Kungenzeka Yini Ukwenza I-HIIT Eningi Kakhulu? Isifundo Esisha Sithi Yebo

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Lapho ososayensi bokuzivocavoca beqala ukusungula izinzuzo zokuqeqeshwa kwesikhawu esiphakeme-aka HIIT-bekuzwakala sengathi sizovula indawo engcwele yokusebenza. Ukusebenza kahle kokushisa amafutha namandla okwakha imisipha engxenyeni yesikhathi? Yebo, ngiyacela. (Bheka ezinye izinzuzo zezempilo ze-HIIT lapha.)

Kepha ngokusho kocwaningo olusha, kungenzeka ukuthi ube nento enhle kakhulu.

Ngenkathi izinzuzo zokuzivocavoca nge-HIIT eyodwa zifundwe kahle, akukaze kube nocwaningo oluningi olwenziwe lokuthi izinzuzo zokuzivocavoca umzimba wakho ziyancipha uma uzenza kaningi, ngokusho kwezinkombandlela zakamuva zomsebenzi womzimba ezikhishwe iHhovisi likahulumeni Lokuvinjelwa Kwezifo kanye Nokuthuthukiswa Kwezempilo.

"Kunezinhlobo nezinhlobo ezingenakubalwa zokuqeqeshwa okunamandla okutholakala ngaphandle kwezincomo ezihloliwe zokuthi kungakanani kakhulu," kusho uJinger Gottschall, Ph.D., ongusolwazi ongusolwazi we-kinesiology ePenn State University. Ngemva kokuqoqa idatha ezinkulungwaneni zabazinikele be-HIIT ngocwaningo lwakhe, waqala ukuqaphela ukuthambekela: "Abantu abanevolumu ephezulu yokuqeqeshwa kwe-HIIT abakwazanga ukufinyelela izinga lokushaya kwenhliziyo yabo njalo futhi bakhononda ngezimpawu ezihlobene nokuqeqeshwa ngokweqile," usho kanje.

Ukufunda ubungozi bokuqothuka ngokweqile nge-HIIT (ikakhulukazi, ukusebenzisa lapho wenza khona ukuqhuma okufishane komsebenzi okusunduza izinga lokushaya kwenhliziyo yakho ngaphezu kwamaphesenti angama-85 wobukhulu bakho), uGottschall uhlanganyele noLes Mills, umsunguli wamakilasi wokuqina weqembu, kufaka phakathi amakilasi we-HIIT, afundiswa emhlabeni wonke. "Besifuna ukubuza: 'Isiphi isikhathi esikahle ngeviki sokuqeqesha endaweni yokushaya kwenhliziyo engamaphesenti angu-90 kuye kwayi-100 ukuze kwandiswe izinzuzo ezingokomzimba nezingokwengqondo kuyilapho sinciphisa ukucindezela noma ukuziqeqesha ngokweqile?'" uyachaza. Ngokuyisisekelo, ingakanani i-HIIT eningi kakhulu?

Ocwaningweni, abacwaningi babe nabantu abadala abafanelekile abangama-35 (abangama-28 kubo okungabesifazane) barekhoda ukushaya kwenhliziyo yabo phakathi nakho konke ukujima futhi balandelele isimo sabo sengqondo phakathi namasonto amathathu. Ngemuva kokuthola isisekelo ngokuya ngemikhuba yabo ejwayelekile yokuzivocavoca, abacwaningi bathi ababambiqhaza benze umsebenzi ophindwe kabili futhi bagcwalise amakilasi amabili emizuzu engama-30 ye-HIIT ngamahora amane ngokuhlukana. U-Gottschall wayefuna ukuhlola ukuthi ukujima kwe-HIIT kuthinte kanjani ukusabela kokucindezeleka kwabahlanganyeli. Baqoqa amasampula amathe imizuzu engama-30 ngaphambi kweseshini ngayinye yokujuluka, ngokushesha ngemuva kwalokho, nemizuzu engama-30 yokuthumela okupholile ukukala amazinga we-cortisol ne-testosterone.

"Kungimangazile umehluko osobala phakathi kokwenza imizuzu engama-30 kuye kwengama-40 [ye-HIIT] nokwenza ngaphezu kwemizuzu engama-45," kusho uGottschall. "Umehluko ekusebenzeni, imizwa ehlobene nengcindezi, nekhwalithi yokulala ibalulekile." Ukuzivocavoca umzimba okungaphezu kwemizuzu engama-40 isonto ngalinye kungakhuphula ingozi yakho yokulimala futhi kuholele ekuqothulweni (okungenye yeziphambeko ezinkulu zokuqina kwabantu). Ukweqa ngokweqile kungazibonakalisa ngezindlela ezahlukahlukene: "Ukwehla kokusebenza, ukulimala, ubuhlungu obungapheli, ukuphazamiseka kokulala, ukuya esikhathini kokuya esikhathini (okuhambisana nokulahleka kwamathambo), ukucindezeleka. Kanye nokukhathazeka," kusho u-Alissa Rumsey , CSCS, uchwepheshe wokufaneleka nokudla okunomsoco eNew York. (Nazi izimpawu eziyisikhombisa eziyisixwayiso zokuziqeqesha ngokweqile.)

Ngakho-ke Kufanele Usebenze Kangaki IHIIT Workout?

Imizuzu engama-30 kuphela ye-HIIT isonto ngalinye ebukeka ifushane kakhulu - ikakhulukazi lapho zonke ezinye izifundo zokuzivocavoca ngokuzumayo zine-HIIT esihlokweni (HIIT Yoga, noma ubani?). Kodwa lokho kungaphezu kokwanele ukubona izinzuzo ezingathi sína, kusho u-Rumsey (owayengabandakanyekanga ocwaningweni). "Ucwaningo lubonisa ukuthi imizuzu engu-15 yokuqeqeshwa kwe-HIIT ingabonisa izinzuzo zokusebenza ezifanayo ekusebenzeni okude, okuphansi," usho kanje. "Lokhu kusho ukuthi ungathola izinzuzo zokuzivocavoca ezifanayo ngesikhathi esifushane kakhulu." (Uyakhumbula uTabata, umbulali wemizuzu emine?)

Ngaphambi kokuba uqale ukusika amakilasi, thola ukuthi kungaki ukusebenzisa kwakho ngempela ufanelekele ukuba yi-HIIT: "Ukuzivocavoca kwe-HIIT kweqiniso kuqukethe izikhawu zokuqina lapho kucishe kungenzeki ukukhuluma noma ukugcina okukhiphayo isikhathi esingaphezu kwemizuzu emibili," kuchaza u-Gottschall.

Lokhu kuhumusha ekubambeni amaseshini akho we-HIIT emakilasini amabili emizuzu engama-30 ngeviki kugcinwa engqondweni ukuthi, ekilasini elinemizuzu engama-30, imvamisa kuphela imizuzu eyi-10 kuye kwengu-15 yokuzivocavoca esetshenziswa endaweni enkulu yokushaya kwenhliziyo, usho kanjalo. Uma ungenzi i-HIIT, bhalansisa ukujima kwakho ne-low-intensity cardio (i-jog lapho ungakwazi ukukhuluma khona ngokukhululeka) nezinsuku zokululama ukuze uqiniseke ukuthi i-bod yakho ishaya amandla ayo aphezulu. (Lo mhlahlandlela wesonto elilinganiselwe ngokuphelele lokuzivocavoca uzosiza.)

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