Uthini Umahluko phakathi koQeqesho lweSekethe kunye noQeqesho lweThuba?

Umxholo

• Yintoni uQeqesho lweSekethe?
• Yintoni i-Interval Training?
• Ngaba uMsebenzi wakho ungaba * Zombini * ukuQeqeshelwa ukuQeqesha kunye nokuPhumla?
• UluSebenzisa njani uQeqesho lwakho lweSekethe kunye neThuba
• Uphengululo lwe

Kwilizwe lale mihla lokomelela apho amagama anje nge-HIIT, EMOM, kunye ne-AMRAP ephoswa ngapha nangapha rhoqo njengeedumbbell, kunokuba nesiyezi ukujonga isigama sendlela yakho yokuzilolonga. Umdibaniso oqhelekileyo wokuba lixesha lokuba ulunge: umahluko phakathi koqeqesho lwesekethe kunye noqeqesho lwexesha.

Hayi, azifani, kwaye, ewe, kuya kufuneka wazi umahluko. Inkosi ezi ntlobo zimbini zokuzilolonga, kwaye ukomelela kwakho (kunye negama lomthambo) kuya kuba ngcono ngenxa yoko.

Yintoni uQeqesho lweSekethe?

Uqeqesho lwesekethe kuxa utshintshana phakathi kwemithambo emininzi (ngokuqhelekileyo emihlanu ukuya kwi-10) ejolise kumaqela ahlukeneyo emisipha, ngokukaPete McCall, umqeqeshi wobuqu oqinisekisiweyo kunye nosisithethi seBhunga laseMelika lokuSebenza, kunye nomdali we-All About Fitness podcast. Umzekelo, unokuhamba ukusuka ekuzilolongeni umzimba ukuya kwimithambo yomzimba ongaphezulu ukuya ekuzilolongeni okungundoqo, emva koko umzimba ongaphantsi uhamba, umzimba ongasentla uhamba, kunye nokuhamba okungundoqo ngaphambi kokuphinda isekethe. (Jonga: Ulwakha njani iNkqubo yeSekethe egqibeleleyo)

Umbono opheleleyo woqeqesho lwesekethe kukusebenza kwezihlunu ezahlukeneyo ngexesha elinye kunye nenani elincinci lokuphumla, utshilo uMcCall. "Ngenxa yokuba utshintshana ukuba yeyiphi inxalenye yomzimba ojolise kuyo, elinye iqela lemisipha liphumle ngelixa elinye lisebenza."

Umzekelo, ekubeni imilenze yakho iphumla ngexesha lokutsalwa kwaye iingalo zakho ziphumla ngexesha le-squats, unganika naliphi na ixesha lokuphumla phakathi kokwenza umthambo wokwenza umthambo osebenzayo ongagcini nje ukwakha amandla kodwa nokugcina intliziyo yakho ibetha kwaye ivuselela. Imetabolism yakho nayo, utshilo uMcCall. (Kwaye sesinye sezibonelelo ezininzi zoqeqesho lwesekethe.)

"Ngenxa yokuba usuka kwi-exercise ukuya kwi-exercises ngokuphumla okuncinci, uqeqesho lwesekethe luvelisa impendulo ebalulekileyo ye-cardiorespiratory," utsho. Oko kuthetha ukuba, ewe, ungayibala ngokupheleleyo njenge-cardio.

Ukuba usebenzisa ubunzima obaneleyo, uya kusebenza udiniwe (apho ungenakho ukwenza enye into): "Oko kuthetha ukuba uphucula amandla emisipha kwaye unokukhulisa inkcazo yemisipha," utsho uMcCall. (Nanku umahluko phakathi kwamandla e-muscular kunye nokunyamezela kwe-muscular.)

Nje ukuba ukhululeke ngalo mbono, wandise ukhetho lwakho lokuhamba ngaphaya kwenxalenye yomzimba: "Ngoku, siqala ukujonga iipatheni zokuhamba endaweni yoxinzelelo. Oko kuthetha ukugxila ekutyhaleni, ekutsaleni, emiphungeni, ekuqhekezeni nasekukhupheni ukunyakaza Umzimba ongasentla okanye umzimba osezantsi, utshilo uMcCall.

Yintoni i-Interval Training?

Uqeqesho lwexeshana, kwelinye icala, kuxa utshintshana namaxesha okumodareyitha- kunye nokusebenza ngamandla ngamaxesha okuphumla okanye okusebenzayo, utshilo uMcCall. Ngokungafaniyo noqeqesho lwesekethe, uqeqesho lwekhefu lunento encinci yokwenza Intoni uyenza kwaye, endaweni yoko, ubukhulu becala imalunga ne ubunzulu ngento oyenzayo.

Umzekelo, unokwenza uqeqesho lwekhefu ngentshukumo enye (efana ne-kettlebell swings), iintshukumo ezininzi (ezifana ne-burpees, i-squat jump, ne-plyo lunges), okanye ngomthambo we-cardio ongqongqo (njengokubaleka okanye ukubheqa). Yonke into ebalulekileyo kukuba uyasebenza (nzima!) Ixesha elithile kwaye uphumle ixesha elithile.

Mhlawumbi uvile ukuba uqeqesho lwexesha eliphakamileyo (HIIT) lunezinzuzo zempilo yempambano, kwaye kuyinyani ngokupheleleyo: "Utshisa iikhalori ezininzi ngexesha elifutshane," utsho uMcCall. "Ikuvumela ukuba usebenze ngamandla aphezulu, kodwa kuba unamaxesha okuphumla, kunciphisa uxinzelelo olupheleleyo kwizicubu, kunciphisa inkqubo yakho yeemvakalelo, kwaye kuvumela iivenkile zakho zamandla ukuba zakhe kwakhona."

Ngaba uMsebenzi wakho ungaba * Zombini * ukuQeqeshelwa ukuQeqesha kunye nokuPhumla?

Ewe! Cinga ngeklasi yokugqibela yokuzilolonga oyenzileyo. Kukho ithuba elihle lokuba ujikeleze ngokukhetha ukuhamba apho nganye ibetha iqela leemisipha (kuqeqesho lweesekethe) kodwa ikwanomsebenzi othile / umyinge wokuphumla (kuqeqesho lwexeshana). Kule meko, kubalwa ngokupheleleyo bobabini, utsho uMcCall.

Kwakhona kunokwenzeka ukwenza uqeqesho lwesekethe kunye noqeqesho lwekhefu kwi-workout efanayo kodwa kungekhona ngexesha elinye.Umzekelo, unokwenza ukufudumeza, usebenze ngokujikeleza kwamandla, emva koko ugqibe nge-HIIT yokuzilolonga kwibhayisekile yomoya.

UluSebenzisa njani uQeqesho lwakho lweSekethe kunye neThuba

Ngoku usazi ukuba loluphi uqeqesho lwesekethe kunye noqeqesho lwethutyana, lixesha lokuba ubenze bakusebenzele.

Xa ubeka isekethe yakho okanye uqeqesho lwexesha lokuphumla, lumka kukhetho lwakho lomthambo: "Awufuni ukusebenzisa ilungu lomzimba amaxesha amaninzi okanye wenze izinto ezininzi eziphindaphindayo," utsho uMcCall. "Ngayo nayiphi na into, ukuba wenza umthambo omninzi kakhulu, inokubangela ukwenzakala kakhulu."

Kwaye kuqeqesho lokuphumla ngokuthe ngqo, khetha ngobuchule phakathi kokuphumla kunye nokuphumla: Ukuba wenza intshukumo enzima (i-kettlebell swings okanye i-burpees, umzekelo) kuya kufuneka ukhuphe amanzi kwaye ubambe umphefumlo wakho ngexesha lokuphumla. Ngaba ushukuma kancinci xa usiya emsebenzini (njenge squats)? Zama ukuhamba ngokubonakalayo njengeplank, utsho uMcCall.

Eyona nto ibalulekileyo ekufuneka uyikhumbule? Awufuni ukwenza okuninzi kakhulu nokuba kungoku: "Ukuba wenza uqeqesho oluphezulu kakhulu kunokubangela ukugqithisa, okunokubangela ukudinwa kwe-adrenal kunye nokuphazamisa ukulingana kwehomoni emzimbeni wakho, utshilo uMcCall. (Jonga: Iimpawu ze-7 ezifuna kakhulu usuku lokuphumla)

"Iveki elungileyo inokuba ziintsuku ezimbini zoqeqesho lwesekethe kwinqanaba eliphakathi, kunye neentsuku ezimbini okanye ezintathu zoqeqesho lokuphumla kumgangatho ophakathi ukuya kwinqanaba eliphezulu," utshilo. "Andizukuyenza i-HIIT ngaphezulu kokuphindwe kathathu okanye kane ngeveki, kuba, nge-HIIT, kuya kufuneka wenze ukubuyela umva komva. Khumbula: Ufuna ukuqeqesha ngobukrelekrele, hayi nzima." (Nantsi ngakumbi indlela yokuyila iveki efanelekileyo yokusebenza.)

Uphengululo lwe