Kungani Kufanele Uqaphele Ukulimala Ngesikhathi Sekilasi Lakho le-HIIT

-Delile

• Nakhu okushiwo ucwaningo
• Kepha ingabe i-HIIT iyingozi ngokwengeziwe?
• Ingabe kufanele uyeke ukwenza i-HIIT?
• Buyekeza kwe-

I-HIIT, eyaziwa nangokuthi ukuqeqeshwa kwesikhawu sokuqina okukhulu, ivame ukubhekwa njenge-grail engcwele yokusebenza. Ukusuka ekushiseni amafutha amaningi kune-cardio ejwayelekile ukukhulisa imetabolism yakho, izinzuzo ze-HIIT ziyaziwa, ingasaphathwa eyokutshala imali ngesikhathi esihle, kanti izikhathi eziningi zihlala imizuzu engama-30 noma ngaphansi.

Kodwa uma ubambeke kakhulu kulo mkhuba wokujima, kunokuthile okudingeka ukwazi: I-HIIT ingase inyuse kakhulu ingozi yokulimala, kuye ngezinga lakho lokufaneleka.

Nakhu okushiwo ucwaningo

Ocwaningweni olusha olushicilelwe ku Ijenali Yemithi Yezemidlalo Nokufaneleka Komzimba, abacwaningi bahlaziye idatha evela ku-National Electronic Injury Surveillance System kusukela ku-2007 kuya ku-2016 ukuze balinganise ukuthi bangaki ukulimala okuhlobene nemishini ethile (ama-barbell, ama-kettlebell, amabhokisi) nokuzivocavoca (ama-burpees, amaphaphu, ama-push-ups) avame ukusetshenziswa ekusebenzeni kwe-HIIT . Ukuhlaziywa kukhombisile ukuthi noma i-HIIT ilungele ukukhulisa ukuqina nokwakha imisipha emincane, ingakhuphula namathuba okuthola ama-knee and ankle sprains, kanye nezicubu zemisipha nezinyembezi ze-rotator-cuff. (Qaphela lezi zimpawu eziyisikhombisa zokuxwayiswa ngokweqile.)

Esikhathini esiyiminyaka eyisishiyagalolunye, kube nokulimala okucishe kube yizigidi ezine okuhlobene nemishini ye-HIIT nokusebenza, ngokusho kokutholakele kocwaningo. Ucwaningo luphinde lukhombe ukuthi idatha ehlukanisiwe nenani lokuseshwa kweGoogle 'kokusebenza kwe-HIIT' kuveze ukuthi intshisekelo kulo mkhuba icishe ifane nokwanda kwenani lokulimala ngonyaka. (I-FYI: Lesi akusikho okokuqala ukuphepha kwe-HIIT kubuzwa.)

Ngenkathi abesilisa abaneminyaka engama-20 kuya kwengama-39 bekungabantu abaningi kakhulu ukuba bathinteke ekulimaleni okususelwa ku-HIIT, abesifazane bebengemuva kakhulu. Eqinisweni, cishe amaphesenti angama-44 okulimala okuphelele enzekile kwabesifazane, uNicole Rynecki, obekhethwe yi-MD futhi ongumbhali wombhali wocwaningo, utshela Umumo.

Kumele uqaphele ukuthi imishini nokuzivocavoca abacwaningi abakufundile akukona kuphela ukusebenza kwe-HIIT; ungasebenzisa ngokuphephile nangempumelelo ama-kettlebells nama-barbells futhi wenze imiphunga noma ama-push-up (ukubala nje ambalwa) ekusebenzeni okungewona kwe-HIIT. Okunye, ukujima kwe-HIIT kungathatha izinhlobo eziningi ezihlukene-inqobo nje uma uhamba ngebhayisikili phakathi kwezikhawu zokushuba okuphezulu kanye nezikhathi zokuphumula, wenza i-HIIT. (Ungakwenza kutreadmill, uhleli ngebhayisikili le-spin, njll., Ngakho-ke akubona bonke ukusebenza kwe-HIIT okungaba nobungozi bokulimala obufanayo.) Futhi, abacwaningi abaqhathanisi inani lokulimala okuhlobene ne-HIIT nalabo kubangelwa eminye imisebenzi, ngakho-ke akucaci ukuthi i-HIIT iyingozi kangakanani uma iqhathaniswa, yithi, ukugijima noma i-yoga.

Kepha ingabe i-HIIT iyingozi ngokwengeziwe?

Abacwaningi balolu cwaningo baphikisa ngokuthi ukuzivivinya okunamandla kakhulu kuvame ukudayiswa njengokuthi "usayizi owodwa ulingana konke" kuyilapho ngokuqinisekile akunjalo.

"Abasubathi abaningi, ikakhulukazi abayizimfundamakhwela, abanakho ukuguquguquka, ukuhamba, amandla ayisisekelo, kanye nemisipha yokwenza lezi zivivinyo," kusho uJoseph Ippolito, M.D., umbhali obambisene nocwaningo, ekukhulumeni nabezindaba. (Okuhlobene: Kungenzeka Yini Ukwenza I-HIIT Eningi Kakhulu? Isifundo Esisha Sithi Yebo)

Akusikho okokuqala uzwile lo muzwa: Umqeqeshi osaziwayo uBen Bruno wenze impikiswano efanayo emelene nama-burpees (ukunyakaza okusetshenziswa kaningi emakilasini e-HIIT) ethi akudingekile, ikakhulukazi uma umusha ukuzilolonga . "Uma uzama ukunciphisa isisindo futhi uzizwa ungcono ngomzimba wakho, futhi ufunda ukuzikhandla kokuzivocavoca, awunalo ibhizinisi lokwenza ama-burpees," esitshele. "Kungani? Ngoba abantu abakuleli qembu bavame ukungabi namandla adingekayo nokunyakaza ukwenza iminyakazo ngendlela efanele, okunyusa ingozi yokulimala ngokungadingekile."

Ingabe kufanele uyeke ukwenza i-HIIT?

Lokho okushiwo, HIIT can zisebenze, futhi abacwaningi nakanjani abasho ukukugwema ngokuphelele. Bavele baphikisana ngokuthi kubalulekile ukuthuthukisa ukuguquguquka kwemvelo, ibhalansi, namandla onke ngaphambi kokuziphonsela inselelo ekusebenzeni okunamandla njenge-HIIT ukugwema ukulimala. (Bona: Kungani Kulungile Ukusebenza Ngezinga Eliphansi)

“Yazi umzimba wakho,” kusho uDkt. Rynecki. "Beka eqhulwini ifomu elifanele, futhi ufune ukuqondiswa okufanelekile kochwepheshe bezempilo nabaqeqeshi. Ngokuya ngomlando wabahlanganyeli wezokwelapha nowokuhlinzwa, cabanga ukubonisana nodokotela ngaphambi kokubamba iqhaza."

Uma ukhathazekile ngokulimala, khumbula ukuthi *akudingeki* wenze i-HIIT ukuze ulungele. Udinga ubufakazi? Lokhu kuzivocavoca okunomthelela omncane kusashisa amakholori amakhulu.

Buyekeza kwe-