Ko Njodzi dzeHIIT Dzinopfuura Mabhenefiti?

Zvemukati

• Kukwanira Kudziya-Kugadzirira kana Kugadzirira
• Yakaipa Zvirongwa uye Kuraira
• Fomu isina kufanira
• Kwete Kukoshesa Kudzoreredza
• TL; DR
• Kana uri kushanda kumba:
• Kana uri kushanda mukirasi:
• Ongororo ye

Gore rega rega, iyo American College yeMitambo Mishonga (ASCM) inoongorora nyanzvi dzezvehutano kuti vazive zvavanofunga kuti zvinotevera munyika yekudzidzira. Mwaka uno, yakakwira-yakasimba nguva yekudzidzira (HIIT) yakatora iyo nhamba-imwe nzvimbo pane runyorwa rweakakura ekudzidzira maitiro e2018. Iyi yaive nhau yakanaka kwazvo kune chero munhu, nekuti HIIT yakamira padhuze nepamusoro pechinyorwa kubvira 2014. Zvichakadaro. , iko kuti iko kwekupedzisira kutora iyo yepamusoro slot kunoreva kuti pamwe pano kugara. (Yay boot camp!)

Pane matani ezvikonzero zvikuru zvekuti HIIT yave inonyanya kufarirwa Workout muAmerica. Yakaratidzwa kuti inonoke kuchembera padanho rema cellular. Inopisa matani emacalorie uye inowedzera metabolism yako. Inoshandawo zvakanyanya. Tsvagiridzo yakaratidza kuti iwe unogona kukurumidza kufambira mberi kwemoyo pamwe nekupfupika, kwakanyanya kushanda kupfuura iwe zvaunogona nekureba, kushoma zvakanyanya. Uyezve, iwe unogona kuzviita kubva kunyaradzo yeimba yako wega uine zvishoma kune zvisina michina inodiwa. Pane imwe chete yakakosha kudzora kune iyo tsika iyo ACSM yaingwarira kuratidza mune yavo yekuburitsa nezve iyo runyorwa: HIIT inotakura yakawedzera njodzi yekukuvara ichienzaniswa neyepasi-kusimba kurovedza.

Icho chiito chakanakisa, kunyanya nekuti sezvo maitiro ekurovedza muviri achikura, vanhu vazhinji vanozviedza. Uye zvizhinji yevanhu vari kuita HIIT kumba. "Kunyangwe zvimwe zvinhu zveHIIT zvave zviripo kwenguva yakareba, kubuda kwayo mumiitiro yekurovedza muviri kuchiri kutsva," anotsanangura kudaro Aaron Hackett, D.P.T., chiremba wezvekurapa kwemuviri uye mupi wezano wehutano hwekambani. "Kune nguva dzose kungwarira nemaitiro matsva."

Ndiko nekuti iyo nguva apo maekisesaizi angangogona kukuvara ndipo pavanenge vachiedza chimwe chinhu chitsva, kunyanya kana ivo vari vatsva kushandisa zvizere. Asi zvakakosha kuti uzive kuti ruzhinji rwekunetsekana nezvekukuvara rwakabatana nevanhu "vasina kudzidziswa", aka vanoita newbies. "Kutya kwekutanga kunoratidzwa nevamwe varapi vemuviri uye nyanzvi dzezvehutano dzakanangana neHIIT nguva pfupi yadarika zvinoita senge inotarisa kune vanhu vane ruzivo rushoma kana vasina ruzivo mukurovedza muviri kana kurovedza vachingosvetukira mariri vasina kugadzirira," anodaro Hackett.

Asi pane kukuvara kwakanyanya kubva kuHIIT kupfuura kubva kune mamwe marudzi ekurovedza muviri? Laura Miranda, D.P.T., chiremba wekurapa kwemuviri uye mudzidzisi, anoti akanyatsoona kukwira kwekukuvara kwakabatana neHIIT mumakore mashoma apfuura. Ehe, zvakakosha kubvuma kuti kukuvara kwakawanda kwakabatana nemitambo hakukonzereki Poshi chinhu, asi panzvimbo pezvo chivakwa chemubatanidzwa wezvinhu nekufamba kwenguva, sekureva kwaMiranda.

Pano, zvina zvezvinhu zvikuru izvo nyanzvi dzinoti iwe unofanirwa kuchenjerera kana zvasvika kune HIIT:

Kukwanira Kudziya-Kugadzirira kana Kugadzirira

Vazhinji vanhu vanogara padhesiki kwemaawa masere kusvika gumi pazuva uye vanorova kurovedza muviri pamberi kana mushure mebasa. Kusvetukira mukukwikwidza kwakanyanya-pasina kudziya kwakakwana uko kunosanganisira mashandiro emapoka etsandanyama anopokana ne "chigaro chesachigaro" isu tangojaira kuita-vanogona kumisikidza vanokuvadza kuitira kukuvara, Miranda anodaro. Nekuti HIIT iri nyore uye inozivikanwa, vanhu vanowanzo kuda kuyedza kana ivo vatsva ku (kana kungodzokera ku) kurovedza muviri. "Vanhu vasina kudzidza vachangotanga kusimba vanofanirwa kutanga vajaira kusvika padanho rekutanga rezvese cardio uye simba rekudzidziswa vasati vasvetukira muHIIT," anodaro Miranda. "Kutadza kuita izvi kunogona kuwedzera mukana wekukuvara."

Yakaipa Zvirongwa uye Kuraira

Nehurombo, havazi vese varairidzi nevarairidzi vakagadzirwa vakaenzana. "Chikamu chikuru chekunetseka uku ndiko kusiyana kwedzidzo uye kudzidziswa kwevarairidzi vega uye varairidzi vanotungamira izvi," anodaro Hackett. "Munguva diki senge kupera kwevhiki, ndinogona kutora kosi uye ndozove 'akasimbiswa' murairidzi." Hongu, kune varairidzi vakawanda vanoshamisa, vane hunyanzvi kunze uko, asi chimwe chezvakadzika zvekusave neruzivo rwakasimba mukusimba kuronga netsaona maworkouts (aka "programming") nenzira inogona kutungamira mukukuvara. "HIIT inorongedzerwa nepedyo-yakanyanya kupindirana, yakasanganiswa neakaderera-yakanyanya kupindirana," Miranda anoti. Iko kukanganisa mukugadzirisa kunenge kusiri kusiya nguva yakakwana yekuzorora panguva yekurovedza muviri, izvo zvinogona kuita kuti kukuvara kuve nyore, kana kutarisisa zvakanyanya pamapoka epamoyo epashure pasina kubhadhara kune mashoma mhasuru ayo anokudzikamisa.

Fomu isina kufanira

"Uyu ndiye mai vezvikonzero zvese nei vanhu vachikuvara," anodaro Miranda, uye zvinonyanya kuitika kune vatsva vanoita maekisesaizi. "Vasina ruzivo havangatarise mafomu nemaitiro ekutanga, izvo zvinoguma nekukuvara kwaigona kuve kwakadzivirirwa," Hackett anotsanangura. Zvakare, nepo nyaya dzemafomu dzichigona kuitika nechero mhando yekurovedza muviri, chimiro cheHIIT chinoita kuti zvive nyore. "Izvi zvitsva zveHIIT zvinoshanda zvinowanzotarisa kumhanya uye nhamba, izvo zvinotora kusimbiswa kubva pakuita chimwe chinhu nemazvo kutanga."

Vazhinji vane ruzivo rwekurovedza muviri havana dziviriro kune kunetseka uku, kunyanya nekuda kwenzira yekurovedzwa kweHIIT. "Kumwe kushanda kweHIIT hakuwanzo kupa kudzoreredzwa kwechiitwa kana mafambiro kana fomu remutori raparara," anodaro Miranda. Mune mamwe mazwi, hapana sarudzo dzinopihwa kana muviri wako ukatanga kuneta asi kurovedza muviri kunoda kuti iwe urambe uchifamba. "Munhu iyeye anomanikidzwa kuti aenderere mberi nemutoro mumwe chete kana kurovedza muviri, achimhanyisa masara akasara aine chimiro chisina tsarukano munzvimbo ino yekuneta zvakanyanya, nekudaro achigadzika danho rekukuvara." (Usatya, takakufukidza just izvo: Edza Aya Shanduko Paunenge Wakaneta AF Mune Yako HIIT Kirasi)

Kwete Kukoshesa Kudzoreredza

Zvinogona kuyedza kurova yako boot-camp kirasi kashanu pasvondo. Asi kana kirasi yauri kutora iri yechokwadi HIIT kurovedza muviri, izvi hazvisi kutendera inenge yakakwana nguva yekuzorora uye kupora. Lana Titus, mudzidzisi mukuru paBurn 60-HIIT-yakazvitsaurira studio-inokurudzira vadzidzi kuti vashande kunze uko katatu kana kana pavhiki. max. Imhaka yekuti njodzi yekuwedzeredza ndeye chaiye. Kuti uwane mabhenefiti kubva mukudzidziswa kwako, iwe unodawo kushandisa nguva uchiita zviitiko zvekudzorera. Miranda anoratidzira iyo yoga, kupomba furo, uye chinja basa, pamwe nekutarisa kune mhando yehutano hwako uye kurara.

TL; DR

Saka zvese izvi zvinotisiya kupi? Chaizvoizvo, hazvisi just mhando yekurovedza muviri iyo inobatsira mukukuvara, asi asi "mhepo yakakwana" yezvinhu zvinoita kuti muviri wemunhu upere. Nepo kukuvara kuchinyanya kuitika kana iwe uchiita HIIT pane paunenge uchimhanya zvishoma nezvishoma pane yekutsika, izvo hazvisi zvakakwana nekuda kwenzira yekurovedza pachako. Izvo zvine chekuita nekuti vanhu vakagadzirira sei HIIT uye mhando yemirairo yavanopihwa.

Kunyangwe paine njodzi, kuchine * zvakawanda * mabhenefiti kune yakasimba-yakasimba kurovedza muviri, uye kutsvagisa kunotoratidza kuti kurovedza muviri kunonakidza kana zvanyanya kuoma.

Uine izvo mupfungwa, heano maitiro ekugara wakachengeteka panguva yeHIIT yekushanda, kunyanya kana iwe uri mutsva kwavari.

Kana uri kushanda kumba:

Chimwe chezvinhu zvakanakisa nezveHIIT ndechekuti haufanire kuve mune yekurovedza muviri kuti uzviite. Asi nyanzvi dzinoyambira kuti kana usati wamboedza kufamba, unofanira kutanga wapfuura nemurairidzi kana murairidzi. Vanhu vazhinji vanoita kunyange zvekutanga kufamba senge kusundira-kumusoro uye kusvetuka majeki zvisizvo, Hackett anodaro. "Fomu inonyanya kukosha paunenge uchiwedzera michina." Izvi zvinoreva kana iwe uchibatanidza madumbbells, mabhero, kettlebells, kana chero imwe mhando yezviyereso mumabasa ako epamba, ipfungwa yakanaka kutarisa fomu rako nenyanzvi kutanga.

Kana uri kushanda mukirasi:

Pano, iwe une mukana wemudzidzisi kana mudzidzisi uyo zvine mutsindo anenge achigara achitarisa kwauri. Titus anosimbisa kukosha kwekutsvaga mudzidzisi kana murairidzi ane ruzivo uye anogona kuve nechokwadi kuti uri kuita mafambiro nemazvo. Uye kana iwe uri mutsva kuHIIT, "gara uchirega mudzidzisi azive kuti agone kutarira fomu rako," anodaro.

Zvakadaro, zvakakosha kuti uende nematumbu ako kana chimwe chinhu chisinganzwe zvakanaka. "Yeuka kuteerera kune muviri wako uye enda chero kumhanya uye kusimba kwakagadzikana," Miranda anodaro. "Zviri nyore kubatwa mukunakidzwa uye kukwikwidza kweakadai marudzi emakirasi, asi usave gamba. Hapana rep / nguva / PR yakakodzera kukuvara. Mushure mezvose, zero Kudzidziswa kunogona kuitika kana iwe ukakuvara uye kunze uri parutivi. "

Ongororo ye