Ngaba i-HIIPA yi-HIIT Workout eNtsha?

Umxholo

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Xa kufikwa ekusebenzeni, uninzi lwabasetyhini kufuneka "ungene, uphume" ngengqondo-sesinye sezizathu ezininzi zexesha elifanelekileyo le-HIIT (uqeqesho oluphezulu lokuqina) ukusebenza kuqhume ekuthandeni.

Kodwa ukuba ukhe wenza ukuzilolonga kwe-HIIT, uyazi ukuba kungathatha ukubamba ngengqondo ukuze uyenze. (Inamagama athi "high-intensity" kuyo ngesizathu.) Phakathi kokufumana ixesha kunye nokwazi ukuba imizuzu engama-20 elandelayo iya kuba sisihogo, kulula ukubona ukuba kutheni unokudlula ngokupheleleyo ukusebenza kwe-HIIT.

Iindaba ezimangalisayo: Kukho isichazi somzimba esitsha kwibhloko kwaye ibizwa ngokuba yi-HIIPA, okanye ubungqongqo obuphezulu besenzeko somzimba.

Kuhlelo lwakutsha nje olupapashwe kwi Ijenali yaseBritane yoNyango lwezeMidlalo, abaphandi abasuka kwiiyunivesithi zaseYurophu nase-Australia bavakalisa izibonelelo ze-HIIPA "njengomsebenzi omtsha we-HIIT," bephikisana ukuba nayiphi na umsebenzi wemihla ngemihla okwenza ukuba uphefumle (ukusuka ekurhumeni igrosari ukuya ekunyukeni kwizitepsi zokubhabha) unokuba neenzuzo ezifanayo kwimpilo yakho njengokwenza umthambo we-HIIT. Hmmm ...

Njani?! Kuko konke malunga nokubandakanya ikhefu elifutshane lokuzilolonga (PA) kunye nomsebenzi onamandla womzimba (VPA) kwiintsuku zakho ukuze ufumane ukubetha kwentliziyo yakho. HIIT idla luphawulwa iinzame ukufikelela 80 ekhulwini okanye ngaphezulu VO2 yakho max-ngokuqhelekileyo ingongoma apho kufuneka uyeke umthambo kwaye uthathe ikhefu kuba kunzima kakhulu. Isifundo seSayensi: I-VO2 yakho ubuninzi lelona xabiso liphezulu leoksijini elinokusetyenziswa ngumzimba wakho ngexesha lomsebenzi onzima womzimba kwaye ngummeli olungileyo womzimba wakho.

Kwaye, ewe, ukungena kuloo VPA inokwenzeka ngokwenene kwiindawo zakho zemihla ngemihla. Kumhleli, ababhali baxoxa ukuba uphando lwangoku kwi-HIIT lubonisa izibonelelo zempilo kunye nokomelela okungaguqukiyo kungakhathaliseki inani lokuphindaphinda okanye ixesha leeprothokholi ezahlukeneyo-ke ukuba unokubetha loo mda wobukhulu obuphezulu ngelixa uhamba ngezinyuko ukuya kwindlu yakho kwaye thintela ukuya yonke kwindawo yokuzivocavoca, kutheni ungayenzi?

"Yintoni ehlelwa njenge-HIIPA iyahluka ngokwabantu kwaye ixhomekeke kwinqanaba lakho lokuqina, kodwa imisebenzi enokuthi ifaneleke njenge-HIIPA ibandakanya ukunyuka kwezitepsi, ukucoca indlu, umsebenzi weyadi, ukwenza umhlakulo wekhephu okanye i-mulch, ukuphatha ukutya, ukuphatha abantwana, ukwenza imisebenzi apho ukhawuleza khona. hamba, "utshilo uStephanie Vedder, umqeqeshi kunye nesuphavayiza eqinisekisiweyo ye-NASM e-Northwestern Medicine i-Crystal Lake Health & Fitness Centre. Ukubamba: Kufuneka usebenze ngokwaneleyo ukuze uphefumle. Olunye uvavanyo lwe-VO2 max olubizwa ngokuba "luvavanyo lokuthetha" lusebenzisa lo mthetho-mnye-xa ungasakwazi ukubamba incoko ngexesha lokuzilolonga, ufikelele kwi-VO2 max okanye embundwini.

Ababhali bathi unokufumana izibonelelo zempilo ngokwenza ezintathu ukuya ezintlanu kwiiseshini ze-HIIPA (zizonke njengemizuzu emihlanu ukuya kweli-10 ngosuku) uninzi lweentsuku zeveki.

"Umsebenzi oqhelekileyo owenza ukuba ukhukhumale kwaye ukhukhumele kwanemizuzwana embalwa unethemba elikhulu kwimpilo," utshilo u-Emmanuel Stamatakis, Ph.D., unjingalwazi wezomzimba, indlela yokuphila kunye nempilo yabemi kwiYunivesithi yaseSydney iCharles Perkins Centre kunye neSikolo lezeMpilo yoLuntu, kwimithombo yokushicilelwa yokuhlela.

Umhleli wabo uxhasa utshintsho kwiZikhokelo zoMsebenzi woMzimba waseMelika (okhutshwe ngoNovemba 2018) ukuba i-nixed izikhokelo zangaphambili zithi ixesha elinye lokuzilolonga kufuneka libe yimizuzu eyi-10 ubude ukuze ube luncedo kwimpilo yakho.

Kodwa apho ngu Ukubamba: Batsho ukuba i-HIIPA "yeyona nto inomdla wokungasebenzi, ukutyeba, kunye nabanye abantu abakwimfuno enkulu yendlela yokuphila." Ke ngelixa izibonelelo zempilo ze-HIIPA zisamile kubantu abalungeleleneyo ngokwasemzimbeni, ukutshintshela ukuzilolonga kwakho okuqhelekileyo ngokwenza umsebenzi we-HIIPA-kuphela akucetyiswa. Cinga ngako: Imisebenzi efanayo eyenza ukuba umntu angafundanga ukuphuma emphefumlweni iya kwahluka kakhulu kunaleyo ithi, imbaleki yemarathon, ukuya kwelo nqanaba linye lokusebenza. Undoqo kukubetha ukuqina ngokuhambelana nenqanaba lakho lokuqina.

Kuyayolisa ukwazi ukuba ukuqhuma okukhulu komsebenzi kunokunyusa impilo yakho yonke, kodwa ungakuthathi oku njengesizathu sokuyeka ukusebenza kwakho, utshilo uVedder. "Ukuze isebenze intliziyo yakho, kufuneka uzilolonge umthambo wentliziyo, kwaye ukuze uhlale womelele kwaye wakhe amandla kufuneka ubandakanye noqeqesho lokuthoba ubunzima." (Idibeneyo: Ngaba uyayifuna iCardio ukunciphisa umzimba?)

Okukwintsusa: Umhleli unethemba lokugxininisa ukubaluleka kokufumana ukubetha kwentliziyo yakho kuyo yonke imisebenzi yakho yemihla ngemihla, nokuba awuyibethi indawo yokuzivocavoca, kwaye awudingi ukuzibulala ngokwenza ukuzilolonga kwe-HIIT ukufumana izibonelelo ezithile zempilo.

"Ngaphezulu" kokuhamba rhoqo kangangoko kunokwenzeka kwaye uhlale kancinci, "impilo yoluntu kunye nezenzo zeklinikhi zinokugxininisa imiyalezo elula efana" nokukhuhla rhoqo, "utshilo uStamatakis.

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