Momwe Mungaphunzitsire Bwino Ntchito Zonse za HIIT komanso Steady-State Workout

Zamkati

• Tsitsani Anaerobic System Yanu
• Kankhani Aerobics Yanu
• Limbikitsani Ma System Onse Pakamodzi
• Onaninso za

Zomwe timatcha cardio ndizovuta kwambiri kuposa zomwe mawuwo amatanthauza. Matupi athu ali ndi machitidwe a aerobic ndi anaerobic (opanda oxygen), ndipo timagwiritsa ntchito zonsezo tikamachita masewera olimbitsa thupi.

Bwanji kugawanika tsitsi? Chifukwa ngati onse awiri sanaphunzitsidwe, mutha kukhala olimbikira zolimbitsa thupi ndikukhalabe ndi masitepe okoka mpweya. Nayi kubowola kowombera pazipilala zonse. (Ingodziwa kuti simusowa kuchita cardio kuti muchepetse thupi.)

Tsitsani Anaerobic System Yanu

Pamlingo woyambira, thupi lanu limayenda pa adenosine triphosphate (ATP). Kusuntha kulikonse komwe mumapanga kumafunikira kugwiritsira ntchito mankhwala achilengedwe awa kuti akhale okonzeka kugwiritsa ntchito mphamvu. Kuti muzitha kuchita zinthu mwachangu ngati chapamwamba, muyenera ATP pronto, kotero thupi lanu liyenera kugwiritsa ntchito malo aliwonse omwe ali nawo popeza palibe nthawi yopanga zambiri mothandizidwa ndi mpweya (kudzera pa njira ya aerobic; zambiri pambuyo pake).

"Popanda kutentha, thupi lilibe nthawi yokonzekera ATP ndipo chifukwa chake limadalira kugwira ntchito mopanda mphamvu mosasamala kanthu kuti ndiwe wokwanira bwanji-chifukwa chake umasokonezeka," akutero Gary Liguori, Ph.D., mkulu wa koleji. za sayansi ya zaumoyo ku yunivesite ya Rhode Island. Ndipo kumverera kotopa komweko m'miyendo yanu? Zimayamba chifukwa cha kuchuluka kwa lactic acid m'magazi.

Koma mutha kukulitsa mphamvu yanu ya anaerobic-kutanthauza kuti mudzachita zambiri ndi ATP yanu pampopu musanatope - ndikuwonjezeranso nthawi zina: Tenthetsani kenako pitani kukwera kumtunda kapena mosanja kwa 20, 30, kapena Masekondi 40 atachira pakati, Liguori akuti. (Yesani imodzi mwazolimbitsa thupi ngati simukudziwa koyambira.)

Kankhani Aerobics Yanu

Dongosolo la aerobic limayambira mukayamba kuchita masewera olimbitsa thupi, pogwiritsa ntchito mpweya womwe ulipo kuti malo osungira thupi a glycogen (aka carbs), mafuta, komanso mapuloteni akhale ATP. Ntchito zolimbitsa thupi kwambiri zimaphatikizapo kuthamanga mosadukiza, kupalasa njinga, komanso maseketi okhala ndi zolemera momwe kugunda kwa mtima kwanu kumakhala pakati pa 60 ndi 80% ya max anu, atero aphunzitsi a Joe Dowdell, woyambitsa mapulogalamu a Dowdell Fitness Systems. Mukamagwiritsa ntchito mphindi zolimbitsa thupi, mukamatha kuwonjezera mphamvu yanu yolimbitsa thupi ndikukhalanso ndi zochita zina mtsogolo. "Gwiritsani ntchito zowunika kugunda kwa mtima kuti muwone momwe kugunda kwa mtima kwanu kumabwereranso mwakale mukatha kuchita masewera olimbitsa thupi," akutero a Dowdell. Mukamachita masewera olimbitsa thupi bwino, muyenera kuchira mwachangu pakati pa ma seti kapena ma sprints. (Nazi zambiri zamomwe mungaphunzitsire kugwiritsa ntchito magawo anu othamanga mtima.)

Limbikitsani Ma System Onse Pakamodzi

"Kukongola - komanso chisokonezo - ndikuti machitidwe awiriwa sali ogwirizana," akutero Liguori. "Mukakhala olimba kwambiri, thupi lanu limathanso kusintha zinthu zina zolimbitsa thupi zomwe zimatchedwa lactic acid-back kukhala ATP, ndipo maphunziro a anaerobic angapindulenso ndi mphamvu yanu ya aerobic." Njira imodzi yophunzitsira machitidwe onsewa ndikuchita maulendo ataliatali a HIIT, Liguori akuti: The sprints amapanga mphamvu ya anaerobic; ntchito yomwe mumapeza imamanga makina anu othamangitsa. (Zokhudzana: Momwe Mungaphwanye Ntchito Yanu Yotsatira ya Sprint Interval)

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