Khulisa Izikhathi Zokuphumula Zokuqeqeshwa Kwesikhawu ukuze Ukwazi Ukushesha

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Ukuqeqeshwa kwesikhawu kukusiza ukuqhuma amanoni futhi kukhulise ukuqina kwakho-futhi kukungenisa futhi uphume ejimini ngesikhathi sokubuka I-Big Bang Theory. (Lezo yiziNzuzo ezimbili nje ze-High-Intensity Interval Training (HIIT).) Futhi nakuba kungenzeka wazi ukuthi ukusebenza kanzima ngokusebenzisa izingxenye eziqinile zokujima ("umsebenzi") kungakusiza ufinyelele imigomo yakho, uguqule ukuqina. nesikhathi sezingxenye ezilula ("isikhathi sokuphumula") singelinye ithuluzi ku-arsenal yakho yokuthola okwanele.

Ukuqonda ukuthi kungani lokho kunjalo, kufanele uqale uqonde ukuthi kwenzekani emzimbeni wakho phakathi kwezingxenye ezinamandla ze-HIIT Workout: Lezo zikhathi ezinzima zokusebenza empeleni ziguqula ukwakheka kwamakhemikhali emisipha yakho, kubenze babe namandla kakhulu futhi kubanikeze ukukhuthazela okukhulu, kusho uYuri Feito, Ph.D., umsizi kaprofesa wesayensi yokuzivocavoca eKennesaw State University eKennesaw, eGeorgia. Uma ucindezela kanzima, ushisa ezitolo zakho ze-ATP (uphethiloli owenziwa ngumzimba wakho ekudleni), futhi uqeqesha umzimba wakho ukuthi usebenzise amafutha amaningi nenhliziyo yakho ibe namandla.

Phakathi nesikhathi sokuphumula? Umzimba wakho usebenza ukuzibuyisela esimweni sokungathathi hlangothi, ugcwalisa yonke into oyisebenzisile. Izitolo zakho ze-ATP ziyaqedwa, ungakwazi ukubamba umoya wakho, futhi umzimba wakho we-aerobic uyathatha, futhi wakhe ukukhuthazela kwakho, uthi. Ngokuyinhloko, umzimba wakho uyasebenza ngempela kunzima ukuzibuyisela esimeni esijwayelekile.

Kepha uLaura Cozik, umqeqeshi e-New York City treadmill studio iMile High Run Club (zama i-Exclusive Treadmill Workout yabo!) Usebenzisa inqubo ehlukile ezifundweni zakhe zesikhawu sokwakha ukukhuthazela. Ukhuthaza abagijimi-ikakhulukazi labo abangaqali-ukumelana nesifiso sokuhamba ngesikhathi sekhefu, esikhundleni salokho ukugijima noma ukugijima kancane.

Kungani? Uma ungahambi ngezikhathi zokuphumula, uyachaza, kuzokuphoqa ukuthi ugcine izikhathi zokusebenza zilawuleka ukuze ukwazi ukuqhubeka nokujima okunzima. "Futhi izinguquko eziningi zomzimba zenzeka ngaleso sikhathi sokululama," esho. "Amandla amaphaphu akho aba ngcono, ushisa amafutha, futhi ukuthutha komoyampilo wakho kuba yimpumelelo."

Ngokuyisisekelo, uyaqina ngesikhathi konke ingxenye yokuzivocavoca umzimba - hhayi nje izingxenye ezilukhuni. Futhi, ukhululeka ngokwengeziwe ngomuzwa wokuba, awukhululekile, kusho uCozik. "Uma uqhubeka nokujaha, noma ngabe ucabanga ukuthi awukwazi, uthola umuzwa wokufeza okuthile futhi unikwe amandla, futhi uqina ngokwengqondo nangokomzimba," esho. Lapho lokho kuzokusiza khona: Ngokuzayo lapho ushaya ibanga elinzima emjahweni, uzojwayela ukugijima ngawo ... ungajwayele ukushaya amabhuleki. (Kuphefumulelwe? Bheka i-.)

Okuhlukile? Uma kukhulunywa ngesivinini sokwakha, uzofuna ukufaka lokho "kushaya bese uyeke" ukujima lapho ugijima ngokushesha ngangokunokwenzeka bese uhamba, kusho uCozik. Lokhu kuzosiza imisipha yakho ijwayele ukusebenza ngamandla aphakeme, ibenze babe namandla kakhulu ukuze ukwazi ukushesha. Iphuzu elibalulekile: Ukuhlanganisa lokhu kuvivinya umzimba kanye nezikhawu ezigxile ekukhuthazeleni kanye nokuqeqeshwa kwesimo esiqinile kuzokwakha lokho uCozik akubiza ngokuthi "injini yakho ye-aerobic" ukuze uhambe isikhathi eside. futhi Ngokushesha. Ukunqoba!

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