Ukusebenza kwe-HIIT

Ukuqeqeshwa kwe-HIIT - kuyini futhi kungani kukhulunywa ngakho kangaka? Ekujuleni kwawo, ukuqeqeshwa okunjalo kuyindlela yokwehlisa isisindo futhi uthole ukuma ngokushesha ngangokunokwenzeka. Naphezu kwegama eliyimfihlakalo, lokhu kuyindlela evumela ukuthi ungachithi isikhathi esiyigugu futhi ngesikhathi esifanayo ube ngumnikazi womzimba oqinile futhi ofanele. Kule ndatshana uzofunda ukuthi yiziphi izici, ama-nuances nemithetho yokwenza ukuqeqeshwa kwe-HIIT.

Kuyini ukusebenza kwe-HIIT?

I-HIIT (HIIT - High Intensity Interval Training) iyindlela ebandakanya ukushintshana phakathi kwezigaba ezimfushane zokuqeqeshwa nezikhathi ezinzima kakhulu, zokululama zomsebenzi womzimba.

Ukuqonda okushiwo yi-HIIT, kwanele ukukhumbula ukuthi abagijimi be-marathon nabagijimi babukeka kanjani. Esokuqala siqinile, kepha akusona isibonelo sokulandelwa kuhlelo "lokuklama". Izidumbu zakamuva azenzelwanga amabanga amade, kepha zibonisa izinhloso zezivakashi eziningi ejimini yezocansi ezinamandla.

Ingqikithi yokuqeqeshwa

Isibonelo se-HIIT siyinhlanganisela yama-sprints amasekhondi ayi-15 ngokuhamba kancane kwamasekhondi angama-45 (noma ukuphumula) kwemizuzu eyi-10-15. Ngezikhathi zamandla aphezulu, ngokungafani nezigaba ezilula, umzimba uphehlwa ngamandla avela kuma-carbohydrate, hhayi amafutha. Isu le-HIIT lisetshenziswa ezinhlobonhlobo ezimbili eziyinhloko - i-cardio (i-aerobic) namandla (i-anaerobic).

Ukusebenza njalo kwe-cardio kwenziwa ngemodi yokuqina okulingene, lapho isilinganiso senhliziyo (HR) singama-60-70% sobukhulu. Amakilasi anjalo angahlala kusuka kumaminithi we-30-40 noma ngaphezulu. Ukuqeqeshwa kwe-Aerobic kushisa amanoni ngqo ngesikhathi sokuzivocavoca umzimba.

Ukuqeqeshwa kwesikhawu esiphakeme (HIIT) kusekelwe ezimisweni ezihlukile. Izinga lokushaya kwenhliziyo okungenani esigabeni esinzima ngu-80% womkhawulo. Umkhawulo ongaphezulu ungama-95%. Ubukhulu bemithwalo bunqunywa zombili ngokuzwa nangokubala. Ngokuya ngesilinganiso senhliziyo nohlobo lomsebenzi, izigaba ezinamandla zingahlala kusuka kumasekhondi ama-5 kuye emizuzwini embalwa. Ngemuva kwezikhathi ezisebenza kakhulu, izikhathi zokululama ziyalandelwa, ubude bazo obungalingana noma bude (ezimweni ezingavamile, noma bufushane kakhulu kubasubathi abanolwazi).

Ngesikhathi sokululama, ukusebenza ngokomzimba kwenzeka kuma-40-60% wesilinganiso senhliziyo esiphezulu. Isikhathi sokuzivocavoca nge-HIIT sisuka kumizuzu emi-4 kuye ehoreni. Imvamisa, lokhu kuqeqeshwa kuthatha imizuzu eyi-15-30. Ngisho nabantu abamatasa kakhulu bangazijwayeza ngale ndlela, kuyilapho kubalwa ngokufanele ngomphumela obonakalayo.

Umehluko omkhulu phakathi kokuqeqeshwa kwe-HIIT nokuqeqeshwa kwe-aerobic uhlobo lwezindleko zekhalori. I-low-intension cardio ikuvumela ukuthi ushise amanoni ngenkathi uzivocavoca umzimba. Nge-HIIT, ama-calories amaningi adliwa ngemuva kokuzivocavoca. Ngasikhathi sinye, isikhathi esincane kakhulu siyadingeka ukuthola umphumela ofanayo.

Isizinda sesayensi

Ukuqeqeshwa kwe-HIIT - kuyini ngokwesayensi? I-HIIT ibangela umphumela omkhulu wokuqothula umoya-mpilo odinga ukushiswa kwamafutha okusebenzayo. Futhi lokhu kwenzeka ikakhulukazi ngesikhathi sokululama. Umphumela ubizwa nge-EPOC.

Izikhathi ezimfushane azidingi ukusetshenziswa kwamandla ngokweqile, kepha izinqubo zangemva kokuzivocavoca ziholela ekushisweni kwama-calories angaphezulu. Umzimba uqala ukusebenzisa izitolo ze-glycogen ngendlela ehlukile. Izinguquko zeMetabolism ezingeni eliyisisekelo.

Ama-aficionados amaningi omzimba akholelwa ukuthi ukuqeqeshwa okuphansi kwe-aerobic kuyindlela ephumelela kakhulu yokuqeda amafutha omzimba. Kepha izifundo eziningi zifakazela izinzuzo ze-HIIT.

Izibonelo:

• Inzuzo ekholisayo ye-HIIT ngokuqeqeshwa kwe-aerobic ikhonjiswe ngabantu baseCanada emuva e1994. Iqembu elilodwa "lokuhlola" amasonto angama-20 aqeqeshwe ku-cardiostyle yakudala. Amaviki wesibili ayi-15 enza i-HIIT. Ngenxa yalokhu, iqembu le-aerobic lidle ama-calories ayi-15,000 ngaphezulu ngesikhathi sokuqeqeshwa kunabadlali be-HIIT. Kodwa ukulahleka kokugcina kwamafutha kwakuphakeme eqenjini lesibili.
• Ekuqaleni kweminyaka yama-2000, abase-Australia bakhethe amaqembu ama-2 abesifazane. Iqembu lokuqala liqeqeshwe ngemodi yokuqina ye-60% yesilinganiso senhliziyo esiphezulu imizuzu engama-40. Okwesibili kushintshwe ama-sprints wesibili ayi-8 ngemizuzu engu-12 yokuphumula imizuzu engama-20. Ngaphandle kwesigamu sesikhathi esichithwe, abesifazane abazivocavoca ngemodi yokuqina kakhulu balahlekelwe ngamafutha aphindwe kayisithupha.

Ukuqeqeshwa kwesikhawu se-HIIT kudala inguquko emzimbeni, ekhonjiswa kumshini we-fat oxidation. Lezi zokugcina zishiswa ngokushesha okukhulu. Ngaphezu kwalokho, ukuqeqeshwa ngamandla okukhulu kukhulisa ukukhiqizwa kwe-testosterone (kunezifundo eziningi ngalesi sihloko). Ngakho-ke umehluko wangaphandle phakathi kwabagijimi be-marathon nabagijimi - i-testosterone inomphumela omuhle ekwandiseni nasekugcinweni kwesisindo semisipha (lokhu kwamuva kubaluleke kakhulu lapho kuncipha isisindo ekushodweni kwekhalori).

© bnenin - stock.adobe.com

Izimiso zokuqeqesha eziyisisekelo

I-HIIT isuselwa enhlanganisweni yezikhathi zomsebenzi ophakeme futhi olinganiselayo womzimba. Ukuzivocavoca okukodwa kule modi, ngokwesilinganiso, kunemijikelezo engu-5-20. Kokubili ubude bemijikelezo nenombolo yabo kukodwa. Imingcele yokuqeqesha iboshelwe emigomweni nasezingeni lomzimba lomsubathi.

Isifundo sandulelwa ukufudumeza okulungiselela umzimba ukusebenza kanzima. Isigaba sokugcina yi-hitch eletha umzimba ekucindezelekeni. Isigaba esinamandla singahlala inqobo nje uma isigaba sokutakula, noma ngaphansi. Abasubathi abaqeqeshwe kahle kuphela abangaqeqesha uhlelo "olulula lufushane kunolusindayo".

Labo abaqala i-HIIT abelulekwa ukuthi bahlale esimisweni esinamandla imizuzwana engaphezu kwengu-15. Ngasikhathi sinye, ekuqaleni, ukutakula kufanele kunikezwe isikhathi esiphindwe kabili kuya kwengu-2. Umehluko uncike ekuzivocavoca nasekuqiniseni umzimba. Njengoba amandla omzimba ekhula, ubude bezigaba ezinamandla buyakhula, futhi umehluko wesikhathi phakathi kwezinhlobo zamaseshini uyancipha.

Amandla aphansi okusebenza angama-80% wesilinganiso senhliziyo esiphezulu. Ukutakula okuphakathi nendawo - 40-60%. Ngokwengxenye, izigaba zingahlolwa ukuthi zinzima / zinzima kangakanani futhi zilula ngokwanele ukuqeda ukuphefumula okukhulu. Kepha akudingeki uthembele emizweni.

Kunezindlela ezi-2 eziyisisekelo zokubala ukuqina kwemithwalo. Lapho kubalwa, baqondiswa isilinganiso sokushaya kwenhliziyo esiphezulu, esimweni esejwayelekile esingabalwa ngokulandelayo:

• Isilinganiso sokushaya kwenhliziyo esikhulu (MHR) = 220 - iminyaka yobudala bomuntu oqeqeshwayo

Amafomula aqonde ngokwengeziwe ngale ndlela elandelayo:

• Kwabesilisa: MHR = 208 - 0.7 x yobudala
• Kwabesifazane: MHR = 206 - 0.88 x yobudala

Ukwazi isilinganiso senhliziyo esilinganiselwe, ungabala kalula izinga elidingekayo lomthwalo.

Isibonelo sokubala amandla:

• Kunikezwe: owesifazane oneminyaka engama-30 ubudala, isigaba esinamandla - ama-85% wesilinganiso, ukutakula - 50%.
• Izinga lokushaya kwenhliziyo leseshini elinzima (206- (0.88 * 30)) * 0.85 = 153.
• Ukushaya kwenhliziyo yesigaba sokukhanya - (206- (0.88 * 30)) * 0.5 = 90.

Ukusebenza kwe-HIIT kwehlukaniswe ngamafomethi ama-2 - amandla ne-cardio. Izincomo eziningana zazo zombili izindlela.

© baranq - stock.adobe.com

Amandla HIIT

Ukuqeqeshwa kwamandla esitayela sesikhawu kungakusiza ukuthi ulahlekelwe amafutha futhi uqinise imisipha. Le nketho ilungele kakhulu amantombazane anokuhlangenwe nakho okuncane kokuqeqeshwa esigabeni sokuncipha.

Abasubathi abanolwazi abanesisindo esifanele semisipha ekomiseni banconywa ukuthi bahlanganise ukuqeqeshwa kwamandla we-classical ne-HIIT cardio.

Ukuqeqeshwa okunjalo ngeke kuholele emphumeleni oyifunayo ecaleni elilodwa kuphela - ngokudla okungekude ngokwanele. Ngempela, noma ngabe ukusetshenziswa kwekhalori okwandisiwe usuku lonke ngemuva kokuzivocavoca kwe-HIIT, ngensalela enkulu yansuku zonke yekhalori, ngeke ukwazi ukunciphisa isisindo.

Ukuze ungene esimweni, izikhathi ezingama-2-3 ngeviki imizuzu eyi-15-20 zanele. Ukuzivocavoca kungenziwa nganoma yiziphi izinsimbi ezinethezekile. Amantombazane akudingeki akhathazeke - amandla adonsela phansi ngeke abangele imisipha "yabesilisa". Ochwepheshe abaningi bancoma ukwenza ukuvivinya umzimba okuyisisekelo - ukwenza izivivinyo ezinamandla ezihlangene. "Isisekelo" kufanele sihlanganiswe nefomethi eyindilinga - senze isethi yokuzivocavoca kumbuthano.

Imithetho eyisisekelo yokuqeqeshwa kwamandla ngesitayela se-HIIT:

• qala kusuka esikalini esikahle (ngokwesibonelo, kusuka kubha engenalutho), ukwandisa umthwalo kancane kancane;
• umfutho uyanda ngokulenga ama-pancake nokunciphisa isikhathi sokuphumula phakathi kwemijikelezo;
• awudingi ukuphumula phakathi kokuzivocavoca; thola phakathi kwemibuthano imizuzu engu-1-3;
• udinga ukuziqeqesha ngejubane elikhulu, kepha hhayi ukulimaza inqubo, okokuqala kufanele ube nekhono lohlelo lokwenza umsebenzi ngamunye kahle, okungcono ngaphansi kokuqondisa komfundisi;
• inani lokuzivocavoca kumbuthano - 5-7, inani lokuphindaphinda - 5-8;
• inani lamathanga esifundweni esisodwa - 2-4;
• isikhathi sokuqeqesha esinconyiwe yimizuzu engu-15.

Uhlelo uqobo lungabukeka kanjena (ungalwenza kokubili ejimini nasekhaya - udinga ama-dumbbells kuphela):

Ukuzivocavoca umzimba	Ukuphindaphinda	Isithombe
Izikwele zeDumbbell	5-8
Ukuma kwe-dumbbell cindezela	5-8	© Fxquadro - stock.adobe.com
IsiRomania Dumbbell Deadlift	5-8
Ama-push-up avela phansi (kungenzeka kusuka emadolweni)	5-8
Amaphaphu we-Dumbbell	5-8	© Makatserchyk - stock.adobe.com
Umugqa we-Dumbbell oya eBelt	5-8

I-Aerobic HIIT

Kunezinhlelo eziningi zokuzivocavoca ze-aerobic HIIT. Khetha ukuzivocavoca okukodwa noma okuningi kwe-cardio bese ushintsha umthwalo. Ungazivocavoca ekhaya, ejimini, echibini, emgwaqweni - noma kuphi. Ukugijima, ukubhukuda, ukweqa, ukweqa intambo, imiphunga, ukuhamba ngebhayisikili - ukukhetha kukhulu.

Isibonelo ukusetshenziswa kwe-treadmill. Isikimu silula - sebenzisa i-80% yesilinganiso senhliziyo yakho esiphezulu imizuzwana engu-15, bese ululama imizuzwana engama-60 ngemodi yokugijima noma yokuhamba kancane. Ngaphambi kokuthi "umjaho" wenze ukufudumala, fudumeza imisipha nemisipha. Kwabaqalayo, kwanele amathanga ayi-8-10, okungukuthi, imizuzu eyi-10-12.

Ngemuva kokudlula imijikelezo enikeziwe - ukubopha kwemizuzu emithathu. Ukuzivocavoca konke ekuqaleni akuthathi ngaphezu kwemizuzu engu-12-15. Khulisa kancane kancane umthwalo ngokwandisa inani lamathanga nokunciphisa isigaba sokululama. Uhlelo olunemininingwane eminingi yamaviki ayisithupha luzokwethulwa ngezansi.

Abantu abangenakho ukuqina ngokomzimba okuhle akumele bazijwayeze i-HIIT ngaphezu kokuthathu ngesonto. Ukuqeqeshwa okunamandla okukhulu kuzoholela ekuqothulweni. Izimpawu zikhomba ukuthi sekuyisikhathi sokunciphisa inani lamakilasi, noma ushiye i-HIIT isikhashana:

• ukukhathala okungapheli;
• ukukhuphuka kwenhliziyo ngezinsuku zokuphumula;
• ubuhlungu bemisipha njalo.

Ngaphezu kokuqeqeshwa nokululama, ukudla okunomsoco kudlala indima enkulu, okukhona isigaba esigcwele kuwebhusayithi yethu. Lesi yisihloko esehlukile, kepha enye yezinto ezibalulekile zokwehlisa isisindo ukusilela kwekhalori nsuku zonke kanye nenhlanganisela efanele yamaprotheni, amafutha kanye ne-carbohydrate. Akufanele ushiye ngokuphelele lokhu okugcina - ngakho-ke ngeke ube namandla anele okuziqeqesha, ukululama kuzokwehla, futhi ukunciphisa umzimba kuzosebenza kancane. Sebenzisa cishe inhlanganisela elandelayo yama-macronutrients: 2 amagremu wamaprotheni nge-kg yesisindo somzimba, u-0.8-1 amagremu amafutha kanye no-1.5-2 amagremu ama-carbohydrate ngosuku.

© MinDof - stock.adobe.com

Izinzuzo nokuphikisana

Izinzuzo ze-HIIT ziningi. Phakathi kwazo:

• imiphumela esheshayo;
• ukukhuthazela okwengeziwe, amandla kanye nejubane;
• umphumela wesikhathi eside wokuguqula umzimba;
• ukwenza ngcono umsebenzi wohlelo lwezinhliziyo nemithambo yegazi;
• ukulahleka kwezinkinga zokudla;
• ukonga isikhathi.

Ukuzivocavoca nge-HIIT akuyona eyamavila. Ngemuva kokuthatha indlela ye-HIIT, ungakhohlwa ngokuqeqeshwa okuvilaphayo. Kepha umphumela awukufanele yini? Izinzuzo ezichazwe zefomethi ziholela kokunye okuhle - induduzo engokwengqondo. Ukuzivocavoca uqobo kunomthelela ekukhiqizeni ama-hormone enjabulo, kepha umphumela wengqondo ohlala njalo ubaluleke kakhulu. Njengoba uthole umzimba omuhle futhi oqinile ezinyangeni ezimbalwa, akunakwenzeka ukuthi uhlale ezingeni elifanayo lokuduma kabi. Ukusebenza ngokomzimba kukhulisa ukuzethemba.

Okubi kwe-HIIT:

1. Contraindicated kulabo abahlushwa izifo zesistimu yenhliziyo. Ukuphikisana kunemibandela, ngoba ukuqeqeshwa kwesikhawu kuthuthukisa ukusebenza kwenhliziyo. Ukuze uqonde ukuthi kungenzeka yini ukuzijwayeza kule modi, udinga ukuxhumana nodokotela - konke kungokwakho.
2. Akufanelekile abaqalayo ngokuphelele: kufanele kube nokuqeqeshwa okuncane - lokhu kusebenza nasemandleni omzimba okumelana nemithwalo ephezulu, namakhono ezobuchwepheshe, ngaphandle kwalapho kuseduze nokulimala.

Uma uzithola uphakathi kwalabo okuphikiswa ukuqeqeshwa okunamandla, ungalahli ithemba. Ezigabeni zethu ezinama-complexes kanye ne-crossfit exercises, uzozikhethela uhlelo olunomthwalo ofanele.

Uhlelo Lokushisa Amafutha

Ukusebenza kokulahleka kwamafutha kwe-HIIT kuyehluka kakhulu. Isibonelo singesinye sazo, senzelwe amaviki ayisithupha. Lolu hlelo luqukethe izigaba ezintathu zamasonto amabili. Isikhathi sezikhathi sinemibandela - uma udinga isikhathi esithe xaxa sokuqonda kahle isiteji, kulungile. Okuphambene nakho kuyiqiniso.

Njengokuzivocavoca, khetha noma yikuphi - ukugibela ibhayisikili elimile, ukugijima, ukweqa intambo, njll. Ungenza inketho yezinketho eziningi zokunyakaza. Kubaluleke kakhulu ukushintsha izinhlobo zamaseshini nokwenyuka kancane kancane komthwalo kusuka esigabeni kuya kwesigaba:

Ungakhohlwa ngokuqeqeshwa kwamandla okudala ukuze kulondolozwe ngempumelelo imisipha ngenkathi yomiswa.

Enye inketho yokuqeqeshwa ekhaya:

Ukuqeqeshwa kwe-HIIT kuyindlela yokuqeqeshwa esebenzayo kepha hhayi yendawo yonke. Labo abafuna ukunciphisa umzimba ngokushesha okukhulu futhi bakhiphe imisipha yabo ngokushesha okukhulu kufanele banake i-HIIT.

Bukela ividiyo: Low impact, high intensity intermediate home cardio workout (Novemba 2024).