Pump Fiction

Umxholo

• Uphengululo lwe

Ngaphandle kwamathandabuzo malunga nayo: I-BodyPUMP yeyona nto ishushu kakhulu ekubetheni iiklabhu zempilo ukusukela kwi-Spinning. Ingeniswe ivela eNew Zealand kwiminyaka nje emithathu edlulileyo, ezi klasi zoqeqesho lobunzima ngoku zinikezelwa kwiiklabhu zokuzilolonga ezingaphezu kwama-800 kwilizwe liphela. Kodwa ezinye iingcali zibuza ukuba ngaba le nkqubo, ebandakanya ukuphindaphinda okuninzi ngamatye okukhanya, iyahambelana namabango ayo.

IWebhsayithi yeWebhsayithi yenza intetho enesibindi: "I-BodyPUMP iya kuphucula amandla akho okutshisa amanqatha kwaye incede ukwakha izihlunu ezinqabileyo kunye namandla. Ngokulula, yindlela ekhawulezayo kwindalo yonke yokufumana isimo." Injalo? Ukufumanisa, uMilo wagunyazisa abaphandi kwiYunivesithi yaseCalifornia State, Northridge, ukulandelela amadoda nabafazi kwiklasi yeBodyPUMP. Nangona uphononongo luneziphene zalo, ezinje ngesayizi encinci yesampulu, iziphumo azizange zithandeke. Emva kweeveki ezisibhozo, izifundo azibonisanga kuzuza amandla okanye ilahleko emzimbeni. Inzuzo enokulinganiswa kuphela yayiyinzuzo yokunyamezela kwemisipha.

Abaxhasi be-BodyPUMP kunye nososayensi bakholelwa ukuba isifundo besifutshane kakhulu ukuba bangavavanya ngokwaneleyo inkqubo. "Ukuba [uphononongo] belulandele izifundo ixesha elide ngebabone utshintsho olukhulu kakhulu," utshilo uTerry Browning, usekela mongameli we STEP Inkampani, umsasazi weBodyPUMP waseU.S. Abaphandi bagcina ukuba iiveki ezisibhozo zazanele ukuvavanya ibango lokuba "yeyona ndlela ikhawulezayo kwindalo iphela yokufumana ubume."

Iingcali zangaphandle eziye zaphonononga uphononongo zithi iiveki ezisibhozo zithathwa njengobude obuncinci obamkelekileyo kwizifundo zolu hlobo. "Bekufanelekile ukuba isifundo besithathe ixesha elide," utshilo u-physiologist uDaniel Kosich, Ph.D., ongumcebisi womzimba kwi-Aurora Cardiology Practice eDenver."Kodwa kukho izifundo zeeveki ezisibhozo eziye zabonisa utshintsho olukhulu ngamandla." (Jonga "Izinto ezifunyenweyo ezinobunzima.")

Ubuninzi bomzamo, imbuyekezo ethobekileyo

Izifundo zophando ze-CSUN zithathe iklasi ye-BodyPUMP yekota kabini ngeveki kwaye kuthintela olunye uqeqesho lobunzima. "Sicele abathathi-nxaxheba ukuba baqhubeke nemithambo yabo yesiqhelo ye-aerobic kunye neendlela zokutya," utshilo u-Eve Fleck, M.S. Phambi kokuba le nkqubo iqale nasemva kweveki yesibhozo, abaphandi balinganise amandla esifundo kwitenisi yokucinezela besebenzisa uvavanyo oluphindaphindwayo (ubunzima obukhulu izifundo zingaphakamisa kube kanye) kunye nonyamezelo lwemisipha yobunzima obumiselwe kuvavanyo lwe-YMCA lokunyamezela: Iiponti ezingama-35 kwabasetyhini, iipesenti ezingama-80 zamadoda).

Ngelixa izifundo ezingama-27 zaqala inkqubo, zili-16 kuphela, umxube wabafundi abasaqalayo kunye nabanamava okuphakamisa, abayigqibileyo. (Iqela layeka ukuphuma ngenxa yeengxwabangxwaba zexesha, enye kungenxa yokuba le nkqubo yanyusa isifo samathambo.) Emva kweeveki ezisibhozo, olona tshintsho lunokulinganiswa yayikukunyuka kwenani lezinto ezaziphindaphindwa ebhentshini. "Ukonyuka okuphakathi kwakubalulekile, malunga neepesenti ezingama-48," utsho uFleck. Kwakhona, ezintathu kwezine novice zifumene amandla, umndilili weepesenti ezili-13.

UFleck uphakamisa unyamezelo kunye namandla okonyuka ngokuyinxenye kuphuculo lolungelelwaniso lwe-neural oluqheleke lubonwa ngabantu abaphakamisa i-novice. Uthi akazange amangaliswe kukuba iqela eliqhelekileyo lingafumananga mandla, kuba kunzima kubaxhasi abanamava ukwenza njalo. Ukufumana amandla, i-American College of Sports Medicine incoma ukuphakamisa i-70-80 ipesenti yokuphindaphinda kwakho okuphindaphindiweyo. Kodwa kudidi oluqhelekileyo lwe-BodyPUMP, izifundo ziphakamise umndilili weepesenti ze-19 zabo ubuninzi.

Abagqugquzeli be-BodyPUMP bakhusela ukusetyenziswa kobunzima bokukhanya. "Isizathu sobunzima bokukhanya kukuba le nkqubo yenzelwe ukuphucula ukunyamezela kwemisipha," kusho uBrowning. (Ukunyamezela kwezihlunu, iingcali ziyavuma, kubalulekile kwimisebenzi ehlala ixesha elide, njengokuhamba ngebhayisikile, ukuhamba intaba kunye nokuskiya.) UBrowning uthi ibango leWebhusayithi elonyukayo-lamandla lisebenza kuphela kubaqalayo, kodwa esi sikhanyeli asibonakali kwisiza. UFleck uthi uzakufuna izifundo ezingakumbi ze-novice ukuze abone ukuba ngaba abaphakamisi bokuqala bafumana amandla ngeBodyPUMP. Owona mda uphononongo, iingcali ziyavuma, kukuba amava ezifundo zoqeqesho lokuqina abekwahluke kakhulu. “Ngesampulu encinci kangaka eyahlulahlulwe yangamanqanaba ahlukeneyo empilo, kunzima ukufumana amandla ezibalo,” utshilo uKosich.

Umngcipheko wokulimala?

Abaxhasi beBodyPUMP bayagcina ukuba ukunyamezelana kwemisipha kufezekiswa ngokwenza ukuphindaphinda komthambo ngamnye. Nangona kunjalo, uphando lubonisa ukuba ukwenza okuphindaphindwayo kwesibhozo ukuya kwali-12 kukhulisa ukunyamezelana kwemisipha, ngelixa kusakhiwa amandla, ithambo kunye nobunzima obaneleyo bemisipha yokunyusa imetabolism. “Xa ufumana amandla [ezihlunu] ngokuzenzekelayo ufumana unyamezelo [lwezihlunu], kodwa ngokucacileyo okuchaseneyo akuyonyani,” utsho uWayne Westcott, Ph.D., umlawuli wophando ngokufaneleka eBoston’s South Shore YMCA.

Ukuphindaphinda into eyimfuneko akunyanzelekanga, utshilo uWestcott, kodwa kunokunyusa umngcipheko wokulimala kakhulu. Akukho nasinye kwizifundo zokufunda ze-CSUN ezichaze ukonzakala okutsha. Kodwa ukwenzakala [okulolu hlobo] kunokuthatha ixesha elingaphezu kweeveki ezisibhozo ukuba kuphuhle,” utsho uWilliam C. Whiting, Ph.D., umlawuli welebhu ye-biomechanics e-CSUN kunye nomnye wabacebisi bakaFleck.

Abaphandi babenexhala lokuba uphinda-phindo oluninzi (ukuya kuthi ga kwi-100 kwimithambo ethile) lunokukhuthaza ubuchule obungenabuchule. UFleck uthe ebesoloko ebona imo engalunganga, ngakumbi kwabaqalayo ukufika. Babethanda ukulayisha ibha ngobunzima obuninzi, kwaye ngokuphindaphinda kwe-40 yayingakwazi ukuyiphakamisa. Uqaphele ukuba abaqeqeshi ababandakanyekayo kuphononongo lwakhe abafane balungise abathathi-nxaxheba ababephakamisa ngendlela engafanelekanga. “Nasemva kweeveki ezisibhozo, zonke izifundo zethu bezingasebenzi kakuhle isihlahla, umqolo, ingqiniba, igxalaba namadolo,” utshilo uFleck. UBrowning uxela ukuba abafundisi be-BodyPUMP banikezela ngeendibano zocweyo zemizuzu eli-15 ngaphambi kweklasi kwaye abafikayo bayacelwa ukuba babekho ubuncinci ngaphambi kokuthatha iklasi.

Ngokucacileyo, iiklasi ze-BodyPUMP ziyonwabisa kakhulu. Abathathi-nxaxheba baxela ukuba bayakuthanda ukuphakamisa iintsimbi emculweni kwaye bafumane inkqubo ekhuthazayo. Kodwa ngaba iiklasi zifanele ukuthatha? "Kumntu oqalayo, yindlela yokuqaliswa kuqeqesho lobunzima," utshilo uFleck, eqaphela ukuba izifundo ezininzi zoyika kakhulu ukuphakamisa iintsimbi de zazama iBodyPUMP. Kodwa ucebisa ukuba ukuba wenza i-BodyPUMP, babe nabafundisi ababonisa ubuchule bomsebenzi ngamnye ngaphandle kweklasi kwaye unciphise inani lokuphindaphinda okwenzayo ukuze unciphise umngcipheko wokulimala.

Ukuba ujonge ukwakha izihlunu, yongeza imetabolism yakho kwaye womeleze amathambo akho, uFleck uthi, namathela kwinkqubo yoqeqesho lobunzima. Okwangoku, i-BodyPUMP inokukunceda ugcine amandla emisipha, kwaye, uyongeza, "Yinto emnandi ukuyiphosa kwisiqhelo sakho kube kanye."

Uphengululo lwe