Kuomesa Kuita Maekisesaizi Chaizvoizvo Kunonakidza, Zvinoenderana neSainzi

Zvemukati

• Ongororo ye

Kana iwe looooove kunzwa kwekuda kufa panguva yako yekurovedza muviri uye chinyararire kufara kana burpees ari pane menyu, iwe zviri pamutemo hausi psychopath. (Unoziva chii simba kukuita mumwe? Kugara shamwari nakare wako.) Kunozoitika, iwe unokwanisa kunakidzwa uye kunamatira nemaitiro ekurovedza muviri kana kuri kukaka-iwe-mu-iyo-bundu rakaoma panzvimbo pe "meh" kusimba.

Kana iwe uri kutanga chirongwa chitsva chekurovedza muviri, iwe uri mukana wekuramba uchinakidzwa nacho kana chiri chakakwirira pane kuita zvine mwero, maererano nekutsvaga kutsva kwakaitwa nekinesiologists paMcMaster University kuCanada. (Uye ndicho chimwe chezvikonzero zvakaratidzwa iwe unofanirwa kuita kuti maitiro ako ekurovedza muviri awedzere kuoma.)

Vatsvagiridzi vakatsvaga vangangoita makumi mana vadiki, vakagwinya (asi vakagara pasi) vakuru, uye vakavaita kuti varovedze pabhasikoro rakamira katatu pavhiki kwevhiki nhanhatu-hafu vachiita yakakwira-yakasimba nguva yekudzidzira (HIIT) uye hafu vachiita isingachinjiki, zvine mwero-masimba masimba. Boka reHIIT rakachinjana pakati pe1-miniti yekumhanya uye nguva yekudzoreredza ye20 maminetsi, uye ine mwero-yakasimba boka raitenderera richienderera kune inenge 70 kusvika 75 muzana yehukuru hwemoyo yavo ye27.5 maminetsi. Vatsvaguriri vakaongorora zvinhu zvakaita seVO2 max yavo (aerobic kutsungirira), kurova kwemoyo, uye simba rese rinobuda mukudzidza kwese, uye pakupera kwesvondo rega rega ivo vanoekisesaiza vakayera kurovedza kwavo pachiyero chekunakidzwa.

Pakazosvika wechitatu vhiki rechirongwa, HIIT vanodzidzira vakanakidzwa nebasa ravo zvakanyanya uye mafaro avo akaramba achiwedzera vhiki imwe neimwe. Zvichakadaro, huwandu hwekunakidzwa kwevashandi vevashandi hwakaramba hwakagadzikana, uye hwakadzikira kupfuura boka reHIIT. Vatsvaguriri vakaona zvakare kuti HIIT iri basa rinobudirira-iro isu taitoziva kuti nderimwe rezvakanakira HIIT.

Iyo chete nguva yakakwirira-yakanyanya haisi zviri nani pane kurovedza muviri zvine mwero? Kana zvaoma zvekuti haugone kuzvipedza, zvinoenderana nekudzidza. Semuenzaniso: kana iwe wakarara wakatarisa pasi panguva yebhoti-kambi kirasi pane kupuranga sezvaunofanirwa kuita. (Izvo zvine musoro, nekuti inonzwa kunge # kutadza.)

Saka sei kunyatsoshanda kwakasimba kunonakidza mukufamba kwenguva? Vatsvagiri vakaona kuti kuwedzera kwesimba rakazara rinofanotaura kunakidzwa kwekurovedza muviri-zvinoreva kusimba kwevatori vechikamu panguva yekurovedza muviri kwega kwega, mukana wakanyanya wekunakidzwa nawo. Izvi zvinogona kuve nekuti kunzwa kugona (kuti "ini ndawana izvi!" Kunzwa) ndiyo yakakosha mutyairi weakanaka Workout anonzwa. Nekudaro, iko kuwedzera kwavo VO2 max-kana aerobic kutsungirira-havana kufanotaura kunakirwa nenzira imwecheteyo. Izvi zvinogona kureva kuti kuwana simba kunoreva kuwedzera kunakidzwa mukurovedza muviri (yay muscle!) Kana vaongorori vakafungidzira kuti chingave chimwewo chinhu: Exercisers vanogona kunyatsoona nekuchengetedza kwavo kwesimba kufambira mberi kubva vhiki kusvika pasvondo, asi vasingakwanise kuona yavo yakawedzera VO2 max. Saka iko kusimbiswa kwakanaka kwekutarisa kufambira mberi kwavo kungave chiri chikonzero chakakonzera kuti vanakirwe zvakanyanya. Funga nezvazvo: Kuziva kuti wakakwanisa kusundidzira zvishoma, kusimudza zvishoma kurema, kana kuputika mamwe mareps panguva yako yekurovedza muviri kunonzwa se #kuhwina, izvo zvingakusiya iwe uchinzwa kufara pamusoro peziya rako sesh.

Funga ichi chikonzero chekusiya iyo elliptical uye splurge pane bhuti musasa kana iyo HIIT-yakatarwa kirasi panzvimbo. (Unoda kuita DIY here? Iyi 30-day cardio HIIT Workout dambudziko ndiyo nzvimbo yakanaka yekutanga.)

Ongororo ye