Chifukwa Chake Muyenera Kusamala Zovulala Mumakalasi Anu a HIIT

Zamkati

• Izi ndi zomwe kafukufukuyu akunena
• Koma kodi HIIT ndiyowopsa?
• Kodi muyenera kusiya kuchita HIIT?
• Onaninso za

HIIT, yomwe imadziwika kuti maphunziro apamwamba kwambiri, nthawi zambiri imadziwika kuti ndi malo ophunzitsira ophunzitsira. Kuchokera pakuwotcha mafuta ochulukirapo kuposa Cardio yanthawi zonse kuti muchepetse kagayidwe kanu, zabwino za HIIT ndizodziwika bwino, osanenapo kuti ndi nthawi yabwino yopezera ndalama, ndimagawo ambiri okhalitsa mphindi 30 kapena kuchepera.

Koma ngati mwakopeka kwambiri ndi masewera olimbitsa thupi, pali zomwe muyenera kudziwa: HIIT ikhoza kukulitsa chiwopsezo chanu chovulala, kutengera kulimba kwanu.

Izi ndi zomwe kafukufukuyu akunena

Mu kafukufuku watsopano wofalitsidwa mu Zolemba pa Sports Medicine ndi Kulimbitsa Thupi, ofufuza adasanthula zambiri kuchokera ku National Electronic Injury Surveillance System kuchokera ku 2007 mpaka 2016 kuti awone kuchuluka kwa kuvulala komwe kumakhudzana ndi zida zina (ma barbells, kettlebells, mabokosi) ndi masewera olimbitsa thupi (burpees, lunges, push-ups) omwe amagwiritsidwa ntchito nthawi zambiri ku HIIT kulimbitsa thupi . Kuwunikaku kunawonetsa kuti ngakhale HIIT ndiyabwino kulimbikitsa kulimbitsa thupi ndikumanga minofu yathunthu, itha kulimbikitsanso mwayi wopezana ndi maondo ndi akakolo, komanso kupsinjika kwa minyewa ndi misozi ya khafu. (Samalani ndi zizindikiro zisanu ndi ziwirizi zakuchulukirachulukira.)

Kwa zaka zopitilira zisanu ndi zinayi, panali kuvulala pafupifupi mamiliyoni anayi okhudzana ndi zida za HIIT komanso kulimbitsa thupi, malinga ndi kafukufukuyu. Kafukufukuyu akuwonetsanso kuti deta yosiyana pa kuchuluka kwa kusaka kwa Google kwa 'HIIT workouts' idawonetsa kuti chidwi chazomwe zikuchitika chikufanana ndi kuchuluka kwa ovulala pachaka. (FYI: Aka sikoyamba kuti chitetezo cha HIIT chikayikidwe.)

Pomwe amuna azaka zapakati pa 20 mpaka 39 anali anthu ochulukirapo omwe adakhudzidwa ndi kuvulala kochokera ku HIIT, azimayi sanali kumbuyo kwenikweni. M'malo mwake, pafupifupi 44 peresenti ya kuvulala kwathunthu kunachitika mwa akazi, Nicole Rynecki, woyimira MD komanso wolemba nawo kafukufukuyu, akuti. Maonekedwe.

Ndikoyenera kudziwa kuti zida ndi machitidwe omwe ofufuzawo adaphunzira sizongokhudza HIIT zolimbitsa thupi zokha; mutha kugwiritsa ntchito ma ketulo ndi ma belu mosamala komanso moyenera ndikupanga mapampu kapena ma push (kungotchulapo ochepa) m'malo olimbirana omwe si HIIT. Kapenanso, kulimbitsa thupi kwa HIIT kumatha kukhala ndi mitundu yosiyanasiyana bola mukakhala mukuyenda pa njinga pakati pa nthawi yayitali kwambiri ndi nthawi yopuma, mukuchita HIIT. (Mutha kuzichita pa treadmill, kukhala pa njinga yama spin, ndi zina zambiri, kotero sikuti zolimbitsa thupi zonse za HIIT zitha kukhala pachiwopsezo chofanana.) Komanso, ofufuzawo sanayerekeze kuchuluka kwa ovulala omwe amadza ndi HIIT ndi omwe zidabwera chifukwa cha zochitika zina, ndiye sizikudziwika kuti HIIT ndi yowopsa bwanji poyerekeza, titi, kuthamanga kapena yoga.

Koma kodi HIIT ndiyowopsa?

Ofufuzawo akuti kuchita masewera olimbitsa thupi kwakukulu kumagulitsidwa ngati "kukula kwake kumakwanira zonse" pomwe sichoncho.

"Ochita masewera ambiri, makamaka amateurs, alibe kusinthasintha, kuyenda, mphamvu zazikulu, ndi minofu kuti azichita masewera olimbitsa thupi," anatero Joseph Ippolito, MD, wolemba nawo kafukufukuyu, m'nkhani yofalitsa nkhani. (Zogwirizana: Kodi Ndizotheka Kuchita HIIT Yochuluka? Phunziro Latsopano Limati Inde)

Aka sikanali koyamba kuti mumve mawu awa: Wophunzitsa anthu otchuka Ben Bruno wapanganso mkangano womwewo motsutsana ndi ma burpees (gulu lomwe limakonda kugwiritsidwa ntchito m'makalasi a HIIT) ponena kuti ndizosafunika, makamaka ngati mwangoyamba kumene kugwira ntchito. . "Ngati mukuyesera kuti muchepetse thupi ndikukhala bwino ndi thupi lanu, ndipo mukuphunzira zolimbitsa thupi, mulibe bizinesi yochitira ma burpees," adatiuza. "Chifukwa chiyani? Chifukwa anthu mgululi nthawi zambiri amakhala opanda mphamvu komanso kuyenda koyenera kuti azitha kuyenda moyenera, zomwe zimawonjezera ngozi za kuvulala."

Kodi muyenera kusiya kuchita HIIT?

Izi zikunenedwa, HIIT angathe kukhala ogwira ntchito, ndipo ofufuza sakunena kuti apewe kwathunthu. Akungonena kuti ndikofunikira kuwongolera kusinthasintha, kukhazikika, komanso mphamvu zonse musanachite masewera olimbitsa thupi ngati HIIT kuti musavulale. (Onani: Chifukwa Chake Ndi Zabwino Kugwira Ntchito Mopepuka)

“Dziwani thupi lanu,” akutero Dr. Rynecki. "Ikani mawonekedwe oyenera patsogolo, ndipo funani upangiri woyenera kuchokera kwa akatswiri azolimbitsa thupi ndi ophunzitsa. Kutengera ndi mbiri yakale ya zamankhwala komanso zamankhwala, lingalirani zokambirana ndi dokotala musanatenge nawo gawo."

Ngati mukuda nkhawa ndi kuvulala, kumbukirani kuti simukuyenera *kuchita HIIT kuti mukhale oyenera. Mukufuna umboni? Zolimbitsa thupi zotsika kwambiri izi zimawotcha ma calories akulu.

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