Kungakhathaliseki ukuthi ukhetha ukuqeqeshwa kwamandla noma i-cardio, uyazi ukuthi ukuvivinya umzimba kushisa amathani amakholori. Noma kunjalo, ezinye izinhlobo zokuzivocavoca zishisa ama-calories engeziwe isikhathi eside ngemva kokuphela kokuzivocavoca. Lokhu kungase kuzwakale kukuhle kakhulu ukuba kungabi yiqiniso, kodwa kusemthethweni: Ngesikhathi uzivocavoca, umzimba wakho udinga ukuletha umoya-mpilo owanele nezakhamzimba emisipha yakho. Futhi uma uyeka ukunyakaza, akubuyeli ngokuzenzakalelayo ekusebenzeni kwakho okujwayelekile kwe-metabolic.
Kunalokho, umzimba wakho udinga isikhathi esithile ukuze ubuyele esimweni sawo semvelo, futhi empeleni udinga umoya-mpilo owengeziwe ukwenza kanjalo, wona oshisa amakholori engeziwe. Lokhu kubizwa afterburning effect o ukusetshenziswa kwe-oxygen ngokweqile ngemva kokuzivocavoca (EPOC).
Uyini umphumela we-Afterburn noma i-COPD?
I-EPOC inamba yamakholori owashisa ngaphezu kwesilinganiso sakho sokuphumula se-metabolic ngemva kokuzivocavoca. Nakuba ushisa kakhulu phakathi nokujima kwakho, izinqubo zokudala i-EPOC zivumela amakhalori engeziwe, ikakhulukazi asuka emafutheni, ngokuvamile akhuphuke phakathi nemizuzu engama-45 futhi anganwetshwa. 24 kuya ku-48 amahora.
Kunezinhlobo ezimbili zokujima ezinomthelela omuhle wangemva kokushiswa: Ukuqeqeshwa kwesikhawu se-High-intensity (HIIT) kanye nokuqeqeshwa kwesimo esiqinile (HISS).
Abantu abaningi bajwayele ukusebenzisa i-HIIT, kodwa abaningi kungenzeka benza i-HISS futhi bayibiza nge-HIIT. I-HIIT ibandakanya izikhawu eziphuma kuzo zonke ezilandelwa ukululama okude ukuze ukwazi ukugcina lowo mzamo ophelele phakathi nezikhawu zokusebenza. Ngakolunye uhlangothi, i-HISS yilapho uzivocavoca ngomfutho ophezulu futhi uphumule isikhathi eside ngokwanele ukuze uqedele ukuphindaphinda ngakunye ngendlela efanele.
Kokubili kungcono kunokwenza ukuqina okumaphakathi kuya kokuphansi, ukuzivocavoca kwe-cardio okuzinzile. Ngokungafani ne-cardio yesimo esiqinile, encike endleleni yakho ye-aerobic (ene-oksijini) ukuze ikhiqize i-adenosine triphosphate (ATP), uphethiloli wemisipha yakho, i-HIIT kanye nokusebenza kwe-HISS kuncike ku-anaerobic yakho (ngaphandle komoya-mpilo) kanye nezindlela ze-aerobic ze-ATP.
Izindlela ze-Anaerobic azikwazi ukuhlinzeka nge-ATP isikhathi eside kakhulu, ngakho-ke ungenza ukuqeqeshwa okunamandla kakhulu isikhathi esifushane. Uma i-ATP isiphelile, kuyadingeka ukuzivocavoca ngamandla aphansi noma uthathe isikhawu sokuphumula ukuze uyigcwalise, okuvumela indlela ye-aerobic ukuthi ingene ukuze inikeze i-ATP eyengeziwe.
Lokhu kwakha a Ukuntuleka kwe-oxygen, okwandisa umphumela wokusha, ngoba umzimba wakho uzodinga umoya-mpilo owengeziwe ovela endleleni ye-aerobic ukuze ubuyisele i-ATP futhi wakhe kabusha amaprotheni emisipha.
Umzimba wakho futhi udinga umoya-mpilo owengeziwe ukuze ubuyele ekusebenzeni kwawo okuvamile kwe-metabolic ngemva kokuzivocavoca okunamandla njenge-HIIT ne-HISS. Ngakho-ke phakathi namahora angu-24-48 wokuqeda, umzimba wakho uyaqhubeka nokusebenza ukuze uthole umoya-mpilo owengeziwe, ushisa ama-calories kule nqubo.
Ngokusho kochwepheshe, umzimba wakho uchitha cishe Amakhalori angu-5 wamandla kulo lonke ilitha lomoya-mpilo owudlayo. Ukunyuka kwesidingo komoyampilo sangemuva kokujima okwaziwa nge-EPOC kusho ukuthi uzoshisa amakhalori engeziwe usuwonke.
Wonke umuntu ukhiqiza umphumela ohlukile wangemuva kokushiswa, kuye ngezinga lakho lokufaneleka, ukuqina nesikhathi sokuqeqeshwa kwakho, nezici ezingaphandle kokulawula kwakho, njengokuthi igazi lakho lijikeleza kanjani nokuthi umzimba wakho uphuka kanjani futhi usebenzise amafutha ngenkathi uzivocavoca.
Kodwa-ke, i-EPOC yokuzivocavoca kwe-HIIT ingakwazi ukwandisa inani lokushiswa kwekhalori ngamaphesenti angu-6 kuya kwangu-15. Uma ushise ama-calories angu-350, ungashisa kufikela kuma-calories angu-53 engeziwe ngenxa yomphumela wokushiswa ngemuva. Futhi, lokhu kuwukulinganisa nje okungamahlandla; Ama-calorie owashisa ngemva kokuzivocavoca ancike esimweni sakho somzimba nezinye izici.
Izinzuzo zomphumela we-Afterburn
Uzoshisa ama-calories amaningi ngaphandle komzamo owengeziwe
Impela, inzuzo emangalisa kakhulu ye-EPOC umbono wokuthi uzoshisa amakhalori, noma uphumule. Futhi ukuze ukwandise ukushiswa kwekhalori yakho yonke iminithi oyichitha uzivocavoca nangemva kwalokho, i-HIIT ne-HISS kuyindlela okufanele uhambe ngayo.
Ngokocwaningo lwango-March 2015 olwanyatheliswa ku-Journal of Strength and Conditioning Research, ungashisa ama-calories amaningi phakathi neseshini ye-HIIT yemizuzu engama-30 kunokuba uchithe isikhathi esifanayo wenza iseshini ye-cardio yesimo esiqinile. Ngokungafani nesimo se-cardio esiqinile, i-HIIT ne-HISS ngokuvamile zihlanganisa izici ze ukuqeqeshwa kwamandla, okungasiza ukwakha imisipha ezondile.
Uma unemisipha ethambile, ama-calories amaningi ozowashisa, ngoba imisipha isebenza nge-metabolic, okusho ukuthi ushisa ama-calories amaningi lapho uphumule kunokuba ushise amafutha omzimba. Nakuba i-cardio izokwenza ukuthi ushise ama-calories, ukuqeqeshwa kwamandla akushisi ama-calories kuphela ngesikhathi sokuzivocavoca, futhi kukusiza ukwakha imisipha, okunomthelela ekushiseni kwekhalori yakho yonke.
Ungenza ukujima okufushane
Nakuba isikhathi sokuqeqesha sisifishane phakathi ne-HIIT, njengoba i-EPOC ikhula kakhulu ngokuqina kokuzivocavoca, izikhathi ezimfushane zokuzivivinya zenza i-EPOC eningi kunokujima okude, okunamandla okumaphakathi.
ungase ulahlekelwe isisindo
I-HIIT kanye nokuzivocavoca kwe-HISS kungakhulisa imiphumela ye-EPOC uma kuqhathaniswa nesikhathi esifanayo ongasichitha wenza ukuvivinya umzimba okuphansi, kukusize emizamweni yakho yokulahlekelwa isisindo. Ukubuyekezwa kukaJuni 2017, okushicilelwe ku-Obesity Reviews, kuphakamisa lokho amaseshini amathathu amasonto onke we-HIIT angasiza ekunciphiseni isisindo esiningi samafutha kanye nosayizi okhalweni kubantu abanokukhuluphala ngokweqile kanye nokukhuluphala ngokweqile njengokuqeqeshwa kokuqina okumaphakathi, okudinga isikhathi esengeziwe.
Ungathuthukisa ukusebenza kwakho kwezemidlalo
Ukufaka i-HIIT ne-HISS ohlelweni lokusiza ukuthuthukisa ukusebenza okuqondene nezemidlalo akunciphisi isikhathi sokuqeqesha kuphela, kodwa kungakhuphula lokho kusebenza.
Ucwaningo lwangoJulayi 2016, olushicilelwe ku-Journal of Sports Sciences, lwathola ukuthi ukuqeqeshwa kwe-HIIT kusize abagwedli ukuba bathuthuke ngaphezu kokuqina okuphansi, ukuqeqeshwa kwebanga elide. Lapho abagwedli behlanganisa amaseshini amabili e-HIIT ekuzilolongeni okuhlanganisiwe kwamasonto onke angu-10, babone ukuzuza okukhulu kokusebenza kunangesikhathi benza izikhathi ezingu-10 zamasonto onke ze-aerobic.
Ungawusebenzisa Kanjani I-EPOC Effect Ekuqeqesheni
Abaqeqeshi bayeluleka ngokusebenzisa isikali esibizwa ngokuthi izinga lokuzikhandla okucatshangwayo (RPE), oku-10 kuyizinga eliphansi kakhulu lokuzikhandla aka elele kusofa, futhi u-XNUMX abe isivinini esigcwele.
I-RPE yesikhombisa amandla ofuna ukuhlose ngawo ukuqalisa umphumela wokusha, nge-RPE cishe tres ngesikhathi sokuphumula. Lapho uya phezulu usuka lapho, uzodala i-EPOC eyengeziwe futhi ukujima kwakho kungaba kufushane.
Ngenhlanhla, ziningi izindlela zokuzijwayeza i-HIIT ne-HISS, ngaphandle kwefomula yesikhawu evamile yamasekhondi angu-30 kuvuliwe, imizuzwana engu-30 ivaliwe.
Ukuqeqeshwa kwe-Tabata, isibonelo, ukujima okuyimizuzu emine okuhlanganisa izikhawu zokuphuma konke okungamasekhondi angu-20 kanye nezikhathi zokuphumula eziyimizuzwana eyi-10. Uma kubhekwa lesi silinganiso sokusebenza nokuphumula, kuzobhekwa njengokujima kwe-HISS, hhayi i-HIIT, njengoba inani elilinganiselwe lokuphumula nokululama kwenhliziyo. Ungakwazi ukwengeza ama-Tabatas ekupheleni kwe-cardio yakho noma ukuqeqeshwa kwamandla ukuze ukhulise amandla akho angemuva kokushiswa.
Uma ufisa okuhlukile kancane ekusebenzeni kwakho kwe-HIIT, cabangela ukuqeqeshwa kwesifunda sesitayela se-HISS, lapho wenza khona uhlu olu-odwe lwezivivinyo lwenombolo esethi yokuphindaphinda kanye namarounds. Ekuqeqesheni kokujikeleza, uzokwenza izivivinyo zokubuyela emuva futhi ululame imizuzwana engama-30 ukuya kwangu-60 phakathi kwamasethi. Ubuhle bokuqeqeshwa kwesifunda ukuthi ungakwazi ukukhomba amaqembu amaningi emisipha ngesikhathi esisodwa.
Uhlobo lokuqeqeshwa olukhethayo luzoncika kulokho okuthandayo, kodwa ngokuvamile kuzoba nomphumela ofanayo. Okufanelekile ukwenza i-HIIT kabili ngeviki, hhayi ngezinsuku ezilandelanayo, futhi ulinganisele nge-cardio evamile kanye nokuqeqeshwa kwamandla amancane ngezinye izinsuku.
Izinhlobo ezi-5 Zokusebenza kwe-HIIT kanye ne-HISS ukuze Ushise i-EPOC
- I-Tabata: Yenza ukuzivocavoca imizuzwana engu-20 ngomzamo omkhulu, bese uphumule imizuzwana engu-10. Phinda imizuzu emine.
- njalo ngomzuzu ngomzuzu (EMOM): yenza isethi yenombolo yokuzivocavoca ebangeni elishiwo lokuphindaphinda ngokushesha ngangokunokwenzeka ekuqaleni komzuzu ngamunye bese uphumula ingxenye esele yomzuzu.
- imizuliswano eminingi ngangokunokwenzeka (AMRAP): Qedela imizuliswano eminingi ngangokunokwenzeka ukuze uthole isethi yokuzivocavoca enobubanzi obuziphindaphindayo obucacisiwe ngenani elimisiwe lesikhathi.
- ukuqeqeshwa kwesifunda: Yenza uchungechunge lokuzivocavoca oluqondise amaqembu emisipha ahlukene ngokulandelana, ukuphumula imizuzwana engama-30 kuya kwangu-60 phakathi kwamasekhethi.
- Ukuqeqeshwa kweLadder: Yenza izikhathi ezingu-10 zokuvivinya umzimba ngomzuliswano wokuqala, bese uphinda izikhathi ezingu-9 ngomzuliswano wesibili, bese uqhubeke usebenza ngendlela yakho phansi uze wenze impinda eyodwa. Bese, phumula imizuzwana engu-30 ngaphambi kokuba ukhuphuke ileli.