Zviri nyore kupindwa muropa ne-high-intensity interval training (HIIT) workouts. Idzo ipfupi munguva, inonyungudutsa mafuta uye inovaka tsandanyama. Pamusoro pezvo, vanokuunzira yakanakisa kurovedza muviri maitiro ayo anokuita kuti unzwe sekumhanya marathon. Kunyange iri kuyedza kupinda muHIIT tsika zuva rega rega, haisi iyo yakanakisa pfungwa yemuviri wako.
Paunoita HIIT, muviri wako unoburitsa cortisol, iyo hormone inoshungurudza, iyo inokonzera kuwedzera kwemoyo uye kufema, kushaya simba uye kuwedzera kweropa. Izvi zvinogadzira kushushikana kwemuviri kwakanaka nekuti kunomutsa kurwa kwemuviri wako kana kupindura kwendege pasina kukuremedza nematambudziko ehutano.
Asi kana iwe ukaita zvakawandisa, zvinogona kuchengetedza yako cortisol mazinga padenga kana yasanganiswa nezvimwe zvinonetsa hupenyu (seCOVID-19 denda). Uye ndipo paunopinda mudambudziko nekuti rinoisa muviri wako mukushushikana kusingaperi, izvo zvinogona kutungamira kuwedzera uremu, chirwere chemwoyo uye chirwere cheshuga.
Chii ichocho?
Kudzidziswa kweHIIT kunosanganisira kupfupika kwekuita maekisesaizi kwakanyanya kuchinjika neakaderera-yakanyanya kupora nguva. Sezvineiwo, pamwe ndiyo inonyanya kushandisa nguva nzira yekurovedza muviri. Kazhinji, kudzidziswa kwerudzi urwu kuchava ne nguva kubva 10 kusvika 30 maminitsi.
Kunyangwe kupfupika kwekuita maekisesaizi, kunogona kuburitsa hutano hunobatsira hwakafanana nekaviri iyo yepakati-kusimba maekisesaizi. Chiitiko chaicho chiri kuitwa chinosiyana, asi chinogona kusanganisira kumhanya, bhasikoro, tambo yekusvetuka, kana kumwe kurovedzera muviri.
Semuyenzaniso, HIIT yekurovedza muviri pabhasikoro rakamira inogona kunge ine masekonzi makumi matatu ekuchovha bhasikoro nekukurumidza sezvinobvira nepamusoro-soro, ichiteverwa nemaminitsi akati wandei ekufamba zvishoma, kuri nyore kuchovha bhasikoro nekushomeka. Izvi zvinganzi "kutenderera" kana "rep" yeHIIT, uye kazhinji kudzokorora 30-4 kwaizoitwa mukurovedza muviri.
Iyo chaiyo nguva yaunoshandisa uye kupora ichasiyana zvichienderana nebasa ratanosarudza uye kusimba kwechiitwa. Zvisinei nemaitirwo atinoita muitiro uyu, nguva dzepamusoro-soro dzinofanira kusanganisira maekisesaizi mapfupi ekuita maekisesaizi anowedzera kurova kwemwoyo.
Mhedzisiro
High-intensity interval training sessions ine akawanda mabhenefiti ehutano, asi kune zvakare dzimwe njodzi dzinofanirwa kuziva. Kunyangwe iine mhedzisiro yakanaka, kuzviita zvakawandisa kunogona kuvhara mabhenefiti ayo.
Mwoyo wako unogona kushanda zvakanyanya
Rudzi urwu kurovedza muviri, saka zvinongowedzera kurova kwemwoyo wako uye kudiwa kweokisijeni yeropa.
Munguva yeHIIT, mwoyo wako unoshanda zvakanyanya, zvinoreva tu ropa reBP uye kurova kwemwoyo kunowedzera pamwero wepamusoro pane kudzika-simba kwakatsiga-mamiriro maekisesaizi. Iyo yakakwira yemoyo kubuda inogona kukonzera kuwedzera arterial dilation, iyo inowedzera tsinga yeropa uye inowedzera kuyerera kweropa.
Izvi zvinowedzera kudiwa kweokisijeni panguva yekurovedza muviri, zvichiteverwa nekuzorora, zvinobatsira kuita kuti mwoyo ushande. Nokudaro, mwoyo haungopombi ropa zviri nani, asi unokwanisa kupomba ropa rakawanda nekurohwa kwega kwega, izvo zvose zvinogona kuderedza kushungurudzika uye pakupedzisira kuderedza ropa.
Zvakare, HIIT kudzidziswa inowedzera tsimba rako uye stamina level, iyo inobatanidzwa nekuderedza ngozi yekurwadziwa kwemoyo. Muchokwadi, inzira yakanaka yekusangana nemirairo yekurovedza muviri uye kuderedza njodzi yako yechirwere chemoyo, sekureva kwaChikunguru 2019 chinyorwa muWorld Journal yeCardiology.
Kunyangwe rudzi urwu rwekudzidziswa runogona kuita zvinhu zvikuru kumoyo wako, iwe unofanirwa kudzivirira kuzviita mazuva ese. Chinokosha ndechekuita maekisesaizi akasiyana-siyana uye kusaita maekisesaizi akafanana kasingaperi.
Kana iwe une mamiriro cardiac, bvunza chiremba wako usati watanga chirongwa chepamusoro-soro. Ungangoda kugadzirisa kusimba kwekudzidziswa kwako. Zviratidzo zvekuti iwe unogona kunge uchizvimanikidza iwe pachako panguva yekurovedza muviri zvinosanganisira kutadza kufema, kurwadziwa muchipfuva, uye dzungu, maererano neHarvard Health Publishing. Kana ukaona chimwe chezviratidzo izvi, unofanira kurega kurovedza muviri uye kudana chiremba wako.
Mimhasuru fibers yanyanya kuneta
Munguva yeHIIT yekushanda, muviri wako unomutsa nekukurumidza-twitch tsandanyama fiber. FYI, une maviri makuru mhasuru fibers: mhando I (slow twitch) uye mhando II (inokurumidza twitch).
Type II tsandanyama fibers, dzakanyanya uye dzakakura, dzinoshandiswa kwenguva pfupi, maekisesaizi ane simba anokuswededza pedyo nekuneta. Funga zvinoputika zvinofamba senge sprints paunenge uchimhanya kana kuchovha bhasikoro, burpees y anosvetuka kudhirowa, ese ari emhando yepamusoro HIIT inofamba.
Kunyange zvazvo mhasuru dzemhasuru dzinokurumidza kukurumidza kuita simba, dzinokurumidza kuneta uye dzinoda kupora. Ndosaka usingakwanise kusvetuka squat kunge hakuna mangwana. Uye mushure mekuzvisunda kwenguva pfupi, muviri wako unoda inenge miniti imwe yekuzorora kuti uwedzere mhasuru dzako usati wagadzirira kubata imwe denderedzwa.
Kunyangwe iyo nheyo iri cardio, kubatika mukukurumidza-twitch tsandanyama fiber zvakare inosimudzira kukura kwemhasuru uye kusimba, ichikupa iwe zvemoyo uye simba mabhenefiti.
Asi chenjera kuti urege kunyanyisa; Chinhu chakanakisa kuita HIIT kaviri kana katatu chete to the vhiki.
Isu tose takasiyana nemasimba akasiyana uye neutera. Haasi munhu wese anogona kuzvisundira kune max mazuva ese pasina kukuvara. Zvinoreva kuti kune vamwe, kuita HIIT katatu kusvika kashanu pasvondo kunonzwa sekufamba mupaki, nepo kune vamwe maviri kana matatu pasvondo anogona kukwana.
Muviri wako unokona kupora
Hapana mubvunzo kuti HIIT kudzidziswa ndeye calorie shredder. Iwe unodya yakawandisa yeokisijeni mushure mekuita maekisesaizi (EPOC), uye muviri wako unonetseka mushure mekutsva kana iwe uchiita maekisesaizi akadaro nekuti unogadzira kushomeka kweokisijeni.
Mushure mekurovedza muviri kwakanyanya, muviri wako unoda yakawedzera okisijeni kuti udzokere kune yakajairika metabolic mamiriro, uye mukuita izvi, unopisa mamwe macalorie maawa 24-48 mushure mekunge maekisesaizi ako apera.
Kukwirisa kusimba kwekurovedzera muviri, ndiko kuwedzera kweokisijeni inodiwa kuti udzoke, zvinoreva kuti system yako iri kushanda kuti ibate nguva refu mushure mekunge wabva mujimu, zvichienzaniswa nepakati-kusimba cardio.
Paunenge uri munzvimbo yekutsva, urikupisa matani emafuta. Chinangwa chechikamu chepamusoro-soro chekurovedza muviri kwako ndechekusimuka kubva kunzvimbo yeaerobic kuenda kune anaerobic zone, iyo inobatsira kupisa mafuta.
Zvakadaro, iwe unofanirwa kudzivirira kuita aya maworkout mazuva ese kuti udzivise kudarika and the kukuvara. Kuita yakawandisa-yakanyanya kusimba maekisesaizi, kana chero nzira yekurovedza muviri, kazhinji pasina kupora kwakakwana kunogona zvakare kutungamirira kumatambudziko emagetsi, kusanganisira overtraining syndrome uye lactic acid buildup, izvo zvese zvinogona kuisa chinhambwe chikuru pakati pako nezvinangwa zvako.
Dziviriro yako inogona kupera simba
Pane tsvagiridzo yakawanda inoratidza kuti kurovedza muviri kunogona kubatsira kusimbisa immune system yako, asi kuita zvakawandisa, kunyanya HIIT mazuva ese, kunogona kukanganisa.
Maererano neChidzidzo cheMay 2017 mu Journal of Applied Physiology, kurovedza muviri kwakanyanya pasina kupora kwakakwana kunogona kukonzera kusadzivirirwa kwako kwese kudonha, zvichiita kuti uwedzere kutapukirwa. Kana iwe ukaramba uchidzidzira nekudzivirira kwakaderera, iwe unowedzera mukana wekuwedzera hutachiona.
Iwe unofanirwa kuwana chiyero kuitira kuti muviri wako ushande zvakanaka uye zvinobudirira. Kuva netsika yokurovedza muviri ine mwero iyo inosanganisira mazuva ekuzorora uye inoperekedzwa nemuitiro wezuva nezuva wokudya zvakadzikama, mvura yakawanda uye zvimwe zvinwiwa zvinopa mvura, zvakadai setii isina caffeine nemabroths, zvichaita kuti muviri wako urambe uine utano uye uchikwanisa kurwisa zvirwere.
Sezvo HIIT ichikumanikidza kuti ushande nesimba rakawanda nekuzorora kushoma, iwe unofanirwa kutora mazuva mashoma ekupora pakati pezvikamu kubvumira tsandanyama dzako kuti dzikwire. Kuita yakakwira-yakasimba interval kudzidziswa kaviri kana katatu pasvondo zvakakwana kuti ukohwe mabhenefiti ayo pasina kuwandisa.
Majoini ako anogona kutambura neHIIT
Kana yaitwa nemazvo, kurovedza muviri kunowanzo kuve kwakachengeteka, asi kune dzimwe njodzi dzekukuvara. sezvo izere nemafambiro plyometrics, inogona kuisa kuwedzera kudzvinyirira pamajoini.
Kukuvara kunowanzoitika kunobatanidza nekushanda uku kunoitika kumucheto wezasi, zvakadai mabvi kana ankle sprains uye tsandanyama kana tendon strains, iyo inogonawo kuitika nemamwe mabasa epamusoro-soro, zvakadai sekumhanya uye kusvetuka.
Panewo njodzi yekukuvara kwemusana uye kwepfudzi, iyo inogona kubatanidzwa nekudzokorora kupfugama kana kusimudza.
Kuti ubatsire kuchengetedza kukuvara, zvakakosha kuchengetedza a fomu yakanaka kana neuromuscular controlkunyanya kana wakaneta. Tanga zvishoma nezvishoma, wobva wavaka kukurumidza uye simba nekufamba kwenguva zvakare kiyi. Kupora uye kutambanudza kwakafanira kunokoshawo.
Zvingani zvinofanira kuitwa pavhiki?
Kuti muviri nepfungwa zvirambe zvakagwinya, kurovedza muviri kunokosha. Asi nokuda kwokumhanya kwoupenyu nhasi, ungakuwana kwakaoma kuwedzera muitiro wakafanira wokurovedza muviri. HIIT ndiyo nzira yakakwana yekudzikisa mabhenefiti echiitiko mumaminetsi makumi matatu kana pasi. Asi kana zvasvika pakuita kurovedza muviri kwakasimba seHIIT, kuzviita mazuva ese kana kwenguva inopfuura maminetsi makumi matatu kunogona kukuisa panjodzi yekukuvara, kurovedza muviri, kupera simba kwepfungwa, uye kudzivirira kupora kwemhasuru.
Saka yakawanda sei HIIT yandinofanira kuita? mazuva maviri kana matatu pavhiki ihwo huwandu hwakasimba hweHIIT, chero bedzi paine maawa makumi maviri nemana ekuzorora uye kupora pakati pezvikamu. Saka kana chinangwa chiri chekurovedza muviri kane pasvondo, zvikamu zviviri zveHIIT uye maviri ekupikisa kudzidziswa zvikamu zvinokurudzirwa. Kunyangwe iwe uchienda muviri wakazara pamazuva iwayo ekutsungirira kana kukamurwa kuita zuva remuviri wepamusoro uye zuva remuviri wepasi riri kwauri.
Iwe unofanirwa kufungisisa purogiramu yekudzidzira. Kana iwe ukaita kudzidzisa kwakadzika makumbo kudzidziswa rimwe zuva, wobva waita HIIT sprints rinotevera, makumbo ako anozorwadza uye haazonyatso kupora kuHIIT. Edza kuronga kuzorora kana zuva reyoga pakati kuti uwane mibairo yakakwana. Hatisi kutaura kuti HIIT haisi dab, kana kuti tinorega kurovedza muviri nguva dzose. Kuita imwe mhando yekufamba zuva rega rega kwakanaka Kune zvose zviri zviviri utano hwemuviri nepfungwa, ndicho chinhu icho nyanzvi dzose dzinobvumirana pazviri. Asi kana takaneta masesheni eHIIT katatu pasvondo, tinokwanisa kuenda kukirasi yeyoga kana kusvetukira bhasikoro kuti tingofamba muzuva.
Zvinobatsira here kudzikisa huremu?
Unogona kupisa macalorie nekukurumidza uchishandisa HIIT. Kana tikaenzanisa macalorie akapiswa panguva ye30 maminetsi eHIIT, uremu kudzidziswa, kumhanya, uye bhasikoro, HIIT. inopisa 25-30% mamwe macalorie kupfuura mamwe maekisesaizi.
Muchidzidzo ichi, kudzokororwa kumwe kweHIIT kwaisanganisira 20 seconds of all-out effort inoteverwa nemasekonzi makumi mana ekuzorora. Izvi zvinoreva kuti iwe unonyatso kurovedza muviri chete chetatu chenguva. Kunyangwe chikamu chega chega chekudzidzisa chichitora maminetsi makumi matatu, zvakajairika kuti HIIT maekisesaizi ave mapfupi pane echinyakare maekisesaizi. Izvi zvinodaro nekuti HIIT inotibvumira kupisa ingangoita nhamba yakafanana yemakoriyori asi tichipedza nguva shoma tichisimbisa muviri.
Zvakare, zvidzidzo zvakaratidza kuti HIIT kudzidziswa inogona kubatsira kurasikirwa nemafuta. Ose ari maviri HIIT uye echinyakare ane mwero-kusimba maekisesaizi anogona kuderedza mafuta emuviri uye chiuno denderedzwa. Zvimwe zvidzidzo zvakare zvinoratidza kuti HIIT inogona kuderedza mafuta emuviri kunyangwe kuzvipira kwenguva pfupi.
Mazano ekutanga neHIIT
Pane nzira dzakawanda dzekuwedzera nguva dzepamusoro-soro kumuitiro wako wekurovedza muviri, saka hazvina kuoma kutanga. Kuti titange, isu tinongofanira kusarudza chiitiko (kumhanya, kuchovha bhasikoro, kusvetuka tambo, nezvimwewo). Ipapo tinokwanisa kuyedza neakasiyana maekisesaizi uye kupora nguva, kana kuti inguva yakadii yatichaita maekisesaizi akasimba uye kuti tinoda kupora kwenguva yakareba sei.
Zvinokurudzirwa kuyeuka mamwe matipi ekugadzira HIIT maitiro:
- Sarudza modhi yatinoziva nayo pane yakaderera intensity. Semuenzaniso, hatizozvisundidzire kusvika pakakwirira mukumhanya kana tisina kuita chero kumhanya nguva pfupi yadarika.
- Kana isu tine marwadzo emajoini, isu tinotanga neakaderera maitiro modality senge bhasikoro kana kushambira.
- Tichaita nguva dzekuzorora dzakakwana. Tinogona kuchengetedza zvakakwana kusimba kweHIIT chete kana tikaita nguva dzekuzorora dzakaenzana kana kureba kupfuura nguva dzebasa.
- Tichachengeta nguva dzebasa dziri pasi pemasekonzi makumi matatu. Nguva dzebasa dzinopfuura masekonzi makumi matatu zvichange zvakaoma kuchengetedza pakusimba kunodiwa kuverenga seHIIT.
- Tichatanga nekanguva kaviri pasvondo. Kudzidziswa kweHIIT kunoda zvakanyanya, kunyanya kana uchiita maitiro epamusoro maitiro. Kudzoreredza kwakaringana pakati pezvirongwa zvekudzidziswa kwakakosha kuti udzivise kukuvara.
Mienzaniso
Kana tichida kufemerwa kuita rudzi urwu rwekudzidziswa, tinogona kutanga kuita HIIT nenzira dzinotevera:
- Tichishandisa bhasikoro rakamira, tichachovha zvakasimba uye nekukurumidza sezvinobvira kwemasekonzi makumi matatu. Zvadaro, isu tichatsika nekufamba zvishoma uye nyore pakati pe30 uye 2 maminetsi. Tichadzokorora maitiro aya kwemaminitsi gumi nemashanu kusvika makumi matatu.
- Mushure mekumhanya kuti tidziye, isu tichamhanya nekukurumidza sezvinobvira kwemasekonzi gumi nemashanu. Zvadaro tichafamba kana kumhanya zvishoma nezvishoma kwemaminitsi 15-1. Tichaita iyi pateni zvakare kwemaminitsi gumi kusvika makumi maviri.
- Ita kusvetuka squats nekukurumidza sezvinobvira kwe30-90 masekondi. Zvadaro tichamira kana kufamba kwemasekonzi makumi matatu kusvika makumi mapfumbamwe. Tichadzokorora iyi pateni kwemaminitsi gumi kusvika makumi maviri.