Kuchita Zolimbitsa Thupi Kumasangalatsa Kwambiri, Malinga ndi Sayansi

Zamkati

• Onaninso za

Ngati mumakonda kutsala pang'ono kufa panthawi yolimbitsa thupi komanso kusangalala mwakachetechete ma burpees ali pazakudya, simuli psychopath. (Mukudziwa akhoza kukupangitsani kukhala amodzi? Kukhala anzanu ndi bwenzi lanu lakale.) Zikapezeka, mumakonda kusangalala ndikumangokhala ndi chizolowezi chochita masewera olimbitsa thupi ngati zingakukhumudwitseni m'malo molimba mtima "meh".

Ngati mukuyambitsa pulogalamu yatsopano yochita masewera olimbitsa thupi, mumayesetsabe kusangalala nayo ngati ndiyokwera osati mwamphamvu, malinga ndi kafukufuku watsopano wopangidwa ndi akatswiri a kinesiologists ku McMaster University ku Canada. (Ndipo ichi ndi chimodzi mwa zifukwa zotsimikiziridwa zomwe muyenera kupangitsira chizolowezi chanu cholimbitsa thupi kukhala chovuta.)

Ofufuzawo adalemba anthu pafupifupi 40 achichepere, athanzi (koma osakhazikika), ndikuwapangitsa kuti azichita masewera olimbitsa thupi panjinga yoyimilira katatu pamlungu kwa milungu isanu ndi umodzi-theka akuchita maphunziro apakatikati (HIIT) ndipo theka akuchita zolimbitsa thupi mosasunthika. Gulu la HIIT limasinthana pakati pamphindi imodzi ya mphindi 1 ndi mphindi zochira kwa mphindi 20, ndipo gulu lolimba kwambiri limayendetsa njinga mosalekeza pafupifupi 70 mpaka 75% ya kuchuluka kwa mtima wawo kwa mphindi 27.5. Ochita kafukufuku ankayang'anitsitsa zinthu monga VO2 max (aerobic endurance), kugunda kwa mtima, ndi mphamvu zonse zomwe zimatuluka panthawi yonse yophunzira, ndipo kumapeto kwa sabata iliyonse ochita masewera olimbitsa thupi adavotera zolimbitsa thupi zawo pamlingo wosangalala.

Pofika sabata yachitatu ya pulogalamuyi, ochita masewera olimbitsa thupi a HIIT adasangalala ndi zolimbitsa thupi zawo kwambiri ndipo milingo yawo yosangalatsa idapitilira kuwonjezeka sabata iliyonse. Pakadali pano, kuchuluka kwachisangalalo kwa ogwira nawo ntchito kudakhalabe kokhazikika, komanso kutsika pang'ono kuposa gulu la HIIT. Ofufuzawo adapezanso kuti HIIT ndiyolimbitsa thupi kwambiri - yomwe tinkadziwa kale kuti ndi imodzi mwazabwino za HIIT.

Nthawi yokha yokwera kwambiri ayi kuposa kuchita masewera olimbitsa thupi? Zikakhala zovuta kwambiri moti simungathe kuzimaliza, malinga ndi kafukufukuyu. Mwachitsanzo: mukakhala chafufumimba pansi panthawi ya kalasi ya boot-camp m'malo momangirira monga momwe mukuyenera kuchitira. (Zomwe zimamveka, chifukwa zimamveka ngati #kulephera.)

Kotero bwanji Kodi kulimbitsa thupi kolimba kumakhala kosangalatsa kwambiri pamapeto pake? Ofufuzawa adapeza kuti kuwonjezeka kwa mphamvu zamagetsi kumaneneratu kusangalala ndi masewera olimbitsa thupi - kutanthauza kuti omwe amatenga nawo gawo pantchito iliyonse amakhala olimba, amasangalala nawo. Izi zitha kukhala chifukwa chodzimva kuti ndili ndi luso (kuti "Ndapeza izi!" kumverera) ndiye dalaivala wofunikira pakulimbitsa thupi bwino. Komabe, kuwonjezeka kwa VO2 max-kapena aerobic endurance-sananene kusangalala chimodzimodzi. Izi zitha kutanthauza kuti kupindula kwamphamvu kumatanthawuza kusangalala mu masewera olimbitsa thupi (yay misuli!) Kapena ofufuzawo amaganiza kuti mwina ndi chinthu china: Olimbitsa thupi amatha kuwona bwino ndikuwonetsetsa kuti mphamvu zawo zikuyenda bwino sabata ndi sabata, koma samatha kuwona kuchuluka kwawo kwa VO2. Chifukwa chake kulimbikitsidwa pakuwona kupita patsogolo kwawo kungakhale chifukwa chachikulu chomwe amasangalalira kwambiri. Ganizirani izi: Kudziwa kuti mumatha kukankhira pang'ono pang'ono, kukweza pang'ono, kapena kutulutsa ena obwereza panthawi yolimbitsa thupi kumamveka ngati # win, zomwe zingakusiyeni kuti mukhale osangalala ndi thukuta lanu.

Taganizirani izi ngati chifukwa chotsitsira elliptical ndi splurge pamsasa wa boot kapena gulu linalake la HIIT m'malo mwake. (Mukufuna kupanga DIY? Vutoli la masiku 30 la HioIT lochita masewera olimbitsa thupi ndi malo abwino kuyamba.)

Onaninso za