Nei Uchifanira Kutarisisa Kukuvara Panguva YAKO HIIT Kirasi

Zvemukati

• Hezvino zvinotaurwa neongororo
• Asi HIIT yakawedzera njodzi here?
• Unofanira kurega kuita HIIT?
• Ongororo ye

HIIT. Kubva pakupisa mafuta akawanda kupfuura akajairwa cardio kusvika mukusimudzira metabolism yako, mabhenefiti eHIIT anozivikanwa, tisingataure inguva huru yekudyara, iine akawanda masisitimu anogara 30 maminetsi kana mashoma.

Asi kana wakabatikana zvakanyanya pakuita basa iri, pane chimwe chinhu chaunofanira kuziva: HIIT inogona kukwidza zvakanyanya njodzi yako yekukuvara, zvichienderana nehuwandu hwekusimba kwako.

Hezvino zvinotaurwa neongororo

Mune chidzidzo chitsva chakaburitswa mu Nyaya yeMitambo Mishonga uye Kusimba Kwenyama, vatsvakurudzi vakaongorora data kubva kuNational Electronic Injury Surveillance System kubva ku2007 kusvika ku2016 kuti vaone kuti vangani kukuvara kwakabatana nemichina chaiyo (barbells, kettlebells, mabhokisi) uye maitiro (burpees, mapapu, push-ups) anowanzoshandiswa muHIIT workouts. . Ongororo yacho yakaratidza kuti kunyangwe HIIT yakanakira kuwedzera kusimba uye kuvaka yakaonda tsandanyama zvachose, inogona zvakare kuwedzera mikana yekuwana mabvi uye ankle sprains, pamwe nemasumbu masumbu uye rotator-cuff misodzi. (Chenjerera izvi zvinomwe zviratidzo zvekunyepedzera.)

Kupfuura makore mapfumbamwe emakore, pakanga paine vangangoita mamirioni mana kukuvara kwakabatana nemidziyo yeHIIT uye kurovedzwa, zvinoenderana nezvakawanikwa pakudzidza. Chidzidzo ichi zvakare chinonongedza data rakapatsanurwa pahuwandu hwekutsvaga kweGoogle 'HIIT Workouts' kwakaratidza kuti kufarira kwemaitiro kunoenderana nekuwedzera kwenhamba yekukuvara pagore. (FYI: Ino haisi nguva yekutanga kuchengetedzeka kweHIIT kusheedzwa.)

Nepo vanhurume vane makore makumi maviri kusvika makumi matatu nemapfumbamwe vaive vanhu vakura kwazvo kubatwa nekukuvara kwakaitwa neHIIT, vakadzi vaive vasiri kumashure zvakanyanya. Muchokwadi, inenge 44 muzana yekukuvara kwakazara kwakaitika muvakadzi, Nicole Rynecki, MD mukwikwidzi uye mubati-munyori wechidzidzo, anodaro Chimiro.

Izvo zvakakosha kuti uzive kuti iyo michina uye kurovedza iyo vaongorori vakadzidza hazvisi zvega kune HIIT kushanda; unogona kushandisa zvakachengeteka uye zvinobudirira kettlebhero uye mabhero uye kuita mapapu kana kusundira-kumusoro (kungodudza mashoma) mune isiri-HIIT kurovedza. Neimwe nzira, HIIT maekisesaizi anogona kutora akawanda akasiyana mafomu-chero bedzi iwe uchichovha bhasikoro pakati pehupamhi-yakanyanya kupindirana uye nguva yekuzorora, iwe uri kuita HIIT. (Unogona kuzviita pachitsiko, kugara pabhasikoro, nezvimwe. zvakakonzerwa nezvimwe zviitiko, saka hazvizivikanwe kuti HIIT ine njodzi yakadii kana ichienzaniswa, toti, kumhanya kana yoga.

Asi HIIT yakawedzera njodzi here?

Vatsvagurudzo veongororo vanopokana kuti kurovedza kwakasimba kunowanzo shambadzwa se "saizi imwe inokwana zvese" apo zvisiri zvechokwadi.

"Vatambi vazhinji, kunyanya vafambi, havana mukana wekuchinja, kufamba, simba repakati, uye mhasuru kuti vaite maekisesaizi aya," akadaro Joseph Ippolito, MD, munyori-wechidzidzo, muchinyorwa chakaburitswa. (Zvakabatana: Zvinogoneka Kuita Yakanyanya Kuwanda HIIT? Chidzidzo Chitsva Inoti Hongu)

Ino haisi nguva yekutanga kuti iwe unzwe mafungiro aya: Mudzidzisi ane mukurumbira Ben Bruno akaita nharo yakafanana pamusoro pevaburu (kufamba kunowanzo shandiswa mumakirasi eHIIT) vachizviti havana basa, kunyanya kana iwe uri mutsva kuti ushande kunze. . "Kana iwe uri kuyedza kudzikisa uremu uye uchinzwa zvirinani nezve muviri wako, uye uri kudzidza ins uye kunze kwekurovedza muviri, hauna kana bhizinesi rekuita burpees," akatiudza isu. "Sei? Nekuti vanhu vari muchikwata ichi kazhinji vanoshaya simba rinodiwa uye kufamba kuti vaite kufamba nemazvo, izvo zvinowedzera mukana wekukuvara."

Unofanira kurega kuita HIIT?

Izvo zvataurwa, HIIT unokwanisa shanda, uye vaongorori havasi kutaura kuti vazvidzivirire zvachose. Ivo vari kungoita nharo kuti zvakakosha kuvandudza kuchinjika, chiyero, uye simba rakazara usati wazvipikisa iwe kune kwakanyanya kushanda seHIIT kudzivirira kukuvara. (Ona: Nei Zvakaringana Kuti Ushande Kunze Kwekunze)

"Ziva muviri wako," anodaro Dr. Rynecki. "Isai fomu yakakodzera, uye tsvagai mazano akakodzera kubva kune vashandi vehutano uye vadzidzisi. Zvichienderana nezvakaitika kare zvechiremba uye zvekuvhiya, funga kubvunza chiremba usati watora chikamu."

Kana iwe uchinetseka nezvekukuvara, yeuka kuti hauna * hauna * kuita HIIT kuti uve akagwinya. Unoda humbowo here? Aya mashandiro akadzika-mashoma achiri kupisa macalorie makuru.

Ongororo ye