Ngu-Cedric X. Bryant
Ukuqeqeshwa kwe-high-intensity interval, noma i-HIIT, ihlola amabhokisi amabili abaluleke kakhulu uma kuziwa ezinhlelweni zokuzivocavoca: ukusebenza kahle okuphezulu ngesikhathi esifushane.Ukujima kwe-HIIT kuyinselele kakhulu futhi kufaka ukuqhuma okufushane (noma izikhawu) zokujima okunamandla kakhulu okulandelwa yizikhathi ezimfushane zokululama ezisebenzayo.
Isibonelo, ukujima kwe-HIIT kwemizuzu engama-30 ekilasini lokuhamba ngebhayisikili elingaphakathi kungase kuhilele ukushintshanisa phakathi kwamasekhondi angu-30 wokugijima umzamo omkhulu kanye namasekhondi angu-90 wokunyathela okungaqinile (okungukuthi, ukutakula okusebenzayo) imizuliswano engu-10, kanye nokufudumala kwemizuzu emihlanu- phezulu kanye nokupholisa phansi imizuzu emihlanu.
Okufanele Ukwazi Nge-HIIT
Ungenza i-HIIT ikusebenzele ngokufunda mayelana nezinzuzo, izingibe ezingaba khona kanye nokwehluka okubandakanyayo okuhlinzekwa yilolu hlelo lokujima.
- Izinzuzo ze-HIIT.
- Izinketho zokuqeqesha amandla.
- Izingibe ezingaba khona.
- Isampula yokuzivocavoca kwe-HIIT.
Izinzuzo ze-HIIT
Kukhona ukuhlukahluka okungenakubalwa kufomethi, njengoba ubude nokuqina kwakho kokubili ukuqina okuphezulu nezikhathi zokuthola kungashintshwa kuye ngeleveli yokufaneleka yomuntu kanye nemigomo.Okungcono nakakhulu, izinzuzo ziyamangalisa: ukushiswa kwekhalori ephezulu, ukwanda okuhlala njalo kwe-metabolism, isisindo esithuthukisiwe nokulahlekelwa kwamafutha kanye nokwanda kwamandla nobukhulu bemisipha.
I-HIIT ingaphinde ishayele izinzuzo zezempilo ezibalulekile, okuhlanganisa ukusetshenziswa okungcono komoyampilo (umaka oyinhloko wezempilo yenhliziyo), ukunciphisa ushukela wegazi kanye nokushaya kwenhliziyo okuthuthukisiwe nomfutho wegazi.
Ngokungafani nezinye izinhlelo zokujima, inzuzo eyodwa ye-HIIT ukuthi ifinyeleleka kakhulu, okusho ukuthi ingafezwa ngaphandle kobulungu bejimu obubizayo noma nanoma iyiphi into esetshenziswayo.
Cishe noma yiluphi uhlobo lokunyakaza lungaba umgogodla wokuzivocavoca kwe-HIIT, okuhlanganisa ukuhamba, ukugijima, ukuhamba ngebhayisikili kanye nentambo yokugxuma.Ukuqeqeshwa kwamandla esisindo somzimba (njengama-squats, amaphaphu, ukusunduza nokudonsa) nakho kuyizinketho ezinhle zokujima kwe-HIIT yesitayela sokuqeqesha.
Ukujima kwe-HIIT akukona okwawo wonke umuntu, kodwa kungase kulungele abantu abaningi kunalokho ongacabanga, okuhlanganisa abantu banoma iyiphi iminyaka.Khumbula, ukushuba kokuzivocavoca kufanele kuhambisane nezinga lakho lokuqina, ngakho-ke "ukuphuma konke" kusho okuhlukile komunye nomunye wethu.Izinzuzo ze-HIIT zincike ekuzimiseleni nasekukwazini ukuziphusha, noma ngabe lokho kusho ukuthini kuwe.
Izinketho Zokuqeqesha Amandla
Ungakwazi ukufaka izimiso ze-HIIT ohlelweni lwakho lokuqeqesha amandla ngezindlela ezimbili ezihlukile.Enye indlela ibizwa ngokuthi ukuqeqeshwa kokumelana nokuqina okukhulu, okubandakanya ukusebenzisa izisindo ezisindayo ngokuphindaphinda okumbalwa, okulandelwa isikhathi sokuphumula esifushane - cishe esingama-20- isekhondi.
Indlela yesibili ibizwa ngokuthi i-high-intensity cardioresistance futhi ihilela ukushintshanisa phakathi kokuzivocavoca kwamandla nokuqhuma kwe-cardio noma i-calisthenics exercise.Isibonelo, yenza isethi yama-squats alandelwe amasekhondi angu-60 wokumasha amadolo aphezulu, bese kuba imigqa ye-dumbbell elandelwa imizuzwana engu-60 yokugxuma ojeke.Umqondo walezi zindlela zombili ukuthi ushintshana phakathi kokuzivocavoca okuphezulu nokuphansi noma ukuphumula.
Izingibe Ezingaba Khona
Kune-caveat eyodwa enkulu uma kukhulunywa nge-HIIT.Ukuwenza kaningi kungase kukubuyisele emuva, kukushiye uthambekele ekukhathaleni nokulimala okungenzeka, ikakhulukazi emalungeni.Ukuzivocavoca okunamandla kakhulu kuyingcindezi enkulu, futhi okuningi kwanoma yikuphi ukucindezeleka akufanelekile.
Ukuzivocavoca kwe-HIIT kubangela i-spike yesikhashana ku-cortisol (ihomoni eyingxenye yempendulo "yokulwa noma yokundiza"), okwenza umzimba ukhule uqine.Kodwa ukugcina amazinga aphezulu e-cortisol ngokuhamba kwesikhathi eside, okungenzeka uma ungalulami ngokwanele phakathi nokuzivocavoca, kungaholela ekuzuzeni isisindo kanye nezinkinga zokugaya ukudla.
Okunye okungahle kube phansi kwe-HIIT eningi kuhlanganisa amazinga e-glycogen aphelile, angakushiya uzizwa unensa futhi ubuthakathaka ngesikhathi sokujima futhi ululame kancane phakathi kwezikhawu zokuzivocavoca.Futhi, ukwenza umsebenzi we-HIIT eduze kakhulu nesikhathi sokulala kungabangela ukuphazamiseka kokulala.
Izizathu zokugwema i-HIIT
Kukhona nezimo ezithile lapho i-HIIT ingase ingabi inketho engcono kakhulu.Isibonelo, uma uzizwa ucindezeleke kakhulu ngosuku oluthile, kungase kube ngcono ukumisa ukujima kwakho kwe-HIIT uze uzizwe ungcono.Okwamanje, namathela ezinhlotsheni ezilinganiselayo zokuzivocavoca.Ukuziphushela emzamweni omkhulu kubeka ingcindezi eyengeziwe emzimbeni nasengqondweni engase ingasebenzi.
Uma unezinkinga ezihlangene noma ubuhlungu obungapheli, usengakwazi ukwenza ukujima kwe-HIIT okunomthelela ophansi.Isibonelo, uma uzwa ubuhlungu emadolweni futhi ukuhamba kuyindlela oyithandayo yokuzivocavoca, ukugijima noma ukugijima kungase kube nomthelela omkhulu kakhulu ukuba ufakwe ohlelweni lwe-HIIT.Uma kunjalo, zama ukuzilolonga ngebhayisikili kwe-HIIT, okuyindlela ephumelelayo yomthelela ophansi.
Ukusebenza kwesampula kwe-HIIT
Uma umusha ku-HIIT, nazi izibonelo ezimbalwa zokuthi iseshini ye-HIIT yezinga labaqalayo ingase ibukeke kanjani:
- Ukugijima/ukugijima i-HIIT: Ngemva kokufudumala imizuzu embalwa, shintshanisa umzuzu owodwa kuya kwemibili wokugijima namasekhondi angu-15 wokugijima konke okuphumayo ukuze uthole ukujima okuphelele okuthatha imizuzu eyi-10 kuye kwengama-20.
- Ukuqeqeshwa kwamandla/ukuqeqeshwa kwesekethe HIIT: Zifudumeze ngokuhamba noma ngokwenza enye i-cardio ene-low-intensity imizuzu embalwa.Bese, yenza ukuphindaphinda oku-10 kokuzivocavoca okuthathu okuhlukene, njengamaphaphu, ukusunduza-ups nama-curl-ups, kulandelwa umzuzu owodwa we-cardio enamandla kakhulu, njengokumasha amadolo aphezulu noma ukuya kumqeqeshi onama-elliptical.Shintshanisa ukuqeqeshwa kwamandla kanye ne-cardio ngesikhathi osifunayo sokujima kwakho.
- I-Walking HIIT: Zifudumeze ngokuhamba imizuzu embalwa ngesivinini esivamile, bese ushintshanisa iminithi elilodwa lokuhamba okusheshayo ngomzuzu owodwa wokuhamba kancane ngesikhathi osifunayo sokujima.Enye inketho ukukala ibanga kunesikhathi.Isibonelo, uma ukuthrekhi yekota yemayela, shintshanisa ukuhamba isigamu ngesivinini esisheshayo kanye negxathu elincane ngejubane eliphansi.
Ekuphetheni
Njengazo zonke izinto, umthamo ofanele uyisihluthulelo.Ngenxa yokuthi i-HIIT iyindlela yokuzivocavoca ephumelelayo nephumelelayo akusho ukuthi kufanele kube yifomu lakho kuphela.Kungcono kakhulu ukwenza ukujima kwe-HIIT ngezinsuku ezingalandelani futhi wenze izinhlobo zokunyakazisa umzimba ezingaqinile kakhulu ngezinye izinsuku.Kungumqondo omuhle futhi ukuthatha ikhefu ngezikhathi ezithile ku-HIIT amasonto ambalwa ngesikhathi, lapho ungakwazi ukushintsha ukugxila kwakho kwezinye izinhlobo zokuzivocavoca njengokuqeqeshwa kwamandla noma imisebenzi yangaphandle.
Isikhathi sokuthumela: Jul-07-2022