Enye yezinto ezinhle mayelana nokuzivocavoca ukuthi, hhayi kuphela ukuthola izinzuzo phakathi nokusebenza kwakho, imivuzo iqhubeka nokuza ... okungukuthi, uma wenza uhlobo olufanele lokuzivocavoca.
Lo mvuzo yilokho esikubiza ngokuthi i- afterburn , eyaziwa nangokuthi ukusetshenziswa kokusebenzisa i-oxygen ukusetshenziswa (EPOC). Ukuhamba kwesikhathi kubhekisela emzimbeni wakho ophefumula umzimba wakho phezulu emva kokuphumula kwakho.
Noma ubeke enye indlela, kungakanani ama-kilojoule umzimba wakho oshisayo ngaphambi kokuba ubuyele esimweni saso sokuqala.
Ukuzivocavoca kubangela zonke izinhlobo zezimpendulo emzimbeni, kuqala nge- metabolism yakho. I-metabolism yakho ikhuphuka futhi, uma usebenza ngamandla , ihlala isikhathi eside.
Kunezinhlelo eziningi zokuphila ezibhekele lokhu, ukuphendula kwamakhemikhali okubuyisela izitolo ze-oxygen, ukugcwalisa izitolo zamandla nokuningi. Ngenhlanhla, akudingeki siqonde ukuthi kusebenza kanjani ukusizakala.
Okubalulekile? Uma uhamba ngemva kwesikhathi ungakwazi ukukhiqiza, amakholori amaningi oshisayo futhi isisindo esiningi olahlekelwayo.
Okubaluleke Ngokuphathelene ne-EPOC
Kusobala ukuthi ukushisa ama-khalori amaningi kokubili nangemva kokuqeqesha kuyasihle kithi, kodwa emva kokuhamba kwesikhathi sekushiwo okuningi eminyakeni yamuva. Ochwepheshe bakholelwa ukuthi emva kokushisa kungase kube isihluthulelo sokulwa nokukhuluphala ngokweqile.
Lokho abaye bakuthola ngezifundo ezihlukahlukene ukuthi i-afterburn ikhiqiza cishe amaphesenti angu-10 enkcitho yakho yonke yamandla okuzivocavoca, okungeyona into yokukhipha.
Akukhona lokho kuphela, kodwa ukukhishwa kwama-calories angu-80 kuya kwangu-1,00 ngokufaka umsebenzi ngamunye kungafaka amamitha angu-3 kuya kwangu-6 wokulahlekelwa kwamafutha ngonyaka. Ngandlela-thile, kufana nokulahlekelwa isisindo esingaphezu kokusebenza ngakho.
Ungayithola kanjani i-Afterburn eyengeziwe
Umbuzo wangempela uwukuthi, uveza kanjani lokho kulandela? Uma kuziwa ku-cardio, kunezici eziningana ezicacisa ukuhamba kwakho ngemuva:
- Ukuzivocavoca nesikhathi eside
- Isakhiwo sokuzivocavoca kwakho - Izikhwama ezimfushane kunokuba ube nokuzivocavoca kombuso
- Izinga lokufaneleka
Ebheke ezifundweni ezihlukahlukene mayelana ne-afterburn, ochwepheshe bathola ukuthi emva kokushisa okukhulu kunokwenzeka:
- Uma usebenza cishe ngo-75% we-VO2 Max . I-VO2 Max ibhekisela esilinganisweni esiphezulu se-oksijeni umuntu angasebenzisa ngesikhathi sokuzivocavoca okukhulu. Lokhu kuvame ukulinganiswa esimweni sokubhubhisa. Kulabo abangenawo lab labasebenzi, singasebenzisa izilinganiso ukulinganisa i-VO2 Max. I-75% ilingana neNqanaba 8 kulokhu okulinganiselwe ukulinganisa (RPE). Lokhu kungaba imisebenzi efana ne- racewalking , egijima ngesivinini esheshayo , noma ngentambo yokuqhafaza. Ungasebenzisa ngisho nokubala ukulinganisela i-VO2 Max yakho ngokusezingeni lakho lenhliziyo.
- Uma wenza iziqu ezincane zokuzivocavoca . Isibonelo, ukusebenza okuyiminithi emizuzu engama-20 kwenziwa ngamandla kakhulu noma ukufaka ukuqeqeshwa kwesikhashana kwenza kube ngemuva kokuhamba kwesikhathi okuqhubekayo kokusebenza okuqhubekayo.
- Uma uqala . I-Newbies ikhiqiza ngemuva kokuhamba kwesikhathi ngoba ukunyakaza kuyisimiso emzimbeni, okusho ukuthi usebenzise ama-khalori amaningi. Njengoba uba nolwazi olwengeziwe, umzimba wakho usebenza kahle futhi, ngaleyo ndlela, uvutha amakholori ambalwa jikelele.
Ukusebenza Okuhle kakhulu kwe-Afterburn
Ngayo yonke lezi zici engqondweni, ngezansi kukhona ukusebenza okuyiminithi emine engama-25 okuzokwenza ukuthi ungene kuleyo ndawo yezinga lokushaya kwenhliziyo lapho uzoshisa ama-khalori amaningi kokubili nangemva kokuzivocavoca kwakho.
Zonke zihlanganisa uhlobo oluthile lokuqeqeshwa kwezinga eliphezulu (HIIT), okuyinto ifomu eliphakeme kakhulu lokuzivocavoca. Uma ungakaze wenze i-HIIT, qala ngomsebenzi wokuqeqeshwa wekhasi olinganiselayo futhi kancane kancane usebenze indlela yakho eya emazingeni aphakeme kakhulu.
Khumbula ukuthi ukusebenza kwe-HIIT kubeka intela emzimbeni, ngakho-ke yenzani 1 noma 2 izikhathi ngeviki futhi uqinisekise ukuthi uzinikela ngezinsuku zokuphumula emva kwalokho, noma ngokukwenza ukukhanya okulula, ukuphakamisa izisindo, noma kungenalutho.
I-Workout 1: I-Rolling Interval Workout ye-Treadmill Workout
Lona ukuqeqeshwa okuphelele ekukhiqizeni i-afterburn. Umqondo ukuqala ngamandla okulinganisela futhi ukwandise ukuqina kanzima futhi kanzima kakhulu ngokusebenzisa ijubane noma ukugxila, ukuphinda lokho ngezikhathi ezintathu ezahlukene.
Gcina ithrekhi yokuzikhandla kwakho okubonwayo futhi ushintshe izilungiselelo zesigaba ngasinye njengoba kudingeka ukuze ufanise i-RPE. Ngamanye amazwi, akudingeki ukuba (noma ungahle ukwazi) ukuhlala ngesivinini esifanayo noma uhambe kuwo wonke umsebenzi.
| Isikhathi | Intensity / Speed | I-RPE |
|---|---|---|
| 6 Amaminithi | Ukufudumala, ukusheshisa kancane kancane / / noma ukwehlisa amandla okulinganisela. Lokhu kunguqobo | Ukusebenza kuze kufike ku-Level 5 |
| 5 Min | Qala ku-Baseline bese ukwandisa ukunyuka kokungeza kwe-1-2 ngomzuzu ngamunye | Ukusebenza kuze kufike ku-Level 8 |
| I-Rolling Interval 1 - Nciphisa | ||
| 1 imin | Okulinganiselwe : Ukwandisa ukuhamba kwakho ku-6%, khetha ijubane elikuvumela ukuba usebenze ngamandla okulinganisela | Izinga 5 |
| 1 imin | Okuphakeme : Ukwandisa ukwehla ku-8%, | Izinga 6-7 |
| 1 imin | Okuphakeme kakhulu : Ukwandisa ukwehla ku-10%, lungisa ijubane lakho ukuze ugcine ukuphakama okukhulu | Izinga 7-9 |
| I-Rolling Interval 2 - Isivinini | ||
| 1 imin | Okulinganiselwe : Thatha ukwehlisa kwakho ku-1% bese usetha ijubane lakho ukuba lingene | Izinga 5 |
| 1 imin | Ephakeme : Ukwandisa isivinini ukusebenza ngokuqinile, ukwehla kuhlala ku-1% | Izinga 7 |
| 1 imin | Okuphakeme kakhulu : Ukwandisa isivinini ukusebenza ngokuqina okukhulu, hlala u-1% | Izinga 9 |
| I-Rolling Interval 3 - Nciphisa | ||
| 1 imin | Okulinganiselwe : Isisekelo: Hlanganisa ku-6.5%, isivinini ngokulinganisela okulinganiselwe | Izinga 5 |
| 1 imin | Ephakeme : Ukwandisa ukuya ku-8.5%, isivinini esifanayo noma ngaphansi uma kunesidingo | Izinga 7 |
| 1 imin | Okuphakeme kakhulu : Ukwandisa kuya ku-10.5%, ijubane elifanayo noma eliphansi | Izinga 9 |
| 5 Min | Yehlisa phansi ngezinga elilula | Izinga 4 |
| Isikhathi sokuqeqesha: Amaminithi angu-25 | ||
Umsebenzi 2: Ukuqeqeshwa kweTata
Uqeqesho lwe-Tabata luhlobo lwe-HIIT oluthola ngempela inhliziyo yakho ukudonsa, okuholela ekutheni kuvele okumangalisayo. Umqondo uwukusebenza kanzima ngangokunokwenzeka ngamasekhondi angu-20 bese uphumula imizuzwana engu-10 kuphela. Uphinda ukuthi izikhathi ezingu-8 zenani lamaminithi amane.
Lo msebenzi uhlanganisa amabhlogo angu-4 lapho uzoba khona ukuqeqeshwa okubili kweTabata ngayinye. Awudingi noma yimiphi imishini, nakuba usebenzisa i-timer, njengale Tabata Pro App, izokwenza kube lula ukuqhuba umsebenzi.
Ithebula Elifudumele - Amaminithi angu-4
- Ama-Puddlejumpers - Phuma ngakwesokudla ngesinyathelo esikhulu ngenkathi ufinyelela izingalo. Manje thatha isinyathelo esikhulu ngakwesobunxele, ufike phansi phansi ngangokunokwenzeka ngenkathi uthatha isinyathelo esikhulu kunazo zonke ongayenza.
- Izinkinobho Zomthetho Eziqondile - Phakamisa umlenze wesokudla, ugcine ukugoba kancane emadolweni, ukugoba izinga noma ngaphezulu. Ngesikhathi esifanayo, ujikeleze ingalo engakwesokudla nxazonke, njengokungathi uzama ukuthinta izinzwane ezifanele (mhlawumbe ngeke ... kulungile). Phansi bese uphinda ngaphesheya, uhamba ngokushesha ngangokunokwenzeka.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20 nokuphumula imizuzwana engu-10 phakathi kokuzivocavoca. Phinda uchungechunge izikhathi ezingu-4 zenani lamaminithi amane. Thatha ukuphumula okufushane bese uya eTata elilandelayo.
Ithebhu 1 - AmaBurpesi Nabaqaphi Bezintaba - Amaminithi amane
- Amabhuloho - Beka izandla zakho phansi, gxuma izinyawo emuva eplanini, gxuma izinyawo futhi uphakamise. Engeza ukujula ngokwengeziwe, noma ukuhamba ngezinyawo kunokugxuma uma udinga ukuguqulwa.
- Abagibeli bezintaba - Ngenkathi behlezi phansi endaweni yeplanki, gxila ngamadolo ngaphandle ngokushesha ngangokunokwenzeka.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20 nokuphumula imizuzwana engu-10 phakathi kokuzivocavoca. Phinda uchungechunge izikhathi ezingu-4 zenani lamaminithi amane. Thatha ukuphumula okungu-60 wesibili futhi uqhubeke.
I-Tabata 2 - I-High Knee Jogs ne- Plyo- Jacks - Amaminithi angu-4
- Ama-High Knee Jogs - Uma ugijimela endaweni, faka amadolo kuze kube sezingeni eliphezulu, ujikeleze izingalo phezulu ukuze ungeze amandla.
- I-Plyo-Jacks - Gwema izinyawo bese uguqa ngamadolo ku-squat, uya ngokujulile ngangokunokwenzeka. Gwema izinyawo emuva ndawonye zibe yi-squat ngenkathi ujikeleza izingalo zakho. Lokhu kuhamba kancane futhi kulawulwa.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20 nokuphumula imizuzwana engu-10 phakathi kokuzivocavoca. Phinda uchungechunge izikhathi ezingu-4 zenani lamaminithi amane. Thatha ukuphumula okungu-60 wesibili futhi uqhubeke.
Ithebhu 3 - IJacking Jacks ne-Plyo-Lunges - Amaminithi amane
- IJumping Jacks - Gxuma izinyawo ngokubanzi ngenkathi ujikeleza izingalo phezulu. Gwema izinyawo ndawonye njengoba uhlehlisa izingalo. Hamba ngokushesha ngangokunokwenzeka.
- I-Plyo-Lunges - Qala ngezinyawo ndawonye bese uqaqa phezulu, uhamba ngesimo esinqunyiwe ngomlenze wesokudla ngakwesokunxele umlenze wesokunxele emuva, ukuguqa ngamadolo emgodini. Hamba uphinde ushintshe izinyawo emoyeni nasemhlabeni ngomunye umlenze phambili.
Okunye ukuvivinya umzimba ngamunye, ukwenza ngamunye ngemizuzwana engu-20 nokuphumula imizuzwana engu-10 phakathi kokuzivocavoca. Phinda uchungechunge izikhathi ezingu-4 zenani lamaminithi amane. Thatha ukuphumula okungu-60 wesibili futhi uqhubeke.
Ithebhu 4 - I-Ski Hops ne-Skaters Speed
- I-Ski Hops - Ukugcina izinyawo ndawonye, ukuguqa ngamadolo bese ugibela ngakwesokudla ngangokunokwenzeka. Hamba ngakwesobunxele uphinde uqhubeke uhamba kusukela ohlangothini kuya kwesokudla ngokushesha ngangokunokwenzeka.
- Ama-Skaters okusheshayo - Hamba ngakwesokudla, ufike ngakwesokudla. Ngokushesha thatha enye ingxube ye-lateral ngakwesobunxele, ugijimise ngangokunokwenzeka futhi uhlale phansi kunokugxuma emoyeni.
Iphule phansi: Thatha amaminithi angu-5 ukuze uphole phansi , uvumele izinga lakho lenhliziyo linciphise. Qedela ukuzivocavoca kwakho nge-stretch efanelekile.
Ingqikithi yesikhathi sokusebenza - Amaminithi angu-25
I-Workout 3: Ukusebenza Kwesikhashana Esimisiwe - I-Threshold ne-Aerobic Intervals
Lesi sikhathi sokuxuba sinezikhathi eziphakeme kakhulu, ukuhamba okusheshayo kanye negquma noma umsebenzi wokuphikisa kanye nezinkathi eziningana zokuphazamiseka kwe-aerobic. Ukungafani phakathi kwezikhathi ze-aerobic kuyisibindi, ngakho qaphela amandla akho futhi wenze izinguquko kuzo zonke izikhathi ukuhlala ngaphakathi kokuphakanyiswa okucatshangwayo okubonwayo. Ungenza lokhu kudlalwa kunoma imuphi umshini we-cardio noma ngaphandle uma uhamba, ugijima, noma uhamba ngebhayisikili.
| Isikhathi | Intensity / Speed | I-RPE |
|---|---|---|
| 5 iminithi | Ukufudumala ngezinga elilula lokulinganisela | 4-5 |
| 1 iminithi | Isisekelo: Ukwandisa ijubane kancane kancane kunzima kunokuba ukhululekile | 5 |
| 1 iminithi | Ukwandisa isivinini / ukumelana ukusebenza kanzima kunokwesisekelo | 6 |
| 1 iminithi | Ukwandisa isivinini / ukumelana ukusebenza kanzima kunesikhawu sangaphambilini | 7 |
| 1 iminithi | Ukwandisa isivinini / ukumelana isikhathi esengeziwe sokusebenza kanzima ngangokunokwenzeka | 8 |
| 2 iminithi | Isisekelo | 5 |
| Ukuvinjelwa okuphezulu kwe-Interval Block | ||
| 90 amasekhondi | Hill - Gcina ijubane lakho elifanayo futhi ukwandise ukwehlisa / ukuphikisa lokho osebenza kanzima | 7-8 |
| 60 sec | Phinda uhambe ngendlela ekhululekile | 4-5 |
| 90 amasekhondi | Isivinini - Ukwandisa ijubane ukuze usebenze kanzima | 7-8 |
| 60 sec | Buyisela | 4-5 |
| 90 amasekhondi | Hill - Yandisa ukwehlisa / ukuphikisa lokho osebenza kanzima | 7-8 |
| 60 sec | Buyisela | 4-5 |
| 90 amasekhondi | Isivinini - Ukwandisa ijubane ukuze usebenze kanzima | 7-8 |
| Yehlisa umoya | ||
| 4 iminithi | Khuphuka phansi ngezinga elilula futhi welula | 3-4 |
| Ingqikithi: Amaminithi angu-25 | ||
I-Workout 4: Umsebenzi Wokujikeleza Ngaphandle
Ukusebenza kwangaphandle kuyamnandi, kodwa bangathola okuncane kakhulu. Enye indlela yokwenza isipele ngenkathi udala ukuhamba ngemva kwesikhathi ukufafaza ukuphakama okukhulu kuhamba phakathi nokuhamba kwakho noma ukugijima. Uzokwenza okwenziwe nge-sprints kanye / noma ukukhuphuka kwezintaba, kuye ngokuthi indawo yakho, kanye nezinyathelo ezithile ze-plyometric ezizosebenza zonke izicubu emzimbeni wakho futhi zithumele izinga lokushaya kwenhliziyo yakho.
| Isikhathi | Umsebenzi | I-RPE |
| 5 iminithi | Ukufudumala - Ukuhamba okusheshayo noma ukugijima okulula | 4 |
| 2 iminithi | Isisekelo: Hamba noma ugijima Lona ijubane lakho lokuqala. Kufanele uzizwe uphefumula kancane. | 5 |
| Ukuphindaphinda okungama-20 | I-Jumping Lunges Ngendlela yokuhlukanisa, gxuma uphinde ushintshe izinyawo emoyeni, ufike ngezinyawo eziphambene. Phinda ukuphindwa okungama-20. | 6-7 |
| 1 iminithi | Ukuhamba ngesivinini, i-Sprint noma i-Hill Climb Thatha ijubane noma, uma usegqumeni, khuphuka ngokushesha ngangokunokwenzeka. | 7-8 |
| 1 iminithi | Hamba noma ugijima Yehlisa phansi okwanele ukunciphisa izinga lokushaya kwenhliziyo yakho emuva kokuqala. | 5 |
| Ukuphindaphinda okungama-20 | I-Jumping Lunges Ngendlela yokuhlukanisa, gxuma uphinde ushintshe izinyawo emoyeni, ufike ngezinyawo eziphambene. Phinda ukuphindwa okungama-20. | 6-7 |
| 1 iminithi | Ukuhamba ngesivinini, i-Sprint noma i-Hill Climb Phinda futhi, frint noma ukhuphuke intaba ngokushesha ngangokunokwenzeka. | 7-8 |
| 1 iminithi | Hamba noma ugijima Yehlisela phansi ukubuyela emuva. | 5 |
| 1 iminithi | I-Sprints Khetha into ebangeni (umuthi, ibhokisi lemeyili, njll) bese ugijimela / hamba kuwo ngokushesha ngangokunokwenzeka. Hamba imizuzwana engu-10 bese uphinda ama-sprints ngomzuzu ogcwele. | 8 |
| 2 iminithi | Hamba noma u-Jog Yehla phansi kokuqala. | 5 |
| Ukuphindaphinda okungama-20 | Plyo-Jacks Hamba emoyeni bese uhlala endaweni engaphansi kwe-squat. Gwema izinyawo emuva ku-squat, uya ngokujulile ngangokunokwenzeka. Phinda ukuphindwa okungama-20. | 6-7 |
| 1 iminithi | Ukuhamba ngesivinini, i-Sprint noma i-Hill Climb Spring noma hill-ukugibela ngokushesha ngangokunokwenzeka. | 8 |
| Ukuphindaphinda okungama-20 | Plyo-Jacks Hamba emoyeni bese uhlala endaweni engaphansi kwe-squat. Gwema izinyawo emuva ku-squat, uya ngokujulile ngangokunokwenzeka. Phinda ukuphindwa okungama-20. | 6-7 |
| 1 iminithi | Ukuhamba ngesivinini, i-Sprint noma i-Hill Climb Nge-sprint / hill yakho yokugcina, bheka ukuthi ungakwazi yini ukuhamba ngokushesha kunangaphambili. | 8 |
| 2 iminithi | Hamba noma u-Jog Yehla phansi kokuqala. | 5 |
| 3 iminithi | Landa phansi ngokuhamba kalula. | 3-4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-25 | ||
Zama eyodwa noma ezimbili zalezi zisebenti ngesonto ukuze udale ukuhamba ngemva kwesikhathi, usebenzisa ezinye izinsuku ukuze uthole i-cardio engalingani, ukuqeqeshwa kwesisindo, nokwelula. Ngeke nje ushise amakholori amaningi, uzoziqeda ukukhuthazela kwakho, wenze konke okunye okusebenzayo kubonakale kulula kunanini ngaphambili. Akuyona ibhonasi embi.
> Imithombo
> Dalleck L, Van De Velde S. "Ukuthi Usizo Lwe-EPOC Lungakwazi Ukuxazulula Ubunzima Obunzima?" ACE Fitness.
> Laforgia J, Uyabona RT, Gore CJ. "Imiphumela yokuzivocavoca umzimba kanye nokuhlala isikhathi eside ngokweqile ukusetshenziswa kokusetshenziswa kwe-oxygen." I-Journal of Sports Sciences . 2006; 24 (12): 1247-1264.