Izinhlelo zokusebenza ezinhlanu ze-HIIT Workout Okufanele Uzilandele Manje

-Delile

• Uhlelo lokusebenza oluhle kakhulu lwe-DIY HIIT Workout: I-J & J Official 7 Minute Workout
• Umuzwa Ohamba Kakhulu Womqeqeshi Obonakalayo: I-Nike Training Club
• Ukusebenza Okusezingeni Elifanele Kakhulu: Umqeqeshi weFitbit
• The Best HIIT Amandla Ukuqeqeshwa App: Keelo
• Uhlelo Lokusebenza Olungcono Kakhulu Lwezisetshenziswa Ezincane: Umsubathi Wemizuzu eyi-12
• Buyekeza kwe-

Unentshisekelo ezinzuzweni eziningi ze-HIIT kepha ungaqiniseki ukuthi ungaqala kuphi? Siyabonga, I-App Store ye-Apple kanye ne-Google Play zigcwele izinhlelo zokusebenza ezihlinzeka ngokusebenza okuqinisekisiwe ukuze ujuluke, futhi iningi lale mizila ukujima kokuqeqeshwa kwesikhashana okuphezulu (HIIT).

Kungani kufanele uzame: Abaphenyi e-Human Performance Institute e-Orlando bakhombise ukuthi imizuzu eyisikhombisa nje kuphela ye-HIIT ingasiza ukunciphisa amafutha omzimba ngenkathi ithuthukisa ukuzwela kwe-insulin, i-VO2 max (ukuthi umzimba wakho uwusebenzisa kahle kangakanani umoya-mpilo), nokuqina kwemisipha.

"Isayensi engemuva kokuzivocavoca kwemizuzu eyisikhombisa, eyishumi, noma engu-15 inomsindo ongamaphesenti ayikhulu," kusho uPete McCall, uC.S.C.S., isazi sokuvivinya umzimba eSan Diego. "Lezi zinhlelo zokusebenza zilungele abantu abafuna ukujima ekhaya futhi bafunde ukuhlanganisa ukujima okuqinile."

Kunesexwayiso esisodwa kuphela: Ukujima kwe-HIIT kuhle kuphela njengomzamo obanika wona. "Uma uziphoqa ngempela, uma uthi, 'Ngizosebenza imizuzu eyisikhombisa kuphela kodwa ngizoya kanzima ngangokunokwenzeka,' yilapho imizuzu eyisikhombisa ingaba nomphumela obaluleke impela," kusho uMcCall . (Okuhlobene: Uyini Umehluko Phakathi Kwe-HIIT neTabata?)

Lezi zinhlelo zokusebenza ezinhlanu ziyisiqalo esihle sokungena emhlabeni we-DIY HIIT. "Zisebenzise njengethuluzi lokufunda," kusho uMcCall. "Bazokunikeza imibono emihle yesifunda, futhi ungahlala wenza izinguquko ezikusebenzelayo njengoba uthola ukunethezeka."

Uhlelo lokusebenza oluhle kakhulu lwe-DIY HIIT Workout: I-J & J Official 7 Minute Workout

Mahhala, iTunes kanye Android

Uma ubheke ukuzama umnyakazo omusha, lolu hlelo lokusebenza (olwaklanywa umqondisi wezokuzivocavoca umzimba e-Johnson & Johnson Human Performance Institute) lunomtapo wokuzivocavoca ongama-72 ongaxutshwa futhi ufaniswe nokuhlukahluka kokujima okungaphezu kwe-1,000. Kuzwakala kushushu kancane? Uhlelo lokusebenza lokujima lwe-HIIT lunikeza nokujima okusethiwe ngaphambili okungu-22, noma ungakhetha "ukujima okuhlakaniphile" okusekelwe ekuhlolweni kwezinga lakho lokufaneleka. Ngaphezu kwalokho, ukuzivocavoca ngakunye kunikeza izinkomba zomsindo kukho konke ukuzivocavoca ukukusiza ugcine ifomu elifanele. (Le nselelo yezinsuku ezingama-30 ye-cardio HIIT nayo kufanele izame.)

Umuzwa Ohamba Kakhulu Womqeqeshi Obonakalayo: I-Nike Training Club

Mahhala, iTunes kanye Android

Ngifisa sengathi ungasebenza nabaqeqeshi bosaziwayo abanjengoJoe Holder noma uKirsty Godso? Uhlelo lokusebenza lwe-Nike Training Club iletha ukujima kwamahhala okungaphezu kuka-175-kusuka emandleni nasekukhuthazeleni kuya ekuhambeni ne-yoga-okugqugquzelwe abasubathi be-Nike, njengoSerena Williams no-Chloe Kim, futhi kwaklanywa (futhi kwaboniswa!) abaqeqeshi abangochwepheshe be-Nike. Ungakha futhi nohlelo lokuqeqeshwa olwenziwe ngezifiso ngokususelwa kuzinhloso zakho, futhi uhlelo lokusebenza luzolungisa ukusebenza kwakho ngokuya ngentuthuko yakho. (Ngamanye amagama, lapho usebenzisa kakhulu uhlelo lokusebenza, kuzokulethela kangcono.) Ukuhamba ngakunye kuza nevidiyo, ngakho-ke uzokwazi kahle ukuthi wenzeni noma ngabe kungukuzivocavoca ongakaze uzame ngaphambili.

Ukusebenza Okusezingeni Elifanele Kakhulu: Umqeqeshi weFitbit

Kumahhala ngokuthenga ngaphakathi nohlelo, i-iTunes ne-Android

Uzodinga iFitbit yalolu hlelo lokusebenza lwe-HIIT Workout (futhi empeleni iwashi leFitbit), kepha utshalomali lukufanele. Umqeqeshi we-Fitbit wenza ngezifiso konke ukujima okwenzayo ngohlelo lokusebenza ngokuncoma izivivinyo ngokuya ngomsebenzi wansuku zonke olandelwa ngedivayisi yakho. Ukuzivocavoca okwemizuzu eyisikhombisa kuya kwengama-60 kuza nokuqeqeshwa kwevidiyo okwenziwe kwaba ngokwakho kanye nomsindo, futhi impendulo yakho emva kokuzivocavoca izosiza uhlelo lokusebenza ukuthi linqume ukuthi kunzima kangakanani ukukucindezela ngokuzayo. Ukuthuthukela kusevisi ye-premium ye $ 39.99 kukutholela unyaka wonke wokufunwayo, izinhlelo ezenziwe ngezifiso ukukusiza ukhulume, unciphise phansi, noma uqine. (UFitbit uphinde wahlangana ne-Adidas ukuletha ukuzivocavoca okwenziwe ngezifiso esihlakaleni sakho.)

The Best HIIT Amandla Ukuqeqeshwa App: Keelo

Mahhala; iTunes

Konke ukusebenza kukaKeelo kwe-HIIT kungaphansi kwemizuzu engama-20 futhi iningi lisisindo somzimba kuphela, yize ezinye zingadinga ama-dumbbells, kettlebells, noma enye imishini yokuzivocavoca eyisisekelo. Noma kunjalo, ungathumela kalula i-imeyili ithimba labaqeqeshi ukuthola izincomo kokunye ukwelulekwa mayelana nokuhamba kokuzivocavoca umzimba, ukukhethwa kwesisindo, noma ngisho nokuthi yikuphi ukuzilolonga okufanele ukwenze ngalolo suku. Lokho ongeke ukwenze ukukhathazeka nganoma yini ngaphandle kokuqinisekisa ukuthi ushaye ngamandla akho amakhulu - uhlelo lokusebenza likukhombisa kahle ukuthi wenzeni ngemiyalo yevidiyo.

Uhlelo Lokusebenza Olungcono Kakhulu Lwezisetshenziswa Ezincane: Umsubathi Wemizuzu eyi-12

US $ 2.99 ngokuthenga ngaphakathi nohlelo, i-iTunes ne-Android

Lolu hlelo lokusebenza lwe-HIIT lokuzivocavoca lunikeza ukusebenzisa okungu-185 okwenziwe kusuka ekuzivocavoca umzimba okungu-35-plus kanye nokuzivocavoca okuncane okuza nezinkomba ezigcwele nemiboniso yevidiyo. Kodwa futhi kufaka phakathi isikhathi sokuphumula nesitophuwashi sabachwepheshe be-HIIT abalungele ukudala ukujima kwabo. Uma uthuthukela ejimini yeSuper Athlete ngo- $ 4.99 ngenyanga, uzothola ukufinyelela ekusebenzeni okungaphezulu kwama-200 kwe-HIIT, kanye nokuqonda izitayela zakho zokuzivoxavoxa nezikhumbuzo zokukusiza ufeze izinhloso zakho.

Buyekeza kwe-