Thola izinzuzo eziningi kusuka ngesikhathi sakho ku-treadmill futhi unqobe amapulangwe
Usuke wafinyelela ekuqeqesheni kwakho kwe-treadmill? Enye indlela enamandla yokuthuthukisa ukusebenza kwakho kwe- treadmill ukuqeqeshwa okuphakanyisiwe okukhulu (HIIT). Ngokwengeza i-HIIT ohlelweni lwakho lokuzivocavoca, ungaphumelela ekuzuzeni ukuqina kwe-aerobic futhi ushise amakholori amaningi ekusebenzeni kwakho. Funda ukuthi ungayenza kanjani umsebenzi we-HIIT wokuhamba ngezinyawo kungakhathaliseki ukuthi izinga lakho lokuzivocavoca liphi.
I-HIIT Yokunqoba I-Plateau Ye-Treadmill
Ngokuvamile, uzinamathele ekusebenzeni kwakho ngokusebenza. Usebenzisa uhlelo olufanayo ku-treadmill yakho noma uvele uhambe futhi uhambe noma ugijime ngesivinini sakho ozithandayo futhi uhambe. Uzodinga ukuxubha lokho uma uzobona inqubekela phambili yokuqina. Imisipha yakho nezinhlelo zamandla zisetshenziselwa ukujwayela kwakho, futhi uma ungabanika inselelo entsha, kuzodingeka basebenze kanzima ukuphendula.
Le nselele izofika ngokungeza ijubane futhi ihambe ekuqhumeni okukhulu kwindlela yakho yokuhamba ngezinyawo. Ungase ukhululeke ngezilungiselelo ozisebenzisayo, futhi leyo yinkinga. Uzodinga ukuphuma endaweni yakho yokududuza ukuze ubone intuthuko.
Kube khona izifundo ezabonisa ukuthi ukuzivocavoca kwezinga eliphezulu kakhulu kungcono ekulahlekelweni kwamafutha kunokuzivocavoca komzimba osemncane kwabesifazane abasebasha abakhuluphele kakhulu. Uma lokho kungumgomo wakho, kudingeke uzame.
Indlela i-HIIT isebenza ngayo
Uma wenza ukuzivocavoca kwe-cardio-static-state, usuke usebenzisa ama-muscle fibre slow-twitch okuhlinzeka ukuphazamiseka kokuzivocavoca umzimba.
Uma ushintshela ekuqhumeni okukhulu kwemisebenzi, njenge-sprint, amafayili akho omzimba osheshayo we-muscle asebenza nawo. Uma ungazange wenze izikhathi ezivuthiwe, lokhu kuyinselelo entsha entsha. Umzimba wakho uzokwakha izinhlelo ezintsha zemisipha nezamandla ukuhlangabezana nesidingo esisha.
Uma wenza isikhathi se-HIIT, ukhulisa izinga lokushaya kwenhliziyo yakho futhi ukhathele amafayili akho omzimba osheshayo.
Umphumela we-interval okukhulu uzogcina izinga lakho lenhliziyo liphakanyisiwe imizuzu embalwa nje uma uphindela emuva ukuze wenze umsebenzi ophansi. Futhi uzobe ushukumisa umzimba wakho ukwakha imisipha entsha ngesikhathi sokuphumula.
Umsebenzi we-HIIT wokuTreadmill
Umqeqeshi womuntu siqu u-Lorra Garrick udale lo msebenzi.
- Vumbela imizuzu engu-10 ku-treadmill ngaphambi kokuba uqale izikhathi eziphakeme kakhulu. Uma uzobe wenza ama-sprints, kubalulekile ukwenza ukufudumala okugcwele. Emaminithini emihlanu edlule wokufudumala kwakho, ungenza imijikelezo eyodwa noma emibili yokwandisa ijubane lomzuzu ngaphansi kwezinga lakho eliphakeme, njenge-1 kuya ku-1.5 mph ngokushesha kunejubane lakho lokushisa.
- Thola Ukusetha Kwakho Okukodwa-Okukodwa Kwama-Treadmill: Khetha isilungiselelo se-treadmill lapho ungagcina khona umzamo wakho ungapheli umzuzu owodwa. Funda ukuthi umkhawulo wakho womzuzu owodwa ungubani. Qala ngesivinini sakho esivamile futhi uhambe futhi ukwandise ngamakhilomitha angu-1 ngehora noma amaphesenti owodwa ngaphezulu. Qhubeka ukwenza lokho uze uthole isivinini futhi uhambe lapho ungawugcina khona ngomzuzu owodwa kuphela.
- I-Minute Work-2 Amaminithi Wokubuyisela : Manje uzoqala ngezikhathi zomzuzu owodwa wekhasi lomsebenzi walesi simo esiphezulu, nemizuzu emibili emuva esimweni sakho sokutakula lapho ukhululekile khona. Ngemuva kwemizuzu eyodwa kuya emibili kokuhlelwa kabusha, izinga lakho lenhliziyo lingase liphakanyiswe, kodwa ukuphefumula kwakho kubuyele ezingeni lapho ungaphinda ukhulume okungenani imisho emifushane.
- Yenza ama-5 kuya ku-8 ama-Cycles: Umjikelezo owodwa ngumzamo wokuphuma, olandelwa yisikhathi sokutakula. Hlela imijikelezo emihlanu kuya kweziyisishiyagalombili.
- Kushaya phansi imizuzu emihlanu ngezinga elilula.
Hamba, Ukuhamba Kwemandla, noma Hamba nge-HIIT
Ungaxuba izitayela ngaphakathi kokuqeqeshwa kwe-HITT. Umuntu ngamunye unekhono elihlukile lokufinyelela umzuzu wabo ophezulu wokuzikhandla. Kungase kube ukugijimela, kungase kube ukugxila okukhulu, kungase kube ukuhamba ngamandla. Ungakhetha, ayikho imithetho.
Uma uthola inhlanganisela yakho ye-HIIT, ungesabi ukuyishintsha. Cishe uzoqala ukwakha ukukhuthazela namandla. Ijubane kanye nokugxila okuyizilungiselelo zakho eziphezulu kuzoba lula emva kwamasonto ambalwa, futhi uzodinga ukuyibuyisela futhi.
Abahambayo bangathola ukuthi kuzodingeka baqale ukugijima ku-treadmill ukuze bafinyelele esiphezulu sabo sokuvala.
Izwi elivela
Gcina inselele umzimba wakho ngezindlela ezintsha ukuze uthole imiphumela oyifunayo kusuka ekusebenzeni kwakho kwe-treadmill. Kungakhathaliseki ukuthi umgomo wakho ukulahlekelwa isisindo, ukuthuthukisa ijubane lakho, noma ukwakha ukukhuthazela, ukushintsha ukuqeqeshwa kwakho kungasiza. Jabulela futhi uhlole ubude bezinhlobo ezahlukene zezikhathi, ukuvinjelwa, nokuncipha.
> Imithombo:
> Higgins S, Fedewa MV, Hathaway ED, Schmidt MD, Evans EM. Isikhathi sokuphumula kanye nokuqeqeshwa okuhamba ngamabhayisikili ngokulinganayo kunomthelela kakhulu ekutheni amandla kanye nokuzikhandla kwe-aerobic kunabesifazane besifazane abadala abadala. I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism . 2016; 41 (11): 1177-1183. i-doi: 10.1139 / apnm-2016-0240.
> 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.
> Trapp EG, DJ Chisolm, Freund J, et al. "Imiphumela yokuqeqeshwa kokuzivocavoca okukhulu kakhulu ekuzilahlekeni kwamafutha nokuzila ukudla kwama-insulin." I-International Journal of Obesity (2008) 32, 684-691.