Yikuphi okungcono? Ukusebenza Okusheshayo Okuqhathaniswa Nokuqhathaniswa Nokusebenza Kwe-Long Cardio
Yikuphi okungcono - ukuqeqeshwa kwesikhashana esiphakeme kakhulu noma ukuvivinya umzimba? Ukuqeqeshwa kwesikhashana esiphakeme kakhulu (HITT) kungenye yezindlela eziphumelela kakhulu zokwakha ukuqina, ukuncipha kwesisindo ngisho nokuthuthukisa ukusebenza kwezemidlalo. Nakuba ngikholelwa kulezi zinzuzo ze-HITT , kubalulekile futhi ukukhumbula indima ende, ukukhuthazela ngokuzivocavoca umzimba kungadlala ngendlela yokuphila enempilo ehlanganisa ukuqina komzimba isikhathi eside.
Izinzuzo kanye Nemigomo Yokuqeqesha Okuphambene Nesikhundla Esiphezulu
Okufishane, ukusebenza okunamandla kuye kwaba yinkinga yokugcina impilo, futhi ukuqeqeshwa kwamaminithi angu-7 kuyisiphithiphithi sobubi bobuciko be-HIIT. Kulabo abangenaso isikhathi noma intshisekelo ekusebenzeni isikhathi eside sokukhuthazela, ukuqeqeshwa kwesikhashana kwaba yindlela enhle yokuthola izinto zokuzivocavoca futhi usenompilo ngaphezu kokuzivocavoca. Futhi nakuba kungekho mbuzo ukuthi i-HIIT iyindlela enhle yokwakha, ukuqina, ukulondoloza ukuqina, nokushisa amandla amaningi ngesikhathi esifushane, abantu abaningi banenkinga yokwenza lezi zikhathi zokuzikhandla eziphakeme ukuze kube namandla okuthola lawo izinzuzo.
Ngingumsekeli omkhulu wokuqeqeshwa kwesikhashana , kodwa nami ngingumdlali wangempela, futhi ngaphandle uma ungumdlali onzima, unomoya wokuncintisana, noma unomqeqeshi omkhulu noma umqeqeshi, kunzima kakhulu ukuziphoqa ukwenza konke ngezikhathi ezithile. Kunzima ngoba belimaza.
Kakhulu. Imilenze yakho izoshisa, futhi amapayipi akho ayokhamuluka njengoba ushaya umoya. Yilokho iphuzu, kodwa akuwona wonke umuntu. Udinga ukuba nesisekelo sokuqina futhi bese ushukumiseleka ukuphoqa ngaphesheya kwendawo yakho yokududuza ukuze uthole izinzuzo. Lokhu kuvame ukuthatha isikhathi nokuzijwayeza.
Ngesikhathi izikhathi zikhulu, nazo aziyona into kuphela.
I-HIIT, ngenkathi iphumelela kakhulu ekukhuliseni ukuqina, futhi ekusizeni ukunciphisa amafutha omzimba, akuyona into yokwenza nsuku zonke. Ukuqina okukhulu kangangokuthi uma kwenziwa kahle, uzodinga usuku noma amabili ukuze ululame ngokugcwele. Iningi labantu akufanele lenze ukuqeqeshwa kwe-HIIT ngaphezu kwezinsuku ezingu-2-3 ngesonto.
Kubuye kusize ukwengeza ezihlukahlukene emsebenzini wakho wokuzivocavoca nokuqeqesha okunye ukuhlanganisa futhi kufaka izinsuku ezincane zokukhuthazela okuqhubekayo. Ukuhlanganisa izinsuku ezinzima zokuphumula, izinsuku zokuqeqeshelwa ukukhuthazela okukhulu okulinganiselayo, nezinsuku ezingu-2-3 zokuqeqeshwa kwesisindo, zinganikeza uhlelo oluqeqeshwe kakhulu lokuqeqesha futhi zikhiqize imfanelo efanele.
I-HITT ne-Metabolism yakho
Izikhathi ezinamandla kakhulu zisebenzisa izindlela zamandla ezihluke kakhulu kunezo ezisetshenziswa ngesikhathi sokuzivocavoca eside, okuqhubekayo nokukhuthazela. Ukuqeqeshwa kokukhuthazela kubandakanya ngokuyinhloko indlela yokusebenzisa amandla e-aerobic ukuze kuguqulwe amafutha agcinwe amandla, okudinga inani eliningi le-oxygen. Ukuzivocavoca kwezinga lokuphakama okuphezulu kusetshenziswa kokubili i-aerobic kanye ne- anaerobic metabolism (glycolysis) ukusiza ukukhiqiza amandla anele ukufaka imizamo emikhulu. Phakathi ne-HIIT, umzimba usebenzisa i-glycogen ne- lactic acid ukuze ibe namandla.
Ucwaningo olwenziwe ku-HIIT lubonisa ukuthi ukusebenzisa lolu hlelo lombuso kubonakala sengathi lunalo lonke uhlu lwezinye izinzuzo, futhi abacwaningi abaningi bakholelwa ukuthi izinguquko ze-hormone ezenzeka ngesikhathi se-HIIT zenza amafutha asebenza kahle futhi asebenze emva kokuqeda umsebenzi.
Izinzuzo Zokuzivocavoca Ukukhuthazela
Nakuba kuyiqiniso ukuthi izikhathi zonke eziphuma phambili zikhulu ukukhiqiza izinga eliphezulu lokuzivocavoca ngesikhathi esincane, kubantu abaningi abakunzima ukukwenza, futhi bangase babe nomngcipheko ophezulu wokulimala kunokuba i-cardio ephuthumayo, eqinisiwe.
Uma kuziwa ekushiseni okukhulu kwekhalori, ukuhamba komsebenzi we- cardio eside, okuqhubekayo kungashisa kakhulu, noma ngaphezulu khalori ngaphezu kwesikhathi sonke sokuqeqesha kuneseshini yokuphumula esheshayo. Ngoba ukuqeqeshwa ukukhuthazela cishe ngo-60-70% VO2 Max kuhilela ngokuyinhloko i-aerobic energy metabolism, ungasebenzisa amahora amaningi, empeleni-ngaphandle kokukhathala. Ukusebenzisa kulokhu okuphansi kwenza umzimba usebenzise oksijini ukusiza ukuguqula amafutha amandla.
Yingakho ngezinye izikhathi kuthiwa yi- "fat-burn" zone .
Ukuze uhlale endaweni ye-aerobic , uzodinga ukuzivocavoca ezingeni eliphansi kunezinkathi ezinzima noma wehlisa uma uqala ukushaya umoya. Izindaba ezinhle mayelana nokusetshenziswa kwamagciwane e-aerobic ukuthi ukuhlinzekwa kwamafutha ( umzimba womzimba ) cishe kuphele, futhi ungasebenzisa amahora amaningi, usebenzisa ama-energy system. Ngenxa yalesi sizathu, izidingo zamandla ezithengiswayo ezisetshenziselwa isikhathi eside zamasondo we-cardio ngokuvamile zidlula ukuqeqeshwa kwesikhathi sokuvala isikhathi samaminithi angu-10-20.
Usuku olugcwele lokuhamba ngezinyawo, ukuhamba ngebhayisikili, ukuhamba ngezindiza ezingenqamuki noma ukuhamba ngezimoto kungashisa kalula amakholori angu-2000 noma ngaphezulu, kuye ngokuthi indawo omboze ngayo. Ngaphezu kwalokho, ngaleso sikhathi, uzovuna izinzuzo zokuba ngaphandle kwemvelo, nokuvula ukuphuma kuzo zonke izigajethi zansuku zonke kanye nezinkathazo ezivame kakhulu iningi lethu phakathi nesonto elijwayelekile.
Ezinye izizathu zokucabangela ukufaka ukuvivinya umzimba okude isikhathi eside esimisweni sakho kungenxa yokuthi imidlalo yakho idinga, noma nje ngoba uyayithanda. Uma ufuna ukwenza kahle emarathon, kufanele uqeqeshe umncintiswano. Into efanayo kunoma ubani ofuna ukuhamba ngamabhayisikili angu-100 ngosuku noma aqede i-Ironman Triathlon. Uma ufuna ukwenza kahle ngokukhuthazela izenzakalo, kufanele uqeqesha izenzakalo zokukhuthazela. Futhi abanye abantu bamane bethanda umuzwa abawuthola ngemva kwezinsuku ezinde zokuzivocavoca umzimba . Kuzo zonke lezi zizathu, ukuzivocavoca umzimba kuseyindlela enhle yokwakha ukuqina.
Ukulahleka Kwemvelo Nokubunjwa Kwemzimba
Uma unesithakazelo esikhulu ekuboneni izinguquko zomzimba , ukugxila ekuqeqeshweni kokumelana nokudla uma udla ukudla okuhlanzekile, okunempilo , kungase kube yikhiphelo elikhulu ekuphumeleleni, ikakhulukazi kubantu abakudala nabangaphezulu. Uma ufuna indlela elula, ephumelela kakhulu yokufinyelela ekubunjweni komzimba okulungile kuwe, landela ukudla okunempilo, yenza ukuphakama kwesisindo bese ukhetha uhlobo oluthile lokuzivocavoca kwenhliziyo oyithandayo-okufutshane, okuphazamiseka okukhulu noma i-cardio ende ende, ngoba noma kuzosiza ukukhiqiza izinguquko ekubunjweni komzimba
Umthombo
UMika Zuhl, MS, uLen Kravitz, Ph.D. HIIT Vs. Ukuqeqeshwa Okukhuthazela Okuqhubekayo: Impi Ye-Aerobic Titans, IDEA Fitness Journal, Umqulu 9, Inombolo 2. February 2012 [http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of -the-aerobic-titans]