Fitelana Ngokusebenza Okuphezulu
Kuyini ukuqeqesha okuphakeme kakhulu futhi yiziphi izimiso nezinzuzo zayo? Ngolimi olucacile, izimpikiswano ezintathu eziyinhloko ekuqeqeshweni komzimba ziqinile, ivolumu, kanye nemvamisa. Lezi zincazelo ziyasebenza kunoma yiluphi uhlobo lokuqeqesha owenzayo, kusuka ezisisindo ukulandela ukuqeqeshwa kwesikhashana noma ukusebenza komgwaqo kanye nokuhamba ngebhayisikili.
- Ukuqina kuyinkinga yokwenza lo msebenzi. Ukuze uqeqeshwe ngesisindo, ukuqina kusho ukuthi uyaphakamisa kangakanani. Ukuze i-cardio, ingasho ukuthi ugijima kangakanani noma uhamba ngokusheshisa.
- Umqulu wukuthi kunoma yikuphi ukuvivinya umzimba noma ukuthi ungakanani umzimba owenzayo esimisweni noma ngokuhamba kwesikhathi.
- Ukuvama ukuthi yiziphi izikhathi eziningana ngesonto, inyanga noma unyaka owuqedile ngamandla kanye nevolumu oyikhethayo.
Ukuzivocavoca kwe-Aerobic ne-Anaerobic
Ngaphezu kokuqeqeshwa isisindo, uhlelo jikelele lokuzivocavoca lungabandakanya izinto ze-aerobic (cardio) nokuqeqeshwa kwe-anaerobic.
- Ukuvivinya umzimba: Ukuqeqeshwa kwe-Aerobic yilokho oyokubona njengokugijima noma ukuhamba ngezinyawo, ukuhamba ngebhayisikili, noma ukubhukuda endaweni ephansi kuya ekulinganiseni kuze kube yilapho ungaqhubeka nengxoxo, ngisho noma uphefumula kancane. Kumele ukwazi ukugcina lokhu imizuzu engu-30 noma ngaphezulu. Ukuzivocavoca okuphansi kuya kokulinganisa ukuvivinya umzimba kunesisindo senhliziyo cishe cishe ku-50 kuya ku-70% yesilinganiso senhliziyo yakho esiphezulu. Ngalokhu kuqina, futhi ngokufaneleka okufanelekile, kufanele ukwazi ukuhlinzekela imisipha yokuzivocavoca nge oksijeni okwanele ukubenza bavumelane futhi benze isikhathi esithile. I-aerobic isho "nge-oxygen."
- Ukuzivocavoca kwe-Anaerobic: Ngokuphambene nalokho, ukuvivinya umzimba kwe-anaerobic kunomthamo lapho izidingo zakho zomzimba ze-oksijini zidlula inani onganikeza ngokuphefumula nangokwegazi lakho. Kulo mshini wokuzivocavoca, uzoyeka ngokushesha kunokuba kamuva ngoba imisipha izohluleka ukusebenza. Kulelizinga lokuqina, izinga lakho lenhliziyo lingase libe ngu-90 kuya ku-100% wezinga eliphezulu lenhliziyo yakho. Lokhu kucacile ngokuvivinya umzimba. Ukuqeqeshwa kwesisindo samandla ngemithwalo esindayo kuvamise ukuzivocavoca kwama-anaerobic ukuze kwenziwe umzamo omfushane.
Ukuzivocavoca okukhulu kwe-Aerobic
Manje, kungenzeka ukuthi uqaphele igebe ezinhlakalweni zenhliziyo ezikhulunywe ngenhla: ububanzi obuphakathi kuka-70 kuya ku-90% wezinga eliphezulu lenhliziyo yakho. Uma uqala ukusebenzisa ngaphandle kwe-75% yesilinganiso senhliziyo yakho esiphezulu (lapho ungakwazi khona ukukhuluma okuningi ngoba uphefumula kanzima), ungena kulokho okungaqondakala ngokucacile njengokuzivocavoca kakhulu, nakuba kungenzeka i-aerobic. Kubantu abafanelekile, lokhu kungase kugijime ngokushesha, ngebhayisikili, ukugwedla , ukubhukuda, noma ngisho nokuhamba kohlanga. Ngalokhu kuqina, ngeke ube namandla okukwazi ukusebenzisa isikhathi esifanayo ngangokunokwenzeka ngezinga elincane le-aerobic.
Kumele uqaphele ukuthi lokhu kuyindawo yokugxila lapho uzoshisa ama-calories amaningi (namafutha) ngesikhathi nangemva kokuzivocavoca - isikhathi sokuzivocavoca siyisici. Ukuphakamisa izinsimbi ezisindayo ngokulinganisela kuzokufaka kule ndawo, kodwa iseshini sakho ngeke kube isikhathi eside ngokwanele ukufanisa ukugijima kwemaminithi angu-45 noma umjikelezo ngalokhu kuqina. Ukuqeqeshwa okuphakeme kakhulu kwe-aerobic ne-anaerobic yinkosi yekhalori evuthayo, kodwa kufanele ukwenze isikhathi esanele ukuze uthole inzuzo enkulu.
Ukuqeqeshwa Kwesikhawu Esiphezulu (I-HIIT)
Ukuqeqeshwa kwesikhashana esiphakeme kakhulu uhlelo lokuqeqeshwa olusebenzisa ukuqhuma okufushane okuqhutshwa noma ukuhamba ngebhayisikili noma umsebenzi ofanayo.
Ukuzivocavoca kwe-HIIT kumjikelezo we-cycle spin kungase kubonakale kanje:
- Kulungele. Spin imizuzu emihlanu ngokuhamba kancane noma ukumelana (60%).
- Shintsha umzuzu owodwa cishe ngo-85% womzamo wakho omkhulu. Spin lula ngamasekhondi amathathu. Yenza lokhu izikhathi ezinhlanu.
- Thola ukuhamba kancane njengokungathi isinyathelo 1.
- Ukujikeleza ukuhamba ngezinyanga eziyishumi nanhlanu, ukuphumula imizuzwana engamashumi amabili. Yenza lokhu izikhathi eziyishumi.
- Thola ukuhamba kancane njengokungathi isinyathelo 1.
- Ukuhamba ngamaminithi amathathu ku-75% wakho ngaphezulu. Phinda ngomzuzu owodwa. Yenza lokhu kathathu.
- Ukufudumala okufana nesinyathelo 1.
Lolu hlobo lokuqeqeshwa luvame ukuqhutshwa emakilasini okujikeleza ukuvivinya umzimba.
Ungasebenzisa uhlelo olufanayo oluhlelekile olugijimayo ku-ithrekhi yezemidlalo noma ngisho nasendleleni yokuhamba ngezinyawo (uma uqaphele), noma ngisho nalapho ubhukuda noma ugijima.
Izimiso Zokuqeqesha Okuphezulu
Embonini yokuqeqesha isisindo, i-HIT yaba yisikhathi esihlotshaniswa no-Arthur Jones kanye nemishini yokuzivocavoca yaseNautilus ngawo-1970. Kamuva, abafundi abaningi, njengabaqeqeshi abaziwayo nabaqhudelana nabo uMike Mentzer, Matt Brzycki, uStuart McRobert nabanye, basize ekwandeni. Abasekeli balesi siko sokuqeqesha babumba iqoqo elithandayo labantu abathandayo, ngicabanga ukuthi kulungile ukusho, ukulahlekelwa izindlela eziningi zokuqeqesha okujwayelekile futhi bezwakalise kakhulu.
Izimiso ezijwayelekile ze-HIT, njengoba zibhekisela ekuqeqesheni isisindo, zifingqiwe ngamaphuzu alandelayo:
- Kufanele wenze okuphindaphinda kwakho bese ubeka ngomthwalo ozoholela ekuhlulekeni kwemisipha ekupheleni kwesethi ngayinye. Lokhu kusho ukukhetha isisindo esinzima kakhulu sokuphindaphinda kuka-8 kuya ku-12 kokuzivocavoca ngalunye. Imisipha yakho kufanele izwe iphelile ekupheleni kweseshini yakho.
- Uma ufinyelela ukuhluleka okuphelele ekuphindaphindiwe kokugcina kwesethi eyodwa kuphela, ukusetha okwengeziwe kungase kungadingeki. Ngithatha lokhu ukusho ukwehluleka kwangempela lapho ungakwazi khona ukuhambisa isisindo endaweni oyifunayo ngesimo esihle - ngisho nangomzamo ogxilwe kakhulu.
- Ngenxa yezigcawu ezimbalwa ezikhuthazwayo, abathandekayo be-HIT bathi isikhathi esincane sidingeka ekuzivocavoca ukwenza umzimba ogcwele umzimba nokufezekisa imiphumela ephakeme kakhulu ekusebenzeni okujwayelekile kwendabuko ehilela ukuqina okuncane kanye nokusetha okuningi.
- Kufanele uzame ukwandisa umthwalo ngamunye emsebenzini wokulandelana, okushiwo ukunikeza ngokushesha amandla nokuthuthukisa imisipha.
Lokhu kufaka izimiso eziyinhloko ze-HIT njengoba kusebenza kule sikole sokuqeqeshwa kwesisindo. Noma kunjalo, ingxoxo kanye nezimpikiswano ngalesi sihloko zihlala ifolda yamaforamu okuqeqesha isisindo emhlabeni wonke.
Angazi izifundo zesayensi ezisekela iziqondiso ezithile ezingaqondakali ezisetshenziselwa ukuqeqeshwa kwe-HIT. Lokhu kubonakala sengathi kuncike kulokho okuyaziwa ukuthi isebenze, i-anecdotally, nokuthi yini eye yabhalwa emandleni anamandla kanye nezincwadi zokugcizelela kanye namaphephandaba.
Umbono wami wukuthi i-HIT iyinkulumo enhle yokuphromotha, kodwa izinto eziyisisekelo zidideka futhi azikho. Uma kuziwa ekuqiniseni umzimba kanye nokuqeqeshwa kwesisindo - njengazinye izinto eziningi ezithinta ukuphila - kunzima ukusebenza kwakho, othola imali eningi. Noma kunjalo, akuwona wonke umuntu ongasebenza lokhu kanzima ngaphandle kokulimala.
Ungakwazi yini ukulimala ukwenza ukuqeqeshwa okuphakeme kakhulu? Yebo, ungakwazi.
Izidumbu ezinezifo (noma izidumbu ezivikelwe yi- steroids ) zingase zibhekane nalolu hlobo lokuqeqesha futhi zenze imiphumela evelele. Kodwa lokhu akuyona isilungiselelo esiwusizo sokubaluleka kokuqeqeshwa kwesisindo se-HIT kubo bonke, ngoba kuvame ukukhetha ukuzikhethela kokuncane kakhulu.
Ukufometha Ukuqeqeshwa Okuphezulu Kwezinga eliphezulu
- Isisekelo sokufaneleka: Ukuqeqeshwa okuphezulu kakhulu kwanoma yiluphi uhlobo akuwona wonke umuntu. Udinga isisekelo sempilo ngaphambi kokuthi uzame lokhu, noma ungalimaza noma udangele kakhulu ukuyeka ukusebenzisa ngokuphelele. Lokhu kusebenza ekuqeqesheni isisindo, i-cardio, noma ukuqeqeshwa kwesikhashana. Cabanga ngokukhuluma okuvamile: "Akukho buhlungu, akukho nzuzo." Ukuqeqeshwa okujulile okukhulu kakhulu kufanelana nalesi sikhunta.
- Ukuqeqeshwa Kwesekethe : Ukuhlanganisa izisindo ngokuqhuma komlenze ku " circuit " kuyindlela enhle kakhulu yokuqeqesha ngamandla.
- Izinzuzo: Izinzuzo zibandakanya ukuvuselela umzimba wakho nokukunika i-afterburn - lapho ushisa khona amakholori amaningi namafutha ekuphumuleni. Okwesibili, ungathola imihlangano yakho yokuzivocavoca ngesikhathi esincane.
- Ngokusho kwemihlahlandlela entsha yokuzivocavoca ekhishwe yi-American College of Sports Medicine kanye ne-American Heart Association, ungakhetha kulokhu okulandelayo, noma ukuxuba kokubili, futhi uthole izinzuzo zempilo ezifanele: i-cardio ngokumangalisayo kakhulu imizuzu engu-30 ngosuku, izinsuku ezingu-5 isonto noma i-cardio enamandla kakhulu imizuzu engu-20 ngosuku, izinsuku ezintathu ngesonto
- Ukuphepha: Ukuqeqeshwa okuphakeme kakhulu kuzokuphakamisa izinga lokushisa lomzimba wakho ngokushesha kunokuqeqeshwa okulinganiselayo futhi kubangele ukuthuthumela ngaphezulu. Phuza okuningi uketshezi futhi ugweme isimo sezulu esishisayo kanye nelanga eligcwele ngangokunokwenzeka. Kufanele uthole imvume yezokwelapha ngaphambi kokuba uqale ukuqeqeshwa okukhulu kakhulu.
Ukuqeqeshwa okunamandla kakhulu kuyadingeka ukucabangela njengethuluzi lokuzivocavoca ukuthuthukisa impilo yakho, ukuma komzimba, nokushisa kwamafutha. Qhubeka kancane kancane ukuze uthole okuhlangenwe nakho okuphephile futhi okuphumelelayo.
Imithombo:
Haskell, WL Umsebenzi womzimba kanye Nempilo Yomphakathi: Incomo Ebuyekeziwe Yabantu Abadala Abavela e-American College of Sports Medicine kanye ne-American Heart Association. Imithi & Isayensi Yezemidlalo Nokuzivocavoca , 2007; 39: 1423-1434.
Kraemer WJ, K. Adams, E. Cafarelli, GA et al. I-American College of Sports Medicine. Isikhundla simele onobuhle bokuthuthukiswa ekuqeqesheni ukumelana nabantu abadala abanempilo. I-Med. Sci. I-Sports Exerc. 2002; 34: 364-380.
I-LaForgia J, iyabonakala RT, Gore CJ. Imiphumela yokuzivocavoca umzimba kanye nobude obuningi ekusetshenzisweni kokusetshenziswa kwe-oxygen ngokweqile. J Sports Sci. 2006 Dec.24 (12): 1247-64. Buyekeza.