Ungakuqeqesha Kanjani Kokubili i-HIIT ne-Steady-State Workout

-Delile

• Stoke Uhlelo lwakho lwe-Anaerobic
• Phusha I-Aerobics Yakho
• Khulisa Zombili Amasistimu Kanye
• Buyekeza kwe-

Lokho esikubiza nge-cardio empeleni kunhlanhlatha kakhulu kunalokho okushiwo yilelo gama. Imizimba yethu inezinhlelo zamandla e-aerobic kanye ne-anaerobic (ngaphandle komoya-mpilo), futhi sisebenzisa kokubili ngesikhathi sokuzivocavoca.

Kungani kuhlukaniswa izinwele? Ngoba uma bobabili bengaqeqeshiwe, ungazibophezela ekuzivocavoca umzimba kanzima bese uthola izitebhisi ezikhuphukayo. Nansi i-drill yokudubula kuwo wonke amasilinda. (Yazi nje ukuthi empeleni akudingeki wenze i-cardio ukuze ulahlekelwe isisindo.)

Stoke Uhlelo lwakho lwe-Anaerobic

Ezingeni eliyisisekelo, umzimba wakho usebenzisa i-adenosine triphosphate (ATP). Konke ukunyakaza okwenzayo kudinga ukuthinta leli khemikhali yemvelo ukuze lilungele ukusetshenziswa. Ukuze uthole ukuqhuma okusheshayo komsebenzi okufana nalelo jubane eliya phezulu, udinga i-ATP pronto, ngakho umzimba wakho kufanele usebenzise noma yiziphi izitolo onazo njengoba singekho isikhathi sokudala okwengeziwe ngosizo lwe-oxygen (ngenqubo ye-aerobic; okwengeziwe ngalokho kamuva).

"Ngaphandle kokuzifudumeza, umzimba awunaso isikhathi sokulungiselela i-ATP ngakho-ke uthembele ekusebenzeni ngokweqile ngokungakhathalekile ukuthi ulunge kangakanani-yingakho uthola umoya," kusho uGary Liguori, Ph.D., umphathi wekolishi wesayensi yezempilo eNyuvesi yaseRhode Island. Futhi lowo muzwa okhathele emilenzeni yakho? Kubangelwa i-spike esheshayo ekukhiqizeni i-lactic acid.

Kepha ungakhuphula amandla akho we-anaerobic okusho ukuthi uzokwenza okuningi nge-ATP yakho ngokuthepha ngaphambi kokuthi ukukhathala kungene-ngokungeza ezinye izikhathi: Zifudumale bese ukhuphuka ekukhuphukeni noma endaweni eyisicaba engu-20, 30, noma Imizuzwana engama-40 nokululama okwanele phakathi, kusho uLiguori. (Zama okukodwa kwalokhu kuqeqeshwa kwethrekhi yesikhawu uma ungazi ukuthi ungaqala kuphi.)

Phusha I-Aerobics Yakho

Uhlelo lwe-aerobic luyakhahlela lapho uzivocavoca kalula, usebenzisa umoya-mpilo otholakalayo ukuze uguqule izitolo zomzimba ze-glycogen (aka carbs), amafutha, ngisho namaprotheni zibe yi-ATP esebenzisekayo. Ukujima okubusa i-Aerobic kufaka phakathi ukugijima okungaguquki, ukuhamba ngebhayisikili, ngisho namasekhethi anesisindo lapho izinga lokushaya kwenhliziyo yakho lihlala phakathi kwamaphesenti angu-60 nangu-80 wobukhulu bakho, kusho umqeqeshi uJoe Dowdell, umsunguli wezinhlelo zeDowdell Fitness Systems. Uma ufaka imizuzu eminingi yokuzivocavoca, kulapho ungandisa kakhulu umthamo wakho we-aerobic futhi uzohlala isikhathi eside emisebenzini yesikhathi esizayo. "Sebenzisa umshini wokushaya kwenhliziyo ukuze ulandelele ukuthi izinga lokushaya kwenhliziyo yakho libuyela ngokushesha kangakanani kwesijwayelekile ngemva kokuzivocavoca," kusho uDowdell. Uma ukuqina kwakho kwe-aerobic kungcono, kufanele kusheshe kululame phakathi kwamasethi noma ama-sprints. (Nakhu okunye kokuthi ungaqeqesha kanjani usebenzisa izindawo zakho zokushaya kwenhliziyo.)

Khulisa Zombili Amasistimu Kanye

"Ubuhle nokudideka-ukuthi lezi zinhlelo zombili azihlangene," kusho uLiguori. "Uma uqina ngokwengeziwe, umzimba wakho ungakwazi ukuguqula imikhiqizo ephumayo yokuzivocavoca kwe-anaerobic-okungukuthi i-lactic acid-back ibe yi-ATP, futhi ukuqeqeshwa kwe-anaerobic nakho kungazuzisa amandla akho e-aerobic." Enye indlela yokuqeqesha zombili lezi zinhlelo ukwenza izikhathi ezandisiwe ze-HIIT, uLiguori uthi: I-sprints yakha amandla we-anaerobic; umsebenzi oqoqiwe wakha uhlelo lwakho lwe-aerobic. (Okuhlobene: Ungakuchoboza Kanjani I-Sprint Interval Interval Workout yakho)

Buyekeza kwe-