Ko Pfupi HIIT Workouts Inonyanya Kushanda Kupfuura Yakareba HIIT Workouts?

Zvemukati

• Ongororo ye

Uchenjeri hwakajairika hunotaura kuti nguva yakawanda yaunopedza uchirovedza muviri, ndipo paunova wakagwinya (kunze kwekuwedzeredza). Asi zvinoenderana neongororo nyowani yakaburitswa mu Mishonga & Sayenzi muMitambo & Exercise, zvingasava *nguva dzose* zvakadaro. Chokwadi, kana iwe ukapedza maawa svondo rega rega uchitema mamaira pane yekutsika, iwe uchawedzera kutsungirira kwako. Uye kana iwe ukashanda nesimba pane yako yakafa nguva shoma pavhiki, yako PR ingangokwira. Asi kana zvasvika kune HIIT, zvishoma zvinogona kunge zvakanyanya. ~ Squat inosvetuka nemufaro. ~

Vanyori vechidzidzo vakatanga nekutsvaga kumwe kutsvagurudza kwakaitwa nguva pfupi yadarika pane yekumhanyisa nguva yekudzidziswa, uko vanhu vakaita zvakanyanya-kusimba kurovedza muviri kwakapindirwa nenguva dzekuzorora. Rudzi urwu rwekudzidzira muviri runovimba zvakanyanya nepfungwa yeVO2 max, inova nhamba inoratidza huwandu hweoxygen iyo muviri wako unokwanisa kushandisa panguva yekurovedza muviri. Iyo yakakwira nhamba yako, iwe unowedzera kusimba, saka chiratidzo chikuru chekufambira mberi kwaitwa nemumwe munhu kuburikidza nekuita maekisesaizi, pamwe nekuoma kwauri kushanda panguva yekurovedza muviri chaiko. Vatsvakurudzi vakagumisa kuti kuita mashoma maseketi enguva hakuna kutadzisa kugona kwevanhu kuvandudza yavo VO2 max. Muchokwadi, yega yega yekuwedzera nguva yekumhanya mushure memaseti maviri chaizvo kuderedzwa kuwedzera kwavo muVO2 max ne5 muzana.

Nei kuita mamwe seti kuchizoreva a zvakatoipisisa mhedzisiro? Vanyori vanofunga maitiro ekuti VO2 max inovandudza inogona kupedzwa mukati memaviri sprints, zvichireva kuti rimwe basa harina imwezve bhenefiti. Kana, zvingave kuti vanhu vanozvifambisa zvakasiyana mushure meseti yechipiri.

Zvakakosha kucherechedza: Nguva dzinoongororwa muchidzidzo ichi dzakaitwa nemabhasikoro akasarudzika aibvumira vanhu kuita "supramaximal" sprints, kana kuyedza kwaive padanho riri pamusoro pevo VO2 max. "Supramaximal sprints ndeyekumhanya kwepamusoro-soro kunokwanisika kumunhu," anotsanangura kudaro Niels Vollaard, Ph.D., munyori anotungamira wechidzidzo ichi. "Ichi hachisi chinhu chinogona kungoitwa nevatambi kana vanhu vanokodzera chete; munhu wese anokwanisa kuita nhamburiko yake," anoenderera mberi, kunyangwe zvisingakurudzirwe kune avo vane chirwere cheBP. Nepo rudzi urwu rwekurovedza muviri rwune mukana wekuti uvepo panyama nemunhu wese, bhasiketi yenguva dzose yekurojesa kana zvimwe zvigadzirwa zvakajairika, zvinosuwisa, hazvishande kuti usvike padanho iri rekuedza, zvichiita kuti zvive zvakaoma kudzokorora zvinoitika kumba. "Zvinokwanisika kuita izvi pasina michina nekumhanyisa masitepisi kana kukwira chikomo, asi isu hatikurudzire izvi nekuda kwenjodzi yekukuvara," anodaro.

Saka chii chiri pasi apa? "Vanhu vasingaite maekisesaizi nekuda kwekushaya nguva vanogona vachiri kukohwa hutano hutano hwekurovedza muviri nekuita mapfupi ekudzidzisa zvikamu zvinosanganisira zvakanyanya sprints." (Ona: Iyo Workout Regedza iyo Tone It Up Vasikana Vanoda Iwe Kuti Urege Kugadzira) Uye iwo mabhasikoro anoshandiswa muchidzidzo munguva pfupi yapfuura akave anotengeswa, achivhura nzvimbo nyowani nyowani yekugona. "Parizvino tiri kukumbira mari yekutsvagisa kuti tiongorore kurovedza muviri kwakadai senzira yekurovedza muviri yekubasa," anodaro Vollaard. "Nekuita kuti mabhasikoro aya awanikwe munzvimbo yebasa, tinogona kubvisa zvipingamupinyi zvakawanda zvinotadzisa vanhu vazhinji kuita maekisesaizi akakwana."

Parizvino, tsvagiridzo iyi inoshanda sechiyeuchidzo chekuti haudi toni yenguva kuti utore kurovedza kwakasimba. Mushure mezvose, pane humbowo hwakawanda hwekuti chero kurovedza muviri kuri nani pane kusaita maekisesaizi, saka kana ukamanikidzwa kwenguva, kunyangwe kuita pfupi kurovedza muviri kuchabhadhara.

Ongororo ye