I-Interval Running Workouts Ezokwenza Usheshe Kakhulu

-Delile

• Kungani Bonke Abagijimi Kufanele Benze I-Interval Running
• Ungakufaka Kanjani Izikhawu Ekuqeqeshweni Kwakho
• Ama-Interval Workouts
• Ukusebenza kweFartlek
• Umgqumeni Uyaphinda
• I-Sprints
• Buyekeza kwe-

Uyazi ukuthi yini eguga, ngokushesha? Ukugijima ijubane elifanayo, nsuku zonke, isikhathi esifanayo. Ukuziphonsela inselelo emzimbeni-noma ngabe lokho kusho ukwenza ama-reps amaningi, ukuphakamisa izinsimbi ezisindayo, noma ukugijima ngokushesha noma ukude-yilapho imilingo yenzeka khona. Ukuhumusha: Uyaqina, usheshe, futhi ube ngcono.

"Ukuzivocavoca okugijima kwesikhashana kuphambene nokugijima okuqinile (noma ukugijima kokukhuthazela), lapho ugcina ijubane elifanayo ngaso sonke isikhathi," kuchaza uNicole Glor, umqeqeshi oqinisekisiwe we-Precision Running e-Equinox. "Izikhawu zingahluka ngejubane le-sprints, amamaki amagquma, nobude bomsebenzi uma uqhathanisa nesikhathi sakho sokutakula."

Kungani Bonke Abagijimi Kufanele Benze I-Interval Running

Yini iphuzu lokushintsha ijubane lakho kulo lonke uhambo? Ukusebenza okusebenza ngezikhathi ezithile-nokuqhuma okufushane kokuzivocavoca okunamandla okulandelwa yizikhathi zokuthola amandla aphansi-net izinzuzo ezifanayo njengokuqeqeshwa kwesikhawu esiphakeme (HIIT), kusho uGlor. "Ushisa amakhalori amaningi ngokushesha, uphonsela inselelo amandla akho nokukhuthazela kwakho, futhi kuyasiza ekukulungiseleleni umjaho wangempela, lapho ungeke ugcine ijubane elifanayo ngqo sonke isikhathi." Isayensi iyavuma: Ukuqeqeshwa kwesikhashana kuthuthukisa ukusebenza kwakho ngaphezu kokuqeqeshwa ngamandla aphakathi, ngokusho kocwaningo olushicilelwe kujenali. Imithi & Isayensi Kwezemidlalo Nokuzivocavoca.

"Abagijimi abasha ekuqeqesheni isikhawu bazobona ukuthuthuka okukhulu nokushesha ku-VO2 max, umaka wempilo yenhliziyo (noma umzimba wakho uwusebenzisa kahle kanjani umoya-mpilo); usayizi wemisipha owandisiwe, amandla, namandla; nokukhulisa ukukhuthazela okuphelele, futhi mhlawumbe kuthuthukisiwe amandla usuku lonke," kusho u-Alex Harrison, Ph.D., USA Track & Field–umqeqeshi wokugijima oqinisekisiwe kanye nomqeqeshi wokusebenza kwezemidlalo we-Renaissance Periodization. Ibhonasi: Ngoba ushintsha izinto, mancane amathuba okuthi ube nesithukuthezi. (Vele ungadluli ngokweqile. Funda mayelana nokwehla kokuqeqeshwa kwe-HIIT sprint.)

Ungakufaka Kanjani Izikhawu Ekuqeqeshweni Kwakho

Akusikho konke ukusebenza kwesikhawu okufanayo, futhi kunezinhlobo ezahlukahlukene okufanele ngabe uzenza uma ufuna ukuqina futhi ufunde ngokushesha kuzinhlobo ezine eziyinhloko ezizokuzama. Kepha ngaphambi kokuthi uqale ukufaka ukusebenzisa ukusebenzisa isikhawu emsebenzini wakho, kufanele ube nesisekelo esiqinile samasonto amathathu kuya kwayisithupha "wokugijima" ngaphansi kwebhande lakho, kusho uHarrison. Ukusuka lapho, qala ngokuzivocavoca okuyisisekelo noma ukuphinda amagquma.

Ochwepheshe batusa ukuqeqeshwa kwesikhawu kanye ngesonto-mhlawumbe kabili uma unolwazi futhi ubheke ku-PR emjahweni wakho olandelayo. (Ngakho-ke, yebo, sisekhona isikhala sokujima kwakho kwe-LISS.)

Ama-Interval Workouts

"Ukusebenza okusebenza ngezikhathi ezithile kuchazwa kabanzi njenganoma yiliphi ibanga elichaziwe lomzamo ophakeme. Mayelana nokusebenza, imvamisa kubhekiswa emizamweni eyimizuzwana engama-30 kuya kwemihlanu efakwe nokululama okusebenzayo noma okungenzi lutho," kusho uHarrison. Ngesikhathi somsebenzi, kufanele usebenze kanzima kangangokuthi awukwazi ukubamba ingxoxo nomngane wakho ogijimayo. Phakathi nesikhathi sokuphumula, kufanele ukwazi ukululama ngokugcwele (ngisho noma lokho kusho ukuhamba!).

Ukujima Kwesikhawu Sesampula

• Umsebenzi: Amamitha ayi-800 ngomzamo ongu-8 kwayi-10
• Ukululama: Hamba noma ugijime u-200m
• Phinda izikhathi ezi-3 kuya kwezi-4
• Phumula imizuzu emithathu
• Phinda yonke into izikhathi ezi-2 noma ezi-3

Ukusebenza kweFartlek

Leli gama elihlekisayo lisho "ukudlala ngesivinini" ngesi-Swedish, kusho u-Glor. Futhi yilokho okwenzayo: ukushintsha ijubane lakho kulo lonke uhlelo. "I-fartlek empeleni iyisikhawu 'esingahlelekile' sokujima, okusho ukuthi imizamo yakho yokusebenza nezikhathi zokuphumula ziyaguquguquka ngokuhamba kwesikhathi nokuqina," kusho u-Harrison. Ziphinde zithuthukise isivinini sakho, i-VO2 max, umkhawulo we-lactate (umfutho wokuzivocavoca lapho i-lactate iqala ukuqoqana egazini ngokushesha kunokuba ingasuswa, okugcina kugcina ukusebenza kwakho), nokukhuthazela okujwayelekile kwe-aerobic. Awudingi ukusetha izikhathi noma amabanga we-fartlek. Zama ukukhuphula ijubane lakho phakathi kwezigxobo ezimbili zocingo, bese wehlisa ijubane phakathi kwalezi ezimbili ezilandelayo, njalo njalo. (Nakhu okunye mayelana nokusebenza kwe-fartlek nokusebenza kwesampula kathathu ukuzama.)

I-Fartlek Workout

• 4 amamayela isiyonke
• 8 x 1 iminithi ngomzamo onzima (8 kokuyi-10) ngezikhathi ezingahleliwe kukho konke

Umgqumeni Uyaphinda

Yile ndlela okuzwakala ngayo: Ugijima ukhuphuka intaba, ugijime uhlehle ukuze ululame, bese uyaphinda. "Ukuphindaphindwa kaningi kwemizamo yokuqina ephakeme kukhulu ngoba kuphoqa ukusetshenziswa okuphezulu komoya-mpilo ngaphandle kokwenza ukwenyuse ijubane lakho," kusho uHarrison. Bangcono kakhulu kunokuzivocavoca okugijimayo emgwaqweni oyisicaba wokwakha amandla namandla kubasubathi abangazweli esitimeleni, uthi; lokho kungenxa yokuthi "amagquma asebenza amathole akho, ama-quads, ama-glutes, nezintambo ngaphezu komgwaqo oyisicaba," kunezela uGlor. "Kucishe kufane nokwengeza izitebhisi noma izikweleti." Ibhonasi: Umsebenzi omningi wemisipha usho ukushiswa kwamakhalori amaningi nomsebenzi omningi wenhliziyo yakho, okulungele ukwandisa ukukhuthazela kwakho. (Uma ufuna okwengeziwe, zama lokhu kuvivinya umzimba kwabagijimi.)

Ukuzivocavoca kwe-Treadmill Hill

• Qalisa iminithi eli-1 ngamaphesenti ama-4 kuye kwayi-6 uthambekele ngejubane ongaligcina imizuzu emine
• Hamba noma ugijime imizuzwana engama-60 ngokuthambekela okungamaphesenti angu-1
• Phinda isamba sokuphindaphinda okungu-5
• Phumula imizuzu emi-4 (uhamba ngephesenti elingu-1)
• Phinda yonke isekethe futhi

I-Sprints

Le mizamo eshesha kakhulu akufanele ihlale ngaphezu kwemizuzwana engu-15 kuye kwengu-20, kusho uHarrison - kepha inamandla. "I-sprint ingumzamo owenziwa ngamaphesenti angu-90 noma ngaphezulu kwesivinini esiphezulu esingase senziwa umzamo owodwa," uyachaza. Uma wenza okunye ukugijima kwesikhashana, abagijimi abaningi abadingi ukwenza ama-sprints, uthi-"isikhathi sakho singase sisetshenziswe kangcono ukugijima isikhathi eside noma amabanga amade ngamajubane asekelwa ngokushesha." Kodwa uma ungumgijimi onolwazi ozizwa elinganiselwe ijubane lakho, ukugijima ngokushesha kuzokusheshisa ngempela. Vele uqiniseke ukuthi uyi) indlela egijimayo yokuphuma endaweni yakho yokududuza imizuzwana emihlanu kuya kwengu-15, bese b) ululama ngokugcwele ngemuva kwe-sprint ngayinye. (Bheka: Ungawenza Kanjani Ama-Sprint Workouts Wakho Kakhulu)

Ukuzivocavoca kwe-Sprint

• 6 x 50–100m kumaphesenti angama-93 kuya kwangu-98 wesivinini esikhulu
• Imizuzu emi-4 ukuya kwemi-5 yokululama phakathi kwe-sprint ngayinye

NOMA

• I-4 x 200m kuma-90 kuya kuma-95 amaphesenti wejubane elikhulu
• Ukululama okuhamba ngezinyawo okungu-5- kuya kwemizuzu engu-8 phakathi kwe-sprint ngayinye

Buyekeza kwe-