Kodi Ndizotheka Kuchita HIIT Yochulukirapo? Phunziro Latsopano Limati Inde

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• Ndiye Muyenera Kuchita Zolimbitsa Thupi za HIIT Kangati?
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Akatswiri azolimbitsa thupi atayamba kukhazikitsa maubwino ophunzitsira mwa nthawi yayitali-aka HIIT-zidamveka ngati tapeza gawo loyera lantchito. Kuchita bwino kwambiri pakuwotcha mafuta ndi mphamvu yomanga minofu pang'onopang'ono? Inde, chonde. (Onani zina mwazabwino za HIIT apa.)

Koma malinga ndi kafukufuku watsopano, zitha kukhala ndi zinthu zabwino zambiri.

Ngakhale maubwino olimbitsa thupi amodzi a HIIT aphunziridwa bwino, sipanapezeke kafukufuku wambiri wambiri ngati phindu lanu lolimbitsa thupi limachepa mukamachita pafupipafupi, malinga ndi Malangizo Aposachedwa Kwambiri Otulutsidwa ndi ofesi ya boma yoona za kupewa matenda ndi kupititsa patsogolo za umoyo.

Jinger Gottschall, Ph.D., pulofesa wothandizira za kinesiology ku Penn State University anati: "Pali mitundu ndi mitundu yambiri yamaphunziro apamwamba omwe amapezeka popanda kuyesedwa kuti awononge kuchuluka bwanji." Atatolera zambiri za anthu odzipereka a HIIT kudzera mu kafukufuku wake, adayamba kuzindikira zomwe zimachitika: "Anthu omwe ali ndi maphunziro apamwamba a HIIT sanathe kufika pamtima pamtima nthawi zonse ndipo amadandaula za zizindikiro zokhudzana ndi kuphunzitsidwa mopitirira muyeso," akutero.

Kuti muwone kuopsa kochita masewera olimbitsa thupi ndi HIIT (makamaka, kulimbitsa thupi komwe mumachita mwachidule zomwe zimakakamiza kugunda kwa mtima wanu kupitirira 85% ya ma max anu), Gottschall adalumikizana ndi a Les Mills, omwe amapanga magulu olimbitsa thupi, kuphatikiza makalasi a HIIT, ophunzitsidwa padziko lonse lapansi. "Tinkafuna kufunsa kuti: 'Kodi nthawi yabwino ndi iti pa sabata yophunzitsira ku 90 mpaka 100 peresenti ya kugunda kwa mtima kuti tipeze phindu lakuthupi ndi m'maganizo ndikuchepetsa kuchita mopambanitsa kapena kuchita mopambanitsa?'" akufotokoza motero. Kwenikweni, HIIT ndi yochuluka bwanji?

Mu kafukufukuyu, ofufuzawo anali ndi akuluakulu 35 oyenerera (28 omwe anali akazi) amalemba kugunda kwa mtima wawo panthawi yonse yolimbitsa thupi ndikuwunika momwe akumvera pakadutsa milungu itatu. Atakhazikitsa maziko malinga ndi machitidwe awo anthawi zonse, ofufuzawo adauza ophunzirawo kuti azigwira ntchito zowirikiza ndikumaliza makalasi awiri a 30-HIIT patadutsa maola anayi. Gottschall amafuna kuyesa momwe magwiridwe antchito a HIIT amakhudzira mayankho omwe ophunzira akutenga nawo mbali. Anatenga zitsanzo za malovu mphindi 30 musanayambe thukuta lililonse, mwamsanga pambuyo pake, ndi mphindi 30 pambuyo pozizira kuti ayeze milingo ya cortisol ndi testosterone.

"Ndinadabwitsidwa ndi kusiyana koonekeratu pakati pa kuchita 30 mpaka 40 mphindi [za HIIT] ndikuchita zoposa mphindi 45," akutero a Gottschall. "Kusiyana kwa magwiridwe antchito, malingaliro okhudzana ndi kupsinjika, komanso kugona bwino kunali kwakukulu." Kupitilira mphindi 40 zolimbitsa thupi zolimbitsa thupi sabata iliyonse kumatha kubweretsa chiopsezo chovulala ndikupangitsa kuti muwonongeke (chomwe ndi chimodzi mwazolakwa zazikulu zolimbitsa thupi zomwe anthu amapanga). Kuchulukitsa kumatha kudziwonetsera m'njira zosiyanasiyana: "Kuchepetsa magwiridwe antchito, kuvulala, kupweteka komwe sikudzatha, kusokonezeka tulo, kusamba kusamba (komwe kumakhudzana ndi kutayika kwa mafupa), kukhumudwa. Komanso nkhawa," akutero Alissa Rumsey , CSCS, katswiri wazolimbitsa thupi komanso wathanzi ku New York. (Nazi zizindikiro zisanu ndi ziwiri zochenjeza za kuphunzitsidwa mopitirira muyeso.)

Ndiye Muyenera Kuchita Zolimbitsa Thupi za HIIT Kangati?

Mphindi 30 zokha za HIIT sabata iliyonse zimawoneka ngati zoperewera makamaka makamaka kalasi iliyonse yolimbitsa thupi mwadzidzidzi ili ndi HIIT pamutu (HIIT Yoga, aliyense?). Koma ndizokwanira kuwona phindu lalikulu, akutero Rumsey (yemwe sanachite nawo kafukufukuyu). "Kafukufuku akuwonetsa kuti mphindi 15 za maphunziro a HIIT zitha kuwonetsa mapindu ofanana ndi magwiridwe antchito ataliatali," akutero. "Izi zikutanthauza kuti mutha kupezanso maubwino ofananawo munthawi yochepa kwambiri." (Kumbukirani Tabata, kulimbitsa thupi kwa mphindi zinayi?)

Musanayambe makalasi odula, dziwani kuchuluka kwa masewera olimbitsa thupi anu kwenikweni ayenerere kukhala HIIT: "Kulimbitsa thupi koona kwa HIIT kumakhala ndi nthawi yayitali pomwe kumakhala kovuta kuyankhula kapena kusunga zomwe zatuluka kwa mphindi zopitilira ziwiri," a Gottschall akufotokoza.

Izi zikutanthawuza kuti kusindikiza magawo anu a HIIT m'makalasi awiri amphindi 30 pamlungu kukumbukira kuti, mkalasi la mphindi 30, ndimaminiti 10 mpaka 15 okha olimbitsa thupi omwe amakhala m'malo othamanga mtima, akutero. Mukapanda KULIMBIKITSA, yesetsani kulimbitsa thupi ndi kutsika pang'ono kwa mtima (kuthamanga komwe mungalankhule bwino) ndi masiku obwezeretsa kuti muwonetsetse kuti thupi lanu likukwaniritsa kuthekera kwake. (Bukuli la sabata yolimbitsa thupi lothandiza.)

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