Konke Okudingeka Ukwazi Ngokuqeqeshwa Kwesikhashana

Kukhona indlela engcono yokwandisa ukuqina komzimba: Ukuqeqeshwa kwesikhashana . Ukuqeqeshwa kukahulumeni okunamandla kunendawo yayo kunoma yisiphi isimiso sokuqeqeshwa, kodwa umthamo wokuqeqeshwa kwesikhashana ungaba yilokho okudingayo ukuze uvuselele ukusebenza kwakho futhi ukhulise impilo yakho.

Abagijimi bebelokhu besebenzisa ukuqeqeshwa kwesikhashana iminyaka yokwandisa ukusebenza, kodwa akudingeki ukuba ube ngumdlali we-elite ukuze uthole izinzuzo ekuqeqesheni kwakho.

Kuyini Ukuqeqeshwa Kwesikhashana?

Ngokungafani nokuhlala ngesilinganiso esifanayo noma ukuqina phakathi kwe- cardio , ukuqeqeshwa kwesikhashana kuhilela ukushintshana izingxenye zokuzivocavoca kakhulu ngezikhathi zokuphumula. Lokhu kukuvumela ukuthi usebenze okuningi esikhathini esifushane futhi ukhululekile kakhulu kunokuba usebenzise wonke umshini wokuzivocavoca ngamandla.

Enye inhlanganisela ukuthi isebenza kuzo zonke izinhlobo zokuzivocavoca. Kwabaqalayo, izinkathi ze-aerobic zinikeza indlela ephephile futhi ekhululekile yokuphuma endaweni yokududuza futhi, ngezikhathi ezivuthiwe, izikhathi eziningana ze-anaerobic zenza ukwenza umsebenzi kube nzima kakhulu futhi kuphumelele. Kuye kwaboniswa ukuthuthukisa iziguli ezine-COPD nesifo se-metabolic syndrome.

Isihluthulelo ukudala ukusebenza okuhambisana nalokho ongayisingatha nokuthi yini oyifunayo kusuka ekusebenzeni kwakho.

7 Izinzuzo Zokuqeqeshwa Kwesikhashana

• Ukukhuthazela okuqhubekayo - Ukuqeqeshwa kwe-Interval kuqeqesha inhliziyo yakho ukupompa igazi elingaphezulu emisipha futhi iqeqesha imisipha yakho ukuze ikhishwe oksijini kuyo ngokuphumelelayo, okwenza zonke izinto zakho zokusebenza zibe lula ukubhekana nazo

• Ukusebenza okusebenza kahle - Uma ungenaso isikhathi esiningi, ukusebenza okuphumula kuyisikhathi esihle kakhulu, okuvumela ukuba uyenze okuningi ngesikhathi esifushane
• Ukusebenza kahle kwephethiloli - Ukuqeqeshwa kwesikhashana kuthuthukisa ukusetshenziswa komzimba wakho kwamafutha kanye nama-carbs
• Amandla engeziwe nokukhuthazela - Ukusebenza ngamandla okuphakamisa isikhwama sakho se- lactate futhi kuthuthukisa ukusebenza kwakho

• Inengozi yokunciphisa yokulimala - Ngenxa yokuthi uguquke kakhulu, ungase ukwazi ukugwema ukulimala ngokweqile noma ukuwuchitha ngokusebenza okude
• Okujabulisayo kakhulu - Ukusebenza kwe-Interval kunezinhlobonhlobo eziningi kunezinye izinto zokusebenza, okwenza kube nzima kakhulu
• Ukulahlekelwa kwesisindo - Izifundo zibonisa ukuthi ukuqeqeshwa kwesikhashana, ngisho nokuqina okulinganiselwe, kungashisa amafutha amaningi futhi, uma usebenza kanzima, kungandisa ukwedlula isikhathi

Indlela yokuqapha

Nakuba kunezinzuzo eziningi, ukuqeqeshwa kwesikhashana akuwona wonke umuntu, ikakhulukazi ukuqeqeshwa kwesikhashana esiphakeme (HIIT) noma ukuqeqeshwa kwe-anaerobic. Izikhathi ze-Anaerobic ziyinselele kakhulu emzimbeni futhi, uma zenziwa maduzane noma kaningi, zingaholela ekulimaleni noma ukuqhutshwa ngokweqile. Kubalulekile ukunciphisa ukuqeqeshwa kwesikhashana futhi kancane kancane ukwakha amandla amaningi ngokuhamba kwesikhathi ukugwema lezi zinhlobo zezinkinga.

Kunezinhlobo ezimbili zokuqeqeshwa kwesikhashana: i-aerobic ne-anaerobic. Lezi zinsuku ziyaziwa ngokuthi yi-high-intensive training interval noma i-HIIT, futhi isesikhathini sayo esimweni sokuqina komzimba.

Ukuqeqeshwa kwe-Aerobic Interval (AIT)

I-AIT, ethi abanye ochwepheshe babibiza ngokuthi ukuqeqeshwa kwesikhashana sempilo, kugxile ekusebenzeni kanzima ngezikhathi zakho, kodwa hhayi konke, njengoba wenza ngokuqeqeshwa kwama-anaerobic.

I-AIT ihilela ukushintsha ukulinganisela kokuzivocavoca kakhulu (isib. Ukuhamba ngokushesha) ngesikhathi sokutakula (isib. Ukuhamba). Umqondo uwukusebenza kanzima ngesikhathi sokusebenza ngenkathi ugcina amandla ngaphansi kwamaphesenti angama-85 esilinganiso senhliziyo yakho esiphezulu noma ku-Level 7-8 kulokhu okulinganiselwe ukulinganisa isikali .

Ngubani okufanele akwenze

I-AIT inhle kunoma yiliphi izinga lokufaneleka. Abaqalayo bangakwazi ukugcina isikhathi sokusebenza ngendlela elinganisiwe yokulinganisa amazinga abo okuzivocavoca, kuyilapho izivivinyo eziningi ezithuthukisiwe zingashintsha ubude besigaba ngasinye ukwenza umsebenzi ube yinselele nakakhulu.

Indlela Yenza Izikhathi Zokufaneleka

1. Khetha noma yikuphi umsebenzi we-cardio - Lokhu kungasebenza nanoma imuphi umshini noma umsebenzi: ukusebenza, ukuhamba ngebhayisikili, ukuhamba, i-elliptical, i-jumping rope, i-kickboxing njll.

1. Khetha ubude bokuzivocavoca kwakho - Lokhu kungase kube imizuzu engu-10-20 yabaqalayo noma imizuzu engu-30-60 yokuzivocavoca okuphambili.
2. Khetha ubude bokusebenza kwakho / ukutakula okuhambayo - Ngenxa yokuthi uhlala i-aerobic, ungakha noma yikuphi isilinganiso sokusebenza / sokutakula osithandayo. Uma ungumqali, ungase usebenzise amanye amaminithi angu-1-2 ngama-5 noma ngaphezulu amaminithi lula. Okuphambili kakhulu kungenza isikhathi sabo somsebenzi sibe isikhathi eside (isb., Imizuzu engu-10) kanye nezikhathi zabo zokutakula ezifushane (isib. 2 imizuzu).
3. Qala ukuqeqeshwa kwakho nge-5-10 efudumele-up ngokulandelwa umsebenzi wakho kanye nezikhathi zokutakula. Ngenye enye ngayinye ubude bokusebenza.
4. Qeda ngeminithi elingu-5 epholile bese ulula.

Kufanele Uvame Kanjani Izikhathi?

Lolu hlobo lokuqeqesha (ukunikeza ukuthi uhlala i-aerobic) lungenziwa izikhathi ezimbili noma ngaphezulu ngesonto, ngokuya ngesimiso sakho sokuzivocavoca.

Ukuqeqeshwa kwe-Aerobic Interval Training to Try

• I-20-Minute Cardio yama-Beginners aphelele
• I-25-Minute Cardio yama-Beginners angenalutho
• I-30-Minute Cardio yama-Beginners angenalutho
• Umsebenti Wokuvala Isikhathi Sokubambisana Ngama-Boredom Buster - Amaminithi angu-45
• Ukusebenza kwe-Boredom Buster Cardio-Medley
• Isikhathi sokuqeqeshwa kwabaqalayo - 2
• Umsebenzi wokuPhakathi ophakathi

Ukuqeqeshwa Kwama-Anaerobic Interval

Eyaziwa nangokuthi Ukuqeqeshwa Kwesikhawu Esiphezulu (I-HIIT), izikhathi eziningana ezibandakanya ukuhamba konke ngesikhathi sokusebenza kwakho. Lokho kusho ukuhamba okufishane kuma-85 kuya kwangu-100 wamaphesenti wezinga eliphezulu lenhliziyo yakho noma iNqanaba 9-10 kulokhu okulinganiselwe kwezinga lokuzikhandla. Izikhathi zakho zokutakula ngokuvamile zizohlala isikhathi eside noma eside kunemisebenzi yakho yokusebenza, ukuvumela umzimba wakho ukuba ululame ngokugcwele isikhawu esilandelayo.

Ngubani okufanele akwenze

Izithuthukisi ezithuthukisiwe, abaqeqeshiwe noma abagijimi abafuna ukuphoqa imingcele yabo, ukwandisa ukuqina nokusebenza futhi ungakhathazeki ukusebenza emazingeni angakhululekile kakhulu.

Indlela Yokwenza HIIT

1. Khetha noma yimuphi umsebenzi we-cardio - Lokhu kungasebenza nanoma imuphi umshini noma umsebenzi, uma nje ukwazi ukusebenza kanzima ngangokunokwenzeka ngesikhathi sokusebenza.
2. Khetha ubude bokuzivocavoca kwakho - Ukusebenza kwe-Anaerobic ye-HIIT kuvamise kufushane ngoba kuyinselele kakhulu. Ungase ugcine lokhu kusebenza kumaminithi angu-20, kuye ngokuthi izinga lakho lokuzivocavoca nezinga lokuzikhandla. Uma ungakwazi ukuhamba isikhathi eside, awusebenzi ngokuphakama okwanele.
3. Khetha ubude bokusebenza kwakho / ukuphumula kwesikhathi - Ochwepheshe ngokuvamile bancoma umsebenzi woku-1: 2 ukuphumula isilinganiso, okusho ukuthi ukuphumula kwakho isikhathi eside kabili isikhathi sakho sokusebenza. Isibonelo sizobe sishaya imizuzwana engu-30 futhi sihamba ukubuyela emuva ngomzuzu owodwa. Uma usebenza emzamweni omkhulu, ungadinga isikhathi eside ukuze ululame.
4. Qala ukuzivocavoca kwakho ngomzuzu ofika ku- 10 kuya ku-15 ukufudumala ukuze uqinisekise ukuthi umzimba wakho ulungele ukuzivocavoca okukhulu. Landela umsebenzi wakho kanye nezikhathi zokutakula, ukushintshanisa ngayinye ubude bokusebenza.
5. Qeda ngepholile phansi bese ulula .

Kufanele uyenze kaningi kangakanani HIIT

Ukuqeqeshwa kwesikhashana esiphakeme kakhulu kuyinkinga kakhulu futhi kulula ukuyiqeda uma uyenza kaningi kakhulu. Iningi labachwepheshe batusa lolu hlobo lokuqeqesha izikhathi ezingu-1-2 ngesonto ngokuphumula noma ukukhanya kokusebenza kwe-aerobic phakathi. Qiniseka ukuthi okungenani amahora angu-24 kuya kwangu-48 phakathi kokuzivocavoca ngamunye ukuze unike umzimba wakho isikhathi esiningi sokubuyiselwa.

Ukusebenza kokuqeqeshwa kwe-Intervention of Anaerobic noma High-Intensity yokuzama ukuzama

• Umsebenzi wokuvala isikhashana se-Aerobic (HIIT) (Int / Adv)
• Ukuqeqeshwa kwe-Mixed Interval
• Umsebenzi wokuvala isikhashana se-Sprint
• 30-60-90 Ukuqeqeshwa Kwesikhashana Okuxubile

> Imithombo:

> Burgomaster K, Howarth K, uPhillips S, et al. Ukuguquguquka okufanayo kwamagciwane ngesikhathi sokuzivocavoca emva kokuphumula okuphansi kwevolumu ye-sprint nokuqeqeshwa komdabu ukukhuthazela kubantu. J of Phys. 2008 Jan; 586 (1): 151-160.

> Kortianou EA, > Nasis > IG, iSpetsioti ST, et al. Ukuphumelela kweKuvivinya Ukuqeqeshwa Ukuzivocavoca Emagulini ngeCOPD. I-Cardiopulm Phys Ther J. 2010 Sep; 21 (3): 12-9.

> Kravitz, Len. Umhlahlandlela ophelele wokuqeqeshwa kwabaqeqeshi kuma-circuits nezikhathi. IDEA Namuhla. 1996; 14 (1): 32-43.

> Talanian J, Galloway S, Heigenhauser G, et al. Amaviki amabili okuqeqeshwa kwezinga lokuphakama kwe-aerobic high-intensity ekwandisa umthamo we-oxidation fat ngesikhathi sokuvivinya umzimba kwabesifazane. J of App Phys. 2007 Ngo-Apr; 102 (4): 1439-1447.

> Tjønna A, Lee S, Rognmo Ø. Ukuqeqeshwa kwe-Aerobic Interval Versus Okuqhubekayo Ukuzivocavoca njengokwelashwa kwe-Metabolic Syndrome. Ukujikeleza. 2008; 118: 346-354.

> Trapp EG, DJ Chisholm, Freund J, et al. Imiphumela ye-high-intensity yokuqeqeshwa kokuvivinya umzimba ngokukhululeka kwamafutha nokuzila ukudla kwama-insulin. I-Int J Obes (Lond). 2008 Apr; 32 (4): 684-91.

> I-Vogiatzis I, Nanas S, Roussos C. Ukuqeqeshwa kwe-Interval njengendlela ehlukile yokuzivocavoca okuqhubekayo ezigulini ezine-COPD. ERJ. 2002 Jul; 20 (1): 12-19.