Uyini Umehluko Phakathi Kokuqeqeshwa Kwesekethe kanye Nokuqeqeshwa Kwesikhashana?

-Delile

• Kuyini Ukuqeqeshwa Kwesifunda?
• Kuyini Ukuqeqeshwa Kwesikhawu?
• Ingabe Ukujima Kwakho Kungaba *Kokubili* Ukuqeqeshwa Kwesekethe kanye Nezikhawu?
• Ungakusebenzisa Kanjani Ukuqeqeshwa Kwesifunda Nesikhawu sakho
• Buyekeza kwe-

Ezweni lesimanje lokuqina lapho amagama afana ne-HIIT, EMOM, ne-AMRAP aphonswa khona kaningi njengama-dumbbells, kungaba yisidina ukuzulazula kumatemu wendlela yakho yokuzivocavoca. Ukuxuba okuvamile ukuthi sekuyisikhathi sokuqondile: umehluko phakathi kokuqeqeshwa kwesifunda nokuqeqeshwa kwesikhawu.

Cha, azifani, futhi, yebo, kufanele wazi umehluko. Kahle kahle lezi zinhlobo ezimbili zokuzivocavoca, futhi ukuqina kwakho (nejob vocab) kuzoba ngcono ngenxa yako.

Kuyini Ukuqeqeshwa Kwesifunda?

Ukuqeqeshwa kwesekethe yilapho ushintshana phakathi kokuzivocavoca okumbalwa (imvamisa okuhlanu kuya kweyishumi) okuqondise amaqembu emisipha ahlukene, ngokusho kuka-Pete McCall, umqeqeshi womuntu siqu oqinisekisiwe kanye nomkhulumeli we-American Council on Exercise, kanye nomdali we-podcast ethi All About Fitness. Isibonelo, ungahle usuke ekuzivocavoca umzimba ophansi uye kokuzivocavoca umzimba phezulu uye kokuzivocavoca okuyisisekelo, bese kuthi okunye ukuhamba komzimba okuphansi, ukunyakaza komzimba ongaphezulu, nokuhamba okuyisisekelo ngaphambi kokuphinda isifunda. (Bheka: Ungayakha Kanjani Indlela Yesekethe Ephelele)

"Umqondo wonke wokuqeqeshwa kwesifunda wukusebenza imisipha ehlukene ngasikhathi sinye ngenani elincane lokuphumula," kusho uMcCall. "Ngenxa yokuthi ushintshanisa ukuthi iyiphi ingxenye yomzimba oqondiswe kuyo, iqembu elilodwa lemisipha liyaphumula ngenkathi elinye lisebenza."

Isibonelo, njengoba imilenze yakho iphumula ngesikhathi sokudonswa futhi izingalo zakho ziphumula ngesikhathi se-squats, ungaxhuma noma isiphi isikhathi sokuphumula phakathi kokwenza izivivinyo kokuzivocavoca okuphumelela okungagcini nje ngokwakha amandla kepha futhi kugcina inhliziyo yakho ishaya futhi ivuka umzimba wakho futhi, kusho uMcCall. (Futhi lokho kungenye yezinzuzo eziningi zokuqeqeshwa kwesifunda.)

"Ngoba usuka ekuzivocavoca umzimba uye ekuzivocavoca umzimba ngokuphumula okuncane kakhulu, ukuqeqeshwa kwesifunda kuveza impendulo ebaluleke kakhulu yokuphefumula," esho. Okusho ukuthi, yebo, ungayibala ngokuphelele njenge-cardio.

Uma usebenzisa izinsimbi ezisindayo, uzosebenzela ukukhathala (lapho ungeke ukwazi ukwenza enye i-rep): "Lokho kusho ukuthi uthuthukisa amandla emisipha futhi ungathuthukisa nencazelo yemisipha," kusho uMcCall. (Nanku umehluko phakathi kwamandla emisipha nokukhuthazela kwemisipha.)

Uma usutholile ngalowo mqondo, nweba ukukhetha kwakho kokunyakaza ukwedlula ingxenye yomzimba: "Manje, sesiqala ukubheka amaphethini wokunyakaza wokuqeqesha esikhundleni semisipha. Lokho kusho ukugxila ekuphusheni, ekudonselweni, ekuphakameni, ekunqobeni, nasekukhupheni ukunyakaza yomzimba nje ongenhla noma umzimba ophansi, "kusho uMcCall.

Kuyini Ukuqeqeshwa Kwesikhawu?

Ukuqeqeshwa kwesikhawu, ngakolunye uhlangothi, kulapho ushintsha khona izikhathi zomsebenzi ophakathi nendawo kuya phezulu ngezikhathi zokuphumula okusebenzayo noma okungatheni, kusho uMcCall. Ngokungafani nokuqeqeshwa kwesifunda, ukuqeqeshwa kwesikhashana akuhlangene kangako ini okwenzayo futhi, esikhundleni salokho, ikakhulu kumayelana ne- umfutho walokhu okwenzayo.

Isibonelo, ungenza ukuqeqeshwa kwesikhashana ngokunyakaza okukodwa (njengokushintsha kwe-kettlebell), ukunyakaza okuningana (njengama-burpees, ukugxuma kwe-squat, namaphaphu e-plyo), noma ngokuzivocavoca kwe-cardio (njengokugijima noma ukugwedla). Okubalulekile ukuthi usebenza (kanzima!) isikhathi esithile futhi uphumule isikhathi esithile.

Mhlawumbe uzwile ukuthi ukuqeqeshwa kwesikhawu esiphakeme (HIIT) ikakhulukazi kunezinzuzo zezempilo ezingasile, futhi kuyiqiniso ngokuphelele: "Ushisa ama-calories amaningi esikhathini esifushane," kusho uMcCall. "Ikuvumela ukuthi usebenze ngamandla, kepha njengoba unezikhathi zokuphumula, kunciphisa ukucindezeleka okuphelele ezicutshini, kukhulule isimiso sakho sezinzwa, futhi kuvumele nezitolo zakho zamandla ukuthi zakhe futhi."

Ingabe Ukujima Kwakho Kungaba *Kokubili* Ukuqeqeshwa Kwesekethe kanye Nezikhawu?

Yebo! Cabanga ubuyele ekilasini lokugcina lokujima lesitayela sokuqeqeshwa olenzile. Kunethuba elihle lokuthi ubuzungeza ngokukhethwa kwezinyathelo ezithinta iqembu lemisipha elihlukile (ukuqeqeshwa kwesifunda) kodwa futhi ube nesilinganiso esithile somsebenzi / sokuphumula (ukuqeqeshwa kwesikhashana). Kulokhu, kubalwa ngokuphelele njengazo zombili, kusho uMcCall.

Kungenzeka futhi ukwenza ukuqeqeshwa kwesifunda kanye nokuqeqeshwa kwesikhashana emsebenzini ofanayo kodwa hhayi ngesikhathi esifanayo.Isibonelo, ungenza ukufudumala, usebenze ngokusebenzisa isekethe yokunyakaza kwamandla, bese uqeda ngokujima kwe-HIIT ngebhayisikili lomoya.

Ungakusebenzisa Kanjani Ukuqeqeshwa Kwesifunda Nesikhawu sakho

Manje njengoba wazi ukuthi kuyini ukuqeqeshwa kwesifunda nokuqeqeshwa kwezikhathi, sekuyisikhathi sokubenza bakusebenzele.

Uma uhlanganisa ukujikeleza kwakho noma ukuqeqeshwa kokuqeqeshwa kwesikhashana, qaphela ngokukhetha kwakho kokuzivocavoca: "Awufuni ukusebenzisa ingxenye yomzimba izikhathi eziningi noma ukunyakaza okuphindaphindayo," kusho uMcCall. "Nganoma yini, uma wenza ukuzivocavoca okuningi kakhulu, kungaholela ekulimaleni ngokweqile."

Futhi ukuqeqeshwa kwezikhawu ikakhulukazi, khetha ngokuhlelekile phakathi kokuphumula okusebenzayo nokungatheni: Uma wenza isinyathelo esinzima kakhulu (i-kettlebell swings noma ama-burpees, ngokwesibonelo) kuzodingeka ukuthi uphuze amanzi bese ubamba umoya wakho ngesikhathi sokuphumula. Ngabe unyakaza kancane ngesikhathi sokusebenza kwakho (njengezikwele zomzimba)? Zama umnyakazo osebenzayo wokutakula njengepulanga, kusho uMcCall.

Into ebaluleke kakhulu okufanele uyikhumbule? Awufuni ukwenza okuningi kakhulu kukho kokubili: "Uma wenza ukuqeqeshwa okuphezulu kakhulu kungabangela ukuqeqeshwa ngokweqile, okungabangela ukukhathala kwe-adrenal futhi kuphazamise ibhalansi ye-hormone emzimbeni wakho," kusho uMcCall. (Bheka: Izimpawu ze-7 Ukudinga Kakhulu Usuku Lokuphumula)

"Isonto elihle kungaba izinsuku ezimbili zokuqeqeshwa kwesifunda ngamandla amancane, nezinsuku ezimbili noma ezintathu zokuqeqeshwa ngezikhawu ngokulingene kuya ekuphakameni okukhulu," usho njalo. "Ngeke ngenze i-HIIT ngaphezu kokuphindwe kathathu noma kane ngesonto, ngoba, nge-HIIT, kufanele ngabe wenza ukululama ngemuva. Khumbula: Ufuna ukuziqeqesha ngobuhlakani, hhayi kanzima." (Nakhu okunye kokuthi ungalakha kanjani isonto elihle lokuzivocavoca.)

Buyekeza kwe-