Ukuzindla Kungena Kanjani Ku-HIIT?

-Delile

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Ekuqaleni, ukuzindla kanye ne-HIIT kungahle kubonakale kungqubuzana ngokuphelele: I-HIIT yenzelwe ukuvuselela izinga lokushaya kwenhliziyo yakho ngokushesha okukhulu ngokuqhuma okukhulu komsebenzi, kanti ukuzindla kumayelana nokuthula nokuzola kwengqondo nomzimba phansi. (Bheka izinzuzo eziyisishiyagalombili zokuqeqeshwa kwesikhawu esiphakeme.)

Kodwa-ke ukuhlanganisa lezi zindlela ezimbili ezibonakala ziyimbangi yilokho uNike Master Trainer noFlywheel Master Instructor uHolly Rilinger abakwenzile ngekilasi lakhe elisha elizinze eNew York City LIFTED, uhlobo olusha ngokuphelele lokuzivocavoca oluhlose ukuqeqesha ingqondo, umzimba nomoya.

Ake ubheke umqeqeshi wenkanyezi futhi uyazi ukuthi uzinikele ngokujulile emzimbeni wakhe (labo abs!), kodwa, njengoba echaza, ngemva kokwethulwa ekuzindleni esikhathini esingangonyaka esidlule, umkhuba manje ubaluleke kakhulu esimisweni sakhe njengaye. izikhathi zokujuluka. "Ngaqala ukuqonda ukuthi 'ukuqeqesha' ingqondo yami kubaluleke ngokufanayo nokuqeqesha umzimba wami," esho. (Isayensi ikhombisa ukuthi inhlanganisela yokuzivocavoca nokuzindla kunganciphisa ukudangala nakho.)

Noma kunjalo, uyabona ukuthi ukunikela isikhathi esihlukile kumkhuba ngamunye akulona iqiniso kwabesifazane abaningi, futhi lapho benikezwa ukukhetha phakathi kwalaba ababili, kunjalo abantu abaningi bazokhetha ukuqeqesha imizimba yabo. Inhloso yekilasi lakhe ukuqeda isidingo sokwenza lokho kukhetha, okubavumela ukuthi bathole izinzuzo zombili kokusebenza kwengqondo eyodwa nokusebenza komzimba okuhle kakhulu.

Ngakho-ke ukubukeka kahle kwe-meditation-meets-HIIT kubukeka kanjani? I-LIFTED iqala ngemizuzu emihlanu yokuzindla eqondisiwe ukuxhuma emoyeni wakho futhi ulethe ukugxila kwakho okwamanje, bese kuguqukela kwimizuzu engama-30 yokunyakaza okunengqondo, ngoba, njengoba uRilinger echaza, "lapho sihamba ngenhloso, sihamba kangcono." Ungakhohliswa yigama, noma-ke uzosala uphefumula ngokuphelele futhi ukhathele ngalesi sigaba samandla we-cardio wamandla ekilasi, afaka phakathi ukuhamba njengama-squats, ama-lunges, ama-push-up (zama inselelo yakhe yokuphusha !), namapulangwe. Lonke ikilasi liqukethe esinye isikhathi sokuzindla esifushane, 'ukunyakaza okunengqondo' okuningi, i-sprint ephelele eya entanjeni, kanye ne-cooldown ne-savasana.

Ngokumangalisayo, bobabili babonakala besebenza ngokubambisana. "I-HIIT nokuzindla kungabonakala njengezindlela eziphikisanayo, noma kunjalo, nabasubathi abakhulu basebenzise amandla okugxila ukukhulisa ukusebenza kwabo," kuchaza uRilinger. (Nakhu okunye ukuthi ukuzindla kungakwenza kanjani umsubathi ongcono.)

Isigaba esisha se-Equinox sika-HeadStrong (okwamanje esitholakala emadolobheni akhethiwe ase-U.S.) sisebenza ngaphansi kwesisekelo esifanayo. Isigaba esinezigaba ezine siqeqesha ingqondo nomzimba wakho ukusunduza imingcele yomzimba nengqondo, futhi kusekelwe "ekuqondeni ukuthi ukuqeqesha umzimba kuyindlela engcono kakhulu yokuqhuba ukucabanga nokuphila kahle kobuchopho," kuchaza abasunguli uMichael Gervais noKai Karlstrom.

Isigaba sabo sakhiwe ngokuqonda kokuthi ngenkathi abantu bekhathazeka ngokwengeziwe ngokucabanga futhi baphendukela kumasu afana nokuzindla ukuwufinyelela, kunegebe elikhulu endaweni yezempilo nenempilo yalabo abafuna ukuqeqesha izingqondo zabo ngezinye izindlela. Ngakho-ke bahlanganisa isayensi yokuthi ubuchopho busebenza kanjani ne-HIIT; ungacabanga ngekilasi njengokushaja ibhethri lakho-"kuyindlela esebenzayo 'yokukushaja kabusha' ngokwengqondo," bayachaza.

Ngenkathi ungeke ukuthole ukuzindla kwendabuko lapha, njengaku-LIFTED, i-HeadStrong ihlanganisa umsebenzi wendabuko wokuqina wokuqina 'okukuyisa emaphethelweni womkhawulo wakho' ngokuhamba okuphoqa ukuthi uhlanganyele ingqondo yakho futhi ngaleyo ndlela ivuse umsebenzi ebuchosheni, UGervais noKalstrom bathi. Futhi, njengokuzindla, ukuphela kwekilasi kuklanyelwe ukusiza "ukuqwashisa okukhulu kwesikhashana samanje nokucabangela."

Njengoba ukuzindla kuqhubeka nokuduma kakhulu futhi kufinyeleleka kakhulu kunangaphambili (bona: 17 Izinzuzo Ezinamandla Zokuzindla), kubonakala kuphephile ukusho ukuthi lesi kumane kuyisiqalo sokushintshela ekuqeqeshweni kwengqondo ezitudiyo zokufaneleka zendabuko. "Umphakathi ososayensi usitshela ukuthi ukusebenzisa umzimba ukuqeqesha ubuchopho-nobuchopho ukuqeqesha umzimba-kuyikusasa lokuqina," kusho uGervais noKarlstrom.

URilinger uyavuma ukuthi lokhu kuyimpawu yoshintsho olubalulekile. "Ngaphandle kwe-yoga, kube nalokhu kuhlukana komzimba, ingqondo, nokuphila kahle ngokomoya," usho kanje. "Iqiniso ukuthi, ukuze sibe nempilo, asikwazi ukwehlukanisa lezi zici ezintathu zempilo."

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