UngaluQeqesha njani ngokufanelekileyo uHIIT kunye nokuSebenza ngokuSebenza kukaRhulumente

Umxholo

• Bamba inkqubo yakho yeAnaerobic
• Pushisa iAerobics yakho
• Nyusa zombini iiNkqubo ngaxeshanye
• Uphengululo lwe

Oko sikubiza ngokuba yi-cardio kunene ngakumbi kunoko kuthethwa lelo gama. Imizimba yethu ineenkqubo ze-aerobic kunye ne-anaerobic (ngaphandle kweoksijini), kwaye sizisebenzisa zombini ngexesha lokuzilolonga.

Kutheni uqhawula iinwele? Kungenxa yokuba ukuba bobabini abangaqeqeshwanga, ungazomelela ngokuzilolonga kwaye uqhubeke nokuphefumla unyuka izitepsi. Nantsi i-drill yokudubula kuzo zonke iisilinda. (Yazi nje ukuba awunyanzelekanga ukuba wenze i-cardio ukunciphisa umzimba.)

Bamba inkqubo yakho yeAnaerobic

Kwinqanaba elisisiseko, umzimba wakho ubaleka kwi-adenosine triphosphate (ATP). Yonke intshukumo oyenzayo ifuna ukucofa ikhemikhali ephilayo ukuze ikulungele ukusebenzisa amandla ayo. Ngokukhawuleza kokuqhekeka komsebenzi onje ngedatha ephezulu, ufuna i-ATP pronto, ke umzimba wakho kufuneka usebenzise naziphi na iivenkile ezikhoyo kuba akukho xesha lokwenza ngaphezulu ngoncedo lweoksijini (ngenkqubo ye-aerobic; ngakumbi emva koko).

"Ngaphandle kokuzifudumeza, umzimba awunalo ixesha lokulungiselela i-ATP kwaye ke ngoko uxhomekeke ekusebenzeni ngokungakhathali nokuba ulunge kangakanani-yiyo loo nto ufumana umoya," utshilo uGary Liguori, Ph.D., umphathi wekholeji yesayensi yezempilo kwiYunivesithi yaseRhode Island. Kwaye uziva unemilenze emilenzeni? Kubangelwa ukukhawuleza ngokukhawuleza kwimveliso ye-lactic acid.

Kodwa ungasinyusa isakhono sakho se-anaerobic-ithetha ukuba uyakwenza okungakumbi nge-ATP yakho etephuni phambi kokuba ukudinwa kusete ngaphakathi-ngokongeza amaxesha athile aphumayo: Zifudumeze emva koko wenze umtsi unyuke umqa okanye kwindawo ethe tyaba ka-20, 30, okanye. Imizuzwana engama-40 yokufumana kwakhona phakathi, utshilo uLiguori. (Zama enye yezi ndlela zokulandela umkhondo xa ungazi ukuba ungaqala ngaphi.)

Pushisa iAerobics yakho

Inkqubo ye-aerobic iyakhaba xa usenza umthambo ngokulula, usebenzisa ioksijini ekhoyo ukuguqula iivenkile zomzimba ze-glycogen (aka carbs), amafutha, kunye neprotheyini kwi-ATP esebenzisekayo. Ukusebenza okuphezulu kwe-Aerobic kubandakanya ukubaleka okuzinzileyo, ukukhwela ibhayisikile, kunye neesekethe ezinobunzima apho izinga lokubetha kwentliziyo yakho lihlala phakathi kwe-60 kunye ne-80 yepesenti yobukhulu bakho, utshilo umqeqeshi uJoe Dowdell, umseki weenkqubo zeDowdell Fitness Systems. Eminye imizuzu oyenzayo yokufaka umthambo, kokukhona unokunyusa umthamo wakho we-aerobic kwaye uya kuhlala ixesha elide kwimisebenzi ezayo. "Sebenzisa ukubek'esweni kwentliziyo ukukhangela ukuba izinga lokubetha kwentliziyo yakho libuyela njani kwimo yesiqhelo emva kokuzilolonga," utshilo uDowdell. Eyona nto ibhetele ukuba ube ne-aerobic ukufaneleka, ngokukhawuleza kufuneka ibuyele phakathi kweeseti okanye i-sprints. (Nantsi ngakumbi malunga nendlela yokuqeqesha usebenzisa iindawo zakho zokulinganisa intliziyo.)

Nyusa zombini iiNkqubo ngaxeshanye

“Ubuhle-kunye nokubhideka kukuba ezi nkqubo zimbini azihlukani,” utshilo uLiguori. Okukhona usempilweni ngakumbi, kokukhona umzimba wakho unokuguqula imveliso ye-anaerobic-eyi-lactic acid-back ibe yi-ATP, kwaye uqeqesho lwe-anaerobic luyakunceda amandla akho okudlala." Enye indlela yokuqeqesha zombini iinkqubo zenza i-HIIT eyandisiweyo, uLiguori uthi: I-sprints yakha umthamo we-anaerobic; umsebenzi oqokelelweyo wakha inkqubo yakho ye-aerobic. (Eyeleleneyo: Uyityumza njani i-Sprint Interval Interval Workout)

Uphengululo lwe