Kungakhathaliseki ukuthi umgomo wakho ukulahlekelwa isisindo noma ukulungele, i- cardio iyisici esibalulekile esimisweni sakho sokuzivocavoca. Uyazi ukuthi i-cardio yilapho ushisa khona amakholori amaningi ngesikhathi esisodwa futhi, hhayi kuphela lokho, ukusebenza kwe-cardio kuqinisa inhliziyo yakho, amaphaphu, nemisipha osebenzayo.
Lapho siqala ukuthola izinzuzo ze-cardio, ukuqeqeshwa kombuso okuqhubekayo kwakuvamile.
Uzophuma ngaphandle ukuze uhambe noma ugijime noma uthinte isiteji sokubhala, futhi, kungenzeka ukuthi uzohlala ngokulinganisela okulinganiselayo kuwo wonke umsebenzi.
Eminyakeni yamuva, lokho kuye kwashintsha ngokuphawulekayo. Ukuqeqeshwa okuphakanyisiwe okuphezulu (HIIT) manje kuyithikithi elishisayo. Lokhu kusebenza kuhilela ukushintsha ukuqina , ukusebenza kanzima ngezikhathi ezithile kulo lonke isimiso.
Lezi zikhathi ezincane zokuzivocavoca, ezisebenza kakhulu zikhuphula imiphumela yakho ngenkathi unciphisa isikhathi osichitha ukuba usebenze.
Lokho kuzwakala kuhle, kodwa ingabe i-HIIT ingcono ngempela kune-cardio yesimo esisheshayo? Yikuphi okumele ugxile kukho uma uzama ukunciphisa isisindo bese ulungele? Okubaluleke nakakhulu, ungakujabulela yini ukusebenza kwakho uma usebenza ngamandla kangaka?
Okuyisisekelo se-HIIT
I-HIIT ihilela ukuxosha umzimba wakho ngaphandle kwendawo yayo yokududuza noma yikuphi kusuka emizuzwini emi-5 kuya kwemizuzu engu-8, kuye ngokuthi umsebenzi owenzayo.
Umqondo uwukusebenza ngamaphesenti angaba ngu-80 kuya kwangu-95 wezinga eliphezulu lenhliziyo yakho uma uqapha izinkomba zenhliziyo yakho ezibhekiswe kuzo , noma izinga 9 kuya ku-10 kulokhu ishadi lokuzikhandla elibonakalayo , futhi liyaziwa njengezinga lakho lokuzikhandla okubonwayo (i-RPE ).
Umsebenzi ngamunye usetshenziswe yisikhathi sokutakula esingasifushane, ubude obufanayo, noma isikhathi eside kunomsebenzi obekiwe. Kulesi sikhathi, uthola izinga lokushaya kwenhliziyo yakho cishe ngezinga lika-3 kuya kwezingu-4 okuzikhandlayo. Wena ukuhamba ngezikhathi ezinemizuzu engu-20 kuya kwezingu-60, kuye ngokuthi izinga lakho lokuzivocavoca, izinkinga zesikhathi, nemigomo.
I-Pros and Cons of HIIT
I-HIIT inezinzuzo eziningi, kufaka phakathi:
- Ukusebenza okuthuthukisiwe: Ucwaningo olunye luye lwabonisa ukuthi, ngenkathi ukuqeqeshwa kombuso okuqhubekayo intela uhlelo lwe-aerobic, ukusebenza kwe-HIIT kungakhuthaza kokubili uhlelo lwe-aerobic kanye ne- anaerobic . Lokho kusho ukuthi umzimba wakho unamandla kakhulu futhi wenza ngcono kuwo wonke umsebenzi wakho, akunandaba ukuthi ungubani.
- Yenza ngcono ukuzwela kwe-insulini: Ukuzwela kwe- insulini kubhekisela ekutheni umzimba wakho ubuhlungu kangakanani imiphumela ye-insulin. Uma umzimba wakho uzwela kakhulu yi-insulin, umzimba wakho awudinga ukuthi i-insulin ibe namazinga egazini egazini legazi. Ngokuzivocavoca, lokho kusho ukuthi i-HIIT yakho ingasiza imisipha yakho yokusebenzisa i-glucose ukuze ifakwe kahle kakhulu.
- Kukusiza ukuthi ushise amakholori amaningi usuku lonke Elinye lezinzuzo ezinhle kakhulu ze-HIIT ukuthi zingaki ama-khalori umzimba wakho oshisayo ngemva kokuzivocavoca kwakho ukuze uthole uhlelo lwakho lubuyele lapho lusekuqaleni. Lokhu kubizwa nangokuthi i-post-exercise ukusetshenziswa oksijini (EPOC), noma i- afterburn yakho. Ukusebenza kanzima ngesikhathi sokuzivocavoca kwakho, isikhathi eside kuthatha umzimba wakho ukuba ubuyele emuva evamile, okusho ukuthi uzoshisa ama-khalori angaphezulu kwehora noma ngaphezulu emva kokuzivocavoca kwakho.
- Kukusiza ukuthi ushise amafutha amaningi esiswini: Ngisho nezindaba ezingcono ukuthi ukucwaninga kubonisa ukuthi i-HIIT ingase iphumelele kakhulu ekunciphiseni amafutha esiswini kunezinye izinhlobo zokuzivocavoca.
- Ithuthukisa impilo yakho: i- HIIT ingasiza ukuncipha kwengcindezi yegazi futhi uthuthukise impilo yakho yezempilo .
- Ukusebenza okufishane: Ngenxa yokuthi usebenza kanzima, uthola izinzuzo zokuqeqesha ngesikhathi esingaphansi kunalokho ongakufunda kusukela esikhathini esisheshayo, isikhathi eside sokusebenza. Ucwaningo olulodwa olwanyatheliswa kuyi -Journal of Sports Science and Medicine lubonise ukuthi njengoba imizuzu embalwa nje emizuzu eyishumi ngesonto ingenza umzimba wakho uphumelele ngokwengeziwe ekukhipheni i-oxygen emzimbeni wakho kanye nokuthuthukisa impilo yakho yemetabilise.
Ngakolunye uhlangothi, i-HIIT inezinselele ezithile, kufaka phakathi:
- Kungaba nzima kakhulu: Ngenkathi ungakwazi ukuguqula ukusebenza ukuze uvumelane nezinga lakho lokuzivocavoca, umqondo uwukude uhambe endaweni yakho yokududuza ngangokunokwenzeka.
- Akuyona into eyenziwa ngabaqalayo: Uma uvela endleleni yokuphila engaphezulu, i-HIIT cishe akuyona indawo ofuna ukuyiqala. Kufanele wakhe isisekelo esiqinile se-cardio eyisisekelo ngaphambi kokuzama i-HIIT.
- Ingozi ekhulayo yokulimala: Ukuzivocavoca kakhulu okufana ne-sprints, i- plyometrics noma i-jumps ivela engozini yokulimala uma umzimba wakho ungakulungele ukuhamba okunjalo.
- Kungabangela ukuthukuthela noma ukuxoshwa ngokweqile: I-HIIT eningi kakhulu imbi kuwe njengoba ungenzi lutho nhlobo. Ochwepheshe batusa ukusebenza oku-1-2 kwe-HIIT ngesonto ukugwema ukudlula .
I-Examples ye-HIIT Workout
Ukusebenza kwe-HIIT kungasethwa ngezindlela ezihlukahlukene. Isibonelo, ukusebenza kwe-Tabata kuhilela ukusebenza kanzima imizuzwana engu-20 ngemizuzwana engu-10 kuphela yokuphumula. Uphinda njalo ngokuphindaphindiwe amaminithi angu-4, njengalokhu kusebenza kwe-cardio ye-Tabata .
Ungaphinda usebenze ngesikhashana somsebenzi omude, njengomsebenzi ophezulu wokusebenza kwamasekhondi angu-40 nokuthola imizuzwana engu-20, njengalokhu kusetshenziselwa ukuvivinya ukuphakama okukhulu kwe-40-20 .
Ukunciphisa izikhathi zokutakula, kunzima ukuqeqeshwa ngoba awukakulungeli ngokuphelele umsebenzi olandelayo.
Ukuzivocavoca okulandelayo kuhlanganisa ukuphakama okuhlukahlukene , imithwalo ephezulu ye-cardio umzimba kanye nomsebenzi woku-1: 1 wokuphumula isilinganiso.
Lokho kusho ukuthi umsebenzi wakho usetha futhi uhlezi ukubeka isikhathi esifanayo. Umqondo uwukuqhubeka, njengoba nje ukhululeka ekupheleni komsebenzi, noma ngabe uzizwa uhlaziyekile noma uzizwa ungenakukwazi ukubamba umoya, kufanele uthathe amakhefu amaningi.
| Isikhathi | Ukuzivocavoca | I-RPE |
| 5 iminithi | Ukufudumala nge-cardio elula yokukhanya. Ungahamba noma wenze izivivinyo ezilula ezifana nesinyathelo sokuthinta nokuphakama kwamadolo. | 4-5 |
| 30 sec | Plyo jacks | 8 |
| 30 sec | Hamba endaweni | 4 |
| 30 sec | Amapayipi amapulisi | 8 |
| 30 sec | Hamba endaweni noma isinyathelo sokuthinta | 4 |
| 30 sec | I-Squat ihamba | 8 |
| 30 sec | Hamba endaweni noma isinyathelo sokuthinta | 4 |
| 30 sec | Ama-Burpe | 9 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 30 sec | I-jacking jacks | 8 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 30 sec | Ukugijima ngamadolo aphakeme | 8-9 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 30 sec | Gxuma isikhathi eside | 9 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 30 sec | Ama-skaters okusheshayo | 9 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 30 sec | Ihlangothini lamapayipi okuqaqa ohlangothini | 9 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 30 sec | Abagibeli bezintaba | 9 |
| 30 sec | Mashi noma isinyathelo sokuthinta | 4 |
| 5 iminithi | Khuphuka phansi bese ulula | 4 |
| Ingqikithi yesikhathi sokusebenza: imizuzu engu-20 | ||
I-Steady State Cardio
Isimo esiqinile noma ukulinganisela kwe-cardio yilokho abaningi bethu asetshenziselwa khona. Lokhu kuhilela ukuzivocavoca ngesivinini esivumelanayo kanye nesilinganiso sokuqina komsebenzi wonke. Lokho kungaba cishe ezingeni lesine kuya kwezingu-5 ekucaleni kwezinga lokuzikhandla.
Umqondo uwukusebenza ezingeni lapho ungakhuluma khona mhlawumbe nje nobunzima obuncane.
I-Pros and Cons ye-Steady State Training
Ukuqeqeshwa kombuso okuzinzile nakho kunezinzuzo ezinjenge:
- Ukucindezeleka okuncane ohlelweni lwe-cardiorespiratory: Ngenxa yokuthi usebenza ngendlela ephansi, ungathuthukisa ukukhuthazela kwakho ngaphandle kokucindezeleka kakhulu enhliziyweni nasemzimbeni njengomzimba ophezulu wokuvivinya umzimba.
- Ukukhuthazela okuqhubekayo : Ukuzivocavoca isikhathi eside kukusiza ukuba wakhe ukukhuthazela, kokubili enhliziyweni yakho nasemisipha yakho.
- Impilo ethuthukisiwe: Njenge-HIIT, i-cardio yenza inhliziyo yakho iphumelele, ukuthola i-oxygen emisipha ngokushesha. I-static state cardio iphinde ikwehlise ukucindezeleka kwegazi, inciphise ukucindezeleka nokukhathazeka futhi, kanye nokudla okunempilo, kungakusiza ukuba ulahlekelwe isisindo.
- Ukuvuselela okusheshayo: Ngenxa yokuthi ubeka ukucindezeleka okuncane enhliziyweni nasemzimbeni wakho, uthola ngokushesha futhi ungase ufunde umzimba ngosuku olulandelayo ngaphandle kwenkinga.
- Ithuthukisa ikhono lomzimba wakho lokusebenzisa amafutha: Uma usebenza ngamandla, umthamo wakho ungumthombo wakho wokushisa. Ukuhlala kuleso sikhundla kukuvumela ukuba ulondoloze lezo zitolo ze-glycogen ukuze usebenze ngokuphakeme kakhulu. Lokhu akusho ukuthi ushisa amafutha amaningi , nje ukuthi umzimba wakho ungcono ekusebenziseni amafutha okushisa.
- Ukwandisa imisipha ye-muscle-slow-twitch: I- slowly fwitch muscle fibers iyasebenza kakhulu ekusebenziseni i-oksijeni ukwenza amandla, ngakho-ke ungahamba isikhathi eside. Lokhu kuthuthukisa umzimba wakho we- aerobic , okungukuthi, ukuthi umzimba wakho wenza kanjani amandla.
- Okujabulisayo nakakhulu: Ingxenye yesizathu esiyibambelela ekuzivocavocavoca ngoba, ngezinga elithile, siyayithanda. Noma okungenani singakubekezelela. Kungcono kakhulu ukusebenza ezingeni eliphansi kakhulu kunezinga eliphezulu kakhulu. Ezinye izivivinyo zingase ziyeke ngisho nangemva kokuvivinya umzimba okukhulu ngoba kungakhululekile.
Ezinye zezinkinga zokuqeqeshwa kombuso okuqhubekayo zihlanganisa:
- Isikhathi sesikhathi: Uma uzama ukunciphisa isisindo, kufanele usebenze isikhathi esiningi uma ufuna ukushisa amakholori anele.
- Ingozi yokulimala ngokweqile: Ukwenza okufanayo ngokuphindaphindiwe kungabangela ukulimala okuphindaphindiwe kokulimala ngaphandle kokuthi wenze okuningi ukuqeqesha .
- Isibongo: Akuwona wonke umuntu oqedwa isikhathi eside, ukusebenza okuphuthumayo, ikakhulukazi uma isimo sezulu sibi futhi kufanele ufunde ngesithuthuthu, ibhayisikili noma enye imishini ye-cardio. Lolu hlobo lokuzivocavoca lungase luzizwe luhle futhi lunzima uma uyenza ngaso sonke isikhathi.
- Isisindo sokulahlekelwa kwesisindo: Ukwenza umsebenzi we-cardio ohlala njalo ngaphandle kokushintsha izinto kungaholela etafuleni . Udinga ukufaka inselelo emzimbeni wakho ngemisebenzi emisha nehlukile ukuze ukwazi ukushintsha njalo futhi akhule.
Kufanele Uyenze HIIT, Steady State, noma Bobabili?
Ngakho konke lokho engqondweni, yikuphi okulungile kuwe? Impendulo ixhomeke kakhulu ezingeni lakho lokuzivocavoca nemigomo ngaphezu kwanoma yini enye. Futhi ugcine engqondweni ukuthi ochwepheshe abaphakamisi ukwenza i-HIIT ngaphezulu kabili kuya kathathu ngesonto.
Ngubani okufanele azame i-HIIT?
- Uyisisindo sokuzivocavoca ukhululeke ngokuzivocavoca okukhulu .
- Ufuna ukugxila kokulahlekelwa isisindo nokushisa ama-khalori amaningi kokubili nangemva kokusebenza kwakho.
- Ufuna ukusebenza okufishane ngenxa yokuphila okumatasa.
- Ufuna ukusebenza okuhlangene nokuzivocavoca okuhlukene nokuzimisela ukugcina izinto ezithakazelisayo.
- Ufuna ukwakha ukukhuthazela masinyane.
Ubani Ongabambelela Ngombuso Oqinile?
- Abaqalayo noma noma ubani obuya emuva kokuzivocavoca isikhathi eside.
- Noma ubani ongeke enze ukuvivinya umzimba okuphezulu noma angathandi ukusebenza ematheni aphakeme kakhulu.
- Omunye uqeqesha umncintiswano wokukhuthazela, njengengxenye ye -marathon noma i-marathon, nakuba ungenza umsebenzi ophakeme kakhulu ngokuya ngohlelo lokuqeqesha olulandelayo.
- Noma ubani oye watshelwa ukuba agweme ukuzivocavoca okukhulu kakhulu udokotela.
Okuhle kunazo zombili zomhlaba
Ezweni eliphelele, uzobe nomunye umxube kokubili isimo esiqinile kanye ne-HIIT . Kwabaqalayo, ungakwazi empeleni ukwakha ukukhuthazela kwakho nokuqinisa ukuqeqeshwa kwe-HIIT ngokuqala ngokuqeqeshwa kwe-aerobic.
Lokho kuhilela ukuguqula amandla akho okwanele ukukucindezela ngaphandle kwendawo yakho yokududuza, kodwa hhayi kude kakhulu ukuthi ukhululekile noma uphefumula. Ukuqeqeshwa kokuqala kwesikhathi sokuqala kuyindawo enhle ukuqala.
Njengoba uqhuba, ungaqala ukwandisa ukuphakama kwezikhathi zakho kusukela ngesonto kuya kwesonto.
Esinye isihluthulelo sokusebenza kuze kufike ku-HIIT singaguquguquki. Ukwenza i-cardio njalo ukuthi wakha kanjani isisekelo esizokuvumela ukuthi usebenze kanzima futhi uthole okuningi ekusebenzeni kwakho.
Isampula HIIT / Stead State Cardio Schedule
Usuku 1: ukuqeqeshwa kwesikhashana sokuphumula kwe-sprint
Usuku lwesibili: ukuqeqeshwa kwe-cardio yokukhuthazela kwemizuzu engu-40
Usuku lwesithathu : Ukuphumula noma umsebenzi olula
Usuku 4: inselele ye-Tabata ye-cardio yamaminithi angu-25
Usuku lwesi-5: 30 noma ngaphezulu kwamaminithi we-cardio elinganisiwe, njengokuhamba, ukugijima, ibhayisikili, njll.
Usuku 6: Ukuphumula noma umsebenzi olula
Usuku lwama-7: i -cardio ye-aerobic yamaminithi angu-30 noma ukuphumula
> Imithombo:
> CF, Farland CV, Guidotti F. Imiphumela ye-High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. Journal of Science Science & Medicine . 201ADAD; 14 (4): 747-755.
> Boutcher SH. Ukuzivocavoca okuphezulu okungekho emphakathini nokulahlekelwa kwamafutha. Umbhalo Wokukhuluphala . 2011; 2011: 1-10. i-doi: 10.1155 / 2011/868305.
> Pearson SJ. Ukuqeqeshwa Okuphakeme Kwesisindo Esiphakeme Esiphezulu Ukuqeqesha Okuqhubekayo Okuqhubekayo Ekuphathweni Kwezifo Zomzimba We-Metabolic. I-MOJ Anatomy & Physiology . 2015; 1 (5). i-doi: 10.15406 / mojap.2015.01.00027.