Los ntawm Cedric X. Bryant
Kev cob qhia siab siv sijhawm ntev, lossis HIIT, tshawb xyuas ob lub thawv tseem ceeb tshaj plaws thaum nws los txog rau kev tawm dag zog: kev ua haujlwm siab hauv lub sijhawm luv luv.HIIT workouts yog qhov nyuaj heev thiab muaj qhov tawg luv luv (lossis ib ntus) ntawm kev tawm dag zog siab heev ua raws li lub sijhawm luv luv.
Piv txwv li, 30-feeb HIIT workout nyob rau hauv chav kawm caij tsheb kauj vab hauv tsev yuav muaj kev sib hloov ntawm 30 vib nas this ntawm qhov siab tshaj plaws-sprints thiab 90 vib nas this ntawm kev siv zog qis dua (piv txwv li, rov ua haujlwm zoo) rau 10 rounds, ntxiv rau tsib feeb sov- nce thiab tsib feeb txias-down.
Yuav Paub Txog HIIT
Koj tuaj yeem ua HIIT ua haujlwm rau koj los ntawm kev kawm txog cov txiaj ntsig, muaj peev xwm pitfalls thiab koom nrog kev hloov pauv uas qhov kev tawm dag zog no muaj.
- Cov txiaj ntsig ntawm HIIT.
- Kev xaiv kev cob qhia muaj zog.
- Muaj peev xwm pitfalls.
- Qauv HIIT workouts.
Cov txiaj ntsig ntawm HIIT
Muaj ntau ntau qhov kev hloov pauv ntawm cov qauv, raws li lub sijhawm thiab kev siv ntawm ob lub sijhawm siv zog thiab rov qab tuaj yeem hloov kho nyob ntawm tus neeg lub zog thiab lub hom phiaj.Txawm tias zoo dua, cov txiaj ntsig zoo tshaj plaws: muaj calorie ntau ntau, ua kom cov metabolism hauv lub sijhawm ntev, txhim kho qhov hnyav thiab rog thiab nce cov leeg nqaij thiab loj.
HIIT tseem tuaj yeem tsav cov txiaj ntsig kev noj qab haus huv tseem ceeb, suav nrog kev noj cov pa oxygen zoo dua (tus cim tseem ceeb ntawm kev noj qab haus huv ntawm lub plawv), txo cov ntshav qab zib thiab txhim kho lub plawv dhia thiab ntshav siab.
Tsis zoo li qee qhov kev tawm dag zog, ib qho txiaj ntsig ntawm HIIT yog qhov nkag tau yooj yim, txhais tau hais tias nws tuaj yeem ua tiav yam tsis muaj kev koom tes hauv gym kim lossis txawm tias txhua yam khoom siv.
Yuav luag txhua hom kev txav tuaj yeem yog qhov tseem ceeb ntawm HIIT workout, suav nrog taug kev, khiav, caij tsheb kauj vab thiab dhia hlua.Kev cob qhia lub cev qhov hnyav (xws li squats, lunges, push-ups thiab rub-ups) kuj yog cov kev xaiv zoo rau kev cob qhia circuit-style HIIT workouts.
HIIT workouts tsis yog rau txhua tus, tab sis lawv yuav tsim nyog rau ntau tus neeg tshaj li qhov koj xav, suav nrog cov neeg ntawm txhua lub hnub nyoog.Nco ntsoov, kev siv zog ntawm kev tawm dag zog yuav tsum yog nyob ntawm koj tus kheej lub cev qoj ib ce, yog li "kev tawm mus" txhais tau tias qee yam txawv rau peb txhua tus.Cov txiaj ntsig ntawm HIIT vam khom rau kev txaus siab thiab muaj peev xwm los thawb koj tus kheej, txawm li cas los xij uas txhais tau rau koj.
Kev xaiv kev cob qhia muaj zog
Koj tuaj yeem suav nrog HIIT cov hauv paus ntsiab lus rau hauv koj txoj kev qhia lub zog hauv ob txoj hauv kev tshwj xeeb.Ib txoj hauv kev hu ua kev siv zog ua haujlwm siab, uas suav nrog kev siv qhov hnyav dua rau kev rov ua dua tsawg dua, ua raws li luv luv - kwv yees li 20-thib ob - lub sijhawm so.
Qhov thib ob txoj kev yog hu ua high-intensity cardioresistance thiab yuav alternating ntawm lub zog ce thiab bursts cardio los yog calisthenics ce.Piv txwv li, ua ib pawg squats ua raws li 60 vib nas this ntawm lub hauv caug siab, ces dumbbell kab ua raws li 60 vib nas this ntawm dhia jacks.Lub tswv yim tom qab ob qho kev qhia yog tias koj hloov pauv ntawm kev tawm dag zog siab thiab qis qis lossis so.
Muaj peev xwm Pitfalls
Muaj ib qho tseem ceeb caveat thaum nws los txog rau HIIT.Kev ua nws ntau dhau tuaj yeem ua rau muaj kev kub ntxhov, ua rau koj nkees nkees thiab raug mob, tshwj xeeb tshaj yog nyob rau hauv cov pob qij txha.Kev tawm dag zog siab yog qhov muaj kev ntxhov siab ntau, thiab kev ntxhov siab ntau dhau tsis zoo tagnrho.
HIIT workouts ua rau lub sijhawm luv luv ntawm cortisol (ib qho tshuaj hormone uas yog ib feem ntawm "sib ntaus lossis ya" teb), uas ua rau lub cev muaj zog.Tab sis kev tswj hwm qib siab ntawm cortisol nyob rau lub sijhawm ntev, uas tuaj yeem tshwm sim yog tias koj tsis txaus siab ntawm kev tawm dag zog, tuaj yeem ua rau hnyav nce thiab digestive teeb meem.
Lwm qhov kev poob qis ntawm HIIT ntau dhau suav nrog cov qib glycogen depleted, uas tuaj yeem ua rau koj qeeb thiab qaug zog thaum lub sijhawm ua haujlwm thiab qeeb kom rov qab los ntawm kev tawm dag zog.Tsis tas li ntawd, kev ua haujlwm HIIT dhau los ze rau lub sijhawm pw tuaj yeem ua rau muaj kev cuam tshuam txog kev pw tsaug zog.
Yog vim li cas kom tsis txhob HIIT
Kuj tseem muaj qee qhov xwm txheej thaum HIIT yuav tsis yog qhov kev xaiv zoo tshaj plaws.Piv txwv li, yog tias koj muaj kev ntxhov siab heev rau ib hnub twg, nws yuav yog qhov zoo tshaj plaws los tso koj qhov kev tawm dag zog HIIT kom txog thaum koj hnov zoo dua.Nyob rau lub sijhawm no, lo nrog ntau hom kev tawm dag zog.Kev thawb koj tus kheej mus rau qhov siab tshaj plaws ua rau muaj kev ntxhov siab ntxiv rau lub cev thiab lub siab uas yuav ua rau muaj kev cuam tshuam.
Yog tias koj muaj teeb meem sib koom ua ke lossis mob ntev, koj tseem tuaj yeem ua qhov cuam tshuam qis rau HIIT workouts.Piv txwv li, yog tias koj muaj mob hauv koj lub hauv caug thiab taug kev yog qhov koj nyiam ntawm kev tawm dag zog, jogging lossis khiav yuav ua rau muaj kev cuam tshuam ntau dhau los suav nrog hauv HIIT program.Nyob rau hauv tas li ntawd, sim ib tug HIIT cycling workout, uas yog ib qho kev xaiv uas tsis muaj kev cuam tshuam.
Qauv HIIT Workouts
Yog tias koj tshiab rau HIIT, ntawm no yog ob peb yam piv txwv ntawm qhov pib-theem HIIT kev sib tham yuav zoo li:
- Jogging / khiav HIIT: Tom qab ua kom sov li ob peb feeb, hloov ib mus rau ob feeb ntawm kev jogging nrog 15 vib nas this ntawm tag nrho cov sprinting rau tag nrho cov workout ntev 10 mus rau 20 feeb.
- Kev cob qhia muaj zog / kev cob qhia hauv Circuit Court HIIT: Ua kom sov los ntawm kev taug kev lossis ua lwm yam kev siv qis qis rau ob peb feeb.Tom qab ntawd, ua 10 qhov rov ua dua ntawm peb qhov kev tawm dag zog sib txawv, xws li lunges, push-ups thiab curl-ups, ua raws li ib feeb ntawm kev siv cardio siab, zoo li lub hauv caug siab lossis tau txais tus kws qhia elliptical.Hloov lub zog kev cob qhia thiab cardio rau lub sijhawm xav tau ntawm koj qhov kev tawm dag zog.
- Taug kev HIIT: Ua kom sov los ntawm kev taug kev li ob peb feeb ntawm qhov qub, ces hloov ib feeb ntawm kev taug kev nrawm nrog ib feeb ntawm kev qeeb qeeb rau lub sijhawm xav tau ntawm koj qhov kev tawm dag zog.Lwm qhov kev xaiv yog ntsuas qhov deb es tsis yog lub sijhawm.Piv txwv li, yog tias koj nyob rau hauv ib lub quarter-mais khiav, alternate taug kev ib nrab ceg ntawm lub nrawm nrawm nrog ib nrab ceg ntawm qhov qeeb qeeb.
Nyob rau hauv xaus
Raws li nrog txhua yam, kev noj tshuaj kom tsim nyog yog qhov tseem ceeb.Tsuas yog vim HIIT yog ib qho kev ua tau zoo thiab muaj txiaj ntsig ntawm kev tawm dag zog tsis tau txhais hais tias nws yuav tsum yog koj daim ntawv nkaus xwb.Nws yog qhov zoo tshaj plaws los ua HIIT workouts ntawm cov hnub tsis sib law liag thiab ua kom tsis tshua muaj zog ntawm lub cev ua si rau lwm hnub.Nws kuj yog ib lub tswv yim zoo los so qee lub sij hawm los ntawm HIIT rau ob peb lub lis piam ntawm ib lub sij hawm, thaum lub sij hawm uas koj tuaj yeem hloov koj lub siab mus rau lwm yam kev tawm dag zog xws li kev cob qhia lub zog lossis kev ua si sab nraum zoov.
Lub sij hawm xa tuaj: Plaub Hlis-07-2022