Kodi HIIPA ndi New HIIT Workout?

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Zikafika pakukachita masewera olimbitsa thupi, azimayi ambiri amakhala ndi malingaliro "olowamo, tulukani" - ichi ndi chimodzi mwazifukwa zambiri zolimbitsa thupi za HIIT (maphunziro apamwamba kwambiri) zakhala zikudziwika.

Koma ngati munachitapo masewera olimbitsa thupi a HIIT, mukudziwa kuti zitha kutenga psyching kuti muthe. (Ili ndi mawu oti "mwamphamvu kwambiri" m'menemo pazifukwa.) Pakati pakupeza nthawi ndikudziwa mphindi 20 zikubwerazi zidzakhala hellish, ndikosavuta kuwona chifukwa chomwe mungadutse kulimbitsa thupi kwa HIIT kwathunthu.

Nkhani yodabwitsa: Pali dzina latsopano lolimbitsa thupi pamalopo ndipo limatchedwa HIIPA, kapena masewera olimbitsa thupi mwamphamvu kwambiri.

Mu mkonzi waposachedwa wofalitsidwa mu Briteni Journal of Sports Medicine, ofufuza ochokera kumayunivesite ku Europe ndi Australia akuti zabwino za HIIPA ndi "kulimbitsa thupi kwatsopano kwa HIIT," akunena kuti zilizonse Zochita za tsiku ndi tsiku zomwe zimakutulutsa mpweya (kuyambira kukoka zakudya mpaka kukwera masitepe) zitha kukhala ndi phindu lofananira ndi thanzi lanu monga kuchita masewera olimbitsa thupi a HIIT. Hmmm...

Bwanji?! Zonse zokhudzana ndi kuphatikizira zolimbitsa thupi zazifupi (PA) ndi masewera olimbitsa thupi (VPA) m'masiku anu kuti mtima wanu ugundane. HIIT nthawi zambiri imadziwika ndi zoyesayesa zomwe zimafika 80 peresenti kapena pamwamba pa VO2 max-nthawi zambiri pomwe muyenera kusiya kuchita masewera olimbitsa thupi ndikupumula chifukwa ndizovuta kwambiri. Phunziro la Sayansi: VO2 max yanu ndi kuchuluka kwa okosijeni womwe thupi lanu lingagwiritse ntchito pochita masewera olimbitsa thupi kwambiri ndipo imayimira bwino kulimba mtima kwanu.

Ndipo, inde, kulowa mu VPA kumatha kuchitika m'malo ena amoyo wanu watsiku ndi tsiku. Pazolemba, olembawo akuti kafukufuku waposachedwa pa HIIT akuwonetsa maubwino osagwirizana ndi thanzi komanso kulimbitsa thupi mosasamala kuchuluka kwa kubwereza kapena kutalika kwa njira zosiyanasiyana-kotero ngati mutha kugunda malowa kwambiri mukamakwera masitepe kupita kunyumba kwanu ndi pewani kupita ku masewera olimbitsa thupi, bwanji osatero?

"Zomwe zimadziwika kuti HIIPA zimasiyana malinga ndi munthu ndipo zimatengera kulimba kwanu, koma ntchito zomwe zingayenerere kukhala HIIPA ndi monga kukwera masitepe, kuyeretsa m'nyumba, kugwira ntchito pabwalo, kupukuta chipale chofewa kapena mulch, kunyamula zakudya, kunyamula ana, kupita kukachita zinthu mwachangu. kuyenda, "atero a Stephanie Vedder, wophunzitsa komanso woyang'anira wa NASM ku Northwestern Medicine Crystal Lake Health & Fitness Center. Nsombazo: Muyenera kugwira ntchito molimbika mokwanira kuti muzipuma. Mayeso amodzi a VO2 otchedwa "talk test" amagwiritsanso ntchito mfundo yomweyi-pamene simungathenso kukambirana panthawi yolimbitsa thupi, mwafika pa VO2 max kapena polowera mpweya.

Olembawo akuti mutha kupeza zabwino zathanzi pochita magawo atatu kapena asanu achidule a HIIPA (okwanira mphindi zisanu mpaka 10 patsiku) masiku ambiri sabata.

"Zochitika zanthawi zonse zomwe zimakupangitsani kunjenjemera komanso kudzitukumula ngakhale kwa masekondi ochepa zimalonjeza zaumoyo," atero a Emmanuel Stamatakis, Ph.D., pulofesa wazolimbitsa thupi, moyo wawo komanso thanzi la anthu ku University of Sydney a Charles Perkins Center ndi School of Public Health, m'mawu atolankhani.

Zolemba zawo zimathandizira kusintha kwa Physical Activity Guidelines for Americans (yomwe idatulutsidwa mu Novembala 2018) yomwe idatsata malangizo am'mbuyomu akuti nthawi imodzi yolimbitsa thupi iyenera kukhala yayitali mphindi 10 kuti ikhale yopindulitsa ku thanzi lanu.

Koma pamenepo ndi kugwira: Amanena kuti HIIPA ndi "njira yabwino kwambiri yosagwira ntchito, onenepa kwambiri, ndi anthu ena omwe akufunikira kwambiri kuchitapo kanthu." Chifukwa chake pomwe zabwino za HIIPA zimayimirabe anthu athanzi, kusinthanitsa zolimbitsa thupi zanu zokhazokha za HIIPA sizoyenera. Ganizirani izi: Zomwezi zomwe zimapangitsa munthu wosaphunzitsidwa kutuluka mpweya ndizosiyana kwambiri ndi zomwe zimanenedwa, othamanga marathon, mpaka muyeso womwewo wa kuyesetsa. Chinsinsi chake ndikumenya mwamphamvu mokhudzana ndi kulimba kwanu.

"Ndizosangalatsa kudziwa kuti kutanganidwa kwambiri ndi ntchito kumatha kukulitsa thanzi lanu lonse, koma musatenge izi ngati chifukwa chosiya kulimbitsa thupi," akutero Vedder. "Kuti mugwire ntchito ya mtima wanu, mumafunika kuchita masewera olimbitsa thupi nthawi zonse, komanso kuti mukhale olimba komanso kuti mukhale ndi mphamvu muyenera kuphatikiza masewera olimbitsa thupi." (Zokhudzana: Kodi Mukufunikira Cardio Kuti Muonde?)

Mfundo yofunika kwambiri: Mkonzi akuyembekeza kutsindika kufunika kokweza mtima wanu pazochitika zanu za tsiku ndi tsiku, ngakhale simunapite ku masewera olimbitsa thupi, komanso kuti simukuyenera kudzipha nokha kuchita masewera olimbitsa thupi a HIIT. kupeza maubwino azaumoyo.

Stamatakis adati: "Kupitilira 'kusuntha nthawi zambiri momwe tingathere ndikukhala ochepa,' zithandizo zaboma komanso zithandizo zakuchipatala zitha kutsindika mauthenga osavuta ofanana ndi 'kukhumudwitsa ndi kuwomba pafupipafupi,'" adatero Stamatakis.

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