Iwe Unofanirwa Kuita HIIT Kuti Ukwanise?

Zvemukati

• Nei Vamwe Vanhu Vachivenga HIIT
• Mutongo
• Zvekuita Kana Iwe Unovenga HIIT
• Ongororo ye

Ndiri munhu akagwinya. Ini ndinodzidzisa simba kanokwana kana kashanu pasvondo uye kuchovha bhasikoro rangu kwese kwese. Pamazuva ekuzorora, ndinokwana mukufamba kwenguva refu kana kusvina mukirasi yeyoga. Chinhu chimwe icho * kwete * pane yangu yevhiki yekurovedza radar? Yakakwira-yakasimba nguva yekudzidziswa (aka HIIT), iyo ipfupi, mabhureti epfupi, akakwirira-masimba ekurovedza muviri akapindirwa nenguva pfupi dzekudzoreredza kushandira, sekureva kweAmerican Council on Exercise.

Zvakanakira HIIT zvinozivikanwa, kubva pakupisa mafuta akawanda kupfuura akajairwa cardio kusvika pakuwedzera metabolism yako - tisingataure iyo nguva yekudyara ipfupi zvakanyanya kupfuura yakadzikama yenyika cardio, inoda chero kupi kubva pamakumi matatu kusvika makumi matanhatu maminetsi. (Inoenderana: Unofanirwa Kuva Uchichinjisa HITIT Kudzidziswa kweLISS Workouts?)

Ini ndaimbove muHITIT junkie, asi kubvira pandakarega kuzviita, ndakaona kuti ndinonakidzwa nekushanda kwandinoita zvakanyanya kupfuura zvandaimboita. (Zvimwe pane izvo pazasi!)

Uye apo ini inzwa yakanyatsokodzera, kurambana kwangu nekambi yebhutsu kwakaita kuti ndizvibvunze: Iwe unofanirwa kuita HIIT kuti uve wakakodzera here?! Mushure mezvose, HIIT yakaverengerwa seimwe yeakanyanya akasimba mafashoni maitiro kwemakore akati wandei uye kuverenga, uye HIIT inoita kunge ndiyo chete yakanyanya kunetswa nezvekurovedza muviri nehutano hwakanaka kwese kwese. Asi zvinosungirwa here? Hezvino izvo zvinotaurwa nenyanzvi varairidzi.

Nei Vamwe Vanhu Vachivenga HIIT

Kana iwe uri HIIT-unovenga iwe pachako, unogona kunge uchishamisika kana manzwiro aunoita nezve yako yekuita nguva yekuita zvakajairika. (Misoro kumusoro: Ndiyo!)

Kwandiri, kusada HIIT ine akati wandei akasiyana zvikamu. Kutanga, ndinovenga iro rakazara ziya-rakanyoroveswa, haigone kufema zvachose kunzwa izvo zvinowanzoitika mushure memusangano weHIIT. Ini ndinonyanya kufarira kunonoka, kutsiga kwakatsiga kwejog, bhasikoro kuchovha, kana rinorema weightlifting chikamu. Chechipiri, HIIT inosimudza havi yangu, zvichiita kuti ndinzwe *nzira* kuomerwa nekuramba ndiri mugwara nezvinangwa zvangu zvekudya. Zviripachena, izvi ndezvekutenda kune yekupedzisira yekupisa mhedzisiro, aka yakawedzera yakawandisa post-yekurovedza oxygen yekushandisa, iyo HIIT induces, iyo inoonekwa seyebatsiro asi inogona kukuita iwe unenzara AF.

Chimwe chikonzero vanhu vanowanzo sada HIIT ndechekuti vanoisanganisa neyakaipisisa yekurovedza muviri kufamba, kunge burpees, bhokisi kusvetuka, kumhanya, uye zvimwe.

Asi hazvifanirwe kunge zvakadaro. "Unogona kugadzira yako HIIT Workout neakawanda ehuremu hwako hwaunofarira hunofamba; ingori nyaya yekuti unoaisa sei uye tempo yaunozviita," anotsanangura kudaro Charlee Atkins, CSCS, muvambi weLe Sweat. "Ndinofunga kuti tinotya 'kupisa' kwakanzwika panguva yeHIIT, asi HIIT yakagadzirirwa kuisa nguva yekuzorora, kunyange ipfupi, ivo varimo kuti vape muviri wako sekondi kuti usvetuke kutanga pachako kuti utange kufamba zvakare."

Mutongo

Saka HIIT inodiwa here kuti ikwane? Mhinduro pfupi: Kwete. Mhinduro refu: Zvichienderana nezvinangwa zvako, zvinogona kuita kuti hupenyu hwako huve *zvakawanda*.

"Kudzidzira kwepamusoro-soro kwepakati hakusi chikamu chinodiwa chepurogiramu yakanyatsogadziriswa," anodaro Meaghan Massenat, CSCS, muridzi weFitness by Design. Iwe unofanirwa kuita * imwe * yemhando ye cardio kuchengetedza moyo wako uine hutano, asi haifanirwe kunge iri HIIT. (BTW, haufanire kuita cardio kudzikira uremu-asi pane kubata.)

Saka ndirini paungade kufunga HIIT? "Kunyangwe iwe usingafanire kuita HIIT kuti uve akagwinya, iwe unofanirwa kunyatso funga kuzviita chikamu cheyako yekurovedza muviri kana uchida kudzikisa huremu, kushandisa nguva shoma kurovedza muviri, kana kukwikwidza muchiitiko chinoda kuti ushande pakakwirira. "kwakasimba kupfuura zvawajaira," anodaro Massenat.

Izvo zviri kutaurwa, kana iwe usingafarire kuita HIIT, hapana chikonzero chakanyanya mukuzvimanikidza. Kunyangwe paine mukurumbira uye mabhenefiti, kana mumwe munhu asingakwanise kuenderana neHIIT, saka hazvizove sarudzo chaiyo yekubudirira kwenguva refu, anodaro Ben Brown, CSCS, muvambi weBSL Nutrition. "Chokwadi ndechekuti chimiro chakanakisa chekusimbisa muviri ndechekuti munhu anofarira kuita. Period."

Zvekuita Kana Iwe Unovenga HIIT

Gara mukati mebasa rako raunofarira. "Kana iwe uchida kurovedza muviri asi uchitya HIIT, saka tarisa pane zviri kuitwa nemoyo wako," Atkins anopa zano. "Chinangwa cheHIIT ndechekuti moyo uwedzere uye uuchengete ipapo. Kana iwe uri yogi, edza kuwedzera mune mashoma mapush-up usati wapinda mune imwe chaturanga. "mamwe masekondi mashoma mukukwira kwako chikomo, kana, kana iwe uri mumhanyi, kanda tumasipiti shomana paunonzwa kurova kwemoyo wako kudzikira, kana kana uchimhanya pakarepo."

Kana iwe uri wekusimudza uremu, Massenat inokurudzira kusiyanisa kumhanya kwemaitiro ako kuti uwedzere kurova kwemoyo kana kusanganisa mune imwe inokurumidza cardio pakati peseti. (FYI, heino maitiro ekushandisa nzvimbo dzekurova kwemoyo kudzidzisa mabhenefiti akawanda.)

Edza kirasi. "Kana kusimba uye kushanda kweHIIT kuchikutyisidzira, saka chimwe chezvinhu zvakanakisa chaungaite kujoina boka rekudzidzisa HIIT kurovedza muviri," Massenat anonyora. "Kushamwaridzana kwauchazowana kubva kuboka iro kuchakukurudzira kuti urambe uchienda kusvika zvapera uye, pakupedzisira, iwe unonzwa uchishamisika uye uchigona, uye ungatonakidzwa!"

Tarisa pakuwana kusimba dzimwe nzira. "Unogona kuenda kuzere aerobic nekujoinha kirabhu yekumhanya kana kutora nhanho kirasi kana kunyura mukudzidziswa kwesimba rechokwadi nekutsvaga murairidzi wesimba," anodaro Atkins. "Kana ukasatambisa moyo wako wakanaka, edza inoyerera yoga."

Ongororo ye