Sonke siyazazi izinzuzo zokuqeqeshwa kwe-high-intensity interval (HIIT), okuhlanganisa ukulahlekelwa isisindo, ukunciphisa ukuguga kwamaseli, nokwandisa ukusebenza kobuchopho, kanye nokuthuthukisa isivinini nokusebenza. Abasubathi abaningi ngokwengeziwe bakhetha lolu hlobo lokuqeqeshwa ukuze baqhubeke nokugcina imisipha yabo futhi bathuthukise umthamo we-aerobic.
Kodwa uyazi ukuthi le nto yokufaneleka injani, izimfashini ezintsha zizalwa masonto onke. Umkhuba wakamuva ubizwa nge-HIIPA futhi ubhekisela ekusebenzeni komzimba okunamandla kakhulu. A umhleli wakamuva, eshicilelwe ku-British Journal of Sports Medicine, iphawula ukuthi izinzuzo ze-HIIPA zingase ziqhudelane nalezo ze-HIIT. Imisebenzi esingayifaka kule modeli entsha yileyo eyingxenye yokuphila kwansuku zonke futhi engenzelwanga ukuzijabulisa noma izinjongo zempilo.
Ungayenza kanjani i-HIPA osukwini lwethu nosuku?
Into yokuqala okufanele siyenze ukucabanga ukuthi lokhu kuziphatha kufana nokuzivocavoca "ukudla okulula". Okusho ukuthi, ukhuphuka izitebhisi zebhulokhi yakho ngesigqi esithile, ugcizelela kakhulu imisebenzi yasendlini noma uphathe izikhwama ezinzima zokuthenga. Lezi zenzo zokuzivocavoca ngezikhathi ezithile zingaba nezinzuzo ezinkulu kulabo abaphila impilo yokunganyakazi. Labo abenza ukuqeqeshwa okusebenzayo balungiselela umzimba wabo ukuze ukwazi ukuxazulula imisebenzi yansuku zonke ngokuphumelelayo. Ngakho-ke nge-HIIPA singaqaphela ukuthuthuka okuhle futhi.
Izinzuzo ziyahlukahluka kuye ngesimo somzimba kanye neminyaka. Kumuntu onganyakazi, ongawenzi noma yiluphi uhlobo lokuzivocavoca, ukwenza iHIPA kathathu kuya kane ngosuku kungathuthukisa amandla akhe okuphefumula kwenhliziyo, ngaphezu kokuthuthukisa ukuzimisela kwabo ukwenza ukuvivinya umzimba.
Ezinye izifundo kubantu abasha zibonisa ukuthi ukwenza izikhathi ezintathu kuphela zokugibela izitebhisi ngosuku, izinsuku ezintathu ngeviki, kungakhuphula amandla okuqina ngo-5% emasontweni ayisithupha. Lokho kungaba umzuzu we-HIIPA ngosuku, ucabangani? Ngokunengqondo, singathola ezinye izinzuzo eziningi uma sigcina lezi zinhlobo zemisebenzi usuku lonke futhi sandisa ubude besikhathi. Ekugcineni, esikufunayo wukusebenza kakhulu nsuku zonke.
Isho ukuthini i-HIPA kubasubathi?
Kuze kube manje sasikhuluma ngabantu abahlezi, abangajwayele ukwenza ukuzivocavoca umzimba nsuku zonke, kodwa le misebenzi ibathinta kanjani abasubathi noma abantu abenza ukuzivocavoca umzimba njalo?
Into evamile ukuthi abashiyi ukuqeqeshwa ukuze kufezeke i-HIIPA. Kumuntu ovivinya umzimba njalo, ikakhulukazi uma kakade engumlandeli we-HIIT futhi eziphusha ukuze anyakaze kakhudlwana usuku lonke, kungase kungabi bikho izinzuzo eziningi ekwenzeni i-HIIPA. Nokho, lokho akusho ukuthi akufanelekile. Ukuhlanganisa imisebenzi eminingi yohlobo lwe-HIIPA, njengokuhamba ngokushesha, ukuthwala izikhwama ezinzima, ukuhlanza ngamandla, noma ukugibela izitebhisi, kungakusiza ukuthi unciphise ukujima ukuze uthole imiphumela yenhliziyo nemithambo yegazi. Kungase futhi kuthuthukise lawo maviki lapho unesikhathi esifushane futhi ungakwazi ukuchitha amahora ambalwa ukuqeqeshwa.
I-HIPA ayithathi neze indawo yokuqeqeshwa, kodwa ingaba nemiphumela enenzuzo.