Maitiro ekunyatso kudzidzisa kune ese ari maviri HIIT uye Steady-State Workouts

Zvemukati

• Tora Yako Anaerobic System
• Dhonza Yako Aerobics
• Simbisa maSystem ese ari maviri kamwechete
• Ongororo ye

Izvo isu zvatinodana kuti cardio zvinonyanya kuwedzera kupfuura izvo zvinorehwa neshoko iro. Miviri yedu ine aerobic uye anaerobic (isina oxygen) masisitimu emagetsi, uye isu tinoshandisa zvese panguva yekurovedza muviri.

Sei kupatsanura bvudzi? Nekuti kana vese vasina kudzidziswa, unogona kunge wakaomarara-wakasimba-wakazvipira uye uchiri kuwana mweya wekufamba uchikwira masitepisi. Heino chibhorani chekupfura pane ese masirinda. (Ingo ziva kuti iwe haufanire kuita cardio kudzikisa huremu.)

Tora Yako Anaerobic System

Padanho rekutanga, muviri wako unomhanya pane adenosine triphosphate (ATP). Kufamba kwese kwaunoita kunoda kudzvanya iyi organic kemikari kune yayo kugadzirira-kushandisa-simba. Zvekukurumidza kuputika kwechiitiko senge iyo dash yekumusoro, iwe unoda ATP pronto, saka muviri wako unofanirwa kushandisa chero zvitoro zvainowanikwa sezvo pasina nguva yekugadzira zvimwe nerubatsiro rweoksijeni (kuburikidza neiyo aerobic maitiro; zvimwe pane izvo gare gare).

"Pasina kudziirwa, muviri hauna nguva yekugadzirira ATP uye nekudaro unovimba nekushanda anaerobically zvisinei nekuti wakagwinya sei - nekudaro unowana mhepo," anodaro Gary Liguori, Ph.D., mukuru wekoreji yehutano sainzi paYunivhesiti yeRhode Island. Uye iko kuneta kunonzwa mumakumbo ako? Izvo zvinokonzerwa nekukurumidza spike mukugadzira lactic acid.

Asi unokwanisa kuwedzera simba rako reanaerobic-zvichireva kuti uchaita zvakawanda neATP yako papombi kuneta kusati kwapinda-nekuwedzera mamwe-nguva-yekunze: Dziya wobva waita zvekumhanya kukwidza kana panzvimbo yakati sandara kwemakumi maviri, makumi matatu, kana. 40 masekonzi ane kukwana kwakakwana pakati, Liguori anodaro. (Edza imwe yeiyi nzira yekudzidzira nzira kana iwe usingazive pekutangira.)

Dhonza Yako Aerobics

Iyo aerobic system inopinda mukati kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge richiita zvitoro zve glycogen (aka carbs), mafuta, uye kunyange mapuroteni kuita ATP inogona kushandiswa. Aerobic-inonyanya kurovedzwa inosanganisira yakadzikama kumhanya, kuchovha bhasikoro, uye kunyange maseketi ane zviyero izvo moyo wako wekurara unogara pakati pe60 ne80 muzana yemako max, anodaro mudzidzisi Joe Dowdell, muvambi weDowdell Fitness Systems zvirongwa. Iyo yakawanda yekuita maminetsi iwe yaunoisa mukati, iwe uchiwedzera iwe unogona kuwedzera yako aerobic kugona uye iyo yakareba iwe yaunogara mune ramangwana zviitiko. "Shandisa kurova kwemoyo kuona kuti kurova kwemoyo wako kunodzoka sei kune zvakajairika mushure mekuita maekisesaizi," anodaro Dowdell. Iyo iri nani yako aerobic kusimba, nekukurumidza iyo inofanirwa kupora pakati peseti kana sprints. (Hezvino zvakawanda pamusoro penzira yekudzidzisa nekushandisa yako wega chiyero chemoyo nzvimbo.)

Simbisa maSystem ese ari maviri kamwechete

"Runako-uye nyonganiso-ndeyekuti masisitimu maviri aya haana kubatana," anodaro Liguori. "Kana ukanyanya kusimba, muviri wako unokwanisa kushandura-zvakagadzirwa zveanaerobic exercise-zvinonzi lactic acid-back muATP, uye kudzidziswa kweanaerobic kungabatsirawo kugona kwako." Imwe nzira yekudzidzisa maitiro maviri ari kuita mazamu akawedzerwa eHIIT, Liguori anoti: The sprints inovaka anaerobic simba; iro basa rakaunganidzwa rinovaka yako aerobic system. (Yakabatana: Sei Kupwanya Yako Inotevera Sprint Nguva Yekudzidzira Workout)

Ongororo ye