Ingabe Kufanele Wenze I-HIIT Ukuze Ube Nempilo?

-Delile

• Kungani Abanye Abantu Bezonda I-HIIT
• Isinqumo
• Okufanele Ukwenze Uma Uzonda I-HIIT
• Buyekeza kwe-

Ngingumuntu olungele kahle. Ngiqeqesha isitimela ngezikhathi ezine kuya kwezihlanu ngesonto futhi ngihamba ngebhayisikili lami yonke indawo. Ngezinsuku zokuphumula, ngizolingana nohambo olude noma ngikhame ekilasini le-yoga. Into eyodwa okungeyona * ku-radar yami yokuzivocavoca yamasonto onke? Ukuqeqeshwa kwesikhawu esiphakeme (aka HIIT), ngamafuphi, kuyizikhathi zokuzivocavoca umzimba okufushane, okunamandla okuxutshwe nezikhathi ezimfishane zokululama okusebenzayo, ngokusho kwe-American Council on Exercise.

Izinzuzo ze-HIIT zaziwa kakhulu, kusuka ekushiseni amafutha amaningi kune-cardio ejwayelekile ukukhulisa imetabolism yakho-ingasaphathwa eyokuthi isikhathi sokutshala imali sifushane kakhulu kune-state cardio eqinile, edinga noma yikuphi ukusuka kumaminithi angama-30 kuye kwangama-60. (Okuhlobene: Ingabe Kufanele Ushintshe Ukuqeqeshwa kwe-HIIT kokusebenza kwe-LISS?)

Ngangivame ukuba yinhlekisa ye-HIIT, kepha selokhu ngayeka ukukwenza, ngithole ukuthi ngikujabulela ukusebenza kwami ​​kakhulu kunakuqala. (Okuningi kulokho okungezansi!)

Futhi ngenkathi mina ukuzwa Ngilingana kahle, ukuhlukana kwami ​​nekamu ebhuthini kungenze ngazibuza: Ingabe kufanele wenze i-HIIT ukuze ulunge?! Ngemuva kwakho konke, i-HIIT ibhekwe njengenye yezindlela ezinkulu zokuzilolonga iminyaka eminingana nokubalwa, futhi i-HIIT ibukeka iyiyona eyodwa ehlukumezeka kakhulu ngokuzivocavoca ngemfanelo yokuzivocavoca yonke indawo. Kodwa ingabe kuyimpoqo? Nakhu okushiwo abaqeqeshi abangongoti.

Kungani Abanye Abantu Bezonda I-HIIT

Uma ungumuntu ozonda i-HIIT ngokwakho, ungahle uzibuze ukuthi ngabe uzizwa kanjani ngokuzivocavoca isikhawu sakho kujwayelekile. (Makhanda: Kunjalo!)

Kimi, ukungathandi i-HIIT kunezakhi ezimbalwa ezihlukile. Okokuqala, ngiyakuzonda lokho okujuluke ngokuphelele, angikwazi ukuphefumula nhlobo umuzwa ovame ukwenzeka ngemuva kweseshini ye-HIIT. Ngikhetha kakhulu ukushisa okuhamba kancane, okungaguquguquki kokugijima, ukugibela ibhayisikili, noma iseshini esindayo yokuphakamisa izinsimbi. Okwesibili, i-HIIT ivuselela isifiso sami sokudla, ikwenze ngizizwe *indlela* kakhudlwana ukuhlala ngisendleleni nemigomo yami yokudla. Ngokusobala, lokhu kungenxa yomphumela wokushiswa ngemuva, i-aka inyuse ukusetshenziswa ngokweqile kwangemuva kokuzivocavoca oksijini, okutholwa yi-HIIT, okuthathwa njengenzuzo kepha kungakwenza ulambile i-AF.

Esinye isizathu esenza abantu bangayithandi i-HIIT ukuthi bayihlobanisa nokunyakaza okunamandla okuzivivinya, okufana nama-burgues, ama-box jump, ama-sprints, nokuningi.

Kepha akumele kube njalo. "Ungazakhela eyakho i-HIIT Workout ngezinyathelo zakho eziningi ozithandayo zesisindo somzimba; kumane nje kuyindaba yokuthi uzifaka kanjani kanye nethempeli lakho ozenza ngalo," kuchaza uCharlee Atkins, CSCS, umsunguli weLe Sweat. "Ngicabanga ukuthi siyakwesaba 'ukusha' okuzwakele ngesikhathi se-HIIT, kepha i-HIIT yakhelwe ukufaka izikhathi zokuphumula, noma ngabe zimfushane, zilapho ukuze zinikeze umzimba wakho umzuzwana ukuba ugxume uziqalele ukuqala futhi ukunyakaza."

Isinqumo

Ngabe i-HIIT iyadingeka ukuze ilingane? Impendulo emfushane: Cha. Impendulo ende: Ngokuya ngezinhloso zakho, kungenza impilo yakho ibe * lula kakhulu.

"Ukuqeqeshwa kwesikhawu esiphakeme akuyona ingxenye edingekayo yohlelo lokuzivocavoca oluhlelwe kahle," kusho uMeaghan Massenat, CSCS, ongumnikazi weFitness by Design. Udinga ukwenza *olunye* uhlobo lwe-cardio ukuze ugcine inhliziyo yakho iphilile, kodwa akumele kube yi-HIIT. (I-BTW, akudingeki wenze i-cardio ukunciphisa isisindo-kepha kukhona okubanjiwe.)

Ngakho-ke ungafuna nini ukucabanga nge-HIIT? "Ngenkathi ungadingi ukwenza i-HIIT ukuze ulunge, kufanele ucabangele ukuyenza ingxenye yohlelo lwakho lokuzivocavoca umzimba uma ufuna ukunciphisa umzimba, uchithe isikhathi esincane uzivocavoca, noma ukuncintisana emcimbini odinga ukuthi usebenze endaweni ephakeme umfutho kunendlela ojwayele ngayo, "kusho uMassenat.

Uma kushiwo lokho, uma ungakujabuleli ukwenza i-HIIT, akunasisekelo sokuziphoqa. Ngaphandle kokuthandwa nezinzuzo zayo, uma othile engahambelani ne-HIIT, ngakho-ke ngeke kube ukukhetha okungokoqobo kwimpumelelo yesikhathi eside, kusho uBen Brown, CSCS, umsunguli we-BSL Nutrition. "Iqiniso liwukuthi indlela engcono kakhulu yokuzivocavoca yileyo umuntu ajabulela ukuyenza. Isikhathi."

Okufanele Ukwenze Uma Uzonda I-HIIT

Hlala ngaphakathi kokujima kwakho okuncamelayo. "Uma ufuna ukuzivocavoca nge-kickass kodwa wesaba i-HIIT, bese ugxila kulokho okwenziwa ukushaya kwenhliziyo yakho," kululeka u-Atkins. "Inhloso ye-HIIT ukwenza izinga lokushaya kwenhliziyo likhuphuke futhi likugcine lapho. Uma ungumuntu othanda iyoga, zama ukungeza ama-push-up ambalwa ngaphambi kokungena ku-chaturanga ngayinye. Uma ungumshayeli webhayisikili, zama ukusunduza ngokumelene nokumelana imizuzwana embalwa ethe xaxa ekukhuphukeni kwegquma lakho, noma, uma ungumgijimi, phonsa ama-sprints ambalwa lapho uzizwa ukushaya kwenhliziyo yakho kwehla, noma lapho ugijima uye ngqo. "

Uma uphakamisa izinsimbi, i-Massenat incoma ukushintsha ijubane lendlela yakho ukuze uthole umfutho wezinga lokushaya kwenhliziyo noma ukuxuba kwe-cardio esheshayo phakathi kwamasethi. (I-FYI, nansi indlela yokusebenzisa izindawo zokushaya kwenhliziyo ukuqeqesha izinzuzo zokuzivocavoca eziningi.)

Zama isigaba. "Uma ukuqina nokuzikhandla kwe-HIIT kukuthusa, enye yezinto ezinhle kakhulu ongayenza ukujoyina iqembu lokuqeqesha i-HIIT," kuphawula uMassenat. "Ubungani ozobuthola kulelo qembu buzokugqugquzela ukuthi uqhubeke kuze kuphele futhi, ekugcineni, uzozizwa umangele futhi ufezile, futhi ungahle ujabule!"

Gxila ekutholeni ezinye izindlela. "Ungaya ku-aerobic ngokugcwele ngokujoyina i-run club noma ukuthatha isigaba sezinyathelo noma ungene ekuqeqesheni amandla eqiniso ngokuthola umqeqeshi wamandla," kusho u-Atkins. "Uma kungakukitazeleli ukubabaza kwakho, zama ukugeleza okuhle kwe-yoga."

Buyekeza kwe-