Ukuqeqeshwa okunamandla kakhulu ngumsebenzi womzimba ezingeni eliphezulu lokusebenza elifaka amazinga aphezulu enhliziyo, ukuphefumula kanzima, imizwa yokukhathazeka, namazinga aphezulu okusetshenziswa kwe-oksijeni.
Ukuzivocavoca abaqeqeshi kanye nama-physologists ngezinye izikhathi basebenzisa 'isilinganiso sokuzikhandla' okufana neBorg Scale, esilinganisela imizwa yomuntu yokusebenza kanzima ngezinga lika 1-10 (futhi ngezinye izikhathi 1-20).
Okuyisishiyagalombili noma ayisishiyagalolunye kwabayishumi kuyoba namandla kakhulu, amandla amahlanu noma ayisithupha okulinganiselwe futhi amathathu noma amane, aphansi kakhulu. Kungakhathaliseki ukuthi ungakwazi ukukhuluma kahle noma hhayi ngenkathi usebenzisa umzimba kuyasetshenziswa njengesilinganiso sokuqina.
Noma kunjalo, ukuqeqesha okunamandla akuyona nje ukukala okuncane okuqeqeshwayo kwamazinga aphakeme enhliziyweni, kungahunyushwa ukuthi kufaka phakathi izikhathi ezithile. Isiqu se- FITT sokusebenza simelela Ukuvama, Ukuqina, Isikhathi, Uhlobo. Ukuqeqeshwa ku> 90% wezinga eliphezulu lenhliziyo imizuzu engu-20 yokuqeqeshwa okuphakathi (ukuphumula) ukuqeqeshwa okuphakeme kakhulu, kodwa ukugijima imizuzu engu-45, i-cardio-static-state car> 80% yenani eliphezulu lenhliziyo libuye liqeqeshwe ngokujulile kolunye uhlobo. Ukuqeqeshwa noma ukuqeqeshwa okuphakathi akuyona kuphela uhlobo lokuqeqesha okuphakeme. Uzobona ukuthi lokhu kunomthelela wokushiswa kwamafutha nokusetshenziswa kwamandla okusebenzisa amandla emva kwalokho.
Njengomthetho jikelele, i-HIT imelela ukuqeqeshwa okuphakeme kakhulu njengendlela yokuqeqeshwa kwesisindo eguquke eminyakeni yama-1970 no-80.
I-HIIT imelela isikhashana esiphakeme sokuqeqeshwa noma ukuqeqeshwa okuphakathi, isichazamazwi esibonisa umkhuba osemdala njengama-athletics kodwa uye waba nomuntu omusha njengento entsha kubaqeqeshi be-amateur ezikhathini zamuva. Landelela ukusebenza kokusebenza ngokuvamile ku-HIIT.
Ukuqeqeshwa Okuphakama Kwezinga eliphezulu (I-HIT)
Izimiso ezijwayelekile ze-HIT, njengoba isebenza ekuqeqesheni isisindo, zimi kanje:
- Ukuphindaphinda bese ubeka ngomthwalo ozoholela ekuhlulekeni kwemisipha ekupheleni kwesethi ngayinye. Lokhu kusho ukukhetha izisindo ezisindayo ngokuphindaphindiwe okuyi-8 kuya ku-12 okuphindaphindiwe komsebenzi ngamunye. Imisipha yakho kufanele izwe inzima ngokukhathala kanye ne-lactate ekupheleni kwesethi yakho.
- Ngenxa yokuphakama okuphakanyisiwe, abathandekayo be-HIT bathi amasethingi ambalwa adingekayo futhi ngakho-ke isikhathi esincane siyadingeka ekuzivocavoca ukwenza umzimba ogcwele umzimba nokufeza imiphumela engcono kakhulu ekusebenzeni okujwayelekile kwendabuko ehilela ukuqina okuncane kanye nokusetha okuningi.
Izindlela zokuzivocavoca ezidumile ezifana ne-CrossFit zilingisa lolu hlobo lokuqeqesha umzimba ngendlela ethile. Kodwa i-CrossFit iyinqubo yokukhubazeka jikelele; Ungenzi iphutha lokukholelwa ukuthi ungaba umgijimi webanga lokufunda noma umphili we-Olympic nge-CrossFit nezinhlelo ezifanayo. Ukuqeqeshwa okuphakeme kakhulu akuyona imilingo!
Ukuqeqeshwa Kwesikhawu Esiphezulu (I-HIIT)
Isibonelo se-HIIT sokuzivocavoca singase sibe nama-sprints angu-15 angama-70 amamitha angaphezulu kuka-90% okubonwa umzamo ngamasekhondi angu-60 aphumule phakathi. Ungase ube nokubala okungaphezulu futhi usebenzise umlingo wokushaya kwenhliziyo ukusebenza kumaphesenti wezinga eliphezulu lenhliziyo.
Ungase futhi ugijimele imizuzu engu-40 ngaphezulu kwezingu-80% ubuningi noma ufake izikhathi ze- fartlek ekusebenzeni kwakho.
I-Fartlek imifushane emifushane yokuhamba okuphakeme ngesikhathi sokusebenza kwe-cardio ende. Isibonelo, zonke izinyathelo ezingaba nguhhafu ungase ukwandise ijubane ngo-20% ngomzuzu owodwa. Ukuqeqeshwa okuphezulu kakhulu akugcini nje ngezikhathi ezincane .
Ukushiswa Kwe-Fat ne-Afterburn
Eminyakeni yamuva, kuye kwavela izifundo ezihlukahlukene ezibonisa ukukhombisa ukuthi ukuqeqeshwa kwe-HIIT, isitayela seTabata, kushisa amafutha amaningi kune-cardio esheshayo, ikakhulukazi, ngoba ngenxa yokwanda kwamafutha okuhamba emva kokuzivocavoca , owaziwa nangokuthi i-afterburn. Kulo lonke, lezi zifundo azilawulwa kahle; aziqhathanisi ukuqeqeshwa okuphakeme kakhulu nokuqeqeshwa kwe-aerobic kokujula okufanayo.
Ekugcineni, umsebenzi owenziwayo usengumgogodla oyinhloko, futhi ukugijima kwe-aerobic ku-75-80% izinga eliphezulu lenhliziyo ngamaminithi angu-30 noma ngaphezulu, kuyasebenza kakhulu ekushiseni kwamafutha.
Kufinyelela i-HIT ne-HIIT
Ukuqeqeshwa okuphakeme kakhulu kukuvumela ukuba wenze umsebenzi omningi ngesikhathi esifushane. Lokhu kungaba usizo kubantu abatasa abafuna ukuqina komzimba jikelele. Uhlangothi olungezansi ukuthi ukulimala okuningi kwenzeka ngezikhwepha eziphakeme kanye nokuqeqeshwa okuningi. Futhi, akuyona imilingo; usadinga ukucaciswa kwemicimbi efana ne-triathlon ne-marathon, okusho okuningi kwamamayela.
Ukuqina komzimba okuphakeme kuyatholakala uma usebenza kuzo zonke izindawo ezintathu: izisindo, i-cardio, nezikhathi ezithile. Ukuze ulahlekelwe isisindo, ukuhlanganisa izisindo ngokuzivocavoca kwe-aerobic kukusiza ukuba ugcine imisipha, enezinzuzo ezibonakalayo. Ukuqeqeshwa kwesikhashana kunikeza ukufaneleka komzimba we-anaerobic. Ngakho-ke, zonke ezintathu kufanele zenziwe.