Intambo yokutsiba vs Ukubaleka: Yeyiphi eyona ilungileyo?

Umxholo

• Jump Rope vs. Ukubaleka: Izibonelelo zentliziyo
• Intambo yokutsiba vs Ukubaleka: Ukutsha kweCalori
• Intambo yokutsiba vs.Ukubaleka: Ukuzilolonga kweAnaerobic
• Intambo yokutsiba vs. Ukubaleka: Kusebenze izihlunu
• Intambo yokutsiba vs Ukubaleka: Impembelelo edibeneyo
• Isigqibo sokugqibela kwintambo yokutsiba vs.
• Uphengululo lwe

Xa kufikwa ekufikeleleni, kulula ukuchola-chola-i-cardio ukuzilolonga, ukutsiba intambo kunye nokubaleka zombini azinangqondo. Zifuna izixhobo ezincinci (ukuba zikhona), aziyi kuxabisa itoni yemali, kwaye zikulungele ukuhamba. Kodwa ngokufana okuninzi, kunokuba nzima ukuthatha isigqibo sokuba yeyiphi ofuna ukuyifaka kwinkqubo yakho yokomelela komzimba ukuba uninzi lwakho emva kokuqina kwenqanaba lentliziyo kunye nokuzilolonga okujulileyo.

Akukho nto igwenxa ngokufafaza yomibini le misebenzi kwirejimeni yakho, kodwa ukuba unomdla wokuqhubeka nokuxhomekeka kwimowudi enye, esi sikhokelo siya kukunceda ukhethe ityhefu yakho. Apha, iingcali zomzimba zidiliza yonke into obungathanda ukuyazi malunga nokutsiba ngentambo ngokubaleka, kubandakanya izibonelelo zomsebenzi eziphambili zempilo, ifuthe kumalungu (ungazibuza), izihlunu zisebenza, kunye nokunye.

Jump Rope vs. Ukubaleka: Izibonelelo zentliziyo

Ukuba ukhe wazama ukutsiba intambo umzuzu ngqo okanye ukubaleka ukuya ekupheleni kwebhloko, ungatsho ukuba yomibini le misebenzi ibulala imithambo yentliziyo. Isikhumbuzo: I-Cardio exercise (aka aerobic exercise) ibandakanya izihlunu ezinkulu zomzimba ezihamba ngendlela enesingqi ixesha elide, kubangela ukuba umntu aphefumle kakhulu kunesiqhelo kunye nesantya sentliziyo yakhe ukuba sikhawuleze, ngokutsho kweSebe lezeMpilo laseMelika kunye noLuntu. Iinkonzo. Hlanganisa le ndlela yokomeleza intliziyo kunye nemiphunga kwindlela yakho yesiqhelo rhoqo (cinga: Imizuzu eyi-150 yomsebenzi olinganiselayo rhoqo ngeveki), kwaye uyakomelela ngokwasemzimbeni kwaye ukwazi ukujongana nemisebenzi engaphaya ngaphandle komoya, Melissa Kendter, umqeqeshi oqinisekisiweyo we-ACE, ingcali yoqeqesho olusebenzayo, kunye nomqeqeshi weTone & Sculpt, uxelelwe ngaphambili Ubume.

Kwaye olu phuculo kwimpilo ye-cardiovascular health yeyona nzuzo inkulu ekufuneka inikezelwe, utshilo u-April Gatlin, C.P.T., umqeqeshi obalekayo no-STRIDE. "Owona mzimba usempilweni uqulethe intliziyo eyomeleleyo- lelona qela libaluleke kakhulu kwezihlunu emzimbeni- kwaye singayomeleza loo ntliziyo ngokwenza lo mthambo wentliziyo," utshilo. "Sonke singabantu abenyuka ngezinyuko kwaye siphelelwe ngumoya, okanye siphelelwe ngumoya xa sidlala nabantwana bethu ... kwaye eyona nto inkulu kukuba intliziyo eyomeleleyo ibonelela ngonyamezelo phila ngenene kwaye ubonwabele. " (Abazondayo abaqhubayo banokufumana ezo zinto zisetyenziswayo kunye nokuziqeqesha ekhaya.)

Kwangokunjalo, ukutsiba ngentambo yinto engummangaliso ye-cardio, utshilo uTommy Duquette, umseki-ntsebenziswano weFightCamp kunye nelungu leLungu leQela leSizwe lase-U.S. "Ukutsiba ngentambo kukunceda ukuba wakhe unyamezelo lwentliziyo," utshilo. Kwaye ukuba utsiba intambo ngesingqisho, isimbo se-aerobic, nto leyo eyenziwa ngamajoni amaninzi, ikunceda kakhulu ukuba ufudumale umzimba wakho ukulungiselela uxinzelelo oluphezulu lokwenza umthambo wamanqindi. (Ewe, kancinci ukutsiba-tsiba igazi kunokukwenza ufudumale ukuze usebenze nge-HIIT kunye nemithambo ye-plyometric, nayo.)

Intambo yokutsiba vs Ukubaleka: Ukutsha kweCalori

Inani leekhalori ozitshisayo ngexesha loqeqesho oluthile akufuneki ibe sesona sizathu sokuba uthathe isigqibo sokuyongeza kwinkqubo yakho, kodwa iya kuba negalelo ngokuxhomekeke kwinjongo yakho (yithi, ukuba ujonge ukunciphisa umzimba okanye ukubuyisela umzimba kwakhona ). Ukuba unomdla malunga nokuba angakanani amandla okutsiba intambo kunye nokubaleka, yazi ukuba yomibini imithambo ithathwa njengomsebenzi onzima we-aerobic, oku kuthetha ukuba iphakamisa isantya sentliziyo yakho kakhulu kwaye ikubangele ukuba uphefumle kakhulu kwaye ukhawuleze ukubamba incoko, ngokwamaZiko oLawulo lweNtsholongwane kunye noThintelo. Kananjalo, zikwizitshisi ezinkulu zekhalori; ukubaleka ku-5 mph kangangesiqingatha seyure kunokusebenzisa malunga nama-295 eekhalori kumntu we-154 lb, ngokwe-CDC, ngelixa ukutsiba intambo ngesantya esiphakathi kangangesiqingatha seyure kunokusebenzisa malunga nama-352 eekhalori kumntu we-155 lb, ngokutsho kweSebe laseWisconsin. Iinkonzo zezeMpilo. (Eyeleleneyo: Zingaphi iiCalories ozitshisayo zokuLifting Weights?)

Intambo yokutsiba vs.Ukubaleka: Ukuzilolonga kweAnaerobic

Nangona intambo yokutsiba kunye nokubaleka zaziwa ikakhulu njengezivivinyo ze-aerobic -thetha ukuba umzimba wakho uza kusebenzisa ioksijini ukuguqula iivenkile zayo zeglycogen, amanqatha, kunye neprotein ibe yi-adenosine triphosphate (aka ATP, okanye amandla) ukwenza ixesha elide-zombini ukusebenza kunokuba uhlobo lomthambo we-anaerobic, kwakhona. Ngexesha lokuzilolonga kwe-anaerobic, ngokuqhelekileyo okukhawulezayo kunye nokuqina okuphezulu, umzimba wakho awuthembeli kwi-oksijini kumandla ngokwenza umsebenzi kwaye endaweni yoko usebenzisa amandla asuka kwi-glycogen egciniweyo. sele ziyafumaneka kwimisipha yakho. Ngenxa yoko, uya kuba nakho ukwenza kweli nqanaba liphezulu kuphela ixesha elifutshane, ngokwe-Piedmont Healthcare.

Intambo yokutsiba, ngakumbi, inokuba ngumxube woqeqesho lwe-aerobic kunye ne-anaerobic ngokuxhomekeke kwisantya ositsibayo, utshilo uDuquette. "Yinto oyenzayo," utshilo. "Luhlobo oluthile lokubaleka ngengqondo yokuba inokuba yinto emangalisayo yokuzivocavoca i-aerobic cardio ngesantya esilula kakhulu, okanye kunokuba nzima kakhulu, ukuzilolonga ukubila umthambo xa uhamba nzima." (Lo msebenzi wokutsiba we-HIIT ngumzekelo ogqibeleleyo wokuba umsebenzi unokuba nzulu kangakanani.)

Kuyafana nokubaleka, utsho uGatlin. Ukuba ubaleka kwindawo ezinzileyo ixesha elide, uya kugcina ukubetha kwentliziyo yakho kuzinzile, ukusebenza kwenkqubo yamandla e-aerobic, kunye nokuphucula ukunyamezela kwakho, uyacacisa. Kodwa ukuba endaweni yoko uyaphambuka wenze isiphambuka esiya esiphelweni kwisitalato, ukubetha kwentliziyo yakho kuya kukhawuleza kwaye umzimba wakho uya kubiza inkqubo yamandla anaerobic yamandla e-ASAP, utshilo.

Ngokusebenza zombini iinkqubo zamandla ngawo nawuphi na umsebenzi, uya kufumana amanqaku ezinye izibonelelo zokwakha izihlunu. Ukuzilolonga kwe-Aerobic kunceda ukomeleza imicu yemisipha ecothayo, ethe chu kancinci kwaye ikwenza ukuba uqeqeshe ixesha elide ngaphambi kokuba uqale uzive udiniwe, ngelixa umthambo we-anaerobic unyusa ubungakanani kunye nobungakanani bemicu yemisipha ekhawulezayo, eyonyusa umsipha wakho amandla kunye namandla, ngokwe-International Sports Sciences Association. Inguqulelo: Ungaluphucula unyamezelo lomzimba wakho kunye namandla ngokutshintsha rhoqo isantya sokubaleka okanye isantya sokutsiba. (Zama lo msebenzi wokuprinta we-treadmill ukuze ucofe indlela yakho yesiqhelo kwaye ubeke ezo fibsi zemisipha zikhawulezayo ukuba zisebenze.)

Intambo yokutsiba vs. Ukubaleka: Kusebenze izihlunu

Nangona ukusebenza kuyenza isebenze nzima intliziyo yakho, ayisiyiyo kuphela imisipha esetyenziswayo kulo lonke ixesha lokuzilolonga. "Eyona nto iphosakeleyo yokucinga ngokubaleka kukuba abantu abaninzi bacinga imiphunga kunye nemilenze, kodwa yinto yokuhamba komzimba," utshilo uGatlin. "Usebenza yonke into ukusuka ezinyaweni zakho ukuya emilenzeni yakho, ingundoqo yakho - engeyiyo nje i-abs kodwa i-trunk yonke - kumzimba wakho ophezulu." Ngokukodwa, isiseko sakho sinceda ukuzinzisa umzimba wakho wonke ngelixa ucofa ipavumente, kwaye iilati zakho, ii-biceps, kunye ne-triceps zisetyenziselwa ukupompa iingalo zakho ngapha nangapha, uyachaza. (Idibeneyo: 13 Izibonelelo zokubaleka ezikwenza ube seMpilweni kwaye wonwabe)

Kwicala elisezantsi, ukutsiba ngentambo ubukhulu becala kuxhomekeke kumzimba wakho osezantsi, ngakumbi amathole, njengoko ekunceda ukuba uqhushumbe emhlabeni kwaye utsibe intambo, utshilo uDuquette. "Xa utsibela intambo, awufanelanga ukuba usebenzise umzimba wakho omninzi," uyacacisa. "Amadolo akho akufuneki agobe, iingalo zakho azifanelanga ukuba zihambe ngelixa uzama ukuhambisa intambo." Endaweni yoko, izandla zakho kufuneka zihlale ecaleni kwakho kwaye, nje ukuba ungene kwisingqi, uya kushukuma nje ukuze ufumane intambo phantsi komzimba wakho, utshilo. Uya kugaya iingalo zakho kunye namagxa ukuze ujikeleze intambo (kwaye uyigcine ngale ndlela), kunye nomxholo wakho wokuzigcina uzinzile ngelixa ukhwela, kodwa xa iyonke, umsebenzi awukho njengokurhafisa kumzimba ongaphezulu njengokusebenza. (Ukomeleza ngokungxamisekileyo iingalo zakho zokuqala ngelixa utsibela, uya kufuna ukusebenzisa intambo enzima endaweni yoko, utshilo uDuquette.)

Intambo yokutsiba vs Ukubaleka: Impembelelo edibeneyo

Kuzo zombini iintambo zokutsiba kunye nokubaleka, ifuthe lokudibana lixhomekeke ikakhulu kumgangatho okuwo. Ikhonkrithi elukhuni, umzekelo, iya kuba nefuthe elibi kakhulu kumalungu akho, nokuba uyabaleka okanye uyangxama. "Kusoloko kungcono ukutsiba ngentambo kuhlobo oluthile lomhlaba olunikiweyo, endaweni yomgangatho wesamente," ucacisa uDuquette. "Abalwi abaninzi bazakuyenza eringi ngoko ke inefuthe elincinci kumathambo nakumalungu abo ... kodwa nomgangatho wokhuni oluqinileyo [uyakusebenza ngoba] unokunikwa." Kwangokunjalo, uGatlin ucebisa ukuba ukhethe indawo engaphezulu ye-asphalt endaweni yendlela yekhonkrithi okanye usebenze kwitreadmill eyilelwe ngokukodwa ukunciphisa ifuthe kumalungu akho.

Inqanaba lempembelelo yokusebenza kwakho kwentambo yokutsiba inokwahluka ngokuxhomekeke kwinqanaba lamava kunye nokuqina kwakho. Ekuqaleni, yehla ngokwenene kwifomu: "Xa umtsha kwaye ungumntu oqalayo, enye yeempazamo endiyibonayo kukuba abantu baxhuma phezulu kwaye banzima kakhulu," kusho uDuquette. "Mhlawumbi yimpembelelo ephezulu ngelo xesha de ube ufumana uhlobo lwesigqi sayo." Nje ukuba utsibe ngesantya esilinganiselweyo, kwindawo ethambileyo, kunye nefomu egqibeleleyo (cinga: iihops ezincinci, iingalo emacaleni, akukho "ukutsiba kabini"), umsebenzi uya kuba "nempembelelo ephantsi kakhulu," uyachaza. . Kodwa ukuba unyusa isantya kunye nokuqina, ukusebenza kwenkqubo yamandla anaerobic, ifuthe lonyuka kwakhona, utshilo. (Idibeneyo: Oku kuChaphazeleka kweCardio Workout kuyakufumana ukuPompa kwegazi lakho ngaphandle kokubulala amalungu akho)

Ukuba ubetha i-pavement ngeendlela ezibalekayo, uya kufuna ukunxiba izihlangu ezifanelekileyo ukunciphisa impembelelo enkulu kangangoko kunokwenzeka, utshilo uGatlin. Ucebisa ukuba undwendwele ivenkile ebalekayo ekhethekileyo ukuze ufumane iingcebiso zesihlangu ezisekwe kumkhondo wakho kunye nendlela yonyawo lwakho, nto leyo eya kuqinisekisa ukuba umzimba wakho ufumana inkxaso kunye nokufunxa ukothuka okufunayo.

Isigqibo sokugqibela kwintambo yokutsiba vs.

I-TL; i-DR: Ukutsiba ngentambo kunye nokubaleka kunikezela ngempilo efanayo yemithambo yentliziyo kunye nezibonelelo zokwakha izihlunu, ezinamanqanaba afanayo empembelelo, nangona ukubaleka kunomlenze omncinci kumlingani wayo ngokwenani lezihlunu ezisebenzileyo. Ke ekupheleni kosuku, olona qeqesho lungcono kuwe nguwe ngokwenene uyonwabele kwaye, ewe, awuva naziphi na iintlungu ezenziwayo. "Ukuba unokwenzakala okubuyisela kwimeko yesiqhelo, ke thetha nogqirha wakho [kuqala], kodwa kulungile ukuvavanya amanzi kancinci," utshilo uDuquette. "Ukuba akukho nto icace gca kuwe, awunantlungu, kwaye awuphilisi ngokwenzakala, zama nje. Ukuba kukho into ebuhlungu, mamela ke umzimba wakho uyeke."

Uphengululo lwe