Ngaba iingozi ze-HIIT zingaphezulu kweZibonelelo?

Umxholo

• Ukuzifudumeza okanye ukuzilungiselela
• Ukucwangcisa kakubi kunye noMyalelo
• Ifomu engafanelekanga
• UkungaPhambi koBuyiselo
• TL; UGqr
• Ukuba usebenza ekhaya:
• Ukuba usebenza eklasini:
• Uphengululo lwe

Unyaka nonyaka, Ikholeji yaseMelika yoNyango lwezeMidlalo (i-ASCM) ivavanya iingcali zomzimba ukufumana ukuba bacinga ukuba yintoni elandelayo kwilizwe lokuzilolonga. Kulo nyaka, ukuqeqeshwa kwekhefu eliphezulu (HIIT) kuthathe indawo yokuqala kuluhlu lweendlela eziphambili zokuzilolonga ze-2018. Oku kwaba yiendaba ezintle kakhulu kumntu, ekubeni i-HIIT iye yabeka kufuphi nephezulu kuluhlu ukususela ngo-2014. , inyani yokuba ekugqibeleni ithatha indawo ephezulu yokuthetha ukuba mhlawumbi ilapha ukuhlala. (Yay boot camp!)

Kukho iitoni zezizathu zokuba i-HIIT ibe yeyona ndawo ithandwayo eMelika. Kubonakalisiwe ukuthoba isantya sokuguga kwinqanaba leselula. Itshisa iitoni zeekhalori kwaye yongeza imetabolism yakho. Kukwasebenza ngokukuko. Uphando luye lwabonisa ukuba unokwenza inkqubela phambili yentliziyo kunye nokufutshane, ukusebenza ngamandla kunokuba unako ixesha elide, elingaphantsi. Ngaphezu koko, ungayenza ukusuka kwikhaya lakho lokuthuthuzela kungekho zixhobo zincinci zifunekayo. Kukho i-drawback enye ebalulekileyo kwi-trend ethi i-ACSM yayiqaphele ukuba igxininise kwi-press release yabo malunga noluhlu: I-HIIT inomngcipheko owongezelelweyo wokulimala xa kuthelekiswa nokusebenza okuphantsi.

Yinto enkulu kakhulu leyo, ngakumbi kuba njengoko iindlela zokuzilolonga zikhula, abantu abaninzi bazama ngazo. Kwaye okuninzi abantu benza HIIT ekhaya. "Nangona eminye imiba ye-HIIT kudala ikho, ukuvela kwayo kwimikhwa yokuziqhelanisa nayo kuseseyintsha," ucacisa uAaron Hackett, D.P.T., ugqirha wezonyango kunye nomcebisi wentlalontle. "Kuhlala kukho isilumkiso kunye neendlela ezintsha."

Kungenxa yokuba ixesha apho abo basebenzayo banokulimala kuxa bezama into entsha, ngakumbi ukuba batsha ukuzilolonga ngokupheleleyo. Kodwa kubalulekile ukuba uqaphele ukuba uninzi lwenkxalabo malunga nokwenzakala kunxulumene nabantu "abangaqeqeshwanga", abenza ii-newbies. Uloyiko oluphambili olubonakaliswe ngamanye amagqirha kunye nabaqeqeshi bomzimba obukhethekileyo kwi-HIT ngoku kutshanje kubonakala ngathi kugxile kubantu abanamava amancinci okanye abanamava ekuzilolongeni okanye kuqeqesho abaziphosa kuwo ngaphandle kokuzilungiselela, utshilo uHackett.

Kodwa ngaba ngokwenene kukho ukonzakala okuninzi okuvela kwi-HIIT kunezinye iintlobo zokuzilolonga? ULaura Miranda, D.P.T., ugqirha wonyango lomzimba kunye nomqeqeshi, uthi ubonile ngokupheleleyo ukonyuka kokwenzakala okunxulumene ne-HIIT kule minyaka imbalwa idlulileyo. Ewe kunjalo, kubalulekile ukwamkela ukuba uninzi lokonzakala okunxulumene nezemidlalo akubangelwa nje Nye into, kodwa kunoko ludibaniso lwendibaniselwano yezinto ekuhambeni kwexesha, ngokukaMiranda.

Apha, izinto ezine eziphambili zithi iingcali kufuneka uzilumkele xa kufikwa kwi-HIIT:

Ukuzifudumeza okanye ukuzilungiselela

Uninzi lwabantu luhlala edesikeni iiyure ezisibhozo ukuya kwezili-10 ngosuku kwaye babetha indawo yokuzivocavoca umzimba ngaphambi nasemva komsebenzi. Ukutsiba ngqo kuqeqesho olunzima ngaphandle kokufudumeza ngokwaneleyo okubandakanya ukwenziwa kwamaqela emisipha aphikisana "nokuma kwesitulo" esiqhele kakhulu-ukuseta abo bazilolongela ukulimala, utshilo uMiranda. Ngenxa yokuba i-HIIT ilula kwaye ithandwa, abantu bahlala befuna ukuyizama xa bebatsha (okanye bebuyela nje) ukwenza umthambo. "Abantu abangaqeqeshwanga abasandula kubuyela ekomeleleni kufuneka baziqhelanise nenqanaba lokuqala le-cardio kunye noqeqesho lwamandla ngaphambi kokutsiba kwi-HIIT," utshilo uMiranda. "Ukungaphumeleli ukwenza oko kunokunyusa ithuba lokulimala."

Ukucwangcisa kakubi kunye noMyalelo

Ngelishwa, ayingabo bonke abaqeqeshi nabaqeqeshi abadalwe belingana. "Inxalenye enkulu yale nkxalabo kukwahluka kwemfundo kunye noqeqesho lwabaqeqeshi bomntu kunye nabaqeqeshi abakhokela lo msebenzi," kusho uHackett. "Kancinci nje impelaveki, ndingathatha ikhosi kwaye ndibe ngumqeqeshi 'oqinisekisiweyo'." Ewe, kukho abaqeqeshi abaninzi abamangalisayo, abaqeqeshiweyo, kodwa enye yeendlela ezisezantsi zokungabi nemvelaphi eqinileyo kukuzilolonga kukucwangcisa ngempazamo ukuzilolonga (aka "programming") ngendlela enokuthi ikhokelele kukwenzakala. "I-HIIT ihlelwe ngamanqanaba asondeleyo, axutywe namanqanaba asezantsi," utshilo uMiranda. Impazamo kwiprogram ayiyi kushiya ixesha elaneleyo lokuphumla ngexesha lokuzilolonga, nto leyo enokwenza umonakalo ngendlela enokwenzeka ngakumbi, okanye ugxininise kakhulu kumaqela emisipha ephambili ngaphandle kokunikela ingqalelo kwiimisipha ezincinci ezizinzisayo.

Ifomu engafanelekanga

“Lo ngumama wazo zonke izizathu zokuba abantu bonzakele,” utshilo uMiranda, kwaye kuyinyani ngakumbi kubadlali abatsha. "Abangenamava abayi kugxila kwifom efanelekileyo nakwindlela yokuqala, ekhokelela ekonzakaleni obekunokuphetshwa," ucacisa watsho uHackett. Ngaphezu, ngelixa imiba yefom inokwenzeka ngalo naluphi na uhlobo lokuzilolonga, uhlobo lwe-HIIT lwenza ukuba lubekho ngakumbi. "Olu qeqesho lutsha lwe-HIIT luhlala lujolise kwisantya kunye neenombolo, ezithatha ugxininiso kude nokwenza into ngokufanelekileyo kuqala."

Abazilolongi abanamava abakhuselekanga kule nkxalabo, ikakhulu ngenxa yendlela i-HIIT yokuzilolonga eyakhiwe ngayo. Umsebenzi othile we-HIIT awunikezeli ukubuyela umva kwemithambo okanye ipatheni yentshukumo yakuba nje ifomu yomthathi-nxaxheba yehlile, utshilo uMiranda. Ngamanye amagama, akukho zinketho zibonelelweyo xa umzimba wakho uqala ukudinwa kodwa ukuzilolonga kufuna ukuba uqhubeke nokuhamba. "Umntu uye wanyanzelwa ukuba aqhubeke nomthwalo ofanayo okanye enze umthambo, ekhupha intsalela eseleyo ngokungakhathali kule meko idinwe kakhulu, ngaloo ndlela ebeka inqanaba lokwenzakala." (Musa ukoyika, sikugubungele nje Oko: Zama ezi nguqulelo xa udiniwe yi-AF kwiklasi yakho ye-HIIT)

UkungaPhambi koBuyiselo

Kunokuhenda ukubetha iklasi yakho yekampu yesiqalo kahlanu ngeveki. Kodwa ukuba iklasi oyithathayo yinyani yokuzilolonga nge-HIIT, oku akuvumeli phantse ixesha elaneleyo lokuphumla nokufumana kwakhona. U-Lana Titus, umqeqeshi oyintloko e-Burn 60-studio enikezelwe yi-HIIT-icebisa abafundi ukuba basebenze phaya kathathu ukuya kane ngeveki ubuninzi. Kungenxa yokuba umngcipheko wokugqwesa ngaphezulu ngokwenene. Ukufumana izibonelelo kuqeqesho lwakho, kuya kufuneka uchithe ixesha usenza imisebenzi yokubuyisela kwimeko yesiqhelo. UMiranda ucebisa i-yoga, ukuqengqeleka kwegwebu, kunye nomsebenzi oguquguqukayo, kunye nokunikela ingqalelo kumgangatho wesondlo sakho kunye nokulala.

TL; UGqr

Sishiya phi ke yonke le nto? Ngokusisiseko, ayisiyiyo nje uhlobo lokuzilolonga olunegalelo kukwenzakala, kodwa kunokuba “isaqhwithi esigqibeleleyo” sezinto ezibangela ukuba umzimba womntu ukhuphe. Nangona ukwenzakala kunokwenzeka ngakumbi xa usenza iHIIT kunaxa ubaleka kancinane kwi-treadmill, oko akubangelwa ngokupheleleyo yindlela yokuzilolonga ngokwayo. Inxulumene nendlela abantu abalungiselele ngayo i-HIIT kunye nomgangatho wokuyalelwa abawunikiweyo.

Nangona kukho umngcipheko, kusekho * zininzi * izibonelelo zokuzivocavoca ngamandla, kwaye uphando luye lwabonisa ukuba ukuzilolonga kuyonwabisa ngakumbi xa kunzima.

Unaloo nto engqondweni, nantsi indlela yokuhlala ukhuselekile ngexesha lokuzilolonga kwe-HIIT, ngakumbi ukuba umtsha kubo.

Ukuba usebenza ekhaya:

Enye yezona zinto zibalaseleyo nge-HIIT kukuba awunyanzelekanga ukuba ube kwindawo yokwenza umthambo ukuze uyenze. Kodwa iingcali zilumkisa ukuba ukuba awuzange uzame ukuhamba ngaphambili, kufuneka uhambe nomqeqeshi okanye umqeqeshi kuqala. Uninzi lwabantu benza kwamanyathelo asisiseko njengokutyhala kunye nokutsiba iijacks ezingalunganga, utshilo uHackett. "Ifom ibaluleke ngakumbi xa usongeza izixhobo." Oko kuthetha ukuba ubandakanya i-dumbbells, i-barbells, i-kettlebells, okanye naluphi na olunye uhlobo lobunzima ekusebenzeni kwakho ekhaya, licebo elihle ukujonga ifom yakho nengcali kuqala.

Ukuba usebenza eklasini:

Apha, unenzuzo katitshala okanye umqeqeshi oya kuhlala ejonge kuwe. UTito ubalaselisa ukubaluleka kokufuna umqeqeshi okanye umqeqeshi onamava kwaye unokuqinisekisa ukuba uhamba ngokuchanekileyo. Kwaye ukuba umtsha kwi-HIIT, "soloko usazisa umqeqeshi ukuze akwazi ukugcina iso kwifom yakho," utshilo.

Okwangoku, kubalulekile ukuhamba namathumbu akho ukuba kukho into engaziva ilungile. Khumbula ukumamela umzimba wakho kwaye uhambe nangasiphi na isantya kunye nokuqina kukhululekile, utshilo uMiranda. "Kulula ukubanjwa kukonwaba kunye nokhuphiswano lohlobo lweeklasi, kodwa ungabi ligorha. Akukho mpendulo / ixesha / PR kufanelekile ukuba wenzakale. Emva kwayo yonke loo nto, unothi uqeqesho lunokwenzeka ukuba wonzakele kwaye ungaphandle. "

Uphengululo lwe