Ukuqeqeshwa okuphakanyiswe kakhulu kwe-interval (HIIT) kuyindlela enhle yokwenza imisebenzi yakho ye-cardio namandla ukuze wengeze amandla nokuhluka kuya ekusebenzeni kwakho.
Ngakho-ke, yini ngempela ukuqeqeshwa kwe-HIIT? Uhlobo lokuqeqeshwa kwesikhashana lapho uhamba khona okuncane, okuphakanyisiwe kakhulu okuphakathi kwesikhathi eside, izikhathi ezihamba kancane ukuze ululame.
Umqondo uwukusebenza engxenyeni engenhla yezinga lakho lenkokhelo yenhliziyo yakho , cishe u-9 kulokhu okulinganiselwe kwesikali sokuzikhandla , okusho ukuthi uyahamba konke, kunzima ngangokunokwenzeka ngesikhathi sokusebenza.
Lokhu kukuthatha endaweni yakho ye- anaerobic , indawo lapho kungekho oksijini okwanele emzimbeni wakho. Uhlobo olunjengeku-Mars ngaphandle kwesigqoko sakho nento ongenza kuphela isikhathi esifushane kakhulu.
Izinzuzo
Lolu hlobo lokuqeqesha lusetshenziswe ngabagijimi ukuze kuthuthukiswe ukusebenza, kodwa futhi kuboniswe ukuthi kuzuze ukuvivinya umzimba. Nazi ezinye zezinzuzo zokuqeqeshwa kwe-HIIT:
- Ithuthukisa ukusebenza - Faka i-HIIT encane esimisweni sakho futhi uzobona umehluko ohlukile kwezinye izinhlelo zokusebenza zakho, okungukuthi unamandla nokukhuthazela okwengeziwe.
- Kukusiza ukuthi ushise amafutha amaningi - Lapha lapho izinzuzo zangempela zifika khona, ikakhulukazi uma ufuna ukulahlekelwa isisindo bese uphisa amafutha . Ucwaningo luye lwabonisa ukuthi ukuqeqeshwa kwe-HIIT kuvumela amafutha amaningi ukuthi atshiswe ngaphakathi kwemisipha yokuzivocavoca, amahle kakhulu ngoba sithole ukuthi ukunciphisa indawo akusebenzi.
- Kukusiza ukuthi ushise amakholori amaningi usuku lonke - Enye into enkulu mayelana ne-HIIT yilokho, ngoba uthatha umzimba wakho kahle ngaphandle kwendawo yayo yokududuza ukuze usebenze kanzima, kufanele ushise amakholori amaningi ukuze uvuse umzimba wakho emva kokuzivocavoca. Lokhu kusho ukushisa okukhulu, okusho ukuthi uzoshisa amakholori engeziwe ngisho noma uhlala nje ujikeleze emva kokuzivocavoca kwakho.
- Ukusebenza kwakho kufushane - Umshini wokuzivocavoca ovamile weHIIT uvame ukugcina cishe imizuzu engu-15-30 futhi uhlanganisa isilinganiso se-2: 1, okusho ukuthi izikhathi zakho zokutakula ziphindwe kabili isikhathi sokusebenza. Isibonelo singaba ama-sprints angu-5-10 aphakeme kakhulu (ukusebenza ku-Level 8-9 eshadini lokuzikhandla elibonwayo) elihlala njalo imizuzwana engu-30-60 igxiliwe ngezikhathi zokutakula kwemizuzu engu-1-2 (esebenza ku-Level 4-5).
Ukudala umsebenzi
Ukudala i-HIIT yokuzivocavoca yakho kulula. Ngokuyisisekelo ukhetha ukuzivocavoca okukhulu kakhulu-ukukhipha yonke into, ukuhamba ngebhayisikili ngokushesha ngangokunokwenzeka, njll-futhi emva kokufudumala okukhulu, yenza cishe imizuzwana engu-30 yokuzivocavoca kwakho konke bese ululame cishe okungu-1 umzuzu, uphinda lokho cishe imizuzu engu-20 noma ngaphezulu, kuye ngokuthi izinga lakho lokuzivocavoca.
Uma ungumqali , ukuphuma konke akukhuthazwa futhi ngeke uyithande, kodwa ungaqala kalula ngokuqeqeshwa kwe-aerobic sokuphumula futhi usebenze indlela yakho phezulu.
Ngaphandle kwalokho, ungazama eyodwa noma ngaphezulu kokusebenza okulandelayo, okuyinto ekungenisa endaweni yakho ye-anaerobic ye-killer, ukusebenza kwekhalori-ukushisa.
- Ukuvinjelwa okuphezulu kwe-Aerobic : ukuqeqeshwa kwamaminithi angu-64 okuvumelanisa nanoma yiluphi uhlobo lwe-cardio
- Izikhathi eziphambili ze-Sprint Sprint : ukuqeqeshwa kwamaminithi angu-30 okuvumelaniswa nanoma yiluphi uhlobo lwe-cardio
- 30-60-90 Ukuzivocavoca okuxubile okuxhunyiwe : ukuqeqeshwa kwamaminithi angu-39 afaneleka kunoma yiluphi uhlobo lwe-cardio
Imithombo:
I-Talanian, J; Galloway, S; I-Heigenhauser, G; et al. Amaviki amabili okuqeqeshwa kwezinga lokuphakama kwe-aerobic high-intensity ekwandisa umthamo we-oxidation fat ngesikhathi sokuvivinya umzimba kwabesifazane. J Appl Physiol 102: 1439-1447, 2007.
I-Trapp EG, i-Chisolm DJ, i-Freund J, et al. "Imiphumela yokuqeqeshwa kokuzivocavoca okukhulu kakhulu ekuzilahlekeni kwamafutha nokuzila ukudla kwama-insulin." I-International Journal of Obesity (2008) 32, 684-691.