Mhlawumbe uke wazama ukuqeqeshwa kwe-high-intensity interval (HIIT) njengendlela yokulinganisela ukuqeqeshwa kwakho futhi awukuthandanga. Kodwa uke wazama i-SIT? okwakamuva funda, eshicilelwe kujenali ethi Psychology of Sport and Exercise, ithole ukuthi ukungeza ukuqeqeshwa kwesikhashana esimisweni sansuku zonke kungaba nezinzuzo ezinkulu nakubantu abangasebenzi, kodwa akukona konke ukuqeqeshwa kwesikhashana okwenziwa ngokulingana.
Abacwaningi babheke abantu abasha abangama-30 ababengazivocavoci njalo babacela ukuthi baqedele ukuhlolwa kwamabhayisikili amathathu elebhu ngezinsuku ezihlukene. Benza HIIT ngosuku olulodwa, futhi isivinini ukuqeqeshwa isikhawu (HLALA) kanye nokuqeqeshwa okuqhubekayo kokuqina okumaphakathi (MICT) ezinye izinsuku.
I-HIIT ibihlanganisa amaseshini enziwe cishe kumaphesenti angama-80 wesilinganiso senhliziyo sombambi qhaza. I-SIT ifinyeze izikhathi zomsebenzi ngendlela "yokuphuma konke", kuyilapho i-MICT yayinezinga eliphezulu eliphansi lokushaya kwenhliziyo kanye nezikhathi ezinde zokuphumula okunomfutho ophansi. Zonke izikhathi zaziyisikhathi esifanayo, cishe imizuzu engama-20 kuye kwengama-25.
Ngisho nokuhlukahluka okubonakala kuncane, njengokushintsha izinga lakho lomzamo, kungaba ne- umphumela obalulekile ekukhuthazeni kwakho ukuzivocavoca, kusho abacwaningi. Okubalulekile, basikisela, ukuthi abantu basabela ngendlela ehlukile emazingeni ahlukahlukene okuqina, futhi lezo zimpendulo zithonya ukubamba iqhaza.
Iluphi uhlobo olungcono kakhulu lokuqeqeshwa kwesikhashana?
Inguqulo emfushane ukuthi uthola lowo omthanda kakhulu. Ngokuqeqeshwa kwesikhashana, lokho kusho ukuthola inhlanganisela yomsebenzi nesikhathi sokuphumula okubekela inselele kodwa akukushiyi wesaba ukujima kwakho okulandelayo.
Enye inzuzo yokuqeqeshwa kokuqina kwalabo abajwayele ukugxila ohlotsheni olulodwa lomsebenzi, njengokuhamba ngebhayisikili, ukuthi kunikeza ukuqhuma okuhle ukuqeqeshwa okuphambene futhi lokho kungasiza vimbela ukulimala.
Izinhlobo ezahlukene zokunyakaza zingenza okuningi ukwandisa uhla lwakho lokunyakaza, zibandakanye amaqembu emisipha ehlukene, futhi zivikele amalunga akho. Konke lokhu kungaba nomthelela ekunciphiseni izingozi ezihlobene nomsebenzi ophindaphindiwe ovame ukusebenzisa imisipha efanayo ngokuphindaphindiwe.
Ukuze wenze lokho, kuyasiza ukuthi ungagcini nje ngokwenza amaseshini e-HIIT, kodwa uwaxube futhi. Ngemizuzu eyi-15 ukuya kwengama-20 nje yokuqeqeshwa ekhombisa izinzuzo, lokho kungabandakanya inhlanganisela yokuzivocavoca okune noma okuhlanu okwenziwe ngamasethi amaningi, futhi okuhle kunakho konke, leyo seshini ingasebenza njengokufudumeza okunamandla.