Kodi Muyenera Kuchita HIIT Kuti Mukhale Okwanira?

Zamkati

• Chifukwa Chake Anthu Ena Amadana NDI HIIT
• Chigamulo
• Zomwe Muyenera Kuchita Ngati Mumadana ndi HIIT
• Onaninso za

Ndine munthu woyenera. Ndimaphunzitsa mphamvu zinayi kapena kasanu pamlungu ndikukwera njinga yanga kulikonse. Pamasiku opuma, ndimakhala woyenda ulendo wautali kapena kufinya mkalasi la yoga. Chinthu chimodzi chomwe sichiri pa radar yanga yolimbitsa thupi sabata iliyonse? Maphunziro apamwamba kwambiri apakati (aka HIIT), omwe mwachidule, ndi masewera afupiafupi, othamanga kwambiri omwe amaphatikizidwa ndi nthawi yochepa yochira mwachangu, malinga ndi American Council on Exercise.

Ubwino wa HIIT ndiwodziwika bwino, kuyambira kuwotcha mafuta ochulukirapo kuposa Cardio yanthawi zonse kukulitsa kagayidwe kanu-osanena kuti nthawi yogulitsa ndiyachidule kwambiri kuposa kukhazikika kwa mtima, komwe kumafuna kulikonse kuyambira mphindi 30 mpaka 60. (Zokhudzana: Kodi Muyenera Kusintha Maphunziro a HIIT pa Ma Workout a LISS?)

Poyamba ndinali junkie wa HIIT, koma popeza ndasiya kuzichita, ndazindikira kuti ndimakonda zolimbitsa thupi zanga kwambiri kuposa kale. (Zambiri pazomwe zili pansipa!)

Ndipo pamene ine mverani woyenera, kutha kwanga ndi msasa wa boot kwandipangitsa kudzifunsa kuti: Kodi muyenera kuchita HIIT kuti mukhale oyenera?! Kupatula apo, HIIT yadziwika kuti ndi imodzi mwazochita zolimbitsa thupi kwambiri kwa zaka zingapo ndikuwerengera, ndipo HIIT ikuwoneka kuti ndiyomwe imasangalatsidwa kwambiri ndi masewera olimbitsa thupi ndi akatswiri olimbitsa thupi kulikonse. Koma kodi ndi kofunika? Nazi zomwe akatswiri ophunzitsa akunena.

Chifukwa Chake Anthu Ena Amadana NDI HIIT

Ngati ndinu odana ndi HIIT nokha, mwina mungakhale mukuganiza ngati momwe mumamvera mukamachita masewera olimbitsa thupi nthawi yayitali. (Mitu: Ndi!)

Kwa ine, kusakonda HIIT kuli ndi magawo angapo osiyanasiyana. Choyamba, ndimadana ndi zomwe zimatuluka thukuta, sizingapume ngakhale pang'ono kumva zomwe zimachitika pambuyo pa gawo la HIIT. Ndimakonda kwambiri kuthamanga pang'ono, kuyenda panjinga, kapena gawo lolemetsa. Chachiwiri, HIIT imayambitsanso kulakalaka kwanga, ndikupangitsa kuti izimvekanso kukhala yovuta kutsatira njira zanga zopatsa thanzi. Mwachiwonekere, izi ndi chifukwa cha kuwotcha, zotsatira zake zakuchulukirachulukira kwa oxygen, yomwe HIIT imapangitsa, yomwe imawoneka ngati yopindulitsa koma ingakupangitseni kukhala ndi njala ya AF.

Chifukwa china chomwe anthu samakonda HIIT ndikuti amachigwirizanitsa ndi zolimbitsa thupi zolimbitsa thupi, monga ma burpees, kulumpha mabokosi, ma sprints, ndi zina zambiri.

Koma siziyenera kukhala choncho. "Mutha kupanga zolimbitsa thupi zanu za HIIT ndimakonda omwe mumakonda; ndi nkhani yoti mumawaunjikira bwanji komanso momwe mumawapangira," akufotokoza a Charlee Atkins, CSCS, woyambitsa Le Sweat. "Ndikuganiza kuti timaopa" kuwotcha "komwe kumachitika mu HIIT, koma HIIT idapangidwa kuti iphatikize nthawi yopumula, ngakhale yayifupi, ili mmenemo kuti ipatse thupi lanu mphindi kuti idumphe kuti iyambenso kuyenda."

Chigamulo

Ndiye kodi HIIT imafunika kuti mukhale oyenera? Yankho lalifupi: Ayi. Yankho lalitali: Kutengera zolinga zanu, zitha kupangitsa moyo wanu kukhala wosavuta.

"Maphunziro apamwamba kwambiri si gawo lofunikira la pulogalamu yolimbitsa thupi," akutero Meaghan Massenat, CSCS, mwini wa Fitness by Design. Muyenera kuchita *mtundu* wina wa cardio kuti mtima wanu ukhale wathanzi, koma sikuyenera kukhala HIIT. (BTW, simuyenera kuchita cardio kuti muchepetse thupi - koma pali zambiri.)

Ndiye ndi liti pamene mungafune kuganizira za HIIT? "Ngakhale simukuyenera kuchita HIIT kuti mukhale olimba, muyenera kuganizira zopanga gawo lochita masewera olimbitsa thupi ngati mukufuna kuonda, kusakhala ndi nthawi yochepa yochita masewera olimbitsa thupi, kapena kupikisana nawo pamwambo womwe ungafune kuti mugwire ntchito zapamwamba kulimba kuposa momwe munazolowera," akutero Massenat.

Izi zikunenedwa, ngati simusangalala kuchita HIIT, palibe chifukwa chodzikakamiza. Ngakhale kutchuka kwake ndi maubwino ake, ngati wina sangakhale wogwirizana ndi HIIT, ndiye kuti sichikhala chisankho choyenera kuchita bwino kwakanthawi, atero a Ben Brown, CSCS, woyambitsa BSL Nutrition. "Chowonadi ndi chakuti njira yabwino kwambiri yochitira masewera olimbitsa thupi ndi yomwe munthu amasangalala nayo.

Zomwe Muyenera Kuchita Ngati Mumadana ndi HIIT

Khalani mkati mwamasewera omwe mumakonda. "Ngati mukufuna masewera olimbitsa thupi koma mukuwopa HIIT, onetsetsani zomwe mtima wanu ukuchita," Atkins akulangiza. "Cholinga cha HIIT ndikukweza kugunda kwa mtima ndikusungabe pamenepo. Ngati ndinu wochita yoga, yesani kuwonjezera ma push-ups angapo musanalowe mu chaturanga iliyonse. Ngati ndinu woyendetsa njinga, yesani kukankhira motsutsana ndi kukana. masekondi angapo owonjezera paphiri lanu lonse, kapena, ngati ndinu wothamanga, ponyani maulendo angapo pamene mukumva kuti mtima wanu ukugunda, kapena pamene mukuthamanga molunjika."

Ngati ndinu weightlifter, Massenat amalimbikitsa kuti musinthe mayendedwe achizolowezi chanu kuti mulimbikitse kugunda kwa mtima kapena kusakanikirana mwachangu pakati pa ma seti. (FYI, nayi momwe mungagwiritsire ntchito madera ogunda pamtima kuti muphunzitse zopindulitsa zambiri zolimbitsa thupi.)

Yesani kalasi. "Ngati kulimba mtima ndi kuyesetsa kwa HIIT kukuwopsyezani, ndiye chimodzi mwazinthu zabwino kwambiri zomwe mungachite ndikulowa nawo pagulu lophunzitsira HIIT kulimbitsa thupi," Massenat akuti. "Kuyanjana komwe mungapeze kuchokera pagululi kudzakulimbikitsani kuti mupitilize mpaka zitatha ndipo, pamapeto pake, mudzakhala odabwitsika ndikukwaniritsa, ndipo mwina mungasangalale!"

Ganizirani zopeza njira zina. "Mutha kupita ku aerobic yathunthu polowa nawo mu kalabu yothamanga kapena mukalowerera sitepe kapena kulowa m'mphamvu zenizeni ndikupeza mphunzitsi wamphamvu," akutero Atkins. "Ngati sichikusangalatsani, yesani kuyenda kwabwino kwambiri kwa yoga."

Onaninso za