Gahunda y'imyitozo ya HIIT niyihe?

Bya Cedric X. Bryant

Amahugurwa akomeye cyane, cyangwa HIIT, agenzura bibiri mubisanduku byingenzi mugihe cyo gukora programme: gukora neza mugihe gito. Imyitozo ya HIIT iragoye cyane kandi iranga guturika (cyangwa intera) y'imyitozo ngororamubiri ikomeye cyane ikurikirwa nigihe gito cyo gukira.

Kurugero, imyitozo yiminota 30 HIIT mumasomo yo gusiganwa ku magare mu nzu ishobora kuba irimo guhinduranya hagati yamasegonda 30 yo kwiruka-imbaraga nyinshi n'amasegonda 90 yo kudatera imbaraga cyane (ni ukuvuga gukira gukomeye) kumirongo 10, wongeyeho iminota itanu yubushyuhe- hejuru hamwe niminota itanu-gukonjesha.

Ibyo Kumenya HIIT

Urashobora gukora HIIT igukorera wiga kubyiza, imitego ishobora guterwa no guhuza ibintu bitandukanye iyi gahunda y'imyitozo igomba gutanga.

• Inyungu za HIIT.
• Komeza amahitamo.
• Imitego ishobora kuba.
• Icyitegererezo cya HIIT imyitozo.

Inyungu za HIIT

Hariho itandukaniro ritabarika kumiterere, nkigihe igihe nuburemere bwigihe kinini-cyinshi nigihe cyo gukira gishobora guhinduka bitewe nurwego rwumuntu nintego. Ndetse nibyiza, inyungu ziratangaje: gutwika karori nyinshi, kwiyongera kurambye kwa metabolisme, kongera ibiro no gutakaza ibinure no kongera imitsi nubunini.

HIIT irashobora kandi gutwara inyungu zingenzi zubuzima, harimo gukoresha ogisijeni nziza (ikimenyetso cyingenzi cyubuzima bwumutima), kugabanya isukari yamaraso no kongera umuvuduko wumutima hamwe n umuvuduko wamaraso.

Bitandukanye nizindi gahunda zimyitozo ngororamubiri, inyungu imwe ya HIIT nuko igerwaho cyane, bivuze ko ishobora kugerwaho nta munyamuryango wa siporo uhenze cyangwa ibikoresho byose.

Ubwoko ubwo aribwo buryo bwo kugenda bushobora kuba hagati yimyitozo ya HIIT, harimo kugenda, kwiruka, gutwara amagare no gusimbuka umugozi. Imyitozo yuburemere bwumubiri (nka squats, ibihaha, gusunika no gukurura) nabyo ni amahitamo meza kumyitozo yumuzunguruko-HIIT imyitozo.

Imyitozo ya HIIT ntabwo ari iyabantu bose, ariko irashobora kuba ikwiriye kubantu benshi kuruta uko wabitekereza, harimo nabantu bo mumyaka iyo ari yo yose. Wibuke, ubukana bwimyitozo ngororangingo bugomba kuba bugereranije nurwego rwawe rwo kwinezeza, bityo "gusohoka byose" bisobanura ikintu gitandukanye na buri wese muri twe. Inyungu za HIIT zishingiye kubushake nubushobozi bwo kwisunika, ibyo bivuze byose kuri wewe.

Imbaraga Zamahugurwa

Urashobora kwinjiza amahame ya HIIT muburyo bwawe bwo gutoza imbaraga muburyo bubiri budasanzwe. Uburyo bumwe bwitwa imyitozo yo guhangana nimbaraga nyinshi, zirimo gukoresha uburemere buremereye kubisubiramo bike, bigakurikirwa nigihe gito - hafi 20- isegonda - ikiruhuko.

Uburyo bwa kabiri bwitwa ubukana bwumutima kandi burimo guhinduranya imyitozo yingufu no guturika kwimyitozo ngororamubiri ya karisiyumu. Kurugero, kora urutonde rwibisambo bikurikirwa namasegonda 60 yo kugenda-mavi maremare, hanyuma umurongo wa dumbbell ukurikirwa namasegonda 60 yo gusimbuka jack. Igitekerezo cyubuhanga bwombi nuko uhinduranya imyitozo ngororamubiri yo hejuru cyangwa nkeya cyangwa ikiruhuko.

Ibishobora kugwa

Hano hari caveat imwe iyo igeze kuri HIIT. Kubikora kenshi birashobora gusubira inyuma, bikagutera guhura numunaniro no gukomeretsa cyane cyane mubice. Imyitozo ngororamubiri ikabije ni ihangayikishije cyane, kandi byinshi mubitesha umutwe ntabwo ari byiza.

Imyitozo ya HIIT itera umuvuduko muke muri cortisol (imisemburo igize igisubizo "kurwana cyangwa guhunga"), bigatuma umubiri ukomera. Ariko kugumana urugero rwinshi rwa cortisol mugihe kirekire, bishobora kubaho mugihe udakize bihagije hagati yimyitozo ngororamubiri, mubyukuri bishobora gutuma ibiro byiyongera nibibazo byigifu.

Ibindi bishobora kugabanuka cyane cyane HIIT harimo urugero rwa glycogene rwaragabanutse, rushobora gutuma wumva utinze kandi ufite intege nke mugihe cyimyitozo ngororamubiri kandi ugatinda gukira hagati yimyitozo ngororamubiri. Na none, gukora imyitozo ya HIIT hafi yigihe cyo kuryama birashobora gutera ibitotsi.

Impamvu zo kwirinda HIIT

Hariho kandi ibihe bimwe iyo HIIT idashobora kuba amahitamo meza. Kurugero, niba wumva uhangayitse cyane kumunsi runaka, birashobora kuba byiza guhagarika imyitozo ya HIIT kugeza igihe uzumva umerewe neza. Hagati aho, komeza hamwe nuburyo buringaniye bwimyitozo ngororamubiri. Kwisunikira imbaraga nyinshi ushyira imbaraga kumubiri no mubitekerezo bishobora kutabyara inyungu.

Niba ufite ibibazo bihuriweho cyangwa ububabare budashira, urashobora gukora imyitozo ngufi ya HIIT. Kurugero, niba ufite ububabare mumavi kandi kugenda nuburyo ukunda gukora imyitozo ngororamubiri, kwiruka cyangwa kwiruka birashobora kuba ingaruka-nyinshi cyane kuburyo utashyirwa muri gahunda ya HIIT. Muri icyo gihe, gerageza imyitozo ya HIIT yo gusiganwa ku magare, nuburyo bwiza bwo guhitamo ingaruka.

Icyitegererezo cya HIIT

Niba uri mushya kuri HIIT, dore ingero nke zukuntu intangiriro-urwego rwa HIIT isomo rishobora kuba:

• Jogging / kwiruka HIIT: Nyuma yo gushyuha muminota mike, hinduranya umunota umwe cyangwa ibiri yo kwiruka ukoresheje amasegonda 15 yo kwiruka byose kugirango ukore imyitozo yose imara iminota 10 kugeza kuri 20.
• Imbaraga zamahugurwa / imyitozo yumuzunguruko HIIT: Shyushya mukugenda cyangwa gukora indi kardio nkeya-muminota mike. Noneho, kora inshuro 10 zisubiramo imyitozo itatu itandukanye, nk'ibihaha, gusunika hejuru no gutumbagira, hanyuma ukurikire umunota umwe wa karidio yimbaraga nyinshi, nko kugenda amavi maremare cyangwa kujya kumutoza wa elliptique. Hindura imbaraga zamahugurwa na cardio kumwanya wifuza wo gukora imyitozo.
• Kugenda HIIT: Shyushya mugenda muminota mike kumuvuduko usanzwe, hanyuma uhinduranya umunota umwe wo kugenda byihuta hamwe numunota umwe wo kugenda gahoro mugihe wifuza kumyitozo yawe. Ubundi buryo ni ugupima intera kuruta igihe. Kurugero, niba uri munzira ya kilometero imwe, hinduranya kugenda igice cya kabiri kumuvuduko wihuse hamwe nigice cyakabiri kumuvuduko gahoro.

Mu mwanzuro

Nkibintu byose, kunywa bikwiye ni urufunguzo. Kuba HIIT ari uburyo bwiza kandi bunoze bwimyitozo ngororangingo ntibisobanura ko igomba kuba uburyo bwawe bwonyine. Nibyiza gukora imyitozo ya HIIT muminsi idakurikiranye no gukora ubwoko bwimyitozo ngororamubiri mike muminsi iyindi. Nibyiza kandi gufata ikiruhuko rimwe na rimwe muri HIIT ibyumweru bike icyarimwe, mugihe ushobora guhindura ibitekerezo byawe mubundi buryo bwimyitozo ngororamubiri nko gutoza imbaraga cyangwa ibikorwa byo hanze.