Kulula ukujwayela ukujima kwe-high-intensity interval training (HIIT). Zifushane ngesikhathi, zincibilikisa amafutha futhi zakha imisipha. Ngaphezu kwalokho, bakulethela umphumela omuhle kakhulu wokuzivocavoca ozokwenza uzizwe uthanda ukugijima i-marathon. Nakuba kulinga ukungena kumkhuba we-HIIT nsuku zonke, akuwona umqondo omuhle ngaso sonke isikhathi ngomzimba wakho.
Uma wenza i-HIIT, umzimba wakho uyakhulula i-cortisol, i-hormone yokucindezeleka, ebangela ukwanda kwezinga lenhliziyo nokuphefumula, izinga lokushaya kwenhliziyo nomfutho wegazi. Lokhu kwenza kube nokucindezeleka okuhle ngokomzimba ngoba kuvuselela ukulwa komzimba wakho noma ukuphendula kwendiza ngaphandle kokukuthwalisa kanzima ngezinkinga zempilo.
Kepha uma wenza okuningi kakhulu, kungagcina amazinga e-cortisol ophahleni uma ehlanganiswa nezinye izingcindezi zempilo (njengobhubhane lwe-COVID-19). Kulapho-ke ungena khona enkingeni ngoba kubeka umzimba wakho esimweni sokucindezeleka okungamahlalakhona, okungaholela ekutheni ukukhuluphala, isifo senhliziyo kanye nesifo sikashukela.
Kuyini?
Ukuqeqeshwa kwe-HIIT kuhilela ukuqhuma okufushane kokuvivinya umzimba okunamandla okushintshwa nezikhathi zokululama eziphansi. Kuyathakazelisa ukuthi mhlawumbe kuyindlela esebenza kahle kakhulu yokuzivocavoca. Ngokuvamile, ukuqeqeshwa kwalolu hlobo kuzoba ne- ubude besikhathi kusuka kumizuzu eyi-10 kuye kwengama-30.
Naphezu kokuthi ukujima kufushane kangakanani, kungaveza izinzuzo zezempilo ezifana nokuphindwe kabili kokuzivocavoca okunamandla okumaphakathi. Umsebenzi wangempela owenziwayo uyahlukahluka, kodwa ungahlanganisa ukugijima, ukugibela ibhayisikili, intambo yokugxuma, noma okunye ukuvivinya umzimba.
Isibonelo, ukujima kwe-HIIT ngebhayisikili elimile kungase kuhlanganise imizuzwana engu-30 yokuhamba ngebhayisikili ngokushesha ngangokunokwenzeka ngokumelana okuphezulu, okulandelwa imizuzu embalwa yokuhamba kancane, ibhayisikili elilula elinokumelana okuphansi. Lokhu kuzobhekwa "njengomjikelezo" noma "i-rep" ye-HIIT, futhi ngokuvamile izimpinda ezi-4-6 zizokwenziwa ekuzilolongeni.
Isikhathi esithile ozivocavocayo futhi olulama ngaso sizohluka kuye ngomsebenzi esiwukhethayo kanye nokuqina kokuzivocavoca. Kungakhathaliseki ukuthi siwenza kanjani lo mkhuba, izikhawu zokuqina okuphezulu kufanele zifake izikhathi ezimfushane zokujima okunamandla okwenza ukushaya kwenhliziyo kukhuphuke.
Imiphumela
Izikhathi zokuqeqeshwa kwesikhashana ezisezingeni eliphezulu zinezinzuzo eziningi zezempilo, kodwa futhi kunezingozi ezithile okufanele uziqaphele. Nakuba kunemiphumela emihle, ukuyenza ngokweqile kungasibekela izinzuzo zayo.
Inhliziyo yakho ingasebenza kanzima kakhulu
Lolu hlobo ukuzivocavoca kwenhliziyo, ngakho ngokwemvelo kwandisa izinga lokushaya kwenhliziyo yakho kanye nesidingo se-oxygen egazini.
Ngesikhathi se-HIIT, inhliziyo yakho isebenza kanzima, okusho ukuthi tumfutho wegazi kanye nokushaya kwenhliziyo kuyenyuka ngamanani aphezulu kunokuzivocavoca okunomfutho ophansi. Ukuphuma kwenhliziyo ephakeme kungabangela ukwanda kwe-arterial dilation, okwandisa imithambo yegazi futhi kwandise ukugeleza kwegazi.
Lokhu kwanda kwesidingo somoya-mpilo ngesikhathi sokuzivocavoca, okulandelwa ukuphumula, kusiza ukwenza inhliziyo isebenze kahle. Ngakho-ke, inhliziyo ayigcini nje ngokumpompa igazi kangcono, kodwa iyakwazi ukupompa igazi eliningi ngesigqi ngasinye, konke okunganciphisa ukucindezeleka futhi ekugcineni kunciphise umfutho wegazi.
Futhi, ukuqeqeshwa kwe-HIIT ukwanda tamandla akho kanye namazinga okuqina, ezihambisana nokuncipha kwengozi yokuhlaselwa yinhliziyo. Eqinisweni, kuyindlela enhle yokuhlangabezana nezinkombandlela zokusebenza komzimba futhi wehlise ingcuphe yesifo senhliziyo nemithambo yegazi, ngokusho kwesihloko sangoJulayi 2019 ku-World Journal of Cardiology.
Nakuba lolu hlobo lokuqeqeshwa lungenza izinto ezinkulu enhliziyweni yakho, kufanele ukugweme ukukwenza nsuku zonke. Okubalulekile wukwenza izivivinyo ezihlukahlukene futhi ungenzi izivivinyo ezifanayo ngokuphindaphindiwe.
Uma unayo isimo inhliziyo, cela udokotela wakho ngaphambi kokuqala isimiso esinamandla kakhulu. Kungase kudingeke ukuthi ulungise ukushuba kokuqeqeshwa kwakho. Izimpawu zokuthi ungase uzikhandle ngokweqile ngesikhathi sokuzivocavoca zihlanganisa ukuphelelwa umoya, ubuhlungu besifuba, nesiyezi, ngokwe-Harvard Health Publishing. Uma uhlangabezana nanoma iyiphi yalezi zimpawu, kufanele uyeke ukuzivocavoca futhi ushayele udokotela wakho.
Imicu yemisipha ikhathele kakhulu
Ngesikhathi sokusebenza kwe-HIIT, umzimba wakho wenza kusebenze imicu yemisipha esheshayo. I-FYI, unemicu yemisipha emibili eyinhloko: thayipha I (i-slow twitch) kanye nohlobo II (i-twitch fast).
Imicu yemisipha yohlobo lwe-II, eminyene futhi emikhulu, isetshenziselwa ukuzivocavoca okufushane, okunamandla okukusondeza ekukhathaleni. Cabanga ukunyakaza okuqhumayo i-sprints ngenkathi ugijima noma ugibela ibhayisikili, ama-burpees y iqhuma ekhabetheni, konke okuyizinto ezihamba phambili ze-HIIT.
Nakuba imicu yemisipha enyakaziswa ngokushesha ikhiqiza amandla ngokushesha, ibuye ikhathale ngokushesha futhi idinga ukululama okwengeziwe. Yingakho ungeke ugxume ugqolozele sengathi alikho ikusasa. Futhi ngemva kokuziphusha isikhathi esifushane, umzimba wakho udinga ukuphumula okuncane ukuze ugcwalise imisipha yakho ngaphambi kokuba ulungele ukuphatha omunye umzuliswano.
Nakuba isisekelo siyi-cardio, ukungena emithanjeni yemisipha enyakaziswa ngokushesha futhi kukhuthaza ukukhula kwemisipha namandla, kukunikeza izinzuzo zenhliziyo nemithambo yegazi namandla.
Kodwa qaphela ukuthi ungaweqisi; Into engcono kakhulu ukwenza i-HIIT kabili noma kathathu kuphela kuya ku isonto.
Sonke sihlukene ngamandla ayingqayizivele nobuthakathaka. Akuwona wonke umuntu ongaziphushela ezingeni eliphezulu nsuku zonke ngaphandle kokulimala. Okusho ukuthi kwabanye, ukwenza i-HIIT izikhathi ezintathu kuya kweziyisihlanu ngesonto kuzwakala njengokuhamba ngezinyawo epaki, kanti kwabanye ababili noma kathathu ngesonto kungase kwanele.
Umzimba wakho awukwazi ukululama
Akungabazeki ukuthi ukuqeqeshwa kwe-HIIT kuyi-calorie shredder. Udla i-oxygen eningi ngokweqile ngemva kokuzivocavoca (EPOC), futhi umzimba wakho uba nomthelela wokusha lapho wenza ukujima okunjalo ngoba udala ukushoda komoyampilo.
Ngemva kokujima okuqinile, umzimba wakho udinga umoya-mpilo owengeziwe ukuze ubuyele esimweni sawo esivamile sokugayeka kokudla, futhi kule nqubo, ushisa amakholori engeziwe emahoreni angama-24-48 ngemva kokuphela kokujima kwakho.
Lapho ukuqina kokujima, kudingeka i-oxygen eyengeziwe ukuze ululame, okusho ukuthi isistimu yakho isebenzela ukubamba isikhathi eside ngemva kokuba uphumile ejimini, uma kuqhathaniswa ne-cardio eqinile.
Ngenkathi usendaweni yokusha, futhi ushisa amathani wamafutha. Umgomo wengxenye ephezulu kakhulu yokujima kwakho ukusuka endaweni ye-aerobic ukuya endaweni ye-anaerobic, esiza ukushisa amafutha.
Noma kunjalo, kufanele ugweme ukwenza lezi zivivinyo nsuku zonke ukuze ugweme ukweqa ngokweqile futhi i ukulimala. Ukuzivocavoca okunamandla kakhulu, noma noma yiluphi uhlobo lokuzivocavoca, izikhathi eziningi ngaphandle kokululama ngokwanele kungaholela ezinkingeni ze-metabolic, okuhlanganisa i-overtraining syndrome kanye ne-lactic acid buildup, konke okungabeka ibanga elikhulu phakathi kwakho nezinjongo zakho.
Ukuzivikela kwakho kungase kube buthaka
Kunocwaningo oluningi olubonisa ukuthi ukuzivocavoca kungasiza ukuqinisa amasosha omzimba, kodwa ukwenza kakhulu, ikakhulukazi i-HIIT nsuku zonke, kungaba nomthelela omubi.
Ngokocwaningo lwangoMeyi 2017 kuyi-Journal of Applied Physiology, ukuvivinya umzimba ngamandla ngaphandle kokululama okwanele kungabangela ukuthi ukuzivikela komzimba wakho kukonke kwehle, kukwenze ube sengozini yokuthola izifo. Uma uqhubeka nokuziqeqesha ngokuzivikela komzimba okuphansi, wandisa amathuba okutheleleka okwengeziwe.
Kufanele uthole ibhalansi ukuze umzimba wakho ukwazi ukusebenza kahle nangempumelelo. Ukuba nesimiso sokuvivinya umzimba esilinganiselwe esihlanganisa izinsuku zokuphumula futhi esihambisana nesimiso sansuku zonke sokudla okunempilo, amanzi amaningi nezinye izinto eziwuketshezi, njengetiye elingenayo i-caffeine nemihluzi, kuyogcina umzimba wakho unempilo futhi ukwazi ukulwa nezifo.
Njengoba i-HIIT ikuphoqa ukuthi usebenze ngokuzikhandla okukhulu ngokuphumula okuncane, kufanele uthathe izinsuku ezimbalwa zokululama phakathi kwamaseshini ukuze uvumele imisipha yakho ukuthi ishaje. Ukwenza ukuqeqeshwa kwesikhashana okuphezulu kabili kuya kathathu ngesonto kwanele ukuvuna izinzuzo zakho ngaphandle kokukwenza ngokweqile.
Amalunga akho angase ahlupheke nge-HIIT
Uma kwenziwa ngendlela efanele, ukuvivinya umzimba ngokuvamile kuphephile, kodwa kunezingozi ezithile ezingokwemvelo zokulimala. njengoba kugcwele ukunyakaza i-plyometrics, ingafaka ingcindezi eyengeziwe emalungeni.
Ukulimala okuvame kakhulu okuhlotshaniswa nalokhu kusebenza kwenzeka emaphethelweni aphansi, njenge idolo noma i-ankle sprains kanye nemisipha noma i-tendon strains, okungenzeka futhi neminye imisebenzi enomthelela omkhulu, njengokugijima nokugxuma.
Kukhona futhi ingozi yokulimala emuva nasemahlombe, okungase kuhlotshaniswe nokugoba okuphindaphindiwe noma ukuphakamisa.
Ukusiza ukugcina ukulimala kude, kubalulekile ukugcina a ifomu elihle noma ukulawula kwe-neuromuscularikakhulukazi uma ukhathele. Qala kancane, bese ukhulisa isivinini futhi ukuqina ngokuhamba kwesikhathi nakho kubalulekile. Ukululama okufanele nokwelula nakho kubalulekile.
Zingaki okufanele zenziwe ngesonto?
Ukugcina umzimba nengqondo kunempilo, ukuzivocavoca kubalulekile. Kodwa ngenxa yejubane lokuphila namuhla, ungase ukuthole kunzima ukwengeza isimiso esifanelekile sokuvivinya umzimba. I-HIIT iyindlela ephelele yokufingqa izinzuzo zomsebenzi zibe yimizuzu engama-30 noma ngaphansi. Kodwa uma kuziwa ekuzilolongeni okujulile njenge-HIIT, ukukwenza nsuku zonke noma izikhathi ezingaphezu kwemizuzu engu-30 kungakubeka engozini yokulimala, ukuqeqeshwa ngokweqile, ukukhathala kwengqondo, nokuvimbela ukululama kwemisipha.
Ngakho-ke ingakanani i-HIIT okufanele ngiyenze? izinsuku ezimbili noma ezintathu ngesonto yinani eliqinile le-HIIT, inqobo nje uma kukhona amahora angu-24 okuphumula nokululama phakathi kwamaseshini. Ngakho-ke uma inhloso kuwukuzivocavoca izikhathi ezine ngesonto, kunconywa izikhathi ezimbili ze-HIIT kanye nezikhathi ezimbili zokuqeqesha ukumelana. Ukuthi uya ngomzimba ogcwele ngalezo zinsuku zokukhuthazela noma ukuhlukanise ube usuku lomzimba ophezulu kanye nosuku lomzimba ophansi kukuwe.
Kufanele ucabangele uhlelo lokuqeqesha. Uma wenza ukuqeqeshwa okuqinile kokumelana nemilenze ngolunye usuku, bese wenza i-HIIT igijima ngokulandelayo, imilenze yakho izoba buhlungu futhi ngeke ilulame ngokugcwele ku-HIIT. Zama ukuhlela usuku lokuphumula noma lwe-yoga phakathi ukuze uthole imiphumela emihle. Asisho ukuthi i-HIIT ayiyona i-dab, noma ukuthi siyeke ukuzivocavoca njalo. Ukwenza uhlobo oluthile lokunyakaza nsuku zonke kuhle Kokubili impilo engokomzimba nengokwengqondo, leyo yinto bonke ochwepheshe abavumelana ngayo. Kodwa uma siye sakhathala amaseshini e-HIIT kathathu ngeviki, singabhekisa amabombo ekilasini le-yoga noma sigxumele ibhayisikili ukuze sihambe nje elangeni.
Kuyasiza ukunciphisa umzimba?
Ungashisa amakhalori ngokushesha usebenzisa i-HIIT. Uma siqhathanisa amakholori ashiswe phakathi nemizuzu engama-30 ye-HIIT, ukuqeqeshwa kwesisindo, ukugijima, nokuhamba ngebhayisikili, HIIT ishisa ama-calories angu-25-30% ngaphezulu kunezinye izinhlobo zokuzivocavoca.
Kulolu cwaningo, ukuphindaphinda okukodwa kwe-HIIT kwakuhlanganisa imizuzwana engu-20 yomzamo wonke olandelwa imizuzwana engu-40 yokuphumula. Lokhu kusho ukuthi ujima ingxenye yesithathu kuphela yesikhathi. Nakuba iseshini ngayinye yokuqeqesha ithatha imizuzu engu-30, kuvamile ukuthi ukujima kwe-HIIT kube kufushane kakhulu kunezikhathi zokuzivocavoca zendabuko. Lokhu kungenxa yokuthi i-HIIT isivumela ukuthi sishise cishe inani elifanayo lamakholori kodwa sichithe isikhathi esincane sizivocavoca.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi ukuqeqeshwa kwe-HIIT kungasiza ukulahlekelwa amafutha. Kokubili i-HIIT kanye nokuzivocavoca okuvamile okumaphakathi kunganciphisa amafutha omzimba kanye nomjikelezo wokhalo. Ezinye izifundo futhi zibonisa ukuthi i-HIIT inganciphisa amafutha omzimba naphezu kokuzibophezela kwesikhathi esifushane.
Amathiphu okuqalisa nge-HIIT
Kunezindlela eziningi zokwengeza izikhawu eziphakeme kakhulu esimisweni sakho sokuzivocavoca, ngakho-ke akunzima ukuqalisa. Ukuze siqale, kufanele nje sikhethe umsebenzi (ukugijima, ukuhamba ngebhayisikili, intambo yokugxuma, njll.). Khona-ke singase sihlole izikhathi ezihlukene zokuzivivinya nokululama, noma ukuthi sizozivivinya isikhathi esingakanani nokuthi sifuna ukululama isikhathi esingakanani.
Kunconywa ukuthi ugcine engqondweni amanye amaqhinga okudala umkhuba we-HIIT:
- Khetha indlela esijwayelene ngayo ngomfutho ophansi. Isibonelo, ngeke siziphushele phezulu ekugijimeni uma singakenzi noma yikuphi ukugijima kamuva nje.
- Uma sinobuhlungu obuhlangene, sizoqala ngendlela enomthelela ophansi njengokuhamba ngebhayisikili noma ukubhukuda.
- Sizokwenza izikhathi zokuphumula ezinde ezanele. Singakwazi ukugcina ukuqina okwanele kwe-HIIT kuphela uma senza izikhathi zokuphumula ezilingana noma ezinde kunezikhathi zokusebenza.
- Sizogcina izikhathi zokusebenza ngaphansi kwamasekhondi angu-30. Izikhathi zokusebenza ezinde kunemizuzwana engama-30 kuzoba nzima ukuzigcina ngokuqina okudingekayo ukuze zibalwe njenge-HIIT.
- Sizoqala ngezikhawu ezimbalwa kabili ngeviki. Ukuqeqeshwa kwe-HIIT kufuna kakhulu, ikakhulukazi lapho kwenziwa izindlela eziphakeme zomthelela. Ukululama okufanele phakathi kwezikhathi zokuqeqesha kubalulekile ukuze ugweme ukulimala.
Izibonelo
Uma sidinga ugqozi ukwenza lolu hlobo lokuqeqeshwa, singaqala ukwenza i-HIIT ngezindlela ezilandelayo:
- Sisebenzisa ibhayisikili elimile, sizolinyathela ngamandla futhi sisheshe ngangokunokwenzeka imizuzwana engama-30. Ngemva kwalokho, sizonyathela ngesivinini esinensayo nesilula phakathi kwemizuzu emi-2 nemi-4. Sizophinda le phethini imizuzu eyi-15 ukuya kwengama-30.
- Ngemva kokugijima ukuze sifudumale, sizogijima ngokushesha ngangokunokwenzeka imizuzwana engu-15. Khona-ke sizohamba noma sigijime ngesivinini esincane imizuzu engu-1-2. Sizokwenza le phethini futhi imizuzu eyi-10 kuya kwengama-20.
- Yenza ama-jump squats ngokushesha ngangokunokwenzeka imizuzwana engu-30-90. Ngemuva kwalokho sizoma noma sihambe imizuzwana engama-30 kuya kwengama-90. Sizophinda le phethini imizuzu eyi-10 ukuya kwengama-20.