Kodi Zowopsa za HIIT Zimaposa Ubwino?

Zamkati

• Kutentha Kapena Kukonzekera Kosakwanira
• Mapulogalamu Oipa ndi Malangizo
• Fomu Yosayenera
• Osati Kuika Patsogolo Patsogolo
• TL; DR
• Ngati mukugwira ntchito kunyumba:
• Ngati mukugwira ntchito mkalasi:
• Onaninso za

Chaka chilichonse, American College of Sports Medicine (ASCM) imafufuza akatswiri olimbitsa thupi kuti adziwe zomwe akuganiza kuti zikuchitika mdziko lochita masewera olimbitsa thupi. Chaka chino, maphunziro apamwamba kwambiri (HIIT) adatenga malo amodzi pa mndandanda wa zochitika zazikulu zolimbitsa thupi za 2018. Izi zinali nkhani zabwino kwambiri kwa wina aliyense, popeza HIIT yakhala ili pafupi ndi mndandanda wa mndandanda kuyambira 2014. , Mfundo yakuti potsiriza akutenga malo apamwamba zikutanthauza kuti mwina ali pano kuti akhale. (Yay boot camp!)

Pali zifukwa zazikulu zomwe HIIT yakhala yotchuka kwambiri ku America. Awonetsedwa kuti achepetse ukalamba pama cell. Amayaka ma calories ambiri ndipo amalimbitsa kagayidwe kanu. Ndiwothandiza kwambiri. Kafukufuku wasonyeza kuti mutha kupita patsogolo mwamtima mwamphamvu ndikufupikirapo, kulimbitsa thupi kwambiri kuposa momwe mungathere ndi nthawi yayitali, yocheperako. Kuphatikiza apo, mutha kuzichita kuchokera panyumba yanu yabwino popanda zida zochepa kapena zosafunikira. Pali vuto limodzi lokhalo lomwe ACSM idasamala posonyeza atolankhani pamndandanda: HIIT ili ndi chiopsezo chowonjezeka chovulala poyerekeza ndi magwiridwe antchito ochepa.

Izi ndizovuta kwambiri, makamaka chifukwa momwe masewera olimbitsa thupi amakulirakulira, anthu ambiri amawayesa. Ndipo zambiri anthu akuchita HIIT kunyumba. "Ngakhale zinthu zina za HIIT zakhala zikuchitika kwanthawi yayitali, kuyambiranso kwawo kochita masewera olimbitsa thupi ndikadali kwatsopano," akufotokoza Aaron Hackett, D.P.T., dokotala wazachipatala komanso wothandizira zaumoyo. "Nthawi zonse pamakhala kusamala ndi machitidwe atsopano."

Ndi chifukwa chakuti nthawi yomwe ochita masewera olimbitsa thupi amatha kuvulazidwa ndipamene akuyesera china chatsopano, makamaka ngati angoyamba kumene kuchita masewera olimbitsa thupi. Koma ndikofunikira kuzindikira kuti zambiri zomwe zimadetsa nkhawa zokhudzana ndi kuvulala zimagwirizana ndi anthu "osaphunzitsidwa", omwe amangoyamba kumene. "Zowopsa zoyambirira zomwe akatswiri ena azachipatala amachita komanso zolimbitsa thupi makamaka za HIIT posachedwa zikuwoneka kuti zikuyang'ana kwambiri kwa anthu omwe sadziwa zambiri pa masewera olimbitsa thupi kapena ophunzitsira amangodumphiramo osakonzekera," akutero a Hackett.

Koma kodi pali kuvulala kochuluka kuchokera ku HIIT kusiyana ndi mitundu ina yolimbitsa thupi? Laura Miranda, DPT, dokotala wa zamankhwala ndi wophunzitsa, akuti awonadi kuwonjezeka kwa kuvulala kokhudzana ndi HIIT mzaka zingapo zapitazi. Zachidziwikire, ndikofunikira kuvomereza kuti kuvulala kokhudzana ndimasewera sikuti kumachitika chifukwa chachilungamo imodzi chinthu, koma m'malo mwake kuphatikiza zinthu zingapo pakapita nthawi, malinga ndi Miranda.

Apa, zinayi mwazinthu zazikulu zomwe akatswiri amati muyenera kusamala nazo zikafika ku HIIT:

Kutentha Kapena Kukonzekera Kosakwanira

Anthu ambiri amakhala pa desiki kwa maola asanu ndi atatu kapena khumi patsiku ndipo amapita kumalo ochitira masewera olimbitsa thupi ntchito isanayambe kapena itatha. Kudumphira mu masewera olimbitsa thupi kwambiri-popanda kutentha kokwanira komwe kumaphatikizapo kuyambitsa magulu a minofu omwe amatsutsana ndi "mpando wapampando" womwe timazolowera-tikhoza kukhazikitsa masewera olimbitsa thupi kuti avulala, Miranda akuti. Chifukwa HIIT ndiyosavuta komanso yotchuka, anthu nthawi zambiri amafuna kuyeserera atangoyamba kumene (kapena kungobwerera kumene) zolimbitsa thupi. "Anthu osaphunzitsidwa omwe akungoyambiranso kulimbitsa thupi ayenera kudzizolowera poyamba mpaka pamlingo woyambira wa maphunziro amtima ndi mphamvu asadalowe ku HIIT," akutero Miranda. "Kulephera kutero kumatha kuwonjezera mwayi wovulala."

Mapulogalamu Oipa ndi Malangizo

Tsoka ilo, si makochi onse ndi ophunzitsa omwe amapangidwa ofanana. "Chigawo chachikulu chazovuta izi ndikusiyana kwamaphunziro ndi maphunziro a ophunzitsa komanso makochi omwe amatsogolera masewerawa," akutero Hackett. "Pasanathe sabata, nditha kutenga maphunziro ndikukhala mphunzitsi 'wotsimikizika'." Zoonadi, pali ophunzitsa ambiri odabwitsa, odziwa bwino ntchito kunja uko, koma chimodzi mwazovuta za kusakhala ndi maziko olimba pakuchita masewera olimbitsa thupi ndikukonzekera mwangozi masewera olimbitsa thupi (aka "programming") m'njira yomwe ingabweretse kuvulala. "HIIT imagawidwa ndi nthawi yayitali kwambiri, yosakanikirana ndi kuchepa kwapang'ono," akutero Miranda. Kulakwitsa pakupanga mapulogalamu sikungakhale kusiya nthawi yokwanira yopumula panthawi yolimbitsa thupi, zomwe zimatha kuvulaza kwambiri, kapena kuyang'ana kwambiri magulu oyambira a minofu popanda kulabadira minyewa yaying'ono yomwe imakulimbitsani.

Fomu Yosayenera

"Uyu ndiye mayi wa zifukwa zonse zomwe anthu amavulazidwa," Miranda akutero, ndipo ndizowona makamaka kwa ochita masewera olimbitsa thupi atsopano. "Osadziwa sadzayang'ana mawonekedwe ndi njira yoyenera poyamba, zomwe zimabweretsa kuvulala komwe kukanapewedwa," akufotokoza Hackett. Kuphatikiza apo, pomwe zovuta zamafomu zimatha kuchitika ndi mtundu uliwonse wa masewera olimbitsa thupi, mtundu wa HIIT umapangitsa kuti zikhale zotheka. "Masewero atsopanowa a HIIT nthawi zambiri amayang'ana pa liwiro ndi manambala, zomwe zimatengera kutsindika kuchitapo kanthu moyenera poyamba."

Olimbitsa thupi odziwa zambiri nawonso sangatengeke ndi izi, makamaka chifukwa cha momwe HIIT idapangidwira. "Kuchita masewera olimbitsa thupi ku HIIT sikuti kumangoyambitsa kusintha kwa zolimbitsa thupi kapena mayendedwe akakhala kuti awonongeka," akutero Miranda. Mwanjira ina, palibe zosankha zomwe thupi lanu lingayambe kutopa koma kulimbitsa thupi kumafuna kuti musunthire. "Munthuyo amakakamizidwa kuti apitilize ndi katundu wofanana kapena kuchita masewera olimbitsa thupi, ndikutsitsa zotsalira zotsalazo ndi mawonekedwe osasamala mdziko lotopetsa kwambiri, ndikupanga gawo lakuvulala." (Osawopa, takuphimba basi kuti: Yesani Zosintha Izi Mukatopa AF M'kalasi Lanu la HIIT)

Osati Kuika Patsogolo Patsogolo

Zingakhale zokopa kugunda kalasi yanu ya boot-camp kasanu pa sabata. Koma ngati kalasi yomwe mukuyambirayi ilidi yolimbitsa thupi ya HIIT, izi sizikulola kuti mukhale ndi nthawi yokwanira yopuma ndi kuchira. Lana Titus, mphunzitsi wamkulu ku Burn 60-studio yodzipereka ya HIIT-amalimbikitsa ophunzira kuti azigwira ntchito kumeneko katatu kapena kanayi pa sabata max. Ndicho chifukwa chiopsezo cha overtraining ndi zenizeni. Kuti mupindule ndi maphunziro anu, muyeneranso kukhala ndi nthawi yochita zobwezeretsa. Miranda akuwonetsa ntchito ya yoga, kugudubuza thovu, ndi kusinthasintha, komanso kusamala za thanzi lanu komanso kugona kwanu.

TL; DR

Ndiye kodi zonsezi zikutisiya kuti? Kwenikweni, sichoncho basi mtundu wa masewera olimbitsa thupi omwe amathandizira kuvulala, koma "mkuntho wabwino" wazinthu zomwe zimapangitsa kuti thupi la munthu lofooka. Ngakhale kuti kuvulala kumakhala kovuta kwambiri pamene mukuchita HIIT kusiyana ndi pamene mukuthamanga pang'onopang'ono pa treadmill, izi siziri chifukwa cha njira yolimbitsa thupi yokha. Zimakhudzana ndi momwe anthu amakonzekerera HIIT komanso upangiri wa malangizo omwe amaperekedwa.

Ngakhale zoopsa zake, pamakhalabe ndi zabwino zambiri pakuchita masewera olimbitsa thupi, ndipo kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumakhala kosangalatsa ndikakhala kovuta.

Ndili ndi malingaliro, nayi njira yotetezera panthawi yolimbitsa thupi ya HIIT, makamaka ngati mwatsopano kwa iwo.

Ngati mukugwira ntchito kunyumba:

Chimodzi mwazinthu zabwino kwambiri za HIIT ndikuti simuyenera kukhala kumalo ochitira masewera olimbitsa thupi kuti muchite. Koma akatswiri amachenjeza kuti ngati simunayesepo kusuntha, muyenera kupita ndi mphunzitsi kapena mphunzitsi poyamba. Anthu ambiri amachita zosunthika ngati kukakamiza ndi kudumpha jacks molakwika, a Hackett akuti. "Fomu ndiyofunika kwambiri mukamawonjezera zida." Izi zikutanthauza kuti ngati mukuphatikiza ma dumbbells, ma barbells, kettlebells, kapena mtundu wina uliwonse wamiyeso pantchito yanu yakunyumba, ndibwino kuti muyang'ane mawonekedwe anu ndi katswiri poyamba.

Ngati mukugwira ntchito mkalasi:

Apa, muli ndi mwayi wa mphunzitsi kapena wophunzitsa yemwe amakhala akukuyang'anirani. Tito akuwonetsa kufunikira kofunafuna wophunzitsa kapena waluso yemwe wodziwa zambiri ndipo angawonetsetse kuti mukuyenda bwino. Ndipo ngati mwatsopano ku HIIT, "nthawi zonse dziwitsani wophunzitsayo kuti athe kuyang'anira mawonekedwe anu," akutero.

Komabe, ndikofunikira kupita ndi m'matumbo anu ngati china chake sichikumveka bwino. "Kumbukirani kumvera thupi lanu ndikupita mwachangu komanso mwachangu," akutero Miranda. "N'zosavuta kutengeka ndi chisangalalo ndi mpikisano wa makalasi amtunduwu, koma musakhale ngwazi. Palibe rep/time/PR ndiye woyenera kuvulala. ziro maphunziro atha kuchitika ngati mwavulala komanso kunja. "

Onaninso za