Ukuthi Izikhathi Zingaphakamisa Kanjani Ukufaneleka Kwakho, Ukushiswa Kwe-Fat-Burning, nokuzijabulisa ku-Bike
Ah, izikhathi: Abantu bavame ukubathanda noma ukuzonda. Abathandi abafana nezinhlobonhlobo nobukhulu bezinselele, ezingakha amandla, amandla, isivinini, namandla phezu kwebhayisikili. Abazonda bacabanga ukuthi bangathanda ukugibela esimweni esifanele isikhathi eside, okuyinto enhle yokwakha ukukhuthazela kodwa lokho kungokwakho konke. Iqiniso liwukuthi kunezinkolelo eziningi ezingalungile mayelana nokugibela isikhathi, phakathi kwamabhayisikili asekhaya .
Lezi zinkolelo ezingalungile zihlobene kakhulu nezinhloso zokuqeqeshwa kwesikhashana, isimo sesikhathi, kanye nezinzuzo abazilethayo. Ake sibuke lokhu ngalunye.
Izinhloso
Okokuqala, abantu bavame ukungaqondakali ngalokho okushiwo imigomo ngemuva kokuqeqeshwa kwesikhashana. Okuyinhloko ukufaka izikhathi zokuhamba ngebhayisikili enkulu (nge gear esindayo noma ijubane elisheshayo) okwandisa inani labagibeli bezinhliziyo, elilandelwa izikhathi zokuvuselela okusebenzayo (ukwehlisa izinhliziyo zabo).
Okunye okungaqondakali ukuthi lezo zikhathi zihlale ziwu-aerobic lapho, empeleni, ukugibela kungabandakanya inhlanganisela yezikhathi ze-aerobic ne-anaerobic. Khumbula: Ngesikhathi sokuvinjelwa kwe-aerobic, indawo yakho ehlosiwe ngamaphesenti angama-60 kuya kwangu-80 wezinga eliphezulu lenhliziyo yakho (MHR) futhi umgomo ukwakha ukuqina komzimba nokukhuthazela; Ngokuphambene, ngesikhathi se-anaerobic, izinga lakho lenhliziyo lizoqhubekela kumaphesenti angama-80 kuya kwangu-92 wezinga eliphezulu lenhliziyo yakho, ukukusiza ukwakha amandla omzimba nokukhuthazela.
Ifomethi
Kukhona nokuhlukahluka nobude nokulinganisa kwezikhathi zokuqeqeshwa kwesikhashana. Ngamanye amazwi, isilinganiso somsebenzi wokusebenza isikhathi sokuphumula akuhlali ngaso sonke isikhathi. Ngenkathi kuvame ukuthi isilinganiso se-2: 1 somsebenzi siphinde siphumelele -kufana namasekhondi angu-90 womzamo onzima olandelwe imizuzwana engu-45 yokuthola kabusha-amanye amafomethi anezinga eli-1: 1 noma isilinganiso esingu-1: 2 noma isilinganiso esingu-1: 3 esiphakeme -kunamandla okwenyukayo esikhathini sokuphumula.
Izikhathi ze-aerobic zivame ukuhlala isikhathi eside futhi zenziwa ngamandla aphansi, isilinganiso sokusebenza se-1: 1, kanti izikhathi eziningana ze-anaerobic zivame ukuba mfushane ngoba zenziwa ngokugcwele (yingakho zilandelwa isikhathi sokuphumula eside).
Nakhu okungahle kubonakale ekusebenzeni kwamaminithi angu-45:
- Qala ngeminithi emihlanu yokufudumala (ukuhamba ngezinga elilinganiselayo emgwaqweni ophansi).
- Amaminithi amathathu: Engeza ukumelana futhi wenze ukugibela okunzima ngokulinganayo ukugibela emzamweni omkhulu (noma ijubane).
- Imizuzu emithathu: Yehlisa ukuphikisa kwakho emgwaqweni ongezansi bese uhamba kancane.
- Phinda izikhathi ezimbili.
- Imizuzwana engu-30: Yenza isikhathi sokuvinjelwa (ukufinyelela kuma-RPM angu-110) ngokumelene nokunqanda okulinganiselwe.
- Amasekhondi angu-30: Phonsa ngejubane elikhululekile (ukutakula okusebenzayo).
- Phinda izikhathi ezimbili.
- Amaminithi amabili: Engeza ukumelana futhi wenze ukukhuphuka okukhulu kokuma emzamweni omkhulu.
- Imizuzu emibili: Yehlisa ukuphikisa kwakho emgwaqweni ophansi futhi uhamba ngezinyawo ngenkathi uhlezi.
- Phinda izikhathi ezimbili.
- Imizuzwana engu-30: Hlala uphinde uhlanganyele ngesikhathi sokuvinjelwa (ama-RPM angu-110) ngokumelene nokumelana okulinganiselwe.
- Amasekhondi angu-30: Phonsa ngejubane elikhululekile (ukutakula okusebenzayo).
- Phinda kanye.
- Qeda ngephansi emaminithi amahlanu epholile.
Njengoba ukuqeqeshwa kwesikhashana esiphezulu (HIIT) kuhamba ngebhayisikili yangaphakathi , izikhathi ezinzima zivame ukuba zikhulu kakhulu (ukukhishwa kwamandla okuphezulu), kulandelwa ukuphumula okusebenzayo ku-1: 1 isilinganiso.
Ngokuqeqeshwa kwesitayela se-Tabata, isikhathi sokusebenza nokuphumula kufushane futhi isilinganiso sihlukile, futhi: Ukuzama ukuphuma konke kungase kuthathe amasekhondi angu-20, kulandelwe ukubuyiswa kwesigamu se-10 (isilinganiso se-2: 1). Lezi zindlela zokusebenza ngezikhathi zivame ukuba mfushane-ngomyalelo wemaminithi angu-20 kuya kwangu-25, esikhundleni semaminithi angu-45 kuya kwangu-60.
I-Perks
Ukuqeqeshwa kwesikhashana akuvumela nje ukuthi uthuthukise amandla akho aerobic ne-anaerobic, kodwa futhi kuthuthukisa ukuqina kwakho-futhi kwenza konke lokhu ngokushesha kunezinye izinhlobo zokuqeqesha. Ngomqondo othile, ukuqeqeshwa kwesikhashana umzimba wakho ukuba ulungele ukuhamba kahle: Ngokufaka inselele inhliziyo yakho, amaphaphu, imisipha, nengqondo ngezikhathi ezinzima, kulandelwa izikhathi zokuphumula, lolu hlobo lokuqeqesha lusiza ushise ama-calories ngokushesha futhi uhlale unqabile ukukhathala kunokuba ungathanda uma uhamba ngesivinini esisheshayo, esilinganiselwe.
Kodwa izinhlobo ezahlukene zezikhathi zingaletha izinzuzo ezahlukene. Isibonelo, isifundo se-2016 esivela eCalifornia State University-San Marcos sithole ukuthi abantu bashisa amakholori amaningi kakhulu futhi babika amazinga aphansi okuzivocavoca ngesikhathi sokuqeqeshwa kwesikhatsi esiphakeme (ukwenza 8 amaminithi okuhamba ngebhayisikili ngamaphesenti angama-85 wamaphesenti angu-watts) ngaphezu kwesikhathi ukuqeqeshwa kwe-sprint interval (izinhlamvu ezingu-8 zamasekhondi angu-30 ebhayisikili emzamweni omkhulu). Phakathi naleso sikhathi, ukubuyekezwa kocwaningo lwango-2011 kwaze kwathola ukuthi ukuvivinya umzimba okukhulu kakhulu kuholela ekunciphiseni okukhulu kwamafutha emzimbeni, kanye namafutha angaphansi kwesikhumba, kunezinye izinhlobo zokuzivocavoca kwe-aerobic.
Cabanga ngalezi zizathu ezinhle kakhulu zokufaka ukuqeqeshwa kwesikhashana emisebenzini yakho yokuhamba ngebhayisikili, ikakhulukazi uma uzama ukunciphisa, ukuqinisa amandla akho, noma ukuthuthukisa ukuqina komzimba wakho. Umzimba wakho uyozuza kuzo zonke izindlela.
Imithombo:
Umkhandlu waseMelika Wokuzivocavoca. "Ama-Fit Facts: Ukuqeqeshwa Kwesikhashana."
I-American College of Sports Medicine. 2014. "Ukuqeqeshwa Okuphambene Nesikhundla Esiphezulu."
Umbhalo Wokukhuluphala. 2010 Novemba 24; 868305. "Ukuzivocavoca Okuphezulu Okungaxhunyiwe Kwemvelo Nokulahlekelwa Kwamafutha.