Ngaba ukuSebenza okuMfutshane kwe-HIIT kusebenza ngakumbi kunexesha elide lokuSebenza kwe-HIIT?

Umxholo

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Ubulumko obuqhelekileyo buthetha ukuba ixesha elininzi olichitha uzilolonga, uyakulunga ngakumbi (ngaphandle kokufumana ngaphezulu). Kodwa ngokutsho kophononongo olutsha olupapashwe kwi Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga, isenokungabi njalo. Ngokuqinisekileyo, ukuba uchitha iiyure ngeveki ungena kwimayile yokunyathela, uza kunyusa unyamezelo lwakho. Kwaye ukuba usebenza nzima ekufeni kwakho amaxesha ambalwa ngeveki, i-PR yakho iya kunyuka. Kodwa xa kuziwa kwi-HIIT, kuncinci kunokuba kuninzi kunokuba kunjalo. I-squat iyaxhuma luvuyo

Ababhali bophando baqale ngokukhangela olunye uphando olwenziweyo kutshanje kuqeqesho lwexesha lokuprinta, apho abantu babandakanyeka kwimithambo ephezulu kakhulu yokuxuba ixesha lokuphumla. Olu hlobo loqeqesho lomzimba luxhomekeke kakhulu kumxholo we-VO2 max, eli nani libonisa inani leoksijini elinakho ukusebenzisa umzimba wakho ngexesha lokuzilolonga. Ukuphakama kwenombolo yakho, kukulungele ngakumbi, ngoko ke ibhenkmark enkulu yendlela umntu ayenze ngayo inkqubela phambili ngokwenza umthambo, kunye nokuba usebenza nzima kangakanani ngexesha lokuzilolonga. Abaphandi bagqiba kwelokuba ukwenza inani elincinci leeseti zokuphumla akuzange kuthintele amandla abantu okuphucula i-VO2 max yabo. Ngapha koko, isithuba sesprint ngasinye esongezelelweyo emva kweeseti ezimbini kuncitshisiwe ukwanda kwabo kwi-VO2 max nge-5 ekhulwini.

Kutheni ukwenza iiseti ezininzi kuthetha a kubi iziphumo? Ababhali bacinga ukuba inkqubo yokuphucula i-VO2 max inokugqitywa ngaphakathi kweembaleki ezimbini, oko kuthetha ukuba umsebenzi ongaphezulu awunaso isibonelelo esongezelelweyo. Okanye, kunokwenzeka ukuba abantu bahambe ngokwahlukileyo emva kweseti yesibini.

Kubalulekile ukuba uqaphele: Amathuba avavanyiweyo kolu phononongo aqhutywa ngeebhayisekile ezikhethekileyo ezivumela abantu ukuba benze i-supramaximal sprints, okanye iinzame ezazikwinqanaba elingaphezulu kwe-VO2 max. U-Niels Vollaard, Ph.D., umbhali okhokelayo wophononongo uthi: "I-sprints ye-Supramaximal sprints ngowona mandla ufikelelekayo kumntu ngamnye. "Le ayisiyonto kuphela iimbaleki okanye abantu abafaneleke kakhulu abanokuyenza; wonke umntu unokufezekisa umgudu wakhe," uqhubeka, nangona kungakhuthazwa ukuba abo banoxinzelelo lwegazi olungalawulwayo. Ngelixa olu hlobo lokuzilolonga lunenzuzo yokufikeleleka ngokwasemzimbeni kumntu wonke, ibhayisekile eqhelekileyo yokuzivocavoca okanye ezinye izixhobo eziqhelekileyo, ngelishwa, aziyi kusebenza ukufikelela kweli nqanaba lomzamo omkhulu, okwenza kube nzima ukuphindaphinda le mpembelelo ekhaya. Uyakwazi ukuyenza le nto ngaphandle kwezixhobo ngokuthi unyuke izinyuko okanye unyuke induli, kodwa asikukhuthazi oku ngenxa yomngcipheko owandileyo wokonzakala, utshilo.

Ngoko yintoni eyona nto iphambili apha? "Abantu abangazivocavociyo ngenxa yokunqongophala kwexesha banokuvuna izibonelelo zempilo yokuzilolonga ngokwenza iiseshoni zoqeqesho ezimfutshane ezibandakanya ukubetha ngamandla." (Bona: I-Workout Xolela i-Tone It Up Girls ifuna ukuba uyeke ukwenza) Kwaye iibhayisikili ezisetyenziswe kwisifundo kutshanje ziye zafumaneka ngokurhweba, zivula indawo entsha enokwenzeka. "Kungoku nje sifaka isicelo senkxaso mali yokuphanda olu hlobo lokuzilolonga njengesiqhelo esijolise emsebenzini," utshilo uVollaard. "Ngokwenza ezi bhayisekile zifumaneke emsebenzini, sinokuthi sisuse imiqobo ethintela abantu abaninzi ekwenzeni umthambo ngokwaneleyo."

Okwangoku, olu phando lusebenza njengesikhumbuzo sokuba awuyidingi itoni yexesha lokufumana ukuzilolonga okuqinileyo. Emva kwayo yonke loo nto, kukho ubungqina obaneleyo bokuba nawuphi na umthambo ungcono kunokungazilolongi, ke ukuba ucinezelwe ixesha, nokuba ukuzilolonga kufutshane kuya kuhlawula.

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