????? ??? ???????????? ???? ??????? ??? ?????. "???? ????? ??? ???????? ???? ????, ??? ?????? ?? ?????? ?? ???????? ?????? ?? ??, ?? ?????? ????? ???? ?????????????? ???? ??????????? ???? ???? ???," ?????? ??????? ??????.

-- ?????? ?????? ?????

??? ?????, ?? ???????? ?????? ????????? ????? ?????? ???, ????? ???? ?????? ??? ????? ???? ???????? ?????? ????? ?? ???? ??????? ?????? ???? ????? ????? ???????. ??? ?????? ?? ??????????? ???? ?? ???, ??? ?????????? ?? ?? ?????????? ????????? ???? ?? ?????. ???? ?????? ??????????? ????, ??? ?????? ???????? ??? ?? ?????? ????? ????? ??? ????? ?????? ??.

?????? ??? ??, ???????? ?????? ??? ?????????????? ??????? ??? ?????? ???? ???? ????? ????????? ?? ???????????. aerobic ?????????????, ?????? ?????? ????? ?? ???? ????? ?? ?????????? ?????? ?????? ?????? ???????? ????????? ??? ????? ??????? ???? ?????? ?????? ?? ??? ????? ?????? ??? ?????? ?????? ??. ???? ?????, ???????? ????? ????? ?????????? ?????? ???????? ???? ?? ??? ??? ????? ?????? ?? ???, ???? ???????? ???? ?? ?????? ??????? ???? ?????, ?????????? ??????? ?? ???? ???????? ????? ??? ??????? ?? ?????.

# ???? ?????? ???????? ????? ??????