Ukuzivocavoca kanzima kuluNwaba ngokwenyani, ngokweNzululwazi

Umxholo

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Ukuba looooove imvakalelo yokuphantse ufe ngexesha lokuzilolonga kwaye ugcobe ngokuthe cwaka xa i-burpees ikwimenyu, awuyongqondo ngokusemthethweni. (Uyakwazo oko amandla ukwenza ube mnye? Ukuhlala nabahlobo kunye ne-ex yakho.) Kuya kuvela, kunokwenzeka ukuba uyonwabele kwaye unamathele kwinkqubo yokuzilolonga ukuba kukukhaba-endaweni yokuqina endaweni yokuba ube "meh".

Ukuba uqala inkqubo entsha yokuzilolonga, kunokwenzeka ukuba uqhubeke ukonwabela ukuba iphezulu kunokuba ibe namandla aphakathi, ngokutsho kophando olutsha olwenziwe ziingcali ze-kinesiologists kwiYunivesithi yaseMcMaster eCanada. (Kwaye sesinye sezizathu eziqinisekisiweyo zokuba wenze umsebenzi wakho wokuzilolonga ube nzima.)

Abaphandi baye baqesha malunga nama-40 abantu abadala, abasempilweni (kodwa abahleli phantsi), kwaye babenza umthambo kwibhayisekile emileyo kathathu ngeveki kangangeeveki ezintandathu-isiqingatha besenza uqeqesho lwekhefu eliphezulu (HIIT) kunye nesiqingatha sokwenza umthambo ongaguquguqukiyo, ophakathi. Iqela le-HIIT litshintshile phakathi kwe-1-minute ye-sprint kunye nexesha lokubuyisela kwimizuzu ye-20, kunye neqela elinomlinganiselo ophakathi lihamba ngebhayisikili ngokuqhubekayo malunga ne-70 ukuya kwi-75 ipesenti yezinga eliphezulu lentliziyo ye-27.5 imizuzu. Abaphandi babeke esweni izinto ezinje nge-VO2 max yabo (unyamezelo lwe-aerobic), ukubetha kwentliziyo, kunye nokukhutshwa kwamandla xa kufundwa, kwaye ekupheleni kweveki nganye abo basebenzisa umzimba balinganise ukusebenza kwabo kwinqanaba lokonwaba.

Kwiveki yesithathu yenkqubo, abo basebenza nge-HIIT bonwabele ukusebenza kwabo ngakumbi kwaye amanqanaba okonwaba aqhubekeka nokwanda veki nganye. Okwangoku, amanqanaba okonwaba kwabasebenzi abomeleleyo ahlala ezinzile, kwaye asezantsi rhoqo kuneqela le-HIIT. Abaphandi baphinde bafumanisa ukuba i-HIIT yeyona ndlela isebenzayo yokuzivocavoca-esele sisazi ukuba lolunye lwezibonelelo ze-HIIT.

Ixesha kuphela eliphezulu-ukuqina akunjalo ungcono kunomthambo olinganiselweyo? Xa kunzima kangangokuba awunakukugqibezela, ngokophando. Umzekelo: xa ulele ujongise ubuso phantsi ngexesha leklasi ye-boot-camp endaweni yeplank njengoko ubufanelwe. (Yeyiphi evakalayo, kuba ngokuqinisekileyo ivakalelwa njenge #fail.)

Ngoko ngoba Ngaba ngokwenene ukuzilolonga okunzima kumnandi ekuhambeni kwexesha? Abaphandi bafumanise ukuba ukonyuka kokukhutshwa kwamandla okupheleleyo kuqikelelwe ukuzonwabisa-kuthetha ukuba bomelele abathathi-nxaxheba ngexesha ngalinye lokuzilolonga, kokukhona kunokwenzeka ukuba bonwabele. Oku kungenxa yokuba ndiziva ndikulungele (ukuba "ndiyifumene le nto!" Imvakalelo) sisitshixo esiphambili sokuzivocavoca okuhle. Nangona kunjalo, ukwanda kwe-VO2 yabo max-okanye i-aerobic yokunyamezela-khange kuqikelele ukonwaba ngendlela efanayo. Oku kunokuthetha ukuba ukuzuza amandla kuthetha ukuzonwabisa ngakumbi kwindawo yokuzivocavoca (imisipha ye-yay!) ukwanda kwe-VO2 max. Ke ukuqiniswa okuqinisekileyo kokubukela inkqubela phambili yabo inokuba sesona sizathu siphambili sokuba bayonwabele kakhulu. Cinga ngoku: Ukwazi ukuba ukwazile ukutyhala kancinci, uphakamise kancinci, okanye ukhuphe ezinye iireps ngexesha lokuzilolonga uziva ngathi uphumelele #, nto leyo eya kukushiya wonwabile malunga nokubila kwakho.

Cinga ngesi sizathu sokukhupha i-elliptical kunye ne-splurge kwinkampu yeebhutsi okanye iklasi ethile ye-HIIT endaweni yoko. (Ufuna ukuyenza i-DIY? Lo mngeni wokuzilolonga we-cardio HIIT weentsuku ezingama-30 yeyona ndawo ifanelekileyo yokuqalisa.)

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