Uhlelo lwe-HIIT lushisa amafutha ngokushesha ukuze kukusize unciphise
Abasebenzisa i-Smart basebenzise ukusebenza kwe-interval high-speed ukulahlekelwa isisindo . Kungani? Ngenxa yokuthi ukuqeqeshwa kwesikhashana esiphakeme (okubizwa nangokuthi i-HIT noma i-HIIT) isebenza ngempela uma ufuna ukunciphisa. Ngisho nabacwaningi besayensi bathole ukuthi ukuqeqeshwa kwe-HIT yokulahlekelwa isisindo kusebenza ngempela.
Kodwa lesi sitayela sokuqeqeshwa kwesikhashana esifanele kufanele simiswe ngendlela efanele. Ingabe kufanele uqashe umqeqeshi ukusetha ukuqeqeshwa?
Cha. Ungaba ngumqeqeshi wakho siqu futhi usethe uhlelo oluzokusiza ukuba ulahlekelwe isisindo futhi ushintshe ukwakheka komzimba wakho ngesikhathi. Nansi indlela.
Setha Uhlelo lwakho lwe-HIIT lokulahlekelwa kwesisindo
Ngaphambi kokuba uqale uhlelo lokuzivocavoca olubandakanya umsebenzi omkhulu, kufanele uqiniseke ukuthi unempilo ngokwanele yokwenza umsebenzi onamandla . Uzosebenza kanzima, ngakho hlola nodokotela wakho ukuze uqiniseke ukuthi uphilile.
Okulandelayo, udinga ukufaka uhlelo lwakho lokuphumula lokuphumula ngesikhathi esimisiwe sokwenza umsebenzi . Lokhu kusho ukuthi kufanele uphumule kahle ukuya emsebenzini futhi uzodinga usuku lokutakula (hhayi usuku lokuphumula!) Emva kwalokho. Ungalokothi wenze emuva emuva kokusebenza kwe-HIIT ukuze ulahlekelwe isisindo. Yikholelwa noma cha, lokhu kungenza uhlelo lonke lokulahlekelwa kwesisindo lusebenze kancane.
Okokugcina, kuzodingeka uhlome isitophuwashi kanye neminye indlela yokuqapha amandla okusebenza kwakho . I-monitor rate yenhliziyo isebenza kangcono.
Uma ungenayo i-monitor, ungasebenzisa ukuzama ukuqonda noma uthathe umshini wakho ngesandla.
Isikhathi sokusebenza sokuHlala kwesisindo
Izikhathi ziyisikhathi esifushane. Uma wenza ukuqeqeshwa kwesikhashana wena wesikhathi esifushane sokusebenza kanzima ngezikhathi ezincane zomsebenzi olula. Umjikelezo womsebenzi / ukuphumula uphindwa izikhathi eziningana ngesikhathi sokuqeqeshwa okuphumula.
Abacwaningi abaye bafunda ukusebenza okunamandla kakhulu baye basebenzisa ubude obude bekhathi futhi bafumene impumelelo ngezinhlobo ezahlukene zokuphumula. Ezingxenyeni ezimbalwa zamuva, ukuzivivinya umzimba kusetshenziselwa isikhathi sokusebenza okwenzeka emizuzu emibili, kulandelwa ukuphumula okuhlala isikhathi eside imizuzu emithathu. Umjikelezo waphindwa izikhathi ezinhlanu.
- 2 imizuzu kanzima, bese uhlala emaminithini amathathu ukuphumula okusebenzayo x 5 imijikelezo
Ungalungisa izikhathi zakho uma kunesidingo. Ukubusa okujwayelekile kwesithupha kuyisifushane isikhathi sokuphumula , kufanele kube nzima kakhulu. Kodwa khumbula ukuthi ukuqina kuyisihluthulelo, hhayi isikhathi. Ngakho, izikhathi ezinde akuzona kangcono ngoba awukwazi ukusebenza kanzima imizuzu emihlanu ngangokunokwenzeka ngamasekhondi angu-20.
Qedela ukuqeqeshwa kwe-HIIT ukuze unciphise isisindo
Uma usukhethile isikhathi sakho sokuphakama nesimiso sokusebenza, sekuyisikhathi sokuqala ukusebenza. Khetha umsebenzi oyintandokazi wakho wokuzivocavoca; cishe noma yini esebenzayo. Uma ungumgijimi, ungase uqedele ukuqeqeshwa kwakho kumzila wendawo we-sprint. Uma ujabulela ukuhamba ngebhayisikili , ungenza ukuqeqeshwa kwebhayisikili ngesikhathi sokulahlekelwa kwesisindo. Ungenza izikhathi ezinyathelweni ezitebhisini, ngezintambo zokugwedla noma ngisho nokudansa endaweni! Okubaluleke kakhulu kunemodi.
Qinisekisa ukuthi uqala ukuqeqeshwa kwesikhashana sakho ngomshini wokushisa wombuso ongu-7-10.
Kungumqondo omuhle ukwenza inguqulo encane kakhulu kunoma yini umsebenzi oyikhethile ekusebenzeni. Uma uzobe usebenza ngezikhathi zokugijima , isibonelo, ukufudumala kwakho kuzoba nokugijima okulula noma ukuhamba okusheshayo .
Isampula yokuhlola ibonakala kanje:
Ukufudumala: imizuzu engu-10
Izikhathi:
Imizuzu engu-2 @ 85-90% yenani lezinhliziyo ezinkulu (ukusebenza kanzima kakhulu)
Imaminithi emi-3 @ 60% yenani eliphezulu lenhliziyo (ukukhanya komsebenzi wokukhanya)
Amaminithi angu-2 @ 85-90% yenani le-max
Imizuzu engu-3 @ 60% yenani lezinhliziyo eziphezulu
Amaminithi angu-2 @ 85-90% yenani le-max
Imizuzu engu-3 @ 60% yenani lezinhliziyo eziphezulu
Amaminithi angu-2 @ 85-90% yenani le-max
Imizuzu engu-3 @ 60% yenani lezinhliziyo eziphezulu
Amaminithi angu-2 @ 85-90% yenani le-max
Imizuzu engu-3 @ 60% yenani lezinhliziyo eziphezulu
Ingqikithi: imizuzu engu-25
Yehlisa phansi: imizuzu engu-10
Ingqikithi yokuchitha isikhathi: imizuzu engu-45
HIIT Isisindo Sokulahlekelwa Uhlelo Lokusebenza
Ukubuyekezwa kwezinhlelo zokuqeqeshwa kwesikhashana kwatholakala ukuthi abaqeqeshi abaningi basebenzise uhlelo lokuqeqesha isikhawu esiphezulu kumakhasimende abo amasonto amabili kuya kwangu-16 ukuze babone ukulahlekelwa kwamafutha nokunyuka komzimba osindayo. Iningi lezinhlelo zokulahleka kwesisindo se-HIIT lagcina amaviki ayisishiyagalombili.
Njengoba uqhubeka ngokusebenzisa uhlelo lwakho lokuqeqeshwa kwesikhathi , qiniseka ukuthi udla amaprotheni anele ukusiza umzimba wakho ukushisa amakholori bese wenza imisipha ngokuzivocavoca ngalunye. Ukulandela ukudla okunobungane kwe-HIIT kuzokusiza ukuthi ubone imiphumela ngokushesha. Futhi khumbula ukuthi ukuvumelana kuyingxenye ebaluleke kunayo yonke uhlelo lokulahlekelwa kwesisindo. Uma unamathela kuso, uzobona izinga lakho lokuzivocavoca lithuthuke futhi umzimba wakho uguquke ube ngcono.
Imithombo:
UStephen H. Boutcher. "Ukuzivocavoca Okuphezulu Okungapheliyo Nokulahlekelwa Kwamafutha." Journal of Obesity Okthoba 2010.
P Boudou, E Sobngwi, F Mauvais-Jarvis, P Vexiau noJF Gautier. "Ukungafani kokushintsha kokuvivinya umzimba ngokweqile kumazinga adiponectin naphezu kokunciphisa kwesisu kwesisu nokuphuculiswa kwe-insulin ukuzwela kohlobo lwesibili lwesilisa sikashukela." I-European Journal of Endocrinology November 2003.