Kutheni kufuneka ujonge ukulimala ngexesha leklasi yakho ye-HIIT

Umxholo

• Nalu uphando
• Kodwa ngaba i-HIIT iyingozi ngakumbi?
• Ngaba uyeke ukwenza i-HIIT?
• Uphengululo lwe

I-HIIT, ngenye indlela eyaziwa ngokuba luqeqesho lwexesha eliphakamileyo, ihlala ithathwa njengesiqwengana esingcwele sokusebenza. Ukusuka ekutshiseni amanqatha amaninzi kune-cardio eqhelekileyo ukonyusa imetabolism yakho, izibonelelo ze-HIT ziyaziwa kakuhle, ungasathethi ke ngexesha elininzi lotyalo-mali, kunye neeseshoni ezininzi ezihlala imizuzu engama-30 okanye ngaphantsi.

Kodwa ukuba ubambeke kakhulu kule ndlela yokuzilolonga, kukho into ekufuneka uyazi: I-HIIT inokunyusa kakhulu umngcipheko wakho wokwenzakala, ngokuxhomekeke kwinqanaba lakho lokufaneleka.

Nalu uphando

Kuphononongo olutsha olupapashwe kwi Ijenali yoNyango lwezeMidlalo kunye nokuPhila koMzimba, abaphandi bahlalutya idatha evela kwi-National Electronic Injury Surveillance System ukusuka kwi-2007 ukuya kwi-2016 ukuqikelela ukuba zingaphi ukulimala okuhambelana nezixhobo ezithile (i-barbells, i-kettlebells, iibhokisi) kunye nokuzivocavoca (i-burpees, imiphunga, i-push-ups) edla ngokusetyenziswa kwi-HIIT yokuzivocavoca. . Uhlalutyo lubonise ukuba nangona i-HIIT ilungile ekukhuliseni ukuqina kunye nokwakha izihlunu ezibhityileyo ngokubanzi, inokunyusa amathuba okufumana idolo kunye ne-ankle sprains, kunye ne-muscle strains kunye ne-rotator-cuff iinyembezi. (Lumkela le miqondiso isixhenxe yokulumkisa ngaphezulu.)

Kwisithuba seminyaka elithoba, bekukho malunga nezigidi ezine zokonzakala ezinxulumene nezixhobo ze-HIIT kunye nokusebenza, ngokweziphumo zophononongo. Uphononongo lukwachaza ukuba idatha eyahlukileyo kwinani lokukhangela kukaGoogle 'i-HIIT workouts' ibonise ukuba umdla kwintsingiselo uhambelana nokonyuka kwenani lokwenzakala ngonyaka. (I-FYI: Eli ayiloxesha lokuqala ukhuseleko lwe-HIIT lubuzwa.)

Ngelixa abesilisa abaneminyaka engama-20 ukuya kuma-39 babengabona bantu baninzi abachaphazeleka kukonzakala okusekwe kwi-HIIT, abasetyhini bebengemva kakhulu. Ngapha koko, malunga neepesenti ze-44 zokulimala zizonke ezenzeka kubantu basetyhini, uNicole Rynecki, umgqatswa we-MD kunye nombhali-mbhali wesifundo, uxelela Ubume.

Kubalulekile ukuqaphela ukuba izixhobo kunye nemithambo abaphandi abayifundileyo ayiphelelanga kwi-HIIT yokuzilolonga; ungasebenzisa ngokukhuselekileyo nangempumelelo iikettlebells kunye neebarbells kwaye wenze imiphunga okanye i-push-ups (ukubalula nje ezimbalwa) kwi-non-HIIT yokuzilolonga. Ngenye indlela, ukusebenza kwe-HIIT kunokuthatha iifom ezahlukeneyo-ukuba nje uhamba ngebhayisikile phakathi kwexesha lokuqina kunye nexesha lokuphumla, wenza i-HIIT. (Ungayenza kumatshini wokunyathela, uhleli kwibhayisikile ejikelezayo, njl. Iziphumo ezivela kwezinye izinto, ke akucaci ukuba i-HIIT inobungozi xa kuthelekiswa, yithi, ukubaleka okanye i-yoga.

Kodwa ngaba i-HIIT iyingozi ngakumbi?

Abaphandi bophando bathi ukusebenza ngamandla okuphezulu kuhlala kuthengiswa "njengobungakanani obulingene konke" ngelixa ngokuqinisekileyo bengekho.

"Abadlali abaninzi, ngokukodwa aba-amateurs, abanalo ukuguquguquka, ukuhamba, amandla angundoqo, kunye nezihlunu zokwenza lo msebenzi," watsho uJoseph Ippolito, uM. (Eyeleleneyo: Ngaba Kuyenzeka Ukwenza Kakhulu I-HIIT? Isifundo esitsha sithi Ewe)

Eli ayiloxesha lokuqala ukuba uve le mvakalelo: Umqeqeshi osaziwayo uBen Bruno wenze impikiswano efanayo nxamnye ne-burpees (intshukumo esetyenziswa rhoqo kwiiklasi ze-HIIT) ebanga ukuba ayimfuneko, ngakumbi ukuba umtsha ekusebenzeni . "Ukuba uzama ukunciphisa umzimba kwaye uzive ungcono ngomzimba wakho, kwaye ufunda i-ins and outs of exercise, awunalo ishishini lokwenza i-Burpees," usixelela. "Kutheni? Ngenxa yokuba abantu beli qela bahlala bengenawo amandla afunekayo kunye nokuhamba ukwenza iintshukumo ngokuchanekileyo, okwandisa ngokungeyomfuneko umngcipheko wokulimala."

Ngaba uyeke ukwenza i-HIIT?

Oko kuthethiweyo, HIIT unako isebenze, kwaye abaphandi abathethi ngokuqinisekileyo ukuyiphepha ngokupheleleyo. Baxoxa nje ukuba kubalulekile ukuphucula ukuguquguquka, ukulungelelana, kunye namandla onke ngaphambi kokuba uzinike umngeni wokuzilolonga okuqatha njenge-HIIT ukunqanda ukwenzakala. (Jonga: Kutheni Kulungile ukuSebenza kubunzulu obusezantsi)

"Wazi umzimba wakho," utshilo uGqirha Rynecki. "Beka phambili ifom efanelekileyo, kwaye ufune isikhokelo esifanelekileyo kubaqeqeshi bempilo kunye nabaqeqeshi. Ngokuxhomekeke kwimbali yangaphambili yonyango kunye nokuhlinzwa, cinga ukubonisana nodokotela ngaphambi kokuthatha inxaxheba."

Ukuba unexhala lokwenzakala, khumbula ukuba *akufuneki* wenze iHIIT ukuze ube sempilweni. Ufuna ubungqina? Ukusebenza okunempembelelo esezantsi kusatshisa iikhalori ezinkulu.

Uphengululo lwe