Yandisa amaXesha oPhumlo oQeqesho lweThutyana ukuze uFike ngokukhawuleza

Umxholo

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Uqeqesho lwexeshana lukunceda uqhume amafutha kwaye ukomeleze ukomelela kwakho-kwaye kukungena ngaphakathi nangaphandle kwendawo yokuzivocavoca ngexesha lokubukela Ingcingane ekulu kakhulu. (Ezo zimbini nje zeNzuzo ze-High-Intensity Interval Training (HIIT).) Kwaye ngelixa mhlawumbi uyazi ukuba ukusebenza nzima ngokusebenzisa iinxalenye ezinzima zokuzilolonga ("umsebenzi") unokukunceda ukubetha iinjongo zakho, ukuhluka kobunzima. kunye nexesha lamacandelo alula ("ixesha lokuphumla") sesinye isixhobo kwizixhobo zakho zokufumana amandla.

Ukuze uqonde ukuba kutheni oko, kufuneka uqale uqonde okwenzekayo emzimbeni wakho ngexesha leenxalenye ezinzulu zokuzilolonga kwe-HIIT: Loo maxesha omsebenzi onzima ngokwenene aguqula ukubunjwa kweekhemikhali zemisipha yakho, ezenza zibe namandla ngakumbi kwaye zinike ukunyamezela ngakumbi, Utsho uYuri Feito, Ph.D., unjingalwazi oncedisayo kwisayensi kwiKenn State State University eKennesaw, Georgia. Xa utyhala ngamandla, uyatshisa kwiivenkile zakho ze-ATP (ipetroli eyenziwa ngumzimba wakho kukutya), kwaye uqeqesha umzimba wakho ukuba usebenzise amanqatha amaninzi kwaye nentliziyo yakho ibe namandla.

Ngexesha lokuphumla? Umzimba wakho usebenza ukuzibuyisela kwimeko yokungathathi hlangothi, ukuzalisa yonke into oyisebenzisileyo. Iivenkile zakho ze-ATP ziyagqitywa, unokubamba umoya wakho, kwaye i-metabolism yakho ye-aerobic ithatha indawo, nokwakha unyamezelo lwakho, utsho. Ngokusisiseko, umzimba wakho uyasebenza ngokwenene Kunzima ukuzibuyisela esiqhelweni.

Kodwa uLaura Cozik, umqeqeshi kwiSitudiyo seNew York City treadmill studio Mile High Run Club (zama i-Exclusive Treadmill Workout!) Usebenzisa ubuchule obahlukileyo kwiiklasi zekhefu lakhe lokwakha unyamezelo. Ukhuthaza iimbaleki-ngakumbi abo bangabaqalayo-ukumelana nomnqweno wokuhamba ngexesha lekhefu, endaweni yoko ukubaleka okanye ukubaleka kancinci.

Ngoba? Ukuba awuhambi ngamaxesha okuphumla, uyacacisa, kuya kukunyanzela ukuba ugcine amaxesha okusebenza elawuleka ngakumbi ukuze ukwazi ukuqhubeka nomsebenzi onzima. Kwaye uninzi lweenguqu zomzimba zenzeka ngelo nqanaba lokubuyisela, utshilo. "Umphunga wakho uyaphucuka, utshisa amanqatha, kunye nokuthuthwa kweoksijini kuya kusebenza ngakumbi."

Ngokusisiseko, uya usiba namandla ngexesha yonke Inxalenye yomsebenzi - hayi nje iinxalenye ezinzima. Kwaye, uye ukhululeke ngakumbi ngemvakalelo yokuba, kakuhle, ungakhululekanga, utshilo uCozik. “Xa uqhubeka nokubaleka, nokuba ucinga ukuba awukwazi, uye uzive ufezekile kwaye uxhotyiswe, kwaye uyomelela ngokwasengqondweni nasemzimbeni,” utshilo. Apho izakulungeleka: Ngexesha elizayo xa ubetha umdyarho onzima kugqatso, uya kusetyenziselwa ukuqhuba ngalo ... ungasetyenziselwa ukubetha iziqhoboshi. (Iphefumlelwe? Jonga i.)

Omnye ngaphandle? Xa kuziwa kwisantya sokwakha, uya kufuna ukubandakanya abo "bayibethe kwaye bayiyeke" ukusebenza apho ubaleka ngokukhawuleza njengoko unako kwaye uhambe, utshilo uCozik. Oku kuya kunceda izihlunu zakho ziqhelane nokusebenza kwinqanaba eliphezulu, zizenze zibe namandla ngakumbi ukuze uhambe ngokukhawuleza. Eyona nto iphambili: Ukuxuba le misebenzi kunye nokujolisa kugxile kugqatso kunye noqeqesho oluzinzileyo lwakwakha oko uCozik akubiza ngokuba yi "injini ye-aerobic" ukuze uhambe ixesha elide kwaye Ngesantya. Ukuphumelela-ukuphumelela!

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