Ngaba kunokwenzeka ukuba wenze i-HIIT eninzi? Isifundo esitsha sithi Ewe

Umxholo

• Ke kufuneka uyenze rhoqo kangakanani i-HIIT Workout?
• Uphengululo lwe

Xa umthambo izazinzulu zaqala ukuseka izibonelelo zoqeqesho lwexesha eliphakamileyo-aka HIIT-kwavakala ngathi sizokuvula indawo engcwele yokusebenza. Ukusebenza okuphezulu kokutsha kwamafutha kunye namandla okwakha izihlunu kwiqhezu lexesha? Ewe Nceda. (Jonga ezinye zezibonelelo zezempilo ze-HIIT apha.)

Kodwa ngokutsho kophononongo olutsha, kunokwenzeka ukuba ube nento eninzi kakhulu elungileyo.

Ngelixa izibonelelo zomsebenzi omnye we-HIIT zifundwe kakuhle, khange kubekho uphando oluninzi lwenziweyo malunga nokuba izibonelelo zomsebenzi wakho wokukhaba i-butt ziyancipha ukuba uyenza rhoqo, ngokweZikhokelo zomsebenzi wokugqibela ezikhutshwe ngu iOfisi karhulumente yokuthintela izifo nokukhuthaza impilo.

UJinger Gottschall, Ph.D., unjingalwazi onxulumene ne-kinesiology kwiYunivesithi yasePenn State uthi: Emva kokuqokelela idatha kumawakawaka abantu abazinikeleyo be-HIIT ngophando lwakhe, waqala waphawula umkhwa: "Abantu abanomthamo omkhulu woqeqesho lwe-HIIT abakwazanga ukufikelela kwinqanaba eliphezulu lentliziyo rhoqo kwaye bakhalaza ngeempawu ezinxulumene nokugqithisa, utshilo.

Ukufunda umngcipheko wokugqitha kwi-HIIT (ngakumbi, ukusebenza apho uqhuba khona umsebenzi omfutshane otyhala isantya sentliziyo yakho ngaphezulu kweepesenti ezingama-85 zakho ubuninzi), uGottschall ubambisene noLes Mills, umyili weeklasi ezomelele kuphando ezisekwe kwiqela, kubandakanya iiklasi ze-HIIT, ezifundiswe kwihlabathi liphela. "Besifuna ukubuza: 'Leliphi elona xesha lilungileyo ngeveki lokuqeqesha kwi-90 ukuya kwi-100 yepesenti yenqanaba lokulinganisa ngentliziyo ukwandisa izibonelelo zomzimba nezengqondo ngelixa sinciphisa ukugqithisa okanye ukugqithisa?" Utshilo. Ngokusisiseko, ingakanani i-HIIT eninzi kakhulu?

Kuphononongo, abaphandi babenama-35 abantu abadala abafanelekileyo (i-28 kubo yayingabasetyhini) barekhoda izinga lentliziyo yabo ngexesha lokuzilolonga kunye nokulandelela imo yabo kwiiveki ezintathu. Emva kokuseka isiseko ngokwendlela yabo yesiqhelo yokusebenza, abaphandi babenenxaxheba ekwenzeni umsebenzi ophindwe kabini kwaye bagcwalise iiklasi ezimbini ze-HIIT zemizuzu engama-30 ngaphandle kweeyure ezine. UGottschall wayefuna ukuvavanya ukuba ukusebenza kwe-HIIT kuyichaphazele njani impendulo yabathathi-nxaxheba. Baqokelela iisampulu zamathe kwimizuzu engama-30 ngaphambi kweseshoni yokubila nganye, kwangoko emva koko, kunye nemizuzu engama-30 emva kokupholisa phantsi ukulinganisa i-cortisol kunye namanqanaba e-testosterone.

"Ndimangalisiwe ngumahluko ocacileyo phakathi kokwenza imizuzu engama-30 ukuya kwengama-40 [ye-HIT] nokwenza ngaphezulu kwemizuzu engama-45, utshilo uGottschall. "Umahluko ekusebenzeni, iimvakalelo ezinxulumene noxinzelelo, kunye nomgangatho wokulala ubalulekile." Ngaphezulu kwemizuzu engama-40 yokuzivocavoca okuphezulu ngokwenene veki nganye kunokunyusa umngcipheko wakho wokwenzakala kwaye kukhokelele ekuziqeqesheni ngokugqithisileyo (eyenye yeempazamo ezinkulu zokuqina komzimba ezenziwa ngabantu). Ukugqithisa kunokuzibonakalisa ngeendlela ezahlukeneyo: "Ukuncipha kokusebenza, ukulimala, intlungu engayi kuhamba, ukuphazamiseka kokulala, ukuphoswa kwexesha lokuya esikhathini (elihambelana nokulahleka kwamathambo), ukudandatheka kunye nokuxhalaba, "kusho u-Alissa Rumsey. , CSCS, ingcali yokomelela komzimba kunye nesondlo eNew York. (Nazi iimpawu ezisixhenxe ezilumkisayo zokuziqeqesha ngokugqithisileyo.)

Ke kufuneka uyenze rhoqo kangakanani i-HIIT Workout?

Kuphela imizuzu engama-30 ye-HIIT veki nganye ibonakala iphambene emfutshane-ingakumbi xa zonke ezinye iiklasi zokuzilolonga ngequbuliso zine-HIIT kwisihloko (HIIT Yoga, nabani na?). Kodwa oko kunokwaneleyo ukubona izibonelelo ezinzulu, utshilo uRumsey (owayengabandakanyekanga kuphononongo). Uphononongo lubonisa ukuba imizuzu eli-15 yoqeqesho lwe-HIIT inokubonisa izibonelelo zokusebenza ezifanayo ekusebenzeni ixesha elide, elinamandla asezantsi, utshilo. "Oku kuthetha ukuba unokufumana izibonelelo ezifanayo zokuzilolonga ngexesha elifutshane kakhulu." (Khumbula uTabata, umbulali wokuzilolonga imizuzu emine?)

Ngaphambi kokuba uqale ukusika iiklasi, qaphela ukuba zingaphi iindlela zokuzilolonga ngokwenene kufaneleke njenge-HIIT: "Umsebenzi we-HIIT oyinyani uqulethe ixesha lokuqina apho kuya kuba nzima ukuthetha okanye ukugcina imveliso ixesha elingaphezulu kwemizuzu emibini," ucacisa uGottschall.

Oku kuguqulela ukuvala iiseshini zakho ze-HIIT kwiiklasi ezimbini zemizuzu engama-30 ngeveki-ukugcina engqondweni ukuba, kwiklasi yemizuzu engama-30, ngokuqhelekileyo yimizuzu eyi-10 ukuya kwe-15 kuphela yokuzivocavoca echithwa kwindawo enkulu yezinga lentliziyo, uthi. Xa u-HIITing it, linganisela ukusebenza kwakho kunye ne-low-intensity cardio (i-jog apho unokuthetha ngokukhululekileyo) kunye neentsuku zokubuyisela ukuqinisekisa ukuba i-bod yakho ibetha amandla ayo aphezulu. (Esi sikhokelo kwiveki elungeleleneyo yokusebenza siza kunceda.)

Uphengululo lwe