I-spin entsha yokuqeqeshwa kwesikhashana
Ukuqeqeshwa kwe-interval manje kuyingxenye ye-lexicon yethu yokuzivocavoca, okuba enye yezindlela ezithandwa kakhulu ekusebenzeni. Akukhona kuphela ukuthi ungashisa ama-khalori amaningi esikhathini esifushane, ungabuye ukwandise ukukhuthazela kwakho ngokushesha ngokuqeqeshwa kwesikhashana kunezinye izinhlobo ze-cardio.
Sibone zonke izinhlobo zokusebenza kwesikhathi sokuphumula: Izikhathi ze-Aerobic , ezingase zifaneleke kakhulu kuWabasaqalayo, izikhathi eziningana ze-anaerobic, ezikuyisa emkhawulweni wakho kanye nokukhishwa kwamuva, ukuqeqeshwa kweTabata okubandakanya imizuzu emine yezikhathi zokubulala.
Ngayo yonke imisebenzi yokusebenza yesikhathi esitholakalayo, bonke abanezilinganiso ezihlukene zokusebenza nokuphumula, umbuzo uwukuthi: Ingabe kukhona ukuqeqeshwa okuhamba phambili okuhamba phambili ngaphandle? Iqembu elilodwa labacwaningi bacabanga ukuthi bathole ukuqeqeshwa okunjalo, lokho ababiza ngokuthi umqondo wokuqeqeshwa ka-10-20-30.
Okuyisisekelo 10-20-30
Umqondo wokuqeqesha u-10-20-30 uqobo wabagijimi futhi uvela kubaphenyi abafuna ukubona ukuthi bangathola yini ifomu eliqondile le-HIIT noma ubani angasebenzisa ukwandisa ukusebenza.
Esicwaningweni, abacwaningi bathatha iqembu elilodwa "labagijimi abaqeqeshwe ngokulinganisela" ababegijima ngamamayela angu-14 ngeviki futhi bawabeka emsebenzini wokuvala isikhala esiphezulu esivumelana nesisindo esincane esisebenza imizuzwana engu-30 (30% wezinga eliphezulu), ukugijima ngesivinini ngamasekhondi angu-20 (60% wamandla amakhulu) futhi ijubane eliphezulu ligijima imizuzwana engu-10 (90% wezinga eliphezulu).
Baphindaphinda lokhu ukulandelana kuka-10-20-30 kwemizuzu engu-5, ukubuyisela imizuzu emibili phakathi kwamakhilomitha angu-20 kuya ku-30, ngokuphumelelayo ukusika ukuqeqesha kwabo okujwayelekile ngamaphesenti angama-50.
Ekupheleni kwesifundo seviki ezingu-7, baqhathanisa imiphumela neqembu lokulawula, elaqhubeka ligijima cishe ngamamayela angu-14 ngesonto ngalinye futhi lithola ukuthi iqembu lesikhathi esithile likhulise izikhathi zabo ezingu-5K ngomzuzu owodwa kanti futhi kunciphisa ukucindezelwa kwegazi ne-cholesterol.
Lolu cwaningo luye lwadlalwa kakhulu ezweni lokuzivocavoca, nombuzo uwukuthi: Ingabe leli grayili elingcwele lokuqeqeshwa kwesikhashana?
Ucwaningo olulodwa alwanele ukuphendula lokho, kodwa ochwepheshe baxoxisana nalokho okushiwo, "Ingabe Abacwaningi Bathole I-Formula Ye-HIIT Efanele?" Njengalokhu kushayela i-HIIT ngoba:
- Kuyindlela ephumelelayo yokufaka ukuqeqeshwa okuphakeme okuphakathi kwesikhathi
- Ifakazela ukuthi kunezindlela eziningi zokuthuthukisa ukusebenza okungeyona nje ifane eyodwa-kufanelana-konke
- Kuyindlela ephumelelayo, elula ekwazi ukuzuza noma yiliphi izinga lokufaneleka, kungakhathaliseki ukuthi uqala noma umqeqeshi owaziwa kakhulu
- Ukuzivocavoca kuyaqhubeka, okusho ukuthi akukho sigaba sangempela sokuphumula. Abazivocavoca baya kusuka ekuphakameni okukhulu kuya ekujuleni, kodwa namanje bayaqhubeka behamba, okungaba isizathu esisodwa salokho kuthuthukiswa ekusebenzeni.
Esinye isazi esiphakamisela ukucwaninga sichaze ukuthi lolu hlobo lokuqeqesha lungase lungabi umqondo omuhle wabaqalayo futhi kukhona neminye imibuzo esadingeka iphendulwe.
Ngesinye, laba cwaningi bafunda kuphela abagijimi, ngakho asazi ukuthi le ndlela ingasebenza yini kwezinye izivivinyo ezifana nokuqeqeshwa kwamandla noma ezinye izinto ze-cardio. Kungaba nzima ukwenza lolu hlobo lokuqeqesha kumshini we-cardio, isibonelo, ngoba izikhathi zifushane kakhulu, awunaso isikhathi sokuthola isivinini sakho noma ukumelana ngokushesha ngokwanele.
Akukho futhi ubufakazi bokuthi lolu hlobo lokuqeqeshwa kwe-HIIT lungcono kunanoma yiluphi olunye uhlobo lokuqeqesha.
Isikhalazo sangempela salolu hlobo lokutadisha ukuthi kusikisela ukuthi singathola imiphumela eyengeziwe kulokho okubonakala sengathi yingxenye yesikhathi nesigamu somthwalo wokusebenza. Mhlawumbe abagijimi bangazuza kulokhu, ikakhulukazi abagijimi bezokuncintisana, kodwa kuthiwani ngokuzivocavoca okuvamile?
10-20-30 ezweni eliyiqiniso
Kuyini 10-20-30 okushoyo kulabo abazama nje ukuhlala bafanelekile? Lolu hlobo lokuqeqeshwa luyisithuluzi esisodwa nje ebhokisini lakho lamathuluzi wokusebenzisa ukuze ugcine umsebenzi wakho uphinde uzinselele ngezindlela ezintsha. Abaningi bethu bafaka ukuqeqeshwa kweTabata noma ezinye izinhlobo zokusebenza kwesikhathi noma ukujikeleza, ngakho-ke kungani kungabi 10-20-30?
Ukwenza lokho, thatha umsebenzi noma ukuzivocavoca uphinde uwaphule ube yizinyathelo ezintathu ezihlukene, inguqulo elula, inguqulo elinganisiwe, kanye ne-high intensity version.
Ngenxa ye-high intensity version, ufuna ukuphuma konke, ngokusheshisa futhi kunzima ngangokunokwenzeka. Ungasebenzisa izinkomba zenkokhelo zenhliziyo yakho , ukuhlolwa okubonakalayo , umshini wokushaya kwenhliziyo noma inhlanganisela yalezi zokuqapha amandla akho. Ezinye izibonelo:
- I- squat esheshayo (imizuzwana engu-30), i-squat jump (imizuzwana engu-20) ne-froggy gxuma (imizuzwana engu-10)
- I-jack low-jump jumping jack (imizuzwana engu-30), i-jumping jack ejwayelekile (imizuzwana engu-20) ne-plyo jack (imizuzwana engu-10)
- Okunye okungahambisani namasekhondi (amasekhondi angu-30), eceleni kwamaphaphu amacembe ngebhola le-med (imizuzwana engu-20) kanye ne-plyo lunge (imizuzwana engu-10)
Khetha ukuzivocavoca noma umsebenzi wakho, bese uphinda ingxenye ngayinye ephansi, elinganiselayo futhi ephakeme kakhulu engama-5 amaminithi, noma wenza izivivinyo ezifanayo noma ukuzivocavoca okuhlukile isikhathi ngasinye. Phumla ngamaminithi angu-2 bese uphinda imizuzu engu-20-30. Ungakhohlwa ukufudumala, ukupholisa phansi futhi welula ukuze wenze ukuphepha okuphelele, okuphelele.
Imithombo:
UGerard, J. "Ingabe Abacwaningi Bathole I-Formula Ye-HIIT Efanele?" Izindaba ze-ACE eziqinisekisiwe. Disemba, 2012.
I-Gunnarsson TP, i-Bangsbo J. I-Concept Training Training 10-20-30 ithuthukisa ukusebenza nePhrofayli yezeMpilo kulabo abagijimayo abaqeqeshiwe. J Appl Physiol. 2012 Jul; 113 (1): 16-24.