Yintoni iNkqubo yokuSebenza ye-HIIT?

NguCedric X. Bryant

Ukuqeqeshwa kwekhefu eliphezulu, okanye i-HIIT, ihlola ezimbini zeebhokisi ezibaluleke kakhulu xa kuziwa kwiprogram yokuzivocavoca: ukusebenza okuphezulu ngexesha elifutshane.Ukuzilolonga kwe-HIIT kulucelomngeni kakhulu kwaye kubonisa ukugqabhuka okufutshane (okanye izithuba) zomthambo omandla kakhulu olandelwa ngamaxesha amafutshane asebenzayo okubuyisela.

Umzekelo, umthambo we-HIIT wemizuzu engama-30 kwiklasi yokukhwela ibhayisekile yangaphakathi unokubandakanya ukutshintshiselana phakathi kwemizuzwana engama-30 yomzamo omkhulu wokubaleka kunye nemizuzwana engama-90 yokunyovwa okungamandla kakhulu (okt, ukubuyiswa okusebenzayo) kwimijikelo eli-10, kunye nemizuzu emihlanu yokufudumala- phezulu kunye nemizuzu emihlanu yokupholisa phantsi.

Yintoni omawuyazi nge-HIIT

Unokwenza i-HIIT ikusebenzele ngokufunda malunga neenzuzo, imigibe enokubakho kunye nokwahluka okubandakanyayo ukuba le nkqubo yokuzilolonga kufuneka ibonelele.

• Iinzuzo zeHIIT.
• Iinketho zoqeqesho lwamandla.
• Imigibe enokwenzeka.
• Isampulu ye-HIIT yokuzilolonga.

Iinzuzo zeHIIT

Kukho iinguqu ezingenakubalwa kwifomathi, njengoko ubude kunye nobunzulu bazo zombini ukuqina kunye namaxesha okubuyisela kunokuguqulwa ngokuxhomekeke kwinqanaba lokufaneleka komntu kunye neenjongo.Ngcono ngakumbi, izibonelelo ziyamangalisa: ukutshiswa kwekhalori ephezulu, ukunyuka okungapheliyo kwi-metabolism, ubunzima obuphuculweyo kunye nokulahleka kwamafutha kunye nokwanda kokuqina kwemisipha kunye nobukhulu.

I-HIIT inokuphinda iqhube izibonelelo zempilo ezibalulekileyo, kubandakanywa ukusetyenziswa okungcono kwe-oksijeni (umakishi obalulekileyo wempilo ye-cardiorespiratory), ukunciphisa iswekile yegazi kunye nokuphucula izinga lentliziyo kunye noxinzelelo lwegazi.

Ngokungafaniyo nezinye iinkqubo zokuzilolonga, enye inzuzo yeHIIT kukuba ifikeleleka kakhulu, nto leyo ethetha ukuba inokuphunyezwa ngaphandle kobulungu bejim ebiza imali eninzi okanye nasiphi na isixhobo kwaphela.

Phantse naluphi na uhlobo lokunyakaza lunokuba ngundoqo wokuzilolonga kwe-HIIT, kuquka ukuhamba, ukubaleka, ukukhwela ibhayisekile kunye nokutsiba intambo.Uqeqesho lwamandla obunzima bomzimba (njenge-squats, imiphunga, i-push-ups kunye ne-tsall-ups) zikwayindlela efanelekileyo yoqeqesho lwesekethe-isimbo sokuzilolonga se-HIIT.

Ukuzilolonga kwe-HIIT akusiyo eyomntu wonke, kodwa kunokuba kufanelekile kubantu abaninzi kunokuba ucinga, kuquka abantu bayo nayiphi na iminyaka.Khumbula, ukuqina komthambo kufuneka kuhambelane nenqanaba lokuqina kwakho, ke "ukuphuma ngaphandle" kuthetha into eyahlukileyo komnye nomnye wethu.Izibonelelo ze-HIIT zixhomekeke ekuzimiseleni kunye nokukwazi ukuzityhala, nokuba kuthetha ntoni na kuwe.

Iinketho zoQeqesho lwamandla

Ungabandakanya imigaqo ye-HIIT kwirejimeni yakho yoqeqesho lwamandla ngeendlela ezimbini ezizodwa.Enye indlela ibizwa ngokuba yi-high-intensity resistance training, ebandakanya ukusebenzisa ubunzima obunzima bokuphindaphinda okumbalwa, kulandelwa lixesha elifutshane - malunga ne-20-yesibini - ixesha lokuphumla.

Indlela yesibini ibizwa ngokuba yi-high-intensity cardioresistance kwaye ibandakanya ukutshintshana phakathi kwemithambo yamandla kunye nokugqabhuka kwemithambo ye-cardio okanye i-calisthenics.Umzekelo, yenza isethi yee-squats elandelwa yimizuzwana engama-60 yokumatsha amadolo aphakamileyo, emva koko imiqolo yeedumbbell ilandelwe yimizuzwana engama-60 yokutsiba iijacks.Uluvo ngasemva kobuchwephesha bobubini kukuba utshintshana phakathi komthambo ophakamileyo kunye nophantsi okanye uphumle.

Imigibe enokubakho

Kukho i-caveat enye enkulu xa kuziwa kwi-HIIT.Ukuyenza rhoqo kunokubakho umva, kukushiya utyekele ekudinweni kunye nokwenzakala okunokwenzeka, ngakumbi kumalungu.Uxinzelelo oluphezulu luxinzelelo olukhulu, kwaye uninzi lwalo naluphi na uxinzelelo alufanelekanga.

Ukusebenza kwe-HIIT kubangela i-spike yexesha elifutshane kwi-cortisol (ihomoni eyingxenye yempendulo "yokulwa okanye indiza"), eyenza umzimba ukhule womelele.Kodwa ukugcina amanqanaba aphezulu e-cortisol kwithuba elide, elinokuthi lenzeka ukuba awubuyelanga ngokwaneleyo phakathi kokusebenza, kunokukhokelela ekuzuzeni ubunzima kunye nemiba yokwetyisa.

Ezinye izinto ezinokuthi zibe phantsi ze-HIIT kakhulu ziquka amanqanaba e-glycogen aphelile, anokukushiya uzive ucotha kwaye ubuthathaka ngexesha lokuzilolonga kunye nokucotha ukuchacha phakathi kwezihlandlo zokuzilolonga.Kwakhona, ukwenza umthambo we-HIIT kufutshane kakhulu nexesha lokulala kunokubangela ukuphazamiseka kokulala.

Izizathu zokunqanda i-HIIT

Kukho neemeko ezithile xa i-HIIT isenokungabi lolona khetho lufanelekileyo.Umzekelo, ukuba uziva uxinezeleke kakhulu ngosuku oluthile, kungangcono ukuvala umthambo we-HIIT de uzive ungcono.Okwangoku, namathela kwiindlela ezilinganiselweyo zokuzilolonga.Ukuziqhubela kumzamo omkhulu kubeka uxinzelelo olongezelelekileyo emzimbeni nasengqondweni olunokuthi lube nemveliso.

Ukuba unemiba edibeneyo okanye iintlungu ezingapheliyo, usenokwenza i-HIIT yokuzivocavoca enefuthe eliphantsi.Umzekelo, ukuba unentlungu emadolweni kunye nokuhamba yindlela oyikhethayo yokuzilolonga, ukubaleka okanye ukubaleka kunokuba nempembelelo ephezulu kakhulu ukuba ifakwe kwinkqubo ye-HIIT.Kuloo meko, zama ukuzilolonga ngebhayisekile ye-HIIT, eyindlela esebenzayo enefuthe eliphantsi.

Isampulu sokuSebenza kwe-HIIT

Ukuba umtsha kwi-HIIT, nantsi imizekelo embalwa yendlela iseshoni ye-HIIT enokuthi ijongeke ngayo:

• Ukubaleka / ukubaleka i-HIIT: Emva kokufudumeza imizuzu embalwa, tshintsha umzuzu omnye ukuya kwemibini ukubaleka kunye nesekondi eli-15 lokubaleka konke okuphuma kwi-10 ukuya kwimizuzu engama-20.
• Ukuqeqeshwa kwamandla / ukuqeqeshwa kwesekethe HIIT: Ukufudumala ngokuhamba okanye ukwenza enye i-cardio ephantsi kwemizuzu embalwa.Emva koko, yenza uphindaphindo lwe-10 lwemithambo emithathu eyahlukeneyo, njengemiphunga, i-push-ups kunye ne-curl-ups, ulandelwa ngumzuzu omnye we-cardio ephezulu, njengokumatsha kwamadolo aphezulu okanye ukuya kumqeqeshi ojikelezayo.Lutshintshe uqeqesho lwamandla kunye ne-cardio ngexesha elifunekayo lokuzilolonga.
• Ukuhamba nge-HIIT: Zifudumeze ngokuhamba imizuzu embalwa ngesantya esiqhelekileyo, emva koko utshintshe umzuzu omnye wokuhamba okukhawulezayo kunye nomzuzu omnye wokuhamba kancinci ngexesha elifunekayo lokuzilolonga.Enye inketho kukulinganisa umgama kunexesha.Umzekelo, ukuba ukwikota yeemayile, tshintsha uhambe umjikelo wesiqingatha ngesantya esikhawulezayo kunye nesiqingatha sesiqingatha ngesantya esisezantsi.

Ukuququmbela

Njengazo zonke izinto, idosing efanelekileyo ingundoqo.Ngenxa yokuba i-HIIT iyindlela esebenzayo nesebenzayo yokuzilolonga ayithethi ukuba kufuneka ibeyifomu yakho kuphela.Kungcono ukwenza umthambo we-HIIT ngeentsuku ezingahambelaniyo kwaye wenze iintlobo ezincinci zokuzilolonga ngezinye iintsuku.Ikwangumbono olungileyo ukuthatha ikhefu ngamathuba athile kwi-HIIT iiveki ezimbalwa ngexesha, apho unokutshintshela ugxininiso lwakho kwezinye iindlela zokuzilolonga ezinje ngoqeqesho lwamandla okanye imisebenzi yangaphandle.