Ukucamngca kuhambelana njani neHIIT?

Umxholo

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Ekuqaleni, ukucamngca kunye ne-HIIT kunokubonakala ngathi akuvisisani ngokupheleleyo: I-HIIT yenzelwe ukuvuselela ukubetha kwentliziyo yakho ngokukhawuleza ngokugqabhuka okukhulu komsebenzi, kanti ukucamngca kumalunga nokuzola kunye nokuthomalalisa ingqondo nomzimba. (Jonga izibonelelo ezisibhozo zoqeqesho lwekhefu lokuqina.)

Ukanti ukudibanisa ezi ndlela zimbini zibonakala ngathi ziyimbambano yile nto kanye eyenziwa nguNike Master Umqeqeshi kunye noMqeqeshi weFlywheel Master uHolly Rilinger ngeklasi yakhe entsha esekwe kwisiXeko saseNew York ephakanyisiwe, uhlobo olutsha ngokupheleleyo lokuzilolonga olujolise ekuqeqesheni ingqondo, umzimba kunye nomoya.

Jonga nje umqeqeshi wenkwenkwezi kwaye uyazi ukuba uzinikele ngokunzulu kumzimba wakhe (ezo abs!), kodwa, njengoko echaza, emva kokwaziswa ngokucamngca malunga nonyaka odlulileyo, ukuziqhelanisa ngoku kubaluleke kakhulu kwindlela yakhe yesiqhelo njengaye. iiseshoni zokubila. Uthi: “Ndaqalisa ukuqonda ukuba ‘ukuqeqesha’ ingqondo yam kubaluleke ngokufanayo nokuqeqesha umzimba wam. (Inzululwazi ibonisa ukuba indibaniselwano yomthambo kunye nokucamngca kunokunciphisa uxinzelelo nako.)

Okwangoku, uyaqonda ukuba ukunikezela ixesha lokuziqhelanisa nomsebenzi ngamnye ayisiyonyani kubafazi abaninzi, kwaye xa benikwa ukhetho phakathi kwaba babini, kanjalo uninzi lwabantu luya kukhetha ukuqeqesha imizimba yabo. Injongo yeklasi yakhe kukuphelisa isidingo sokwenza olo khetho, kubavumela ukuba bavune izibonelelo zabo zombini kwingqondo enye esebenzayo kunye nokusebenza komzimba.

Ke ngoku kwenzeka ntoni ukucamngca-kunye ne-HIIT Workout kujongeka njani? UKUPHILA kuqala ngemizuzu emihlanu yokucamngca okukhokelwayo ukuze unxibelelane nokuphefumla kwakho kwaye uzise ukugxila kwakho ngoku, emva koko utshintshe ube yimizuzu engama-30 yokuhamba kwengqondo, kuba, njengoko uRilinger echaza, "xa sihamba ngenjongo, sihamba ngcono." Musa ukukhohliswa ligama, nangona-uyakushiyeka uphefumla ngokupheleleyo kwaye udiniwe yile nxalenye yamandla ye-cardio ephezulu yeklasi, ebandakanya ukuhamba okunje ngee-squats, imiphunga, i-push-ups (zama umngeni wakhe wokutyhala. !), Kunye neeplanga. Iklasi eseleyo inesinye iseshoni yokucamngca emfutshane, 'iintshukumo ezinengqondo', isprint esiphuma sonke ukuya kumgca wokugqibela, kunye nokuphola kunye ne-savasana.

Kuyamangalisa ukuba ezi zimbini zibonakala zisebenza kunye. "I-HIIT kunye nokucamngca kunokubonakala ngathi ziindlela ezichaseneyo, nangona kunjalo, iimbaleki ezinkulu ziye zasebenzisa amandla okugxila ekuphuculeni ukusebenza kwazo," uchaza uRilinger. (Nantsi ngakumbi indlela ukucamngca kunokukwenza ngayo imbaleki engcono.)

Iklasi entsha ye-Equinox ye-HeadStrong (ekhoyo ngoku kwiidolophu ezikhethiweyo zase-US) isebenza phantsi kwendawo efanayo. Iklasi enamacandelo amane iqeqesha ingqondo nomzimba wakho ukutyhala zombini imida yomzimba kunye nengqondo, kwaye isekwe "ekuqondeni ukuba ukuqeqesha umzimba yeyona ndlela yokuqhuba ingqondo kunye nempilo efanelekileyo yengqondo," abasunguli uMichael Gervais noKai Karlstrom bachaza.

Iklasi yabo nayo yadalwa ngaphandle kokuqonda ukuba ngelixa abantu beya bexhalabile malunga nengqondo kunye nokujikela kubuchwephesha njengokucamngca ukuyiphumeza, kukho umsantsa omkhulu kubume bempilo kunye nokuqina kwabo bafuna ukuqeqesha iingqondo zabo ngezinye iindlela. Ke badibanise isayensi ngendlela esebenza ngayo ingqondo kunye neHIIT; ungacinga ngeklasi njengokutshaja ibhetri yakho- "yindlela esebenzayo 'yokuzihlaziya' ngengqondo," bayacacisa.

Ngelixa ungazukufumana ukucamngca ngokwesiko apha, njengakwi-LIFTED, i-HeadStrong idibanisa umsebenzi wesiqhelo wokuqina wokuqina 'okuthatha ukuse emphethweni womgubasi wakho' kunye neentshukumo ezikunyanzelayo ukuba ubandakanyeke ingqondo yakho kwaye ngaloo ndlela uvusa umsebenzi engqondweni, UGervais noKalstrom bathi. Kwaye, njengokucamngca, ukuphela kweklasi kuyilelwe ukuququzelela "ukuqonda okwangoku okwangoku kunye nengqondo."

Njengoko ukucamngca kuqhubeka kuthandwa kakhulu kwaye kufikeleleke ngakumbi kunanini ngaphambili (bona: I-17 Izibonelelo ezinamandla zokucamngca), kubonakala kukhuselekile ukuthetha ukuba oku kukuphela kwesiqalo sokutshintsha ukuya kuqeqesho lwengqondo kwizitudiyo zokuqina kwendabuko. "Indawo yezenzululwazi isixelela ukuba ukusebenzisa umzimba ukuqeqesha ingqondo-kunye nengqondo ukuqeqesha umzimba-likamva lomzimba," utshilo uGervais noKarlstrom.

URilinger uyavuma ukuba olu luphawu lotshintsho olubalulekileyo. “Ngaphandle kweyoga, kukho oku kwahlulwa komzimba, ingqondo, kunye nempilo yokomoya,” utshilo. "Inyaniso kukuba, ukuba sempilweni, asinako ukwahlula ezi zinto zintathu zempilo."

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