Ngaba kufuneka wenze i-HIIT ukuze ulunge?

Umxholo

• Kutheni Abanye Abantu Bayithiya I-HIIT
• Isigwebo
• Yintoni enokuyenza Ukuba uyayithiya i-HIIT
• Uphengululo lwe

Ndingumntu ofanelekileyo. Ndizilolonga kane ukuya kwezihlanu ngeveki kwaye ndikhwela ibhayisekile yam yonke indawo. Ngeentsuku zokuphumla, ndiza kulungela uhambo olude okanye ndicofe iklasi yeyoga. Inye into *engekho* kwirada yam yokuzilolonga ngeveki? Ukuqeqeshwa kwexesha eliphakamileyo eliphezulu (i-HIIT), ethi ngamafutshane, i-shouts ye-short, i-high-intensity exercise interspered kunye nexesha elifutshane lokubuyisela okusebenzayo, ngokutsho kwe-American Council on Exercise.

Izibonelelo ze-HIT ziyaziwa kakuhle, ngokutshisa amanqatha amaninzi kune-cardio yesiqhelo ukuya kunyusa imetabolism yakho-singasathethi ke ukuba ixesha lotyalo-mali lifutshane kakhulu kune-cardio yaseburhulumenteni, efuna naphina ukusuka kwimizuzu engama-30 ukuya kwengama-60. (Eyeleleneyo: Ngaba kufuneka utshintshe uQeqesho lwe-HIIT kwi-LISS Workouts?)

Ngokwenyani bendiyi-HIIT junkie, kodwa okoko ndiyekile ukuyenza, ndiye ndafumanisa ukuba ndiyakonwabela ukusebenza kwam kakhulu kunangaphambili. (Ngakumbi kule ingezantsi!)

Kwaye ngelixa mna ukuziva ifanelekile, ukwahlukana kwam nenkampu ye-boot kwandenza ndazibuza: Ngaba kufuneka wenze i-HIIT ukuze ulunge?! Emva kwayo yonke loo nto, i-HIIT ithathelwe ingqalelo njengenye yeendlela zokuqina zomzimba kangangeminyaka eliqela kunye nokubala, kwaye i-HIIT ibonakala ingoyena mntu uxakekileyo malunga nokuzilolonga ngokuzilolonga kuyo yonke indawo. Kodwa ngaba kunyanzelekile? Nantsi into ethethwa ngabaqeqeshi abaziingcali.

Kutheni Abanye Abantu Bayithiya I-HIIT

Ukuba ungumthiyi we-HIIT ngokwakho, usenokuba uyazibuza ukuba ingaba uziva njani na malunga nokusebenza kwakho kwexesha eliqhelekileyo. (Iintloko phezulu: Nguwe!)

Kum, ndingayithandi i-HIIT inezinto ezahlukeneyo. Kuqala, ndiyayicaphukela loo mpama imanzi tixi, andinako ukuphefumla konke ukuziva okuthanda ukwenzeka emva kweseshoni ye-HIIT. Ndikhetha kakhulu ukutshisa okucothayo, okuzinzileyo kwejog, ukukhwela ibhayisekile, okanye iseshoni enzima yokuphakamisa ubunzima. Okwesibini, i-HIIT ivuselela inkanuko yam, iyenza ukuba izive * indlela * kunzima ukuhlala kumkhondo kunye neenjongo zam zesondlo. Kuyabonakala ukuba, oku kungenxa yesiphumo sokutshisa, aka ukwanda kokusetyenziswa kweoksijini emva kokuzilolonga, ukuba i-HIIT induces, ebonwa njengenzuzo kodwa inokukwenza ulambe i-AF.

Esinye isizathu sokuba abantu bangayithandi i-HIIT kukuba bayinxulumanisa neentshukumo zokuzilolonga ezinobundlobongela, njengee-burpees, ukutsiba kwebhokisi, i-sprints, nokunye.

Kodwa akufuneki ibenjalo. "Unokwenza i-HIIT yakho yokuzilolonga kunye nobuninzi bomzimba wakho owuthandayo; yinto nje yendlela ozibamba ngayo kunye netempo ozenza ngayo," ucacisa uCharlee Atkins, CSCS, umseki weLe Sweat. "Ndicinga ukuba siyoyika 'ukutshisa' okuvakala ngexesha le-HIIT, kodwa i-HIIT yenzelwe ukubandakanya amaxesha okuphumla, nangona amafutshane, akhona ukunika umzimba wakho umzuzwana ukuba utsibe ukuqala kwakhona ukuqala ukuhamba kwakhona."

Isigwebo

Ke ngaba iHIIT iyafuneka ukuze ilunge? Impendulo emfutshane: Hayi. Impendulo ende: Kuxhomekeke kwiinjongo zakho, inokwenza ubomi bakho * kakhulu * lula.

Uqeqesho lwexesha eliphakamileyo aluyonxalenye yenkqubo efanelekileyo yokufunda, utshilo uMeaghan Massenat, CSCS, umnini weFitness by Design. Kufuneka wenze *olunye* uhlobo lwe-cardio ukugcina intliziyo yakho isempilweni, kodwa akunyanzelekanga ukuba ibe yi-HIIT. (BTW, akufuneki wenze i-cardio ukuze unciphise umzimba-kodwa kukho ukubamba.)

Ke xa unokufuna ukuqwalasela iHIIT? "Ngelixa kungafuneki uyenze i-HIIT ukuze ulunge, kuya kufuneka uthathele ingqalelo ukuyenza ibe yinxalenye yenkqubo yakho yokuzilolonga ukuba ufuna ukunciphisa umzimba, uchithe ixesha elincinci lokuzilolonga, okanye ukhuphisane kumsitho ofuna ukuba usebenze kwindawo ephezulu ubungqindilili kunokuba ubuqhelile, utshilo uMassenat.

Oko kuyatshiwo, ukuba awukuthandi ukwenza i-HIIT, akukho sizathu sokuzinyanzela. Naphezu kokuthandwa kwayo kunye neenzuzo, ukuba umntu akakwazi ukuhambelana ne-HIIT, ngoko akuyi kuba yinto ekhethiweyo yokuphumelela ixesha elide, uthi uBen Brown, CSCS, umsunguli we-BSL Nutrition. "Inyaniso yeyokuba olona hlobo lokuzilolonga lulolona lubonwa ngumntu.

Yintoni enokuyenza Ukuba uyayithiya i-HIIT

Hlala ngaphakathi kokuthanda kwakho ukuzilolonga. "Ukuba ufuna ukuzilolonga kodwa uyayoyika i-HIIT, ke jolisa kwinto oyenzayo ukubetha kwentliziyo yakho," u-Atkins ucebisa. "Injongo ye-HIIT kukufumana ukubetha kwentliziyo kwaye uyigcine apho. Ukuba uyiyoga, zama ukongeza kwizityholo ezimbalwa ngaphambi kokuya kwi-chaturanga nganye. imizuzwana embalwa eyongezelelweyo xa unyuka induli, okanye, ukuba uyimbaleki, phosa imitsi embalwa xa uziva ukubetha kwentliziyo yakho kuthotha, okanye xa ubaleka usiya ngqo. "

Ukuba ulightlifter, uMassenat ucebisa ngokwahluka kwesantya senkqubo yakho yokufumana ukonyusa izinga lentliziyo okanye ukudibanisa kwi-cardio ekhawulezayo phakathi kweeseti. (I-FYI, nantsi indlela yokusebenzisa imimandla yokubetha kwentliziyo ukuqeqesha izibonelelo zokuzilolonga.)

Zama iklasi. "Ukuba ubungqongqo kunye nomzamo we-HIIT uyakoyikisa, ke enye yezona zinto zibalaseleyo onokuzenza kukujoyina iqela loqeqesho lwe-HIIT," utshilo uMassenat. "Ubuhlobo obuzakufumana kweli qela buya kukukhuthaza ukuba uqhubeke de ugqitywe kwaye, ekugqibeleni, uya kuziva umangalisa kwaye uphumelele, kwaye ungonwaba!"

Gxila ekufumaneni ezinye iindlela. "Ungaya kwi-aerobic epheleleyo ngokujoyina iklabhu yokubaleka okanye uthathe inyathelo lokuya kwinqanaba okanye uye ungene kuqeqesho lwamandla ngokufumana umqeqeshi wamandla," utshilo u-Atkins. "Ukuba awukukhathazi umnqweno wakho, zama ukuhamba kakuhle kweyoga."

Uphengululo lwe