Ngaba uyasebenza ngaphezulu kokusebenza kwakho kwe-HIIT?

Umxholo

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UQeqesho oluPhakamileyo lweSithuba seThutyana (HIIT) lugcina isibhakabhaka ekudumeni. Kodwa ngawo wonke umntu ovela kumqeqeshi wakho wenkampu ye-boot ukuya kumqeqeshi wakho we-spin ekuxelela ukuba uyenze, kwaye iziphumo ozibonayo ziyakukholisa ukuba uhlale kuyo, ngaba ungaphela uzityhala ngamandla? Ngokuqinisekileyo, utsho uShannon Fable, umlawuli wenkqubo yokuzilolonga kwiNani na ixesha lokuQinisekisa."Abantu bahlala bekhangela imbumbulu yesilivere, kwaye nantoni na ethembisa kabini iziphumo kwisiqingatha sexesha izakuphumelela ugqatso," utshilo uFable.

Izithuba ze-HIIT zinokuhlala naphi na ukusuka kwimizuzwana emithandathu ukuya kwimizuzu emine, kunye namaxesha okuphumla obude obahlukeneyo phakathi kwabo. Ukubamba kukuba ukuze usebenze ngokwenyani kwinqanaba le-HIIT, kuya kufuneka ufikelele ngaphezulu okanye ulingane neepesenti ezingama-90 zamandla akho aphezulu e-aerobic kwisithuba ngasinye, ngokutsho kwabaphandi. Ukulinganisa ubungakanani bakho eklasini, nikela ingqalelo ekuphefumleni kwakho, utsho uFable. Ukuba unamandla afanelekileyo, ngekhe ukwazi ukuthetha ngexesha lekhefu kwaye kufanelekile isidingo ukuthatha ikhefu elizayo.

Ivakala njengobunzulu oqhele ukufikelela kubo? Ukuba kunjalo, udinga kuphela malunga neepesenti ezingama-20 zako konke ukusebenza kwakho ukuze ube yi-HIIT, utshilo uFable. Ukunciphisa umngcipheko wokonzakala, iingcali zithi kufuneka uvale umsebenzi wakho we-HIIT kathathu ngeveki. Ukuhamba ngaphezulu kunokubeka isiseko seethafa okanye kukugcina ubekelwe ecaleni ngenxa yentlungu okanye eminye imiba, yongeza intsomi. Ukubandakanya i-HIIT kwindlela yakho yesiqhelo kunokuba nezibonelelo ezininzi, kodwa ungalibali ukwenza umjikelo we-cardio-state kunye nokuzilolonga okuncinci, ngenxa yoko ufumana iziphumo ezilungileyo ngelixa uphepha uluhlu lokulimala. (Jonga iiNzuzo ezisi-8 zoQeqesho lweThuba eliPhezulu)

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