Ukuzivocavoca kanzima empeleni kumnandi ngokwengeziwe, ngokweSayensi

-Delile

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Uma u-looooove umuzwa wokucishe ufe ngesikhathi sokuzivocavoca kwakho futhi ujabule buthule lapho ama-burpees esemenyu, ngokusemthethweni awuyena umuntu osebenzisa i-psychopath. (Uyazi yini amandla ukwenze ube munye? Ukuhlala ubungane nesithandwa sakho.) Kuyabonakala ukuthi kungenzeka uthokozele futhi unamathele esimisweni sokuzivocavoca uma kukhahlela wena esikhundleni sokuqina kwe "meh".

Uma uqala uhlelo olusha lokuzivocavoca umzimba, kungenzeka ukuthi uqhubeke nokulujabulela uma luphakeme kunokuqina okulingene, ngokusho kocwaningo olusha olwenziwe ngososayensi baseMcMaster University eCanada. (Futhi leso kungesinye sezizathu ezifakazelwe ukuthi kufanele wenze umkhuba wakho wokujima ube nzima.)

Abaphenyi baqasha cishe abantu abadala abangama-40 abasebasha, abanempilo (kepha abahleli phansi), futhi babavocavoca ngebhayisikili elimile kathathu ngesonto amasonto ayisithupha nengxenye benza ukuqeqeshwa kwesikhawu esiphakeme (HIIT) nengxenye benza ukuvivinya umzimba okungaguquguquki, okulingene. Iqembu le-HIIT lishintshane phakathi kwemizuzu engu-1 ye-sprint kanye nezikhawu zokululama imizuzu engu-20, futhi iqembu elinamandla amaphakathi lalihamba ngamabhayisikili ngokuqhubekayo cishe kumaphesenti angama-70 kuya kwangu-75 wokushaya kwenhliziyo okukhulu imizuzu engu-27.5. Abaphenyi baqaphe izinto ezifana ne-VO2 max yabo (ukukhuthazela kwe-aerobic), ukushaya kwenhliziyo, namandla okuphuma ngokuphelele kulo lonke lolu cwaningo, futhi ekupheleni kwesonto ngalinye izivivinyo zilinganise ukusebenza kwazo ngezinga lokuzijabulisa.

Ngeviki lesithathu lohlelo, abavocavoci be-HIIT bakuthokozele kakhulu ukujima kwabo futhi amazinga abo okuthokozela aqhubeka anda isonto ngalinye. Okwamanje, amazinga okuthokozela kwabasebenzi abalinganiselayo ahlala ezinzile, futhi aphansi ngokungaguquki kuneqembu le-HIIT. Abaphenyi baphinde bathola ukuthi i-HIIT ngokuphelele iyindlela yokuzivocavoca esebenza kangcono kakhulu - ebesivele sazi ukuthi ingenye yezinzuzo ze-HIIT.

Ukuphela kwesikhathi sokuqina okukhulu akuyona ungcono kunokuvivinya umzimba ngokulingene? Lapho kunzima kangangokuthi awukwazi ukuqeda, ngokusho kocwaningo. Isibonelo: lapho ulele ubheke phansi phansi ngesikhathi sekilasi lekamu le-boot esikhundleni sokupaka ngendlela obekufanele ukwenze ngayo. (Okunengqondo, ngoba nakanjani kuzwakala ngathi #ukuhluleka.)

Ngakho-ke ngani ingabe ngempela ukujima okunzima kumnandi kakhulu ngokuhamba kwesikhathi? Abaphenyi bathole ukuthi ukwanda kokukhishwa kwamandla okuphelele kwabikezela ukujabulela ukuzivocavoca umzimba-okusho ukuthi abahlanganyeli babenamandla kangakanani ngesikhathi sokuzivocavoca ngakunye, kungenzeka ukuthi bakuthokozele. Lokhu kungaba yingoba ukuzizwa nginekhono (ukuthi "ngikutholile lokhu!" umuzwa) kungumshayeli oyinhloko wokuzizwa okuhle kokujima. Kodwa-ke, ukwanda kokuqina kwabo kwe-VO2 max-noma i-aerobic-akubikezelanga ukujabula ngendlela efanayo. Lokhu kungasho ukuthi ukuzuza kwamandla kusho ukuthi kumnandi ngokwengeziwe ejimini (imisipha yay!) Noma abacwaningi bacabanga ukuthi kungaba enye into: Abavivinya umzimba bangabona ngokucacile futhi balandele umkhondo wenqubekela phambili yabo yamandla isonto nesonto, kepha bangaboni ukwanda kwabo kwe-VO2 max. Ngakho ukuqiniswa okuhle kokubuka intuthuko yabo kungase kube isizathu esiyinhloko sokuthi bakujabulele kakhulu. Cabanga ngalokhu: Ukwazi ukuthi ukwazile ukuphusha kancane, uphakamise kancane, noma ukhiphe amanye ama-reps ngesikhathi sokujima kwakho kuzwakala njengokuwina okungu-#, okungakushiya ujabule ngomjuluko wakho.

Cabangela lokhu njengezaba zokugxuma uphume ku-elliptical kanye ne-splurge ekamu lokuqeqeshwa noma ikilasi eliqondene ne-HIIT esikhundleni salokho. (Ufuna ukuyenza i-DIY? Le nselele yezinsuku ezingu-30 ye-cardio HIIT yokujima iyindawo ekahle yokuqala.)

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