Zvinogoneka Kuita Yakawandisa HIIT? Chidzidzo Chitsva Chinoti Hongu

Zvemukati

• Saka Iwe Unofanira Kakawanda Sei Uchiita HIIT Workouts?
• Ongororo ye

Maekisesainzi paakatanga kumisa mabhenefiti ekudzidzira kwepamusoro-kusimba-aka HIIT-zvakaita sekunge taizofukunura giredhi tsvene yekurovedza muviri. Yakakwira mafuta-kupisa kugona uye masimba ekuvaka-mhasuru muchikamu chenguva? Hongu. (Tarisa uone mamwe mabhenefiti ehutano eHIIT pano.)

Asi maererano nechidzidzo chitsva, zvingave zvichibvira kuva nezvakawanda zvechinhu chakanaka.

Nepo mabhenefiti eiyo imwe HIIT Workout achinyatsodzidziswa, hapana kumbove nekutsvagurudzwa kwakawanda kwakaitwa pamusoro pekuti mabhenefiti eako-kurovera kurovera anodzikira kana iwe uchizviita kazhinji, zvinoenderana neazvino maPhysical Activity Guidelines akaburitswa Hofisi yeHurumende Yekudzivirira Zvirwere nekusimudzira Hutano.

"Kune marudzi asingaverengeke uye mafomati ekudzidziswa kwepamusoro-soro anowanikwa pasina mazano akaedzwa kuti yakawanda zvakadii," anodaro Jinger Gottschall, Ph.D., purofesa wehukama weinesiology paPenn State University. Mushure mekuunganidza data pamusoro pezviuru zvevakazvipira kuHIIT kuburikidza nekutsvaga kwake, akatanga kuona maitiro: "Vanhu vane huwandu hwakawanda hwekudzidziswa kweHIIT vakatadza kusvika pahupamhi hwemoyo wavo nguva dzose uye vakanyunyuta nezvezviratidzo zvine chekuita nekuwedzeredza," anodaro.

Kuti udzidze njodzi dzekuwedzeredza neHIIT (kunyanya, kurovedza muviri kwaunoita kuputika kupfupi kwechiito kunosundira kurova kwemoyo wako pamusoro pe85 muzana yehukuru hwako), Gottschall akabatana naLes Mills, mugadziri wezvidzidzo-based group fitness makirasi, kusanganisira makirasi eHIIT, anodzidziswa pasi rese. "Isu taida kubvunza kuti:" Ndeipi nguva yakakwana pasvondo yekudzidzisa munzvimbo makumi mapfumbamwe kusvika zana muzana max-rate moyo zone kuti tiwedzere pundutso nepfungwa tichidzikisira kudarika kana kuwandisa? "Anotsanangura. Chaizvoizvo, yakawanda sei HIIT yakawandisa?

Muchidzidzo ichi, vaongorori vaive nevakuru makumi matatu nevashanu vanokwana (makumi maviri nevasere vaive vakadzi) vanorekodha kurova kwemoyo wavo panguva yega yega yekudzidzira uye vanoteedzera manzwiro avo mukati memavhiki matatu. Mushure mekunge vagadzira hwaro maererano nemaitiro avo ekuita basa, vaongorori vakaita kuti vatori vechikamu vaite basa rakapetwa uye vapedze makirasi maviri emaminitsi makumi matatu eHIIT akaparadzana maawa mana. Gottschall aida kuyedza kuti HIIT Workouts yakakanganisa sei mhinduro yevatori vechikamu. Vakaunganidza mate esampuli maminetsi makumi matatu pamberi pesesheni yega yega dikita, pakarepo mushure, uye maminetsi makumi matatu mushure mekutonhorera-pasi kuyera cortisol uye testosterone mazinga.

"Ndakashamiswa nemusiyano uri pachena pakati pekuita maminetsi makumi matatu kusvika makumi mana [yeHIIT] uye kuita anopfuura maminetsi makumi mana nemashanu," anodaro Gottschall. "Musiyano mukuita, manzwiro ane chekuita nekushushikana, uye hutano hwekurara hwaive hwakakosha." Kupfuura maminitsi makumi mana ekunyanyisa kurovedza muviri vhiki rega rega kunogona kukwidza njodzi yako yekukuvara uye kutungamira mukuwedzeredza (inova imwe yemakanganiso makuru ekugwinya anoita vanhu). Kuwedzeredza kunogona kuzviratidza nenzira dzakasiyana siyana: "Kuderera kwekuita, kukuvara, kurwadziwa kusingaendi, kushungurudzika kwekurara, kutadza kuenda kumwedzi (kunoenderana nekurasikirwa nemabhonzo), kushushikana. Uye kushushikana," anodaro Alissa Rumsey , CSCS, nyanzvi yehutano uye yekudya muNew York. (Heano zviratidzo zvinomwe zvekunyevera zvekuwedzera.)

Saka Iwe Unofanira Kakawanda Sei Uchiita HIIT Workouts?

Maminetsi makumi matatu chete eHIIT vhiki rega rega anoita kunge anopenga pfupi-kunyanya kana imwe yega yekudzidzira kirasi kamwe kamwe iine HIIT mune zita (HIIT Yoga, chero munhu?). Asi izvo zvinokwana zvakakwana kuti uone mabhenefiti akakomba, anodaro Rumsey (uyo aisabatana nechidzidzo). "Zvidzidzo zvinoratidza kuti maminetsi gumi neshanu ekudzidzisa kweHIIT anokwanisa kuratidza mabhenefiti ekuita zvakafanana nekushanda kwenguva refu, kudzikira," anodaro. "Izvi zvinoreva kuti iwe unogona kuwana mabhenefiti akafanana ekurovedza muviri mune ipfupi nguva." (Rangarira Tabata, muurayi wemaminetsi mana ekurovedza muviri?)

Usati watanga kucheka makirasi, ona kuti mangani ekushanda kwako chaizvo kodzera seHIIT: "Chokwadi HIIT Workout ine nguva dzekusimba panguva iyo zvingave zvisingaite kutaura kana kuchengetedza zvakabuda kwenguva yakareba kupfuura maminetsi maviri," Gottschall anotsanangura.

Izvi zvinoturikira kuvharidzira zvidzidzo zvako zveHIIT pamakirasi maviri emaminitsi makumi matatu pasvondo-kurangarira kuti, mukirasi yemaminetsi makumi matatu, kazhinji maminetsi gumi kusvika gumi nemashanu chete ekurovedza muviri anopedzwa munzvimbo yakakura yemoyo, anodaro. Paunenge usiri HIITing it, dzikamisa kurovedza kwako neepasi-yakasimba simba cardio (jog kwaunogona kutaura zvakanaka) uye mazuva ekupora kuti uve nechokwadi chekuti bod yako iri kurova kugona kwayo kwepamusoro. (Iri gwaro revhiki rakaringana rekushanda rinobatsira.)

Ongororo ye