Amathiphu asheshayo
- Ukuhamba ngokushesha bese uhamba kancane kubalwa njenge-HIIT.
- Zama imizuzwana engu-30 kanzima, imizuzwana engu-90 kalula.
- Xhumana nodokotela uma unesimo sempilo.
Uma uke wachitha isikhathi eduze kwamavidiyo okuziqinisa, usuhlangane ne-HIIT. Ngokuvamile ivela njengomuntu oqine kakhulu owenza ama-burpee egumbini elimnyama ngenkathi izithukuthuku ziphaphazela kuye newashi lehla. Ibukeka inamandla futhi yesabeka kancane. Abantu abaningi banquma, khona lapho, ukuthi ayibona eyabo.
Nali iqiniso elithule kakhulu. I-HIIT isho nje ukushintshanisa izikhathi ezifushane zomzamo onzima nezikhathi ezilula zokululama, bese ukuphinda lokho izikhathi ezimbalwa. Yilowo wonke umqondo. Izikhathi ezifushane zingaba ukugijima ngamandla, noma zingaba ukuhamba ngokushesha wenyuke igquma elithambile. "Amandla aphezulu" ahlobene nawe, hhayi nomuntu osesikrinini.
Sifuna ukukhipha umdlalo kukho, ngoba ngaphansi komsindo kunethuluzi eluncedo ngempela, ikakhulukazi kunoma ubani ozizwa engenaso isikhathi esanele.
Ukuthi i-HIIT iyini ngempela
Iseshini ye-HIIT ihlanganisa izinto ezimbili: isikhawu somsebenzi lapho usukumela ngamandla ngaphezu kwesivinini sakho esikhululekile, nesikhawu sokululama lapho udedela futhi uvumele ukuphefumula kwakho kubuye. Uya uze uphindele phakathi kwazo isikhathi sonke sokuzivocavoca.
Izikhawu zomsebenzi zivame ukuqhubeka noma kuphi kusukela emizuzwaneni engamashumi amabili kuye emizuzwini embalwa. Ukululama kuvame ukuba ubude obufanayo noma bude kancane. Iseshini egcwele ivame ukufika phakathi kwemizuzu eyishumi nengamashumi amathathu, kuhlanganise nokufudumeza. Ivame ukungadingi ukudlula lapho.
Okubalwa "njengamandla aphezulu" yingxenye abantu abayenza kabi. I-Cleveland Clinic iyichaza kalula: ngesikhathi sengxenye enzima, umzamo wakho uphakeme ngokwanele kangangokuthi ungakhipha amagama ambalwa kuphela ngesikhathi, ungakwazi ukubamba ingxoxo egcwele. Njengoba isazi sefiziyoloji yokuzivocavoca uKatie Lawton ekubeka, ubeka izinga lapho likusebenzela khona. Kumuntu oyedwa lokho ukugijima ngamandla onke. Komunye ukuhamba okusheshayo okubashiya bephelelwa umoya kancane. Kokubili kuyi-HIIT yangempela.
Kungani abantu bezihlupha ngayo
Ukukhanga okuyinhloko kuqotho: ungenza okuningi ngesikhathi esincane.
Ucwaningo ngokuqeqeshwa ngezikhawu lukhomba izinzuzo zangempela zenhliziyo yakho, umfutho wegazi wakho, nokuthi umzimba wakho uwuphatha kanjani ushukela egazini. I-Cleveland Clinic iphawula ukuthi kungathuthukisa ukumelana ne-insulin, okukwenza kube yinketho eluncedo kubantu abalawula isifo sikashukela sohlobo 2 noma i-prediabetes (ngesiqondiso sikadokotela). Kuphinde kuvame ukukhuphula ukuqina kwakho kwe-aerobic, isilinganiso sokuthi umzimba wakho uwusebenzisa kahle kangakanani umoya-mpilo, okuhlobene eduze nempilo yesikhathi eside.
Ukusebenzisa isikhathi kahle yikho okuyisihloko. Iseshini efushane, egxilile ingaletha izinzuzo obekungadinga ukuzivocavoca okuqinile okude kakhulu ukuze ukufinyelele. Uma isizathu sokuthi weqe ukuzivocavoca ukuthi ngempela awunalo ihora, lokho kubalulekile.
Akukho kulokhu okwenza i-HIIT ibe umlingo. Ukuhamba okuqinile, ukugibela ibhayisikili, ukubhukuda, nomsebenzi wamandla konke kuhle, futhi iningi lezinzuzo zakho liyaqondana. I-HIIT iyinketho eyodwa enhle phakathi kwezimbalwa. Kufanele wazi ngayo. Akuyona kuphela indlela, futhi ayingcono kunokuzivocavoca ozokugcina ukwenza ngempela.
Indlela ethambile yokuqala
Awudingi ijimu, izinsiza ezikhethekile, noma ikhono lokwenza i-burpee. Udinga into ongayisheshisa bese uyehlisa. Ukuhamba kuyasebenza. Kanjalo nebhayisikili elimile, ichibi, noma ukukhwela izitebhisi.
- Fudumeza kuqala imizuzu ecishe ibe mihlanu kuya kweyishumi ngesivinini esilula. Lokhu akuyona into oyikhethayo, kuyindlela ozivikela ngayo.
- Khetha isikhawu somsebenzi ongasimela. Zama imizuzwana engamashumi amathathu yomzamo osheshayo, onzima.
- Lulama imizuzwana engamashumi ayisithupha kuya kwangamashumi ayisishiyagalolunye ngesivinini esincane, esilula. Vumela ukuphefumula kwakho kuzole.
- Phinda lelo qembu izikhathi ezine kuya kweziyisithupha ukuqala.
- Phola ngemizuzu embalwa yokunyakaza okulula ekugcineni.
Lokho ukuzivocavoca kwe-HIIT kwangempela, futhi kungathatha imizuzu eyishumi nambili. Amaseshini amabili noma amathathu ngesonto anele. Njengoba kuba lula, ungelula izikhawu zomsebenzi, ufushanise ukululama, noma wengeze umjikelezo. Vumela ushintsho lufike kancane. Iphutha elivame kakhulu ukwenza kanzima kakhulu, ngokushesha kakhulu, bese ugcina ubuhlungu kakhulu noma udumele kangangokuthi awubuyi.
Lapho okumele uqaphele khona
Ngenxa yokuthi i-HIIT ikhuphula isivinini senhliziyo yakho ngokushesha, icela okuningi emzimbeni wakho kunokuhamba nje. Yilelo iphuzu, futhi kuphinde kube yisizathu sokucabangisisa.
Uma unesifo senhliziyo, umfutho wegazi ophezulu, izinkinga zamalunga njenge-arthritis, noma noma yisiphi isimo esingapheli, noma uma umusha ekuzivocavoceni ngemva kwesikhathi eside sokuphumula, khuluma nodokotela wakho ngaphambi kokuqala. Lokhu akuyona nje into eyenziwa ngokulandela imithetho. Ingxoxo emfushane ingakutshela ukuthi imaphi amandla aphephile kuwe nokuthi imiphi imizamo ozoyiyeka. Kuyafana uma ukhulelwe noma ululama ekulimaleni.
Ngesikhathi seseshini, ubuhlungu obucijile, ukuqina kwesifuba, isiyezi, noma ukuzizwa uzoquleka konke kuyizimpawu zokuma. Sukumela umzamo wakho, hhayi ngokusebenzisa ubuhlungu. Futhi ungahlala ushintsha umnyakazo ohlukumezayo (ukugxuma, ngokwesibonelo) ngenguqulo enomthelela ophansi. Ukuhamba ngezinyawo endaweni yinye esikhundleni sama-jumping jack kusabalwa.
I-HIIT ingaba yingxenye ehlakaniphile, esebenza kahle yempilo elinganiselayo. Ingaphinda yeqwe ngokuphelele kukhethwe ukuhamba okude, futhi ubungalahlekelwa okuncane kakhulu. Ukuzivocavoca okungcono kusengokwalokho okukubhekile ngabomvu, lokho okukushiya uqinile kunalokho okwakuthola.
Imithombo
- Cleveland Clinic, Ukuqeqeshwa Okunamandla Ngezikhawu (HIIT): Kwabo Bonke!
- American College of Sports Medicine, Ukuqeqeshwa Okunamandla Ngezikhawu: Ngokuqina Komzimba, Ngempilo Noma Kokubili?
- Mayo Clinic, Gijima ngamandla, phumula, phinda: Ukuhlola izinzuzo zokuqeqeshwa okunamandla ngezikhawu