Kulula ukuba likhoboka lokuzilolonga kwi-high-intensity interval training (HIIT). Zifutshane ngexesha, zinyibilika amanqatha kwaye zakha izihlunu. Ukongeza, bakuzisela eyona siphumo sokuzilolonga esiya kukwenza uzive ngathi ubaleka umdyarho. Ngelixa ilinga ukuba ungene kumkhwa we-HIIT yonke imihla, akusoloko kuyingcinga efanelekileyo yomzimba wakho.
Xa usenza iHIIT, umzimba wakho uyakhupha cortisol, i-hormone yoxinzelelo, ebangela ukunyuka kwentliziyo kunye nezinga lokuphefumula, izinga lokubetha kunye noxinzelelo lwegazi. Oku kwenza uxinzelelo oluhle lomzimba kuba luvuselela umlo womzimba wakho okanye impendulo yendiza ngaphandle kokukuthwalisa iingxaki zempilo.
Kodwa ukuba wenza kakhulu, inokugcina amanqanaba akho e-cortisol eluphahleni xa edityaniswe nolunye uxinzelelo lobomi (njengobhubhani we-COVID-19). Kulapho ungena khona engxakini kuba ibeka umzimba wakho kwimeko engapheliyo yoxinzelelo, nto leyo inokukhokelela ubunzima, isifo sentliziyo kunye nesifo seswekile.
Yintoni na?
Uqeqesho lwe-HIIT lubandakanya ukugqabhuka okufutshane komthambo oqinileyo otshintshwe ngamaxesha okubuyisela okuphantsi. Okubangela umdla kukuba, mhlawumbi lelona xesha lisebenzayo lokuzilolonga. Ngokubanzi, uqeqesho olulolu hlobo luya kuba ne-a ubude bexesha ukusuka kwi-10 ukuya kwimizuzu engama-30.
Ngaphandle kokuba umthambo umfutshane kangakanani, unokuvelisa izibonelelo zempilo eziphinda kabini ezo zomthambo ophakathi. Owona msebenzi wenziwayo uyahluka, kodwa unokubandakanya ukubaleka, ukukhwela ibhayisekile, ukutsiba intambo, okanye ezinye imithambo yomzimba.
Umzekelo, ukuzilolonga kwe-HIIT kwibhayisekile emileyo isenokuquka imizuzwana engama-30 yebhayisikile ngokukhawuleza kangangoko kunokwenzeka ngoxhathiso oluphezulu, ilandelwe yimizuzu emininzi yokucotha, ukukhwela ibhayisekile ngokulula nokuxhathisa okuphantsi. Oku kuya kuthathwa njenge "round" okanye "rep" ye-HIIT, kwaye ngokuqhelekileyo uphindaphindo lwe-4-6 luya kwenziwa kwi-Workout.
Ubungakanani bexesha ozilolonga kunye nolulama ngalo liya kwahluka ngokuxhomekeke kumsebenzi esiwukhethayo kunye nobunzulu bomthambo. Nokuba siyenza njani le nto yesiqhelo, amaxesha amanqanaba aphezulu kufuneka aquke ikhefu elifutshane lokuzilolonga ngamandla okwenza intliziyo ibethe phezulu.
I ziphumo
Iiseshini zoqeqesho lwekhefu elinoxinzelelo oluphezulu zineenzuzo ezininzi zempilo, kodwa kukwakho nemingcipheko ekufuneka uyiqaphele. Nangona kunemiphumo emihle, ukuyenza ngokugqithisileyo kunokusibekela izibonelelo zayo.
Intliziyo yakho inokusebenza nzima kakhulu
Olu hlobo ngumthambo we-cardiovascular, ngoko ke ngokwendalo yonyusa izinga lentliziyo yakho kunye nemfuno ye-oxygen yegazi.
Ngexesha le-HIIT, intliziyo yakho isebenza ngakumbi, oko kuthetha tUxinzelelo lwegazi kunye nesantya sentliziyo sonyuka ngamazinga aphezulu kunemithambo ephantsi yokuqina. Ukukhutshwa kwentliziyo ephezulu kunokubangela ukwanda kwe-arterial dilation, eyandisa imithambo yegazi kunye nokwandisa ukuhamba kwegazi.
Oku kwanda kwemfuno yeoksijini ngexesha lokuzilolonga, kulandelwa kukuphumla, kunceda ukwenza intliziyo isebenze ngakumbi. Ngoko ke, intliziyo ayigcini nje ukumpompa igazi elingcono, kodwa iyakwazi ukupompa igazi elingakumbi ngesibetho ngasinye, konke oku kunokunciphisa uxinzelelo kwaye ekugqibeleni kunciphise uxinzelelo lwegazi.
Kwakhona, uqeqesho lwe-HIIT ukwanda tAmanqanaba akho amandla kunye namandla, ezihambelana nokunciphisa umngcipheko wokuhlaselwa yintliziyo. Ngapha koko, yindlela entle yokuhlangabezana nezikhokelo zokuzilolonga kunye nokwehlisa umngcipheko wakho wesifo sentliziyo, ngokwenqaku likaJulayi 2019 kwiWorld Journal of Cardiology.
Nangona olu hlobo loqeqesho lunokwenza izinto ezinkulu entliziyweni yakho, kufuneka uphephe ukwenza yonke imihla. Undoqo kukwenza imithambo eyahlukeneyo kwaye ungenzi imithambo efanayo ngokuphindaphindiweyo.
Ukuba unayo imeko yentliziyo, cela ugqirha wakho ngaphambi kokuba uqale inkqubo ephezulu. Kusenokufuneka uhlengahlengise ukuqina koqeqesho lwakho. Iimpawu ezinokuthi uzibhokoxe kakhulu ngexesha lokuzilolonga ziquka ukuphefumula okufutshane, intlungu yesifuba, kunye nesiyezi, ngokutsho kweHarvard Health Publishing. Ukuba ufumana nayiphi na yezi mpawu, kufuneka uyeke ukwenza umthambo kwaye ubize ugqirha wakho.
Imicu yemisipha idinwe ngakumbi
Ngexesha lokuzilolonga kwe-HIIT, umzimba wakho usebenzisa imicu yemisipha ekhawulezayo. I-FYI, unemicu emibini engundoqo ye-muscle: uhlobo lwe-I (i-slow twitch) kunye nohlobo lwe-II (ukukhawuleza ngokukhawuleza).
Uhlobo lwe-II lwemicu yezihlunu, ezixineneyo kwaye ezinkulu, zisetyenziselwa imithambo emifutshane, enamandla esondeza ekudinweni. Cinga iintshukumo eziqhumayo iprrints ngelixa ubaleka okanye ukhwela ibhayisekile, burpees y xhuma kwidrowa, zonke ezo zihamba HIIT zakudala.
Nangona imicu yemisipha ekhawulezayo ivelisa amandla ngokukhawuleza, iphinda idinwe ngokukhawuleza kwaye ifuna ukuchacha ngakumbi. Yiyo loo nto awukwazi ukutsiba i-squat ngokungathi akukho ngomso. Kwaye emva kokuzityhala ixeshana elifutshane, umzimba wakho ufuna ukuphumla okumalunga nomzuzu ukuze ugcwalise izihlunu zakho ngaphambi kokuba ulungele ukwenza omnye umjikelo.
Nangona isiseko siyi-cardio, ukucofa kwimicu yezihlunu ezikhawulezayo kukhuthaza ukukhula kwemisipha kunye nokomelela, kukunika inzuzo yentliziyo kunye namandla.
Kodwa qaphela ukuba ungayibaxi; Eyona nto ilungileyo kukwenza iHIIT kabini okanye kathathu kuphela la iveki.
Sonke sahlukile ngamandla awodwa kunye nobuthathaka. Ayinguye wonke umntu onokuzityhala ukuya phezulu yonke imihla ngaphandle kokulimala. Oko kuthetha ukuba kwabanye, ukwenza i-HIIT kathathu ukuya kahlanu ngeveki kubonakala ngathi ukuhambahamba epakini, ngelixa kwabanye ezimbini okanye ezintathu ngeveki kunokwanela.
Umzimba wakho awukwazi ukuchacha
Akukho mbuzo ukuba uqeqesho lwe-HIIT luyi-calorie shredder. Utya isixa esigqithisileyo seoksijini emva kokuzilolonga (EPOC), kwaye umzimba wakho uba nesiphumo sokutshisa emva kokuba usenza umthambo onjalo kuba udala intsilelo yeoksijini.
Emva kokuzilolonga ngamandla, umzimba wakho udinga ioksijini eyongezelelweyo ukuze ubuyele kwisimo sawo se-metabolic, kwaye kwinkqubo, utshisa iikhalori ezininzi kwiiyure ezingama-24-48 emva kokuba uphelile umsebenzi wakho.
Okukhona ubunzulu bomsebenzi wokuzilolonga, kokukhona kufuneka ioksijini eninzi ukuze ululame, oko kuthetha ukuba inkqubo yakho isebenza ukubamba ixesha elide emva kokuba uyishiyile ijim, xa kuthelekiswa ne-cardio ephakathi.
Ngelixa ukwindawo yokutshisa, utshisa neetoni zamafutha. Injongo yecandelo eliphezulu lokuzilolonga kukuhamba ukusuka kwindawo ye-aerobic ukuya kwindawo ye-anaerobic, enceda ukutshisa amanqatha.
Nangona kunjalo, kufuneka ukuphephe ukwenza oku kukuzilolonga yonke imihla ukunqanda ukugqithisa kunye ukulimala. Ukwenza umthambo ophezulu kakhulu, okanye naluphi na uhlobo lokuzilolonga, kaninzi ngaphandle kokubuyisela ngokwaneleyo kunokukhokelela kwiingxaki ze-metabolic, kuquka i-syndrome yokugqithisa i-syndrome kunye ne-lactic acid buildup, yonke into enokubeka umgama omkhulu phakathi kwakho kunye neenjongo zakho.
Ukhuseleko lwakho lunokuba buthathaka
Kukho uphando oluninzi olubonisa ukuba ukwenza umthambo kunokunceda ukomeleza amajoni akho omzimba, kodwa ukwenza kakhulu, ngakumbi i-HIIT yonke imihla, kunokuba luncedo.
Ngokutsho kophononongo lukaMeyi ka-2017 kwiJenali ye-Applied Physiology, umthambo ophezulu kakhulu ngaphandle kokuchacha ngokwaneleyo kunokubangela ukuba ukhuseleko lwakho luphelele lwehle, lukwenze ube sesichengeni sosulelo. Ukuba uqhubeka nokuqeqesha ngokhuseleko oluphantsi, wongeza ithuba losulelo oluninzi.
Kufuneka ufumane ibhalansi ukuze umzimba wakho usebenze ngokufanelekileyo nangempumelelo. Ukuba nocwangciso lomthambo olulungeleleneyo oluquka iintsuku zokuphumla yaye luhamba nenkqubo yemihla ngemihla yokutya ngendlela elungeleleneyo, amanzi amaninzi kunye nolunye ulwelo olumanzisa amanzi, njengeti engenacaffeine nemihluzi, kuya kuwugcina umzimba wakho usempilweni yaye ukwazi ukulwa nezifo.
Kuba i-HIIT ikunyanzela ukuba usebenze ngomgudu omkhulu ngokuphumla okuncinci, kuya kufuneka uthathe iintsuku ezimbalwa zokubuyisela phakathi kweeseshoni ukuvumela izihlunu zakho ukuba ziphinde zitshaje. Ukwenza uqeqesho lwekhefu eliphezulu kabini ukuya kathathu ngeveki kwanele ukuvuna inzuzo ngaphandle kokugqithisa.
Amalungu akho anokubandezeleka nge-HIIT
Xa wenziwe ngokuchanekileyo, umthambo ukhuselekile ngokubanzi, kodwa unemingcipheko ethile yokwenzakala. njengoko igcwele iintshukumo iiplyometrics, inokubeka uxinzelelo olongezelelweyo kumalungu.
Ukulimala okuqhelekileyo okuhambelana nale misebenzi kwenzeka kwiindawo ezisezantsi, ezifana idolo okanye i-ankle sprains kunye nemisipha okanye i-tendon strains, enokuthi yenzeke neminye imisebenzi enempembelelo ephezulu, njengokubaleka kunye nokutsiba.
Kukwakho nomngcipheko wokulimala ngasemva nangegxalaba, ezinokudityaniswa nokugoba ngokuphindaphindiweyo okanye ukuphakamisa.
Ukunceda ukugcina ukwenzakala, kubalulekile ukugcina a ifomu elungileyo okanye ulawulo neuromuscularngakumbi ukuba udiniwe. Qala ngokucotha, emva koko wakhe isantya kwaye ukuqina ngokuhamba kwexesha kungundoqo. Ukuchacha ngokufanelekileyo kunye nokwelula nako kubalulekile.
Zingaphi ekufanele zenziwe ngeveki?
Ukugcina umzimba nengqondo isempilweni, umthambo ubalulekile. Kodwa ngenxa yesantya sobomi namhlanje, usenokukufumanisa kunzima ukongeza umthambo ofanelekileyo wesiqhelo. I-HIIT yeyona ndlela ifanelekileyo yokudibanisa izibonelelo zomsebenzi zibe yimizuzu engama-30 okanye ngaphantsi. Kodwa xa kufikwa kwimithambo eqatha efana ne-HIIT, ukuyenza yonke imihla okanye ixesha elingaphezu kwemizuzu engama-30 kunokukubeka emngciphekweni wokwenzakala, ukuqeqeshwa ngokugqithisileyo, ukudinwa kwengqondo, kunye nokuthintela ukubuyiswa kwemisipha.
Ke ingakanani iHIIT ekufuneka ndiyenze? iintsuku ezimbini okanye ezintathu ngeveki sisixa esiqinileyo se-HIIT, nje ukuba kukho iiyure ezingama-24 zokuphumla kunye nokubuyisela phakathi kweeseshoni. Ngoko ukuba injongo kukuzilolonga kane ngeveki, iiseshini ezimbini ze-HIIT kunye neeseshoni zoqeqesho ezimbini zokuchasa ziyacetyiswa. Nokuba uhamba ngomzimba opheleleyo ngezo ntsuku zokunyamezela okanye uyahlulahlula ube ngumhla womzimba ophezulu kwaye usuku lomzimba osezantsi luxhomekeke kuwe.
Kufuneka uthathele ingqalelo ishedyuli yoqeqesho. Ukuba wenza uqeqesho olunzulu lokuxhathisa umlenze ngenye imini, emva koko wenze i-HIIT ibaleke ngokulandelayo, imilenze yakho iya kuba buhlungu kwaye ayiyi kuphola ngokupheleleyo kwi-HIIT. Zama ukucwangcisa ukuphumla okanye usuku lweyoga phakathi ukuze ufumane iziphumo ezilungileyo. Asitsho ukuba i-HIIT ayikho dab, okanye ukuba siyeke ukwenza umthambo rhoqo. Ukwenza uhlobo oluthile lokunyakaza yonke imihla kulungile Kwimpilo yomzimba neyengqondo, yinto zonke iingcali ezivumelana ngayo. Kodwa ukuba sizigqibile iiseshoni ze-HIIT kathathu ngeveki, sinokuya kwiklasi ye-yoga okanye sitsibele ibhayisekile ukuze sihambe nje elangeni.
Ngaba kuluncedo ukunciphisa umzimba?
Unokutshisa iikhalori ngokukhawuleza usebenzisa i-HIIT. Ukuba sithelekisa iikhalori ezitshiswe ngexesha le-30 imizuzu ye-HIIT, uqeqesho lobunzima, ukubaleka, kunye nokuhamba ngebhayisikile, HIIT utshisa 25-30% calories ngaphezulu kunezinye iindlela zokuzilolonga.
Kolu phononongo, ukuphindaphinda okunye kwe-HIIT kwakuquka imizuzwana engama-20 yomzamo wonke olandelwa yimizuzwana engama-40 yokuphumla. Oku kuthetha ukuba eneneni wenza umthambo kuphela kwisithathu sexesha. Nangona iseshoni yoqeqesho nganye ithatha imizuzu engama-30, kuqhelekile ukuba ukuzilolonga kwe-HIIT kube mfutshane kakhulu kuneeseshoni zokuzilolonga zemveli. Oku kungenxa yokuba i-HIIT isivumela ukuba sitshise inani elifanayo leekhalori kodwa sichithe ixesha elincinci lokuzilolonga.
Ngaphezu koko, izifundo zibonise ukuba uqeqesho lwe-HIIT inokunceda ukulahlekelwa ngamafutha. Zombini i-HIIT kunye nomthambo ophakathi ophakathi kunokunciphisa amanqatha omzimba kunye nesinqe. Olunye uphando lukwabonisa ukuba i-HIIT inokunciphisa amanqatha omzimba ngaphandle kokuzibophelela kwexesha elifutshane.
Iingcebiso zokuqalisa nge-HIIT
Zininzi iindlela zokongeza amaxesha oxinzelelo oluphezulu kwindlela yakho yokuzilolonga, ngoko akukho nzima ukuqalisa. Ukuqala, kufuneka sikhethe umsebenzi (ukubaleka, ukukhwela ibhayisekile, ukutsiba intambo, njl.njl.). Emva koko singazama ukwenza umthambo owahlukileyo kunye nobude bexesha lokubuyisela, okanye ukuba siya kwenza ixesha elingakanani imithambo kwaye sifuna ukuchacha ixesha elingakanani.
Kuyacetyiswa ukuba ugcine engqondweni amanye amaqhinga ukwenza inkqubo ye-HIIT:
- Khetha indlela esiqhelene nayo ngesantya esisezantsi. Umzekelo, asisayi kuzityhala ukuya kutsho kowona mgangatho uphezulu ekubalekeni ukuba asibalekanga mva nje.
- Ukuba sineentlungu ezidibeneyo, siya kuqala ngempembelelo yendlela ephantsi efana nokuhamba ngebhayisikile okanye ukuqubha.
- Siza kwenza amaxesha awoneleyo okuphumla. Singakwazi ukugcina ukuqina okwaneleyo kwi-HIIT kuphela ukuba senza amaxesha okuphumla alinganayo okanye amade kunamaxesha omsebenzi.
- Siya kugcina amaxesha omsebenzi phantsi kwemizuzwana engama-30. Amaxesha omsebenzi angaphezulu kwemizuzwana ye-30 kuya kuba nzima ukuwagcina kukuqina okufunekayo ukubala njenge-HIIT.
- Siza kuqala ngamakhefu ambalwa kabini ngeveki. Uqeqesho lwe-HIIT lufuna kakhulu, ngakumbi xa kusenziwa iindlela eziphezulu zempembelelo. Ukuchacha ngokufanelekileyo phakathi kweeseshoni zoqeqesho kubalulekile ukuphepha ukulimala.
U mzekelo
Ukuba sifuna ukuphefumlelwa ukwenza olu hlobo loqeqesho, sinokuqala ukwenza iHIIT ngezi ndlela zilandelayo:
- Sisebenzisa ibhayisekile emileyo, siya kunyola ngamandla kwaye sikhawuleze kangangoko sinakho imizuzwana engama-30. Emva koko, siyakunyoba ngesantya esicothayo nesilula phakathi kwemizuzu emi-2 ukuya kwemi-4. Siza kuphinda le pateni kwimizuzu eyi-15 ukuya kwe-30.
- Emva kokubaleka ukufudumala, siya kubaleka ngokukhawuleza kangangoko kunokwenzeka imizuzwana eyi-15. Emva koko siya kuhamba okanye sibaleke ngesantya esincinci imizuzu eyi-1-2. Siza kuyenza le pateni kwakhona kangangemizuzu eli-10 ukuya kwengama-20.
- Yenza i-squats yokutsiba ngokukhawuleza kangangoko kunokwenzeka imizuzwana engama-30-90. Emva koko siya kuma okanye sihambe imizuzwana engama-30 ukuya kwengama-90. Siya kuphinda le pateni kwimizuzu eyi-10 ukuya kwe-20.