Ingabe kufanele uhlanganise i-Pilates nokuqeqeshwa kwe-interval high-intensity? Ukuqeqeshwa kwesikhashana ukuqeqeshwa kwempilo ye- cardio lapho ukuqhuma komzamo omkhulu kuhambisana nokunyakaza okukhulu. Lokhu kuqhathaniswa nama-Pilates, okugcizelela amandla nokuguquguquka.
Yini eyenza ukuqeqeshwa kwesikhashana ukukhetha ukuqeqeshwa okuhle kokuhamba nge Pilates, ukuthi ukuqeqeshwa kwesikhashana kunikeza ukuqeqeshwa okukhulu kwe-aerobic.
Kubuye kwenzeke ngokushesha - kungakapheli imizuzu engamashumi amabili. Ukuqeqeshwa ukuhamba kwesikhathi kungenye yezindlela ezisheshayo zokwakha amandla aerobic nokukhuthazela okuphelele. Izifundo zibonisa ukuthi ukuqeqeshwa kwesikhashana kungaphephile kumaqembu amaningi ubudala kanye namazinga okufaneleka.
Ukuqeqeshwa Kwesikhawu Ukusebenza Kanjani
Ngamafuphi, ukuqeqeshwa kwesikhashana okusebenzayo ukuthi ukuqhuma okusheshayo kokuzivocavoca kakhulu kudinga oksijeni okwanele ukuthi imisipha iphume, okwakhiwa i- lactic acid . Imisipha idinga i-oksijeni ukuze iphule i-lactic acid ngakho lapho i-lactic acid ikhula ngaphansi kwemisipha isidingo se-oksijeni, isikweletu se-oksijeni sidalwa kangangokuthi izinhliziyo namaphaphu kufanele zisebenze kanzima ukuze zibuyisele esimweni sokubuyisela emsebenzini.
Ukushisa kwamafutha nokulahlekelwa kwesisindo nokuqeqeshwa okuphakathi
Ukuqeqeshwa Kwesikhashana Kuqinisa Ukuzivocavoca Ngokushesha , u-Elizabeth Quinn ubika ukuthi i-American College of Sports Medicine ithe amakholori amaningi atshiswa ngokuzivocavoca, okunamandla kakhulu.
Futhi ezinye izifundo zibonise ukuthi ukuqeqeshwa kwesikhashana kunomthelela owenzela umzimba emzimbeni okwenza kube ngcono ekushiseni kwamafutha kunokusebenzisa isikhathi esijwayelekile se-aerobic isikhathi eside. Lezi zindaba ezinhle kulabo kithi abalawulwa isisindo kanye nokulahlekelwa isisindo kukhona imigomo yokuqina.
Indlela Yokuqeda Ukuqeqesha
Enye yezindlela ezingcono kakhulu zokuqalisa ukuthi usebenzise indlela ebizwa ngokuthi i-fartlek, lapho ulinganisela ukuqina komsebenzi ngezinga lakho elizwakalayo lokuzikhandla.
Njengoba ukhululekile ngokwengeziwe ngenqubo ongase uhambe kuyo ohlelweni lapho ukuqhuma kwakho nokuphumula kwakho kuhlelwe ngokwengeziwe ngokwesayensi futhi kusekelwe ezinkambisweni ezinjengezinga lenhliziyo elithile kanye namazinga angaphansi kwe- anaerobic . Ukuqeqeshwa okuphakathi kwalesi sigaba kuvame ukubhekwa njenge-High-Intensity Interval Training (HIIT).
Ukuqeqeshwa Kwesikhashana Sokuqala
Khetha umsebenzi lapho ungahamba khona kalula phakathi kokuqhuma komsebenzi omkhulu kanye nezigaba zokutakula okulinganiselayo. I-treadmill , ukuphenya, nokuhamba / ukuhamba ngesivinini yizibonelo zemisebenzi ethandwayo yokuqeqeshwa kwesikhashana. Khumbula ukuthi ukuphepha kukukhathazeka ngakho awufuni ukuqhubekela phambili ngokuzikhandla ukwenza okuthile okunzima.
- Vumbela kuqala.
- Qala ukuzivocavoca kokuphumula kanye nemizuzu embalwa yokuzivocavoca ngezinga elilinganiselwe.
- Yenza ukukhishwa kwamandla angu-30 kwesibili ngamaphesenti angama-85 alokho okubona ukuthi iyisisindo sakho esiphezulu.
- Buyela esimweni esilinganiselwe cishe imizuzu emibili.
- Yenza okunye ukuphakama okuphezulu kwe-30-second.
- Qhubeka ukushintsha ezinye izigaba ze-burst nezimo zokutakula imizuzu engu-15 ukuya kwangu-20. (ukuqeqeshwa kwesikhashana kuye kwaboniswa ukuthi kusebenza ngesikhathi esifushane njengemizuzu engu-15)
- Njengoba udala ukukhuthazela nokujwayelana nenqubo, ungakwazi ukwandisa ubude bokugqama kwakho kuze kube yiminithi elingu-1.
Cross Cross Training With Pilates Nokuqeqeshwa Interval
Ama-Pilates akajwayele ukubhekwa njengokuqeqeshwa kwe-aerobic nakuba kungenziwa ngendlela evuselela i- cardio . Kuyilinga ukucabanga ukuthi umuntu angenza i-Pilates encane, aqalise ukuvivinya umzimba, bese ebuyela ePilates. Kodwa akusilo uhlelo oluyiqiniso. Abantu abaningi baye babika ugozi lapho bezama. Kunoma yikuphi, ukunyuka ukusuka phezulu kuze kufike phezulu futhi emuva ngenkathi inhliziyo ishaya ngezinga eliphezulu akukhuthazwa.
I-Pilates yindlela yokuzivocavoca umzimba / yengqondo / yokuhlanganisa umoya, ngezinzuzo eziningi, futhi kuthatha inqwaba yokugxila ekusebenzeni kahle.
Asikho isidingo sokuhlanganisa amaPilates ekusebenzeni okufanayo nokuqeqeshwa kwesikhashana. Isiphakamiso sami ukuthatha ukuqwashisa kwakho kwe-Pilates ekukhethweni kokuzivocavoca okuphakathi kwakho nokwenza ngokuhlukile. Kungenziwa yini ngokulandelana noma ngosuku olufanayo? Yebo. Uma ukhetha ukwenza i-Pilates ngemuva kokuqeqeshwa kwesikhashana, qiniseka ukuthi isilinganiso senhliziyo sakho sifikile eduze nesilinganiso sokuphumula esivamile ngaphambi kokuqala ukusebenza kwakho kwe-Pilates.
Imithombo:
Hoyt, Trey. Izinzuzo ze-squelet muscle zokuqeqeshwa ukukhuthazela: ukuguquguquka kwe-mitochondrial. I-American Medical Athletic Association Journal, Fall 2009.
Ukuqeqeshwa okufushane okufutshane - IDEA Health and Fitness Association