I-Jump Rope vs. Running: Yikuphi Okuhamba phambili?

-Delile

• I-Jump Rope vs. Running: Izinzuzo Zenhliziyo
• Jump Rope vs. Running: Calorie Burn
• Jump Rope vs. Running: Ukuzivocavoca kwe-Anaerobic
• Jump Rope vs. Running: Kusebenze Imisipha
• Jump Rope vs. Running: Joint Impact
• Isinqumo Sokugcina se-Jump Rope vs. Running
• Buyekeza kwe-

Uma kukhulunywa ngokufinyeleleka, okulula ukukuthatha ukujima kwe-cardio, intambo yokugxuma nokugijima kokubili akunangqondo. Zidinga okokusebenza okuncane (uma kukhona), ngeke zikubize ithani lemali, futhi zilungele ukuhamba. Kepha ngokufana okuningi, kungaba nzima ukunquma ukuthi iyiphi ofuna ukuyifaka esimisweni sakho sokuqina komzimba uma ngemuva kokuqina okuqinile kwenhliziyo nokujima okujulukayo.

Akukho lutho olungalungile ngokufafaza yomibili le misebenzi ohlelweni lwakho, kepha uma unentshisekelo yokuqhubeka uncike esimweni esisodwa, lo mhlahlandlela uzokusiza ukhethe ubuthi bakho. Lapha, ochwepheshe bezempilo badiliza konke ongathanda ukukwazi mayelana nokuqaqa intambo ngokugijima, kufaka phakathi izinzuzo ezinkulu zezempilo zomsebenzi ngamunye, umthelela emajoyini (mhlawumbe uyazibuza), imisipha isebenza, nokuningi.

I-Jump Rope vs. Running: Izinzuzo Zenhliziyo

Uma ngabe uke wazama ukweqa intambo umzuzu oqondile noma ukugijimela ekugcineni kwebhulokhi, ungahle usho ukuthi yomibili le misebenzi ingukusebenza komzimba okubulala inhliziyo. Isikhumbuzi: Ukuzivocavoca kwe-Cardio (aka aerobic exercise) kuhilela imisipha emikhulu yomzimba ehamba ngendlela enesigqi isikhathi eside, okubangela ukuthi umuntu aphefumule kanzima kunokujwayelekile futhi ukushaya kwenhliziyo yakhe kusheshise, ngokusho koMnyango Wezempilo Nobuntu wase-US. Amasevisi. Faka lesi sitayela sokuzivocavoca esiqinisa inhliziyo namaphaphu esimisweni sakho njalo (cabanga: Imizuzu eyi-150 yokusebenza ngokulingene njalo ngesonto), uzokwazi ukuqina ngokwengeziwe futhi ukwazi ukwenza umsebenzi omningi ngaphandle kokuzizwa uvunguzile, uMelissa Kendter, umqeqeshi oqinisekiswe i-ACE, uchwepheshe wokuqeqeshwa okusebenzayo, kanye nomqeqeshi we-Tone & Sculpt, owatshelwa ngaphambilini Umumo.

Futhi lokhu kuthuthukiswa kwempilo yenhliziyo nemithambo yegazi kuyinzuzo enkulu kakhulu ongayinikeza, kusho u-April Gatlin, C.P.T., ongumqeqeshi wokugijima one-STRIDE. "Umzimba onempilo uqukethe inhliziyo eqinile - lelo iqembu elibaluleke kakhulu lemisipha emzimbeni - futhi leyo nhliziyo singaqina ngayo ngokwenza lo msebenzi wokuzivocavoca wenhliziyo," esho. "Sonke besingumuntu okhuphuka ngezitebhisi bese siphelelwa umoya, noma siphelelwe umoya lapho sidlala nezingane zethu ... futhi into enkulu kakhulu ukuthi inhliziyo eqinile ihlinzeka ukukhuthazela phila ngempela futhi ujabulele." (Abazondayo abagijimayo basengakwazi ukuthola lezo zinto ezithokozisayo ngalokhu kuqeqeshwa kwe-cardio yasekhaya.)

Ngokufanayo, ukweqa intambo kungukuzivocavoca umzimba okumangalisayo, kusho uTommy Duquette, ongumsunguli weFightCamp nowayeyilungu le-US National Boxing Team. "Ukuqaqa intambo kukusiza kakhulu ekwakheni lokho kukhuthazela kwenhliziyo," esho. "Futhi uma weqa intambo ngendlela enesigqi, ye-aerobic, okuyilokho okwenziwa abadlali abaningi, kukusiza ngempela ukufudumala umzimba wakho ukuze ulungiselele ukucindezeleka okunomthelela ophezulu wokuzivocavoca isibhakela." (Vele, ukuxhuma kancane kokumpompa igazi kungakufudumeza ukusebenza kwe-HIIT nokuzivocavoca kwe-plyometric, futhi.)

Jump Rope vs. Running: Calorie Burn

Inani lamakhalori owashisayo ngesikhathi sesitayela esithile soqeqesho akumele kube yisona sizathu unquma ukuwengeza kunqubo yakho, kepha kuzobonakala ngokuya ngomgomo wakho (yithi, uma uhlose ukunciphisa isisindo noma ukuphindisela komzimba ). Uma ufuna ukwazi ukuthi kudinga amandla angakanani ukweqa intambo nokugijima, yazi ukuthi zombili izivivinyo zithathwa njengemisebenzi ye-aerobic enamandla, okusho ukuthi kuphakamisa izinga lokushaya kwenhliziyo yakho kakhulu futhi kubangele ukuthi uphefumule kanzima futhi usheshe ukuze ubambe ingxoxo, ngokusho kwamaCentre for Disease Control and Prevention. Njengalokhu, nazo ziyizishisi ezinkulu zekhalori; ukugijima ngo-5 mph isigamu sehora kungase kusebenzise cishe ama-calories angu-295 kumuntu ongu-154 lb, ngokwe-CDC ngayinye, kuyilapho ukugxuma intambo ngesivinini esilinganiselwe isigamu sehora kungase kusebenzise cishe ama-calories angu-352 kumuntu ongu-155 lb, ngokoMnyango we-Wisconsin Imisebenzi Yezempilo. (Okuhlobene: Mangaki ama-calories owashisa ama-Lifting Weights?)

Jump Rope vs. Running: Ukuzivocavoca kwe-Anaerobic

Yize ukweqa intambo nokugijima kwaziwa kakhulu njengokuzivocavoca kwe-aerobic - okusho ukuthi umzimba wakho uzosebenzisa umoya-mpilo ukuvula izitolo zawo ze-glycogen, amafutha, namaprotheni ku-adenosine triphosphate (aka ATP, noma amandla) ukwenza isikhathi eside - kokubili ukusebenza kungaba uhlobo lokuzivocavoca kwe-anaerobic, futhi. Ngesikhathi sokuzivocavoca nge-anaerobic, okujwayele ukushesha nokuqina okukhulu, umzimba wakho awuthembeli ku-oksijini ukuze unike amandla ngomsebenzi futhi esikhundleni salokho usebenzise amandla avela ku-glycogen egciniwe leyo kakade etholakala emisipheni yakho. Njengomphumela, uzokwazi ukwenza kuleli zinga eliphakeme kuphela isikhathi esifushane, ngokusho kwePiedmont Healthcare.

Intambo yokugxuma, ikakhulukazi, ingaba yingxube yokuqeqeshwa kwe-aerobic ne-anaerobic ngokuya ngejubane oweqa ngalo, kusho uDuquette. "Yilokho okwenzayo ngakho," usho kanje. "Kufana nokugijima ngomqondo wokuthi kungaba ukuvivinya umzimba okumangalisayo kwe-aerobic cardio ngejubane elilula kakhulu, noma kungaba nzima kakhulu, ukuvivinya umzimba okuconsisa umjuluko uma uhamba kanzima." (Lokhu kuqeqeshwa kwentambo kwe-HIIT kuyisibonelo esihle sokuthi umsebenzi ungaba namandla kangakanani.)

Kuyafana nokugijima, kusho uGatlin. Uma ugijima endaweni enganyakazi isikhathi eside, uzobe ugcina izinga lokushaya kwenhliziyo yakho lizinzile, usebenza uhlelo lwakho lwamandla e-aerobic, futhi uthuthukisa ukukhuthazela kwakho, uyachaza. Kodwa uma esikhundleni salokho ugijima ukuze wenze i-mad dash kuze kube sekugcineni komgwaqo, izinga lokushaya kwenhliziyo yakho lizonyuka ngokushesha futhi umzimba wakho uzobiza uhlelo lwakho lwamandla lwe-anaerobic ukuze uthole amandla NGOKUSHESHA, usho kanje.

Ngokusebenza zombili izinhlelo zamandla nganoma yimuphi umsebenzi, uzophinda uthole amaphuzu ezinzuzo zokwakha izicubu zomzimba. Ukuvivinya umzimba nge-Aerobic kusiza ukuqinisa imisipha yemisipha yakho enyakaza kancane, efinyela kancane futhi ikwenze ukwazi ukuziqeqesha isikhathi eside ngaphambi kokuba uqale ukukhathala, kuyilapho ukuvivinya umzimba kwe-anaerobic kukhulisa ubukhulu nenani lemicu yemisipha enyakaza ngokushesha, okwandisa imisipha yakho. amandla namandla, ngokusho kwe-International Sports Sciences Association. Ukuhumusha: Ungathuthukisa ukukhuthazela komzimba wakho ngokushintsha njalo ijubane lakho lokugijima noma ijubane lokugxuma. (Zama lokhu kuzivocavoca kwe-treadmill sprint ukwenza isipiliyoni sakho bese ubeka leyo micu yemisipha esheshayo.)

Jump Rope vs. Running: Kusebenze Imisipha

Nakuba ukugijima kwenza inhliziyo yakho isebenze kanzima, akuwona wodwa umsipha osetshenziswa phakathi nokuzivocavoca kwakho. “Umbono oyiphutha omkhulu ngokugijima ukuthi abantu abaningi bacabanga amaphaphu nemilenze, kodwa empeleni kuwukunyakaza komzimba okuphelele,” kusho uGatlin. "Usebenza yonke into kusukela ezinyaweni zakho kuya emilenzeni yakho, umgogodla wakho - okungeyona nje i-abs kodwa yonke isiqu - emzimbeni wakho ongaphezulu." Ngokuqondile, umnyombo wakho usiza ukuzinzisa umzimba wakho wonke ngenkathi ushaya umgwaqo, futhi ama-lats akho, ama-biceps, nama-triceps asetshenziselwa ukupompa izingalo zakho emuva naphambili, uyachaza. (Okuhlobene: Izinzuzo ze-13 Zokugijima Ezikwenza Uphile Futhi Ujabule)

Ngasohlangothini lwe-flip, ukweqa intambo kuncike kakhulu emzimbeni wakho ongezansi, ikakhulukazi amathole, njengoba akusiza uqhume phansi futhi ugxume intambo, kusho uDuquette. “Uma ugxuma intambo, akumele usebenzise umzimba wakho kakhulu,” echaza. "Amadolo akho akumele aguqe, izingalo zakho akumele zishayeke ngenkathi uzama ukususa intambo." Esikhundleni salokho, izandla zakho kufanele zihlale eceleni kwakho futhi, uma usungene esigqi, ngeke nje umnyakaze ukuze uthole intambo ngaphansi komzimba wakho, esho. Uzosebenzisa izingalo zakho namahlombe akho ukuze wenze intambo ishwiba (futhi uyigcine injalo), kanye nomnyombo wakho wokuzigcina uzinzile ngenkathi ugxuma, kepha kukonke, umsebenzi awukho njengokukhokha intela emzimbeni ongaphezulu njengokugijima. (Ukuze uqinise izingalo zakho phambili ngenkathi ugxuma, uzofuna ukusebenzisa intambo enesisindo esikhundleni salokho, kusho uDuquette.)

Jump Rope vs. Running: Joint Impact

Kokubili intambo yokweqa nokugijima, umthelela ohlangene uncike ngokuyinhloko endaweni okuyo. Ukhonkolo oqinile, isibonelo, uzoba nomthelela omubi kakhulu kumalunga akho, noma ngabe uyagijima noma uyagxumagxuma. "Kuhle ngaso sonke isikhathi ukugxumela intambo endaweni ethile enikezwe okuthile, kunokuba kube phansi kukakhonkolo," kuchaza uDuquette. "Izilwi eziningi zizoyenza eringini ngakho-ke ayinamthelela omncane emathanjeni nasemalungeni abo. Ngokufanayo, uGatlin uncoma ukukhetha indawo ye-asphalt kunendlela yokuhamba kakhonkolo noma ukugijima kumshini wokunyathelisa owenzelwe ngokukhethekile ukunciphisa umthelela emajoyini akho.

Izinga lomthelela wokujima kwakho kwe-jump rope lingaphinda lihluke ngokuya ngezinga lakho lokuzizwisa kanye nokuqina. Ekuqaleni, kwehla ngempela: "Uma umusha futhi ungumuntu oqalayo, elinye lamaphutha engiwabonayo ukuthi abantu bagxume phezulu kakhulu futhi kanzima kakhulu," kusho uDuquette. "Kungenzeka kube nomthelela ophakeme ngaleso sikhathi kuze kube yilapho usuthola isigqi saso phansi." Uma usuke weqe ngesivinini esilinganiselayo, endaweni ethambile, futhi unefomu elifanele (cabanga: amahops amancane, izingalo ezinhlangothini, akukho "ukweqa kabili"), ukuzivocavoca kuzoba "nomthelela ophansi kakhulu," uyachaza . Kodwa uma ukhulisa isivinini namandla, usebenzisa uhlelo lwakho lwamandla e-anaerobic, umthelela uzokwanda futhi, usho kanje. (Kuhlobene: Lokhu Kusebenza Kwe-Cardio Okunomthelela Ophansi Kuzokwenza Igazi Lakho Lipompe Ngaphandle Kokubulala Amalunga Akho)

Uma ushaya i-pavement ngezindlela ezihambayo, uzophinde ufune ukugqoka izicathulo ezifanele ukunciphisa umthelela omkhulu ngangokunokwenzeka, kusho uGatlin. Usikisela ukuthi uvakashele isitolo esikhethekile sokuthola izincomo zezicathulo ngokususelwa enyathelweni yakho nasendleleni yonyawo lokuhamba, okuzoqinisekisa ukuthi umzimba wakho uthola ukwesekwa nokumunca ukushaqeka okudingayo.

Isinqumo Sokugcina se-Jump Rope vs. Running

TL;DR: Intambo yokweqa nokugijima kunikeza izinzuzo ezifanayo zezempilo yenhliziyo nemithambo yegazi kanye nokwakha imisipha, ezinamazinga aqhathanisekayo omthelela, nakuba ukugijima kunomlenze omncane phezulu kumlingani wako ngokwenani lemisipha esebenzayo. Ngakho-ke ekupheleni kosuku, ukuzivoxaxaxaxaxaxaxa kwakho okungcono kakhulu nguwe empeleni jabulela futhi, kunjalo, ungabuzwa ubuhlungu obenzayo. "Uma unokulimala oselulama kukho, ke khuluma nodokotela wakho [kuqala], kodwa kulungile ukuhlola amanzi kancane," kusho uDuquette. "Uma kungekho lutho olucace bha kuwe, awunazo nhlobo izinhlungu, futhi awululami ekulimaleni, zama nje. Uma kukhona okuzwisa ubuhlungu, lalela umzimba wakho ume."

Buyekeza kwe-