Limbikitsani Nthawi Yotsalira Yophunzitsira Pakati Kuti Mukwaniritse Mofulumira

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Kuchita masewera olimbitsa thupi kwakanthawi kumakuthandizani kuti muwotche mafuta ndikulimbitsa thupi lanu - komanso kumakulowetsani ndikutuluka mumasewera olimbitsa thupi munthawi yake kuti muwonere. The Big Bang Theory. (Awa ndi ena mwa maubwino awiri a High-Intensity Interval Training (HIIT).) Ndipo ngakhale mukudziwa kuti kugwira ntchito molimbika magawo olimba a masewera olimbitsa thupi ("ntchito") kungakuthandizeni kukwaniritsa zolinga zanu, mosiyanasiyana kukula ndi nthawi ya magawo osavuta ("nthawi yopumula") ndi chida china muzosungira zanu zankhondo.

Kuti mumvetsetse chifukwa chake, muyenera kumvetsetsa zomwe zikuchitika mthupi lanu nthawi yolimbitsa thupi ya HIIT: Nthawi zolimba ntchitozi zimasinthiratu minofu yanu, kuwapangitsa kukhala olimba kwambiri ndikuwapatsa chipiriro, akutero Yuri Feito, Ph.D., wothandizira pulofesa wa sayansi yolimbitsa thupi pa Kennesaw State University ku Kennesaw, Georgia. Mukakankhira mwamphamvu, mumatentha m'masitolo anu a ATP (mafuta omwe thupi lanu limapanga kuchokera pachakudya), ndipo mumaphunzitsa thupi lanu kugwiritsa ntchito mafuta ochulukirapo komanso kuti mtima wanu ukhale wamphamvu kwambiri.

Nthawi yonseyi? Thupi lanu limagwira ntchito kuti lidzibwezeretse palokha, ndikubwezeretsanso chilichonse chomwe mwagwiritsa ntchito. Masitolo anu a ATP amachoka, mutha kupuma, ndipo kagayidwe kanu ka zinthu mthupi kamatha, komanso kukulimbikitsani, akutero. Kwenikweni, thupi lanu limagwira ntchito kwenikweni ndizovuta kuti zibwerere mwakale.

Koma Laura Cozik, mphunzitsi ku studio yothamanga ku New York City Mile High Run Club (yesani Exclusive Treadmill Workout!) Amagwiritsa ntchito njira ina m'maphunziro ake omanga kupirira. Amalimbikitsa othamanga-makamaka omwe sali oyamba-kukana chidwi chofuna kuyenda nthawi yopuma, m'malo mwake amathamanga kapena kuthamanga pang'onopang'ono.

Chifukwa chiyani? Ngati simukuyenda nthawi yopuma, akufotokozera, zikukakamizani kuti muzisamalira nthawi yogwirira ntchito kuti muthe kulimbitsa thupi. "Ndipo kusintha kwakukulu kwa thupi kumachitika panthawi yochira," akutero. "Mapapu anu amakula bwino, mumawotcha mafuta, komanso mumatulutsa mpweya wabwino."

Kwenikweni, mukukhala oyenera nthawi aliyense gawo la masewera olimbitsa thupi - osati magawo ovuta okha. Kuphatikiza apo, mumamasuka kwambiri ndikumverera kukhala, osamasuka, akutero Cozik. "Mukapitiliza kuthamanga, ngakhale mutaganiza kuti simungathe, mumakhala ndi chidwi chokwaniritsa ndikulimbikitsidwa, ndikukhala olimba m'maganizo ndi mwathupi," akutero. Kumene zingakuthandizeni: Nthawi ina mukadzakumana ndi mpikisano, mudzazolowera ... osagwiritsa ntchito mabuleki. (Wowuziridwa? Onani tsamba.)

Chosiyana chimodzi? Ponena za liwiro lakumanga, mudzafunika kuphatikizira iwo omwe "amenyani ndikusiya" kulimbitsa thupi komwe mumathamanga mwachangu ndikuyenda, atero a Cozik. Izi zidzakuthandizani kuti minofu yanu igwirizane ndi kugwira ntchito mwamphamvu kwambiri, kuti ikhale yamphamvu kwambiri kuti muthe kupita mofulumira. Mfundo yofunika: Kusakaniza zolimbitsa thupi izi ndi nthawi zopirira komanso maphunziro okhazikika azikhala zomwe Cozik amatcha "injini ya aerobic" kuti muthe kupita nthawi yayitali ndipo Mofulumirirako. Kupambana-kupambana!

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