HIIPA ndiyo New HIIT Workout here?

Zvemukati

• Ongororo ye

Kana zvasvika pakushanda kunze, vakadzi vazhinji vane "pinda, buda" mafungiro-ndicho chimwe chezvikonzero zvakawanda nguva-inoshanda HIIT (yakakwira-yakasimba nguva yekudzidziswa) kurovedza kwakaputika mukuzivikanwa.

Asi kana iwe wakamboita HIIT Workout, unoziva zvinogona kutora imwe psyching kumusoro kuti iite imwe. (Ine mazwi ekuti "high-intensity" mairi nokuda kwechikonzero.) Pakati pekuwana nguva uye kuziva kuti maminitsi makumi maviri anotevera achange ari gehena, zviri nyore kuona kuti sei iwe unogona kudarika HIIT workouts zvachose.

Nhau dzinokatyamadza: Pane chidimbu chitsva chekusimba pabhuroko uye inodaidzwa kuti HIIPA, kana kukwirira-kusimba kwechiitiko chemuviri.

Muchinyorwa chazvino chakaburitswa mu British Journal yeSports Medicine, vaongorori kubva kumayunivhesiti muEurope neAustralia vese vanowana mabhenefiti eHIIPA se "iyo itsva HIIT Workout," vachipokana kuti chero chiitiko chezuva nezuva chinokuburitsa kunze kwekufema (kubva pakutakura zvekutengesa kusvika kukwira masitepisi ako) zvinogona kuve nezvakanaka zvakafanana kune hutano hwako sekuita HIIT yekurovedza muviri. Hmmm ...

Sei?! Izvo zvese ndezve kubatanidza mapfupi maficha ekurovedza muviri (PA) uye nesimba rekuita muviri (VPA) mumazuva ako kuti moyo wako ukwire kumusoro. HIIT inowanzo kuve nekuyedza kunosvika makumi masere muzana kana pamusoro peVO2 yako max-kazhinji poindi yaunofanirwa kumira kurovedza muviri uye kutora zororo nekuti zvakanyanya kuomarara. Chidzidzo cheSainzi: Yako VO2 max ndiyo yakanyanya kuwanda yeokisijeni iyo muviri wako unogona kushandisa panguva yekurovedza muviri kwakanyanya uye mumiriri akanaka wekusimba kwemoyo wako.

Uye, hongu, kupinda muVPA iyoyo kunogona kuitika muzvikamu zvehupenyu hwako hwezuva nezuva. Muchinyorwa, vanyori vanopokana kuti tsvakiridzo yazvino paHIIT inoratidza kuenderana kwehutano uye kusimba mabhenefiti zvisinei nehuwandu hwekudzokororwa kana kureba kweakasiyana maprotocol-saka kana iwe uchigona kurova iyo yepamusoro-yakasimba chikumbaridzo uchifamba uchikwira masitepisi kuenda kuimba yako uye. dzivisa kuenda kwese kugym, wadii kuzviita?

"Chii chinonzi HIIPA chinosiyana nemunhu uye zvinoenderana nehuwandu hwekusimba kwako, asi mabasa anogona kukodzera seHIIPA anosanganisira kukwira masitepisi, kuchenesa imba, basa rechivanze, kufoshorera sinou kana mulch, kutakura girosari, kutakura vana, kumhanya mhanya kwaunomhanya. famba, "anodaro Stephanie Vedder, mudzidzisi akasarudzika weNASM uye maneja kuNorthwestern Medicine Crystal Lake Health & Fitness Center. Kubata: Iwe unofanirwa kushanda nesimba zvakakwana zvekuti uri kufema. Imwe VO2 max bvunzo inonzi iyo "hurukuro bvunzo" inoshandisa imwecheteyo musimboti-iwe pausingakwanise kubata hurukuro panguva yekurovedza muviri, iwe wasvika yako VO2 max kana ventilatory chikumbaridzo.

Vanyori vanopokana kuti iwe unogona kuwana zvibodzwa zvehutano nekuita matatu kana mashanu mapfupi eHIIPA zvikamu (zvinokwana zvishoma semashanu kusvika gumi maminitsi pazuva) mazuva mazhinji evhiki.

"Kugara uchiita chiitiko chinokuita kuti ufemere uye utumwe kunyangwe kwemasekondi mashoma kune vimbiso huru yehutano," akadaro Emmanuel Stamatakis, Ph.D., purofesa wemitambo yemitambo, mararamiro uye hutano hwevanhu muYunivhesiti yeSydney's Charles Perkins Center uye Chikoro. yeHuzhinji Hwehutano, mune yemapepanhau kuburitswa.

Chinyorwa chavo chinotsigira shanduko muPhysical Activity Guidelines kune vekuAmerica (yakabudiswa muna Mbudzi 2018) iyo yakatora mirairo yapfuura ichiti nguva imwe chete yekurovedza muviri inofanirwa kunge yakareba maminetsi gumi kuti ibatsire hutano hwako.

Asi ipapo ndizvo kubata: Vanosimbisa kuti HIIPA ndiyo "inonyanya kukoshesa sarudzo yekusaita basa, kufutisa, uye vamwe vanhu mukuda kukuru kwekupindira kwehupenyu." Saka nepo hutano hwekubatsira kweHIIPA uchakamira kuvanhu vakagwinya, kuchinjisa yako yakajairwa Workout yeHIIPA-chete chiitiko hachikurudzirwe. Funga nezvazvo: Zviitiko zvakafanana izvo zvinoita kuti munhu asina kudzidziswa abude mukufema zvichave zvakasiyana zvakanyanya kune izvo zvinonzi, mumhanyi wemujaho, kune iyo imwecheteyo nhanho yekuedza. Chinhu chakakosha kurova zvine hushamwari zvinoenderana neyako gwara rekusimba.

"Zvinofadza kuziva kuti kuputika kwakanyanya kwekuita kunogona kuwedzera hutano hwako hwese, asi usatore izvi sechikonzero chekusiya basa rako," anodaro Vedder. "Kuti ushande mwoyo wako, unoda kurovedza muviri kwakasimba, uye kuti urambe wakasimba uye uwedzere simba unofanira kusanganisira kurovedza uremu." (Zvakafanana: Unoda Cardio Kuti Udzike Huremu?)

Pazasi mutsara: Iyo yekunyora inotarisira kusimbisa kukosha kwekuita kuti moyo wako uwedzere kumusoro mumabasa ako ezuva nezuva, kunyangwe iwe usinga rova ​​iyo gym, uye kuti iwe kunyanya haufanire kuzviuraya iwe pachako uchiita HIIT Workout kuwana mamwe mabhenefiti ehutano.

"Pamusoro pe" famba kazhinji sezvinobvira uye ugare zvishoma," hutano hweveruzhinji uye maitiro ekiriniki anogona kusimbisa mameseji akareruka akafanana ne 'huff uye puff nguva dzose,' akadaro Stamatakis.

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