Ngabe Izingozi ze-HIIT Zidlula Izinzuzo?

-Delile

• Ukuzifudumeza Okungenele noma Ukuzilungiselela
• Ukuhlelwa Okubi Nokufundiswa
• Ifomu elingalungile
• Ukungabeki Phambili Ukubuyiselwa
• I-TL; UDkt
• Uma usebenza ekhaya:
• Uma usebenza ekilasini:
• Buyekeza kwe-

Unyaka ngamunye, i-American College of Sports Medicine (ASCM) ihlola ochwepheshe bokufaneleka ukuze bathole ukuthi bacabanga ukuthi yini elandelayo emhlabeni wokujima. Kulo nyaka, ukuqeqeshwa kwesikhawu sokuqina (i-HIIT) kuthathe indawo yokuqala ohlwini lwamathrendi amakhulu wokuzivocavoca ngo-2018. Lezi bekuyizindaba ezinhle kakhulu komunye umuntu, ngoba i-HIIT ibisondele phezulu kohlu kusukela ngo-2014. , Iqiniso lokuthi ekugcineni lithatha i-slot ephezulu lisho ukuthi cishe likhona ukuze lihlale. (Yay boot camp!)

Kunezizathu eziningi zokuthi i-HIIT isibe ukuqeqeshwa okuthandwa kakhulu eMelika. Kukhonjisiwe ukwehlisa ukuguga ezingeni lamaselula. Ishisa amathani ama-calories futhi ikhulisa imetabolism yakho. Isebenza kahle kakhulu futhi. Ucwaningo lubonise ukuthi ungenza intuthuko esheshayo yenhliziyo nemithambo yegazi ngokujima okufushane, okuqine kakhulu kunalokho ongakwenza ngokusebenza okude, okungaqinile kancane. Ngaphezu kwalokho, ungakwenza kusukela ekunethezekeni kwekhaya lakho ngemishini encane noma engekho edingekayo. Kunokuhlehla okukodwa okubalulekile kuthrendi i-ACSM eqaphele ukuyigqamisa ekukhululweni kwayo kwabezindaba mayelana nohlu: I-HIIT ithwala ingozi ekhulayo yokulimala uma iqhathaniswa nokujima okunezinga eliphansi.

Lokho kuyinto enkulu kakhulu, ikakhulukazi ngoba njengoba izitayela zokuzivocavoca zikhula, abantu abaningi bayazama nakanjani. Futhi kakhulu labantu benza i-HIIT ekhaya. "Noma ezinye izici ze-HIIT sekunesikhathi eside zikhona, ukuvela kwayo emikhondweni ejwayelekile yokuzivocavoca kusekusha," kuchaza u-Aaron Hackett, D.P.T., ongudokotela wezokwelapha ngokomzimba kanye nomxhumanisi wezempilo. "Kuhlala kukhona ukuqaphela ngamathrendi amasha."

Lokhu kungenxa yokuthi isikhathi lapho abavocavoci bengase balimale yilapho bezama okuthile okusha, ikakhulukazi uma besanda kuvivinya umzimba bebonke. Kepha kubalulekile ukuthi uqaphele ukuthi iningi lokukhathazeka ngokulimala lihlobene nabantu "abangaqeqeshiwe", abasebenzisa ama-newbies. "Ukwesaba okuyinhloko okuvezwe abanye abelaphi bomzimba kanye nochwepheshe bezempilo ngqo kwi-HIIT muva nje kubukeka kugxile kubantu abanolwazi oluncane noma abangenalo nhlobo ekuzivocavoca noma ekuziqeqesheni bavele bagxumele kukho ngaphandle kokuzilungiselela," kusho uHackett.

Kepha kukhona ukulimala okwengeziwe okuvela ku-HIIT kunezinye izinhlobo zokuzivocavoca? U-Laura Miranda, DPT, udokotela wezokwelapha kanye nomqeqeshi, uthi ukubonile impela ukwanda kokulimala okuhlobene ne-HIIT eminyakeni embalwa edlule. Vele, kubalulekile ukwamukela ukuthi ukulimala okuningi okuhlobene nezemidlalo akubangelwa ukulunga eyodwa into, kepha kunokwakhiwa kwenhlanganisela yezinto ngokuhamba kwesikhathi, ngokusho kukaMiranda.

Lapha, ezine zezici eziyinhloko ochwepheshe abathi kufanele uziqaphele uma kukhulunywa nge-HIIT:

Ukuzifudumeza Okungenele noma Ukuzilungiselela

Abantu abaningi bahlala edeskini amahora ayisishiyagalombili kuya kwayi-10 ngosuku bese befika ejimini ngaphambi noma ngemuva komsebenzi. Ukugxumela ngqo ekuzilolongeni okuqinile-ngaphandle kokuzifudumeza okwanele okuhlanganisa ukusebenza kwamaqembu emisipha aphikisana "nokuma kwesihlalo" esikujwayele kakhulu-singakwazi ukusetha izivivinyo zokulimala, u-Miranda uthi. Ngoba i-HIIT ilula futhi ithandwayo, abantu bavame ukufuna ukuyizama lapho besanda (noma beqala nje) ukuzivocavoca umzimba. "Abantu abangaqeqeshekile kahle abasanda kubuyela ekomeni kufanele baqale bazijwayeze izinga lokuqala lokuziqeqeshela i-cardio namandla ngaphambi kokugxumela ku-HIIT," kusho u-Miranda. "Ukwehluleka ukwenza lokho kungandisa amathuba okulimala."

Ukuhlelwa Okubi Nokufundiswa

Ngeshwa, akubona bonke abaqeqeshi nabaqeqeshi abadalwa belingana. "Ingxenye enkulu yalokhu kukhathazeka ukuhlukahluka kwemfundo nokuqeqeshwa kwabaqeqeshi bomuntu siqu nabaqeqeshi abahola lokhu kuvivinya umzimba," kusho uHackett. "Esikhathini esiyimpelasonto, bengingathatha izifundo ngibe umqeqeshi 'oqinisekisiwe'." Yebo, kunenqwaba yabaqeqeshi abamangalisayo, abaqeqeshiwe laphaya, kodwa enye yezinkinga zokungabi nesizinda esiqinile sokufaneleka ukuhlela ukujima ngephutha (okubizwa nangokuthi "uhlelo") ngendlela engase iholele ekulimaleni. "I-HIIT ihlukaniswa ngezikhathi eziseduze kakhulu, ezihlanganiswe nezikhawu ezinamandla aphansi," kusho uMiranda. Iphutha ekuhlelweni bekungeke kushiye isikhathi esanele sokuphumula ngesikhathi sokuzivocavoca, okungenza indlela yokulimala kube lula, noma ukugxila kakhulu kumaqembu emisipha eyinhloko ngaphandle kokunaka imisipha emincane ekuqinisayo.

Ifomu elingalungile

"Lo ngumama wazo zonke izizathu zokuthi kungani abantu belimala," kusho uMiranda, futhi kuyiqiniso ikakhulukazi ngabazivocavoci abasha. "Abangenalwazi ngeke bagxile efomini efanele kanye namasu kuqala, okuholela ekulimaleni obekungagwenywa," kuchaza uHackett. Ngaphezu kwalokho, ngenkathi izingqinamba zefomu zingenzeka nganoma yiluphi uhlobo lokuzivocavoca, uhlobo lwe-HIIT lwenza kube lula kakhulu. "Lokhu kusebenza okusha kwe-HIIT kuvame ukugxila esivinini kanye nezinombolo, okususa ukugcizelela ekwenzeni okuthile ngendlela efanele kuqala."

Ukuzivocavoca okunolwazi oluningi akuvikelekile kulokhu kukhathazeka, ikakhulukazi ngenxa yendlela ukusebenza kwe-HIIT okwakhiwe ngayo. "Ukusebenza okuthile kwe-HIIT akuvamile ukunikela ngokuhlehla kokuzivocavoca noma iphethini yokunyakaza lapho ifomu lalowo obambe iqhaza selonakele," kusho uMiranda. Ngamanye amagama, azikho izinketho ezinikeziwe lapho umzimba wakho uqala ukukhathala kepha ukuzivocavoca umzimba kudinga ukuthi uqhubeke nokunyakaza. "Umuntu ube esephoqeleka ukuthi aqhubeke nomthwalo ofanayo noma azivocavoce, ekhipha ama-reps asele ngendlela ewubudlabha kulesi simo sokukhathala ngokweqile, ngaleyo ndlela ebeka inkundla yokulimala." (Ungesabi, sikumbozile nje ukuthi: Zama Lezi Zinguqulo Uma Ukhathele I-AF Ekilasini Lakho Le-HIIT)

Ukungabeki Phambili Ukubuyiselwa

Kungakulinga ukushaya ikilasi lakho lenkambu yokuqeqeshwa izikhathi ezinhlanu ngeviki. Kodwa uma ikilasi olithathayo liwukuzivocavoca kwe-HIIT ngempela, lokhu akukuvumeli cishe isikhathi esanele sokuphumula nokululama. ULana Titus, uthisha omkhulu eBurn 60-isitudiyo esizinikezele se-HIIT-uncoma ukuthi abafundi basebenze lapho kathathu noma kane ngesonto ubuningi. Lokho kungenxa yokuthi ubungozi bokuzilolonga ngokweqile bukhona okwangempela. Ukuze uthole izinzuzo ekuqeqeshweni kwakho, futhi udinga ukuchitha isikhathi wenza imisebenzi yokubuyisela esimweni. U-Miranda uphakamisa i-yoga, umsebenzi we-foam rolling, kanye nomsebenzi ovumelana nezimo, kanye nokunaka ikhwalithi yokondleka kwakho nokulala.

I-TL; UDkt

Manje konke lokhu kusishiya kuphi? Ngokuyinhloko, akunjalo nje uhlobo lokuvivinya umzimba okunomthelela ekulimaleni, kepha kunalokho "isivunguvungu esiphelele" sezinto ezibangela ukuthi umzimba womuntu unikele. Ngenkathi ukulimala kungenzeka kakhulu uma wenza i-HIIT kunalapho ugijima kancane ku-treadmill, lokho akungenxa ngokuphelele yendlela yokuzivocavoca uqobo. Kuhlobene nokuthi abantu balungiselelwe kangakanani i-HIIT kanye nekhwalithi yemfundo abayinikezwayo.

Naphezu kwezingozi, kusenezinzuzo *eziningi* zokuzivocavoca okunamandla, futhi ucwaningo luze lubonise ukuthi ukuzivocavoca kuba mnandi kakhulu uma kunzima.

Unalokho engqondweni, nansi indlela yokuhlala uphephile ngesikhathi sokusebenza kwe-HIIT, ikakhulukazi uma umusha kubo.

Uma usebenza ekhaya:

Enye yezinto ezinhle kakhulu nge-HIIT ukuthi awudingi ukuba sejimini ukuze uyenze. Kepha ochwepheshe bayaxwayisa ukuthi uma ungakaze uzame ukuhambisa ngaphambili, kufanele uhambe phezu kwawo nomqeqeshi noma umqeqeshi kuqala. Abantu abaningi benza ngisho nokuhamba okuyisisekelo njengama-push-up kanye ne-jumping jacks okungalungile, kusho uHackett. "Ifomu libaluleke nakakhulu uma ungeza okokusebenza." Lokho kusho ukuthi uma uhlanganisa ama-dumbbell, ama-barbell, ama-kettlebell, nanoma yiluphi olunye uhlobo lwesisindo ekusebenzeni kwakho kwasekhaya, kuwumqondo omuhle ukuhlola ifomu lakho nochwepheshe kuqala.

Uma usebenza ekilasini:

Lapha, unethuba likathisha noma umqeqeshi ozobe ekuqaphile kahle. UTitus uqokomisa ukubaluleka kokufuna umqeqeshi onolwazi futhi angaqiniseka ukuthi uhamba ngokufanele. Futhi uma umusha ku-HIIT, "ngaso sonke isikhathi yazisa umfundisi ukuze akwazi ukubuka ifomu lakho," esho.

Noma kunjalo, kubalulekile ukuhamba namathumbu akho uma kukhona okungahambi kahle. "Khumbula ukulalela umzimba wakho futhi uhambe nganoma isiphi isivinini namandla okuhlala kahle," kusho uMiranda. "Kulula ukubanjwa yinjabulo nokuncintisana kwalezi zinhlobo zamakilasi, kepha ungabi yiqhawe. Akukho rep / time / PR okufanele ukulimale. Ngemuva kwakho konke, iqanda ukuqeqeshwa kungenzeka uma ulimele futhi uphume eceleni."

Buyekeza kwe-