Yakha Umsebenzi Wokuqeqeshwa Wokuvala Isikhathi Sakho

by Elizabeth Quinn

Funda indlela yokuklama isimiso sokuqeqeshwa sokuqeqeshwa kwesikhashana esiphephile nesiphumelelayo

Kuyini Ukuqeqeshwa Kwesikhashana?

Ukuqeqeshwa kwesikhashana kuyindlela yokuqeqeshwa komzimba okuhlanganisa ukuhamba okusheshayo, okuphakeme kakhulu kwejubane ngezigaba ezilula zokutakula eziphindaphindiwe kuwo wonke umsebenzi owodwa. Ukuzibandakanya kokusebenza kungahle kube yinkimbinkimbi futhi ihlelwe ngqo kumdlali oncike ekuhlolweni kwe-anaerobic threshold (AT) noma kungaba yinto engavamile, engakahleleki yokushayela okungeziwe kunoma yikuphi ukuvivinya umzimba njengoba umdlali ethanda.

Izinguquko eziyisisekelo ezisetshenziselwa ukuklama uhlelo lokuqeqeshwa kwesikhashana zihlanganisa:

Isikhathi (isikhathi / ibanga) lezikhathi
Isikhathi sokuphumula / isigaba sokutakula
Inombolo yokuphindaphinda kwezikhathi
Isisindo (isivinini) sezinkathi
Ukuvama kweseshini yokuqeqeshwa kwesikhathi

Ukuqeqeshwa kwesikhashana kuye kwaboniswa ekuthuthukiseni ukusebenza kahle komzimba futhi kuvumela ukuba umdlali asebenze ngendlela ephakeme isikhathi esithile ngaphambi kokuba umfutho ukhathele kanye nobuhlungu bubaphulise. Ngaphezu kokuthuthukisa isivinini sezemidlalo nokukhuthazela, izikhathi eziphakeme kakhulu zisiza ukushisa ama-khalori amaningi futhi kungaholela ekulahlekeni kwesisindo ngokushesha .

1 - Izikhathi zokuQala ukuQinisekisa nokuPhepha

I-Stair egijima emsebenzini. I-Inti St. Clair / Getty Izithombe

Ngaphambi kokuba uqale ukuqeqeshwa kokuqeqeshwa kwesikhashana, kubalulekile ukuba ulungele kudokotela wakho. Izikhathi eziphakeme kakhulu zifuna kakhulu, futhi kulabo abanesifo senhliziyo, ukuqeqeshwa okuphakeme kakhulu kungase kube nokubulala. Ngaphambi kokwengeza noma yikuphi ukuqeqeshwa okuphakeme kakhulu ekusebenzeni kwakho kokusebenza, kufanele ube nesisekelo esiqinile sokuqina komzimba. Abaqalayo kudingeka baqale kancane kancane, benze okuncane kakhulu, izikhathi ezincane (imizuzwana engaphansi kwengu-30), ngokuphindaphindiwe okuncane nokuphumula okuningi phakathi kokusebenza. Abadlali be-Elite bangakhuphula amandla, isikhathi nesikhathi sokuqeqeshwa.

Uma uqeqesho olusha olusesikhathini, landela le mihlahlandlela ngaphambi kokuthi uqhubekele ekusebenzeni okuphakeme kokuqeqesha okukhulu.

Thola imvume yesidokotela sakho futhi wazi imingcele yakho.
Njalo ufudumale kahle ngaphambi kokwenza izikhathi ezithile.
Qala kancane ngokuhamba okulula / ukuhamba okulula.
Thatha isilinganiso senhliziyo yakho ngaphansi kwe-100 kuya ku-110 bpm ngesikhathi sokuphumula.
Ukwandisa ukuphakama kwesilinganiso noma isikhathi, kodwa hhayi kokubili kokuzivocavoca okulodwa.
Tshayela endaweni ebushelelezi, eqondile ukuze uqinisekise ngisho nomzamo.
Misa isibonakaliso sokuqala sobuhlungu.

2 - Isikhathi - Isikhathi Esiyisikhathi Sini Isikhathi?

Ukuqeqeshwa kwesikhashana sokuqhuma.

Izikhathi zingase zifinyelele noma zide, futhi abaningi abagijimi bokukhuthazela bazosebenzisa inhlanganisela yalezi zikhathi ngesikhathi sokuqeqeshwa.

Ukuhamba okufushane (6-30 Seconds)
Izikhathi ezincane ngokuvamile zihlala emasekhondini ayisithupha kuya kwangu-30 futhi zikhiqize inani elilinganiselwe le-lactic acid, ngakho-ke yindlela enhle yabaqalayo ukuze baqale ekuqeqesheni isikhashana. Izikhathi ezincane njengezinqamuzana eziyisithupha ziboniswe ukuthuthukisa kokubili isivinini nokukhuthazela ekuzivocavoca umzimba. Izikhathi ezingamashumi amathathu nambili zibonakala ziveza imiphumela engcono yabathile bezokuncintisana, kodwa ngenxa yokuthi izikhathi eziyisithupha zenza umonakalo ongaphansi komzimba futhi zilulame ngokushesha, ziyisikhungo sokuqala esinconywayo sokugijima kwabadlali abasha.
Izikhathi Ezide (2-3 Amaminithi)
Izikhathi eziningana ngokuvamile zihlala emizuzu emibili kuya kwemibili futhi zifuna kakhulu, futhi zilimaza izicubu zomzimba. Ukwenziwa konke ukuphuma, izikhathi ezinde kubangela ukulimala okukhulu kwemisipha, isidingo esikhulu se-oksijeni, nokudlula ngokushesha kwe-muscle glycogen. Izikhathi eziningana zidinga isigaba sokuphumula eside. Izikhathi ezihlala isikhathi eside kunemizuzu emithathu zijwayelekile futhi azifanele zenziwe ngaphezu kwamasonto ambalwa.

3 - Ukubuyisela - Kumelwe Uhlale Nini Phakathi Kwezikhathi?

Ukuphumula phakathi kwezikhathi.

Ukunciphisa isigaba sokuphumula, ngokushesha ukutholakala kwesikhathi esilandelayo. Uma wenza izikhathi eziyi-10, ungase uphinde ululame kungakapheli amasekhondi angu-60. Abagijimi abaqeqeshwe okwenza isikhathi eside, imizuzu emithathu bangase balungele isikhawu sabo esilandelayo emva kokuphumula kwemizuzu emibili. Ngokuvamile ufuna ukuphumula isikhathi eside ngokwanele ukuze unciphise izinga lokuphefumula futhi unciphise noma yisiphi isisindo esivuthayo noma ukukhathala. Ungalokothi uqale isikhawu uma isisindo esivuthayo noma ubuhlungu kusekhona. Uma isisindo esivuthayo noma ubuhlungu buqhubeka naphezu kokuphumula, sekuyisikhathi sokuqeda ukusebenza.

Isigaba sokubuyiselwa singavamile kumdlali ngamunye futhi kuzodingeka uthole ukuthi yini ehamba kahle kuwe ngokusebenzisa isilingo nesiphambeko. Abanye abagijimi babheka isilinganiso senhliziyo futhi balinde baze babuyele kuma-50 noma 60 amaphesenti wezinga eliphezulu lenhliziyo ngaphambi kokuqala esinye isikhathi. Abanye bavele balinde baze "bazizwe" bahlengwe. Ngokuhamba kwesikhathi uzothola ukuthi yini ehamba kahle kuwe.

4 - Ukuphindaphinda - Kuningi Okufanele Uyenze?

Izikhathi ze-Jump Drill.

Zingaphi izikhathi ozenzayo ekusebenzeni okukodwa kuxhomeke ezingeni lakho lokuzivocavoca. Ungahamba ngenani elithile le-reps, kodwa uma izinhlanzi zakho zithenga, ziba nzima noma zishaye umsila ziqhubeka naphezu kokuphumula, sekuyisikhathi sokuqeda ukusebenza. Uma ucindezela ngalezi zimpawu, ubeka ingozi yokulimala, umonakalo wemisipha, nesigaba sokutakula eside. Ukwengeza, ukuhamba okuqhubekayo nokukhathala kunciphisa ukusebenza komsebenzi futhi kunciphisa, esikhundleni sokuthuthukisa, ukusebenza kwakho.

5 - Ukuqina - Kunzima Kanjani Ukumisa?

Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi. (c) uDavid Rogers / Getty Images

Uma uhlolo lokuvivinya umzimba lwenziwa ekomitini yokusebenza yezemidlalo, cishe uzosebenzisa isilinganiso senhliziyo noma umthamo we-lactate ukuze unqume amandla okuvala isikhathi sakho. Ngokuvamile, izikhathi ezincane ziyizo zonke ukuzama ukuqhubekela phezulu kwamaphesenti angu-90 we- VO2 Max . Izikhathi eziningana zizobe ziphansi kakhulu ukuze zigcine umzamo ongenamkhawulo isikhathi eside. Abaqalayo kufanele baqale ngemizamo ephansi yokugwema ukulimala nokuxoshwa.

6 - Ukuphindaphindiwe - Kufanele Uvame Kwenzeke Kangakanani Ukusebenza?

Isilinganiso sokuvama ukuqeqeshwa. Isithombe (c) uTyler Stableford / Getty Images

Ukuqeqeshwa kwe-interval kuyadingeka. Uma uzivocavoca kakhulu , ama- muscle fibers awonakele, ngakho-ke kubalulekile ukuvumela isikhathi sokuthola imoto ngaphambi kokuba uqeqeshe kanzima futhi. Bambalwa abagijimi abazozuza ngokuwenza umsebenzi wokuvala isikhashana ngaphezu kokuphindwe kabili ngesonto. Futhi okungenani amahora angu-48 okubuyiselwa kufanele avunyelwe ngaphambi kokucubungula ukuqeqeshwa okuphakeme kakhulu kokuqeqeshwa okukhulu . Ngosuku olulandelayo ukuqeqeshwa okuphakathi kwesikhathi, kuyasiza ukwenza umthamo ophansi, ukusebenza okuphuthumayo kokuphumula. Bukela ngezibonakaliso zokunwetshwa kwe-overtraining , njengokuphakama kunezinga elivamile lokuphumula kwenhliziyo ngosuku ngemuva kokuzivocavoca, umlenze omnene omncane, ama-aches ajwayelekile kanye nezinhlungu, noma umuzwa okhishiwe okhathele ongeke uhambe.

7 - Umsebenzi Wokuqeqeshwa Wokunciphisa Okufishane Omfushane

Ibhokisi liyaphuma ngezikhathi ezithile. I-Getty Images

Isampula yokuqeqeshwa kwesikhashana sokuphumula singabonakala kanje. Ngemuva kokufudumala okwedlulele kwamahora angu-5-10 wokuzivocavoca okulula, yenza isikhathi esisodwa esifushane, esisheshayo, isikhashana se-10. Lesi sikhashana sisetshenziselwa ukwandisa ukuhamba kokuhamba nokugeleza kwegazi kuya emisipha edingekayo ukwenza umzamo wonke. Uma uzizwa ufudumele futhi ulungele, qala isikhathi sakho sokuqala.

Gcwalisa izikhathi zokuphumula kanye nokuphumula okuyisithupha nesithupha kuze kube yilapho ukuphefumula kwakho kuphuza futhi noma yisiphi isisindo sokushisa sishabalale. Uma nje uzizwa uphululiwe, phinda isikhathi esilandelayo sesibili sesithupha. Ungaphinda izikhathi ezinjalo ezingu-10 ukuya ku-20, kodwa ume ngokushesha nje lapho imisipha yakho ikhuni noma noma yikuphi ukushisa komzimba okuqhubekayo. Qedela ukuzivocavoca kwakho ngemizuzu engu-10 yokuzivocavoca okulula, njengokuthi ugijima ngebhayisikili noma uhamba.

8 - Umsebenzi Wokuqeqeshwa Wokudelela Isikhathi Eside

ukuqeqeshwa isikhathi eside.

Ukuzivocavoca okude isikhathi eside kuzokuguquka ngokuhamba kwesikhathi njengoba uhamba ngezikhathi ezincane ngezikhathi eside. Emasontweni amaningana, uzokwandisa isikhathi sakho kusuka kumasekhondi angu-10 ukuya kumasekhondi angu-30 kuya emizuzwini emibili. Njengoba ukwandisa isikhathi sakho sokuvala isikhathi , ukunciphisa ukuphindaphinda okuphindaphindiwe kokuzivocavoca kuze kube yilapho ungagcina ijubane eliqhubekayo phakathi kwezikhathi eziphindaphindiwe. Njengoba nje ngezikhathi ezincane, phumula kuze kube yilapho ukuphefumula kwakho kuphuza futhi noma yisiphi isisindo sokushisa sishabalale, ngaphambi kokuba uqale esinye isikhathi. Njengoba uqala ukwenza isikhathi eside, uzonciphisa inani lezikhathi ezenziwa ngesikhathi sokuqeqeshwa (kokubili kuya kweyisithupha) futhi uzonciphisa amandla akho (ijubane) ngokuhambisana nezikhathi ezincane.

9 - Ukuzivocavoca Okuhle Kokusebenzisa Ukuqeqeshwa Kwesikhashana

ukuqeqeshwa okuyisikhathi esiphakathi.

Imithombo

I-ACSM Fit Society Page. I-American College of Sports Medicine [www.acsm.org] Ubusika 2009-2010.

I-Burgomaster KA, et al. Umphumela Wokuqeqeshwa Kwesikhashana Esikhathini Esifishane Sokuqeqeshwa Kwamasosha Omzimba Ama-Carbohydrate Metabolism Ngesikhathi Sokuzivocavoca Nokusebenza Kwesikhashana. I-Journal of Applied Physiology, ngoFebruwari 2006.

I-Burgomaster KA, et al. Izikhathi eziyisithupha zokuqeqesha isikhashana se-sprint zandisa ikhono lokuxhunywa kwe-muscle kanye nokukhuthazela komjikelezo kubantu. I-Journal of Physiology Applied, ngoFebhuwari 10, 2005;

I-Hazell TJ, et al. Ukuqeqeshwa kwe-sprint ye-sprint engu-10 noma engu-30 ukuthuthukisa ukusebenza kokubili kokusebenza kwe-aerobic ne-anaerobic. I-European Journal ye-Applied Physiology, ngo-September 2010

Hoyt, Trey. Izinzuzo ze-squelet muscle zokuqeqeshwa ukukhuthazela: ukuguquguquka kwe-mitochondrial. I-American Medical Athletic Association Journal, Fall 2009.

Roels, et al. Imiphumela yokuqeqeshwa kwe-Hypoxic Interval ekusebenzeni kwebhayisikili. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. Januwari 2005.

Iseluleko sokugcina

Njengenjwayelo, Kunconywa ukuba uthintane nomqeqeshi wezemidlalo, umqeqeshi noma umqeqeshi womuntu siqu ngaphambi kokuklama uhlelo lokuqeqeshwa kwesikhashana.