Kodi Ntchito Zofupikitsa za HIIT Zothandiza Kwambiri Kuposa HIIT Workout Yautali?

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Nzeru zodziwika bwino zimanena kuti mukamagwiritsa ntchito nthawi yambiri mukuchita masewera olimbitsa thupi, mumakhala bwino (kupatulapo kuchita masewera olimbitsa thupi). Koma malinga ndi kafukufuku watsopano wofalitsidwa mu Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi, sizingakhale choncho *nthawi zonse*. Zachidziwikire, ngati mumathera maola sabata iliyonse podula mtunda pamtunda, mukulimbitsa kupirira kwanu. Ndipo ngati mutagwira ntchito molimbika kuti mufike nthawi zingapo sabata, PR yanu mwina ikwera. Koma zikafika ku HIIT, zochepa zitha kukhala zochulukirapo. ~ Squat akudumpha ndi chisangalalo. ~

Olemba a phunziroli adayamba ndikuyang'ana kafukufuku wina yemwe wachitika posachedwa pa maphunziro a nthawi ya sprint, kumene anthu omwe ankachita masewera olimbitsa thupi kwambiri amalowetsedwa ndi nthawi yopuma. Maphunziro amtunduwu amadalira kwambiri lingaliro la VO2 max, lomwe ndi nambala yomwe imawonetsa kuchuluka kwa okosijeni womwe thupi lanu limatha kugwiritsa ntchito panthawi yolimbitsa thupi. Nambala yanu ndiyokwera kwambiri, ndiye kuti ndinu oyenera kwambiri, ndiye chisonyezero chachikulu cha momwe munthu wapitilira patsogolo pochita masewera olimbitsa thupi, komanso momwe mukugwirira ntchito nthawi yolimbitsa thupi. Ofufuzawo adazindikira kuti kuchita zochepa zazigawo sizinalepheretse anthu kukonza ma VO2 max awo. M'malo mwake, nthawi iliyonse yowonjezereka yothamanga pambuyo pa seti ziwiri kwenikweni kuchepetsedwa kuwonjezeka kwawo kwa VO2 max ndi 5%.

Chifukwa chiyani kupanga maseti ambiri kumatanthauza a choipitsitsa chotsatira? Olembawo akuganiza kuti njira yomwe VO2 max ikuwongolera imatha kutha pamipikisano iwiri, kutanthauza kuti ntchito ina ilibe phindu lina lililonse. Kapena, zikhoza kukhala kuti anthu amadziyendetsa mosiyana pambuyo pa seti yachiwiri.

Chofunika kudziwa: Nthawi zomwe zidawunikidwa phunziroli zidachitika ndi njinga zapadera zomwe zimaloleza anthu kuchita "supramaximal" sprints, kapena zoyeserera zomwe zinali pamlingo woposa ma VO2 max awo. Niels Vollaard, Ph.D., wolemba wamkulu wa kafukufukuyu akufotokoza kuti: " "Izi sizomwe othamanga okha kapena anthu oyenera kwambiri angathe kuchita; aliyense akhoza kuchita zoyesayesa zake," akupitiliza, ngakhale sizoyenera kwa iwo omwe ali ndi kuthamanga kwa magazi kosalamulirika. Ngakhale masewera olimbitsa thupi amtunduwu ali ndi phindu lofikira aliyense mwakuthupi, njinga yochitira masewera olimbitsa thupi nthawi zonse kapena zida zina zodziwika bwino, mwatsoka, sizingagwire ntchito kuti zitheke kulimbikira kwambiri, zomwe zimapangitsa kuti zikhale zovuta kutengera izi kunyumba. "Ndizotheka kuchita izi popanda zida pothamangira masitepe kapena kukwera phiri, koma sitikulangiza izi chifukwa chakuwonjezeka kwa ngozi," akutero.

Ndiye chofunikira apa ndi chiyani? "Anthu omwe sachita masewera olimbitsa thupi chifukwa chosowa nthawi amathabe kupindula ndi thanzi labwino pochita masewera afupiafupi omwe amaphatikizapo kuthamanga kwambiri." (Onani: The Workout Excuse the Tone It Up Atsikana Akufuna Kuti Muleke Kupanga) Ndipo njinga zomwe zagwiritsidwa ntchito mu kafukufukuyu posachedwapa zakhala zikupezeka malonda, kutsegulira gawo latsopano. "Pakadali pano tikupempha kuti tipeze ndalama zofufuzira kuti tifufuze masewerawa ngati chizolowezi chochita masewera olimbitsa thupi," akutero Vollaard. "Popanga njinga izi pantchito, titha kuchotsa zopinga zambiri zomwe zimalepheretsa anthu kuchita masewera olimbitsa thupi okwanira."

Pakadali pano, kafukufukuyu akukumbutsani kuti simukusowa nthawi yokwanira kuti mulimbitsa thupi. Kupatula apo, pali umboni wokwanira wosonyeza kuti kuchita masewera olimbitsa thupi kuli bwino kuposa kusachita masewera olimbitsa thupi, chifukwa chake mukapanikizika kwakanthawi, kulimbitsa thupi kwakanthawi kochepa kumalipira.

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