Ingabe i-HIIPA yi-New HIIT Workout?

-Delile

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Uma kukhulunywa ngokuzivocavoca umzimba, abesifazane abaningi banomqondo wokuthi "ngena, uphume" - okungenye yezizathu eziningi ukusebenza kahle kwe-HIIT (ukuqeqeshwa kwezikhathi ezinamandla kakhulu) kuqhume ukuthandwa.

Kepha uma uke wakwenza ukuzivocavoca kwe-HIIT, uyazi ukuthi kungathatha ukuzivocavoca umzimba ukuze ukwenze. (Inamagama athi "umfutho ophakeme" kuyo ngenxa yesizathu.) Phakathi kokuthola isikhathi nokwazi imizuzu engama-20 elandelayo kuzoba ngesihogo, kulula ukubona ukuthi kungani ungadlula ngokuphelele ukusebenza kwe-HIIT.

Izindaba ezimangalisayo: Kukhona isifinyezo esisha sokufaneleka ebhulokhini futhi sibizwa nge-HIIPA, noma umsebenzi womzimba ozinzile oshuba kakhulu.

Kumhleli wakamuva oshicilelwe ku- I-British Journal of Sports Medicine, Abaphenyi bamanyuvesi aseYurophu nase-Australia bathi zonke izinzuzo ze-HIIPA zithi "yi-Workout entsha ye-HIIT," bephikisana nokuthi noma yikuphi Umsebenzi wansuku zonke okhipha umoya (kusuka ekudoneni ukudla uye ekukhuphukeni kwezitebhisi zakho) ungaba nezinzuzo ezifanayo nempilo yakho njengokuzivocavoca nge-HIIT. Hmmm ...

Kanjani?! Konke kumayelana nokufaka izinkathi ezimfushane zomsebenzi womzimba (PA) nokusebenza ngamandla (VPA) ezinsukwini zakho ukukhuphula izinga lenhliziyo yakho. I-HIIT imvamisa ibonakala ngemizamo efinyelela kumaphesenti angama-80 noma ngaphezulu kwe-VO2 max yakho - imvamisa iphuzu lapho kufanele uyeke ukuzivocavoca uthathe ikhefu ngoba kunzima kakhulu. Isifundo sesayensi: I-VO2 max yakho iyinani eliphakeme le-oxygen umzimba wakho ongalisebenzisa ngesikhathi sokuzivocavoca umzimba futhi limele kahle ukuqina komzimba wakho.

Futhi, yebo, ukungena kuleyo VPA kungenzeka ngempela ezingxenyeni ezithile zokuphila kwakho kwansuku zonke. Kokuhlela, ababhali bathi ucwaningo lwamanje lwe-HIIT lukhombisa izinzuzo ezingaguquguquki zezempilo nokuqina komzimba kungakhathalekile inani lezimpinda noma ubude bezinhlelo ezahlukahlukene-ngakho-ke uma ungashaya lowo mkhawulo omkhulu ngenkathi unyuka izitebhisi uya efulethini lakho futhi gwema ukuya yonke indawo ejimini, kungani ungakwenzi?

"Okuhlukaniswa njenge-HIIPA kuyahluka kuye ngomuntu futhi kuya ngezinga lakho lokuqina, kepha imisebenzi engafaneleka njenge-HIIPA ifaka phakathi ukukhuphuka izitebhisi, ukuhlanza indlu, umsebenzi wegceke, ukuthwalwa kweqhwa noma isembozo semithi, ukuphatha ukudla, ukuthwala izingane, ukwenza imigwaqo lapho ushesha khona hamba, "kusho uStephanie Vedder, umqeqeshi kanye nomphathi oqinisekiswe yi-NASM eNorthwestern Medicine Crystal Lake Health & Fitness Centre. Ukubamba: Kufanele usebenze kanzima ngokwanele ukuthi uphefumula kanzima. Ukuhlolwa okukodwa kwe-VO2 max okubizwa nge- "test test" kusebenzisa lo mgomo ofanayo-lapho ungasakwazi ukubamba ingxoxo ngesikhathi sokuzivocavoca, usufinyelele umkhawulo wakho we-VO2 noma umkhawulo womoya.

Ababhali baphikisa ngokuthi ungakwazi ukuthola izinzuzo zezempilo ngokwenza izikhathi ezintathu kuya kwezinhlanu ezimfushane ze-HIIPA (ehlanganisa imizuzu emihlanu ukuya kweyi-10 ngosuku) izinsuku eziningi zeviki.

"Umsebenzi ojwayelekile owenzakalayo futhi okhukhumezayo ngisho imizuzwana embalwa unethemba elikhulu ngempilo," kusho u-Emmanuel Stamatakis, Ph.D., uprofesa wezokuzivocavoca umzimba, indlela yokuphila kanye nempilo yabantu e-University of Sydney eCharles Perkins Center naseSikoleni Wezempilo Yomphakathi, ekukhulumeni kwabezindaba.

Ukuhlelwa kwabo kusekela ushintsho kuzinkombandlela zomsebenzi womzimba wabantu baseMelika (ezikhishwe ngoNovemba 2018) ezixhumanise imihlahlandlela yangaphambilini ethi isikhathi esisodwa sokuzivocavoca umzimba kudingeka okungenani sibe nemizuzu eyi-10 ubude ukuze sizuzise empilweni yakho.

Kepha lapho kuyinto ukubamba: Bagomela ukuthi i-HIIPA "iyindlela eheha kakhulu yabantu abangasebenzi, abakhuluphele, kanye nabanye abanesidingo esikhulu sokungenelela kwendlela yokuphila." Ngakho-ke ngenkathi izinzuzo zezempilo ze-HIIPA zisamile kubantu abalungile ngokomzimba, ukushintshanisa ukuzivocavoca kwakho okujwayelekile komsebenzi we-HIIPA kuphela akunconywa. Cabanga ngakho: Imisebenzi efanayo ekhipha umuntu ongafundile umoya iyohluka kakhulu kuleyo ekhulunywa, umgijimi webanga elide, aye kulelo zinga lokuzikhandla. Isihluthulelo ukushaya ngamandla okuhlobene nezinga lakho lokuqina.

"Kuyajabulisa ukwazi ukuthi ukuqhuma okukhulu kungakhuphula impilo yakho yonke, kodwa ungakuthathi lokhu njengesizathu sokuyeka ukujima kwakho," kusho uVedder. "Ukuze usebenze inhliziyo yakho, udinga ukuvivinya umzimba okuqhubekayo kwenhliziyo, futhi ukuze uhlale uqinile futhi wakhe amandla kufanele uhlanganise ukuqeqeshwa kwesisindo." (Okuhlobene: Ingabe Udinga I-Cardio Ukuze Ulahlekelwe Isisindo?)

Okubalulekile: Umhleli uthemba ukugcizelela ukubaluleka kokwenza izinga lokushaya kwenhliziyo yakho likhuphuke kuyo yonke imisebenzi yakho yansuku zonke, ngisho noma ungashayi ijimu, nokuthi awudingi ukuzibulala ikakhulukazi ngokwenza i-HIIT Workout. ukuthola izinzuzo ezithile zezempilo.

"Ngaphezu kokuthi 'hamba kaningi ngangokunokwenzeka futhi uhlale kancane,' izinqubo zezempilo zomphakathi kanye nezokwelapha zingagcizelela imilayezo elula efana 'nokugquma futhi ufuthe njalo,'" kusho u-Stamatakis.

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