Chii chinonzi HIIT Exercise Chirongwa?

NaCedric X. Bryant

High-intensity interval training, kana HIIT, inotarisa maviri emabhokisi anonyanya kukosha kana zvasvika pakugadzirisa zvirongwa: kushanda kwepamusoro munguva pfupi. HIIT maekisesaizi anonetsa uye anoratidza mapfupi kuputika (kana kupindirana) kweakanyanya-kusimba maekisesaizi anoteverwa nenguva pfupi inoshingaira yekudzoreredza.

Semuyenzaniso, maminetsi makumi matatu ekurovedza muviri kweHIIT mukirasi yebhasikoro remukati kungasanganisira kuchinjana pakati pemasekonzi makumi matatu ekumhanya-mhanya kukuru uye masekonzi makumi mapfumbamwe ekutsika-tsika (kureva, kupora nesimba) kwemaraundi gumi, pamwe nekudziya kwemaminetsi mashanu- kumusoro uye kutonhorera-pasi kwemaminetsi mashanu.

Zvaunofanira Kuziva NezveHIIT

Iwe unogona kuita kuti HIIT ikushandire iwe nekudzidza nezve mabhenefiti, njodzi dzinogona kuitika uye misiyano inobata iyo chirongwa ichi chekurovedza muviri chinofanira kupa.

• Mabhenefiti eHIIT.
• Sarudzo dzekudzidzira simba.
• Misungo inogona kuitika.
• Sample HIIT Workouts.

Mabhenefiti eHIIT

Kune misiyano isingaverengeki pamafomati, sezvo nguva uye kusimba kwezvose zviri zviviri kusimba uye kupora nguva zvinogona kugadziridzwa zvichienderana nekugwinya kwemunhu uye zvinangwa. Kunyangwe zvirinani, mabhenefiti anoyemurika: yakakwira calorie kupisa, kuwedzera kusingaperi kwemasabolism, kuwedzera uremu uye kurasikirwa kwemafuta uye kuwedzera simba remhasuru uye saizi.

HIIT inogonawo kutyaira zvakakosha zvehutano, kusanganisira zvirinani kushandiswa kweokisijeni (chiratidzo chakakosha che cardiorespiratory health), kuderedzwa kweshuga yeropa nekuvandudza kurova kwemoyo uye BP.

Kusiyana nemamwe mapurogiramu ekurovedza muviri, imwe bhenefiti yeHIIT ndeyekuti inowanikwa zvakanyanya, zvichireva kuti inogona kuitwa pasina inodhura nhengo yejimu kana chero mudziyo zvachose.

Inenge chero nzira yekufamba inogona kuve iyo yepakati peiyo HIIT Workout, kusanganisira kufamba, kumhanya, kuchovha bhasikoro uye kusvetuka tambo. Kudzidzira kusimba kwemuviri-kurema (senge squats, mapapu, push-ups uye kudhonza-ups) zvakare makuru sarudzo dzedunhu rekudzidzisa-maitiro eHIIT maekisesaizi.

HIIT maekisesaizi haasi emunhu wese, asi anogona kunge akakodzera vanhu vakawanda kupfuura zvaungafunga, kusanganisira vanhu vezera ripi zvaro. Rangarira, kusimba kwekurovedza muviri kunofanirwa kunge kune nhanho yekusimba kwako wega, saka "kuenda mese" zvinoreva chimwe chinhu chakasiyana kune mumwe nemumwe wedu. Mabhenefiti eHIIT anovimba nechido uye kugona kuzvisundidzira iwe pachako, chero izvo zvinoreva kwauri.

Simba Rokudzidzisa Sarudzo

Iwe unogona kubatanidza misimboti yeHIIT mune yako simba-yekudzidzisa regimen munzira mbiri dzakasiyana. Imwe nzira inonzi yakakwira-kusimba kuramba kudzidziswa, iyo inosanganisira kushandisa huremu huremu hwekudzokorora kushoma, inoteverwa nepfupi - ingangoita 20- yechipiri - nguva yekuzorora.

Yechipiri nzira inonzi high-intensity cardioresistance uye inosanganisira kushandurana pakati pemaekisesaizi esimba uye kuputika kwecardio kana calisthenics maekisesaizi. Semuyenzaniso, ita seti yema squats inoteverwa nemasekonzi makumi matanhatu ekufora kwepamusoro-soro, ipapo mitsetse yedumbbell inoteverwa nemasekonzi makumi matanhatu ekusvetuka-svetuka. Pfungwa iri kumashure kwemaitiro ese ari maviri ndeyekuti uri kuchinjanisa pakati pepamusoro-uye yakaderera-yakanyanya kurovedza muviri kana kuzorora.

Zvingangoitika Pitfalls

Pane imwe huru caveat kana zvasvika kune HIIT. Kuzviita kakawanda kunogona kukonzeresa, zvichikusiya uchingoneta uye unogona kukuvara, kunyanya mumajoini. High-intensity exercise inokonzera kushungurudzika kukuru, uye yakawandisa chero ipi zvayo inoshungurudza haina kunaka.

HIIT workouts inokonzera spike yenguva pfupi mu cortisol (hormone iri chikamu che "kurwa kana kutiza" mhinduro), iyo inoita kuti muviri uwedzere kusimba. Asi kuchengetedza yakakwira cortisol pamusoro pehurefu hurefu, izvo zvinogona kuitika kana ukasapora zvakakwana pakati pekurovedza muviri, zvinogona kutungamira mukurema uye nyaya dzekugaya.

Zvimwe zvinogona kuderera zveHIIT yakawandisa zvinosanganisira kupera kwemazinga eglycogen, izvo zvinogona kukusiya uchinzwa uchinonoka uye usina simba panguva yekurovedza muviri uye kunonoka kupora pakati pemaekisesaizi. Zvakare, kuita HIIT Workout pedyo zvakanyanya nenguva yekurara kunogona kukonzera kukanganisa kurara.

Zvikonzero zvekudzivisa HIIT

Kune zvakare mamwe mamiriro ezvinhu apo HIIT inogona kunge isiri iyo yakanakisa sarudzo. Semuenzaniso, kana uchinzwa kushushikana zvakanyanya pane rimwe zuva, zvingave zvakanaka kuti uise HIIT yako yekurovedza muviri kusvika wanzwa zvirinani. Panguva ino, ramba uine mamwe maekisesaizi ari pakati nepakati. Kuzvisundidzira kukuedza kukuru kunoisa kumwe kushushikana pamuviri nepfungwa izvo zvingave zvisingabatsiri.

Kana uine nyaya dzekubatana kana kurwadziwa kusingaperi, iwe unogona kuita yakaderera-impact HIIT Workouts. Semuenzaniso, kana iwe uchirwadziwa mumabvi ako uye kufamba ndiyo nzira yaunosarudza yekurovedza muviri, kumhanya kana kumhanya kungave kwakanyanya-kukanganisa kuti ubatanidzwe muchirongwa cheHIIT. Kana zvakadaro, edza HIIT bhasikoro Workout, inova inoshanda yakaderera-impact sarudzo.

Muenzaniso HIIT Workouts

Kana iwe uri mutsva kuHIIT, heino mienzaniso mishoma yekuti iyo yekutanga-level HIIT chikamu ingaite sei:

• Kumhanya/kumhanya HIIT: Mushure mekudziya kwemaminetsi mashoma, chinjana maminetsi maviri kusvika maviri ekumhanya nemasekonzi gumi nemashanu ekumhanya-mhanya kwese kwese kwekuita Workout kunotora maminetsi gumi kusvika makumi maviri.
• Simba kudzidzisa / circuit kudzidzisa HIIT: Kudziya nekufamba kana kuita imwe low-intensity cardio kwemaminetsi mashoma. Zvadaro, ita kudzokorora kagumi kwezviitwa zvitatu zvakasiyana, semapapu, kusundira-ups uye curl-ups, zvichiteverwa neminiti imwe ye-high-intensity cardio, sekufamba-famba kwemabvi kana kukwira elliptical trainer. Chinjana kudzidziswa kwesimba uye cardio yenguva yaunoda yekurovedza muviri kwako.
• Kufamba HIIT: Dziya nekufamba kwemaminetsi mashoma pane zvakajairika, wozochinja miniti imwe yekufamba-famba nekukurumidza neminiti imwe yekufamba kunononoka kwenguva yaunoda yekurovedza muviri kwako. Imwe sarudzo ndeyekuyera chinhambwe pane kuyera nguva. Semuenzaniso, kana uri munzira yekota-mamaira, chinjana kufamba hafu pamakumbo uchimhanya nehafu pamakumbo uchimhanya zvishoma.

Mukupedzisa

Sezvimwe zvinhu zvose, dosing yakakodzera ndiyo inokosha. Nekuti HIIT inzira inoshanda uye inoshanda yekurovedza muviri hazvireve kuti inofanira kunge iri yako yega fomu. Zvakanakisa kuita ma HIIT maekisesaizi pamazuva asina kutevedzana uye kuita kushomeka kwemhando dzekusimbisa muviri pane mamwe mazuva. Ipfungwa yakanakawo kutora nguva nenguva kubva kuHIIT kwemavhiki mashoma panguva, panguva yaunokwanisa kushandura kutarisa kwako kune mamwe maekisesaizi sekurovedza simba kana zviitiko zvekunze.