Ingabe Ukusebenza Okufushane Kwe-HIIT Kusebenza Kakhulu Kunokusebenzisa Okude Kwe-HIIT?

-Delile

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Ubuhlakani obujwayelekile buthi uma uchitha isikhathi esiningi uzivocavoca, uzoqina (ngaphandle kokuziqeqesha ngokweqile). Kepha ngokocwaningo olusha olushicilelwe ku- Imithi & Isayensi Kwezemidlalo Nokuzivocavoca, lokho kungenzeka kungabi * njalo *. Impela, uma uchitha amahora masonto onke ugawula amamayela ku-treadmill, uzokwandisa ukukhuthazela kwakho. Futhi uma usebenza kanzima ku-deadlift yakho izikhathi ezimbalwa ngesonto, i-PR yakho cishe izokhuphuka. Kepha uma kukhulunywa nge-HIIT, okuncane kungahle kube ngaphezulu. ~I-squat igxuma ngenjabulo.~

Ababhali besifundo baqale ngokufuna olunye ucwaningo olwenziwe muva nje ekuqeqeshweni kwesikhawu se-sprint, lapho abantu abenza khona ukuvivinya umzimba okunamandla kakhulu okuhlanganiswe nezikhathi zokuphumula. Lolu hlobo lokuqeqeshwa ngokomzimba luthembele kakhulu kumqondo we-VO2 max, okuyinombolo ekhombisa inani le-oxygen umzimba wakho okwazi ukuyisebenzisa ngesikhathi sokuzivocavoca umzimba. Ukuphakama kwenombolo yakho, ulingana ngokwengeziwe, ngakho-ke kuyisilinganiso esihle sokuthi umuntu wenze intuthuko engakanani ngokuzivocavoca umzimba, nokuthi usebenza kanzima kanjani ngesikhathi sokuzivocavoca kwangempela. Abacwaningi baphethe ngokuthi ukwenza inombolo encane yamasethi ezikhawu akuzange kuvimbe ikhono labantu lokuthuthukisa i-VO2 max yabo. Eqinisweni, isikhawu ngasinye se-sprint esingeziwe ngemuva kwamasethi amabili empeleni kuncishisiwe ukwanda kwabo ku-VO2 max ngamaphesenti ama-5.

Kungani ukwenza amasethi amaningi kungasho a okubi kakhulu umphumela? Ababhali bacabanga ukuthi inqubo i-VO2 max ithuthuka ngayo ingase iqedwe phakathi kwemijaho emibili, okusho ukuthi umsebenzi owengeziwe awunayo inzuzo eyengeziwe. Noma, kungenzeka ukuthi abantu bazishaye ngejubane elihlukile ngemuva kwesethi yesibili.

Okubalulekile ukuqaphela: Izikhawu ezihlolwe kulolu cwaningo zenziwe ngamabhayisikili akhethekile avumela abantu ukuthi benze imisubelo "ye-supramaximal", noma imizamo eyayikuleveli engaphezu kwe-VO2 max yabo. "Imigijimo emikhulu ingamajubane asezingeni eliphakeme kakhulu elingafinyelelwa umuntu ngamunye," kuchaza uNiels Vollaard, Ph.D., umbhali wesifundo. "Lokhu akuyona into eyenziwa ngabasubathi kuphela noma abantu abafanelekile kakhulu; wonke umuntu angakwazi ukufeza umzamo wakhe omkhulu," uyaqhubeka, nakuba kunganconywa kulabo abanomfutho wegazi ophezulu ongalawuleki. Nakuba lolu hlobo lokuzivocavoca lunenzuzo yokufinyeleleka ngokomzimba kuwo wonke umuntu, ibhayisikili lokujima elivamile noma ezinye izinto ezisetshenziswayo ezivamile, ngeshwa, ngeke zisebenzele ukufinyelela kuleli zinga elinamandla lomzamo, okwenza kube nzima ukuphindaphinda lo mphumela ekhaya. "Kungenzeka ukuthi lokhu sikwenze ngaphandle kwemishini ngokukhuphuka izitebhisi noma ukukhuphuka intaba, kodwa asikutusi lokhu ngenxa yengozi yokulimala," usho kanje.

Ngakho-ke yini iphuzu elibalulekile lapha? "Abantu abangazivocavoci umzimba ngenxa yokuntula isikhathi basengazuza izinzuzo zokuzivocavoca umzimba ngokwenza izivivinyo ezimfushane ezibandakanya ukusubatha okukhulu." (Bheka: I-Workout Thethelela I-Tone It Up Girls Ifuna Uyeke Ukwenza) Futhi amabhayisikili asetshenziswe ocwaningweni muva nje atholakele ezentengiselwano, kuvula indawo entsha engenzeka. “Okwamanje sisafaka isicelo soxhaso locwaningo ukuze kuphenywe lolu hlobo lokuzivocavoca njengendlela yokuzivocavoca esekelwe emsebenzini,” kusho uVollaard. "Ngokwenza la mabhayisikili atholakale emsebenzini, kungenzeka sisuse izithiyo eziningi ezivimbela abantu abaningi ukuthi bazivocavoce ngokwanele."

Okwamanje, lolu cwaningo lusebenza njengesikhumbuzo sokuthi awudingi ithani lesikhathi lokuthola ukuzivocavoca okuqinile. Ngemuva kwakho konke, kunobufakazi obuningi bokuthi noma yikuphi ukuvivinya umzimba kungcono kunokungazivocavoci, ngakho-ke uma ucindezelwe isikhathi, ngisho nokuvivinya umzimba okuncane kuzokukhokhela.

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