Pasinei nokuti chinangwa chenyu ndechekuderedza uremu kana kuti kukodzera, cardio inonyanya kukosha purogiramu yako yekugadzirira. Iwe unoziva kuti cardio ndiko kwaunopisa yakawanda makoriki panguva imwe chete, uye kwete chete, cardio workouts kusimbisa mwoyo wako, mapapu, uye maronda ako ari kushanda.
Apo patakatanga kutanga kuziva cardio, kubhadhara hurumende kudzidzira kwaive kuripo.
Iwe unofamba kunze kuti uende kana kumhanyira kana kurova treadmill uye, mukana wekuti, iwe unogona kuramba uri pahutano hwakaenzana muhupenyu hwose.
Mumakore achangobva kupfuura, izvo zvakachinja zvikuru. Dzidzo yepamusoro yekudzivirira mukati (HIIT) iye zvino ndiyo tikiti inopisa. Izvi zvinosanganisira kushandura kusimba , kushanda zvakaoma kune dzimwe nguva nguva dzose muitiro.
Izvi zviduku, kushanda nesimba zvakanyanya kunowedzera mitsva yako nekuderedza nguva yaunofanira kupedza kushanda.
Izvozvo zvinonzwisisika, asi HIIT chaizvoizvo zviri nani kudarika hurumende yemhepo cardio? Ndeupi iwe waunofungidzira iwe kana uri kuedza kurasikirwa uremu uye kukodzera? Kunyanya kukosha, iwe unogona kufadzwa nekushanda kwako kana iwe uri kushanda pakakwirira zvakadaro?
The Basics of HIIT
HITITI inosanganisira kupikisa muviri wako zvakanaka kubva munzvimbo yaro yekunyaradza kune chero ipi zvayo kubva pamasekondi mashanu kusvika kumaminitsi 8, zvichienderana nebasa raunenge uchiita.
Pfungwa iyi ndeyokushanda panenge makumi mapfumbamwe kubva muzana kubva kune makumi mapfumbamwe kusvika kuzana makumi mapfumbamwe kubva pamakumi mashanu ekukwirira kwemoyo wako kana iwe uri kutarisa chinangwa chako chemwoyo chemahara , kana chikwata che 9 kusvika ku10 pane ichi chinonzi chiito chekuita , icho chinozivikanwawo sezinga rako rekufungidzirwa kunoitwa (RPE ).
Basa rimwe nerimwe rakatevedzwa rinoteverwa ne nguva yekudzorera iyo inogona kuva shoma, nguva imwechete, kana yakareba kudarika basa rakagadzirirwa. Mune nguva ino, unotora mwoyo wako kusvika pasi kusvika kune imwe nhamba 3 kusvika kuchina yakaratidzwa kuedza. Iwe unoshandura zvishoma pamaminetsi makumi maviri nemakumi matanhatu, zvichienderana nehutano hwako, nguva yezvinetso, uye zvinangwa.
Nzira neZvirongwa zveHIIT
HIIT ine zvikwereti zvakawanda, zvinosanganisira:
- Kuvandudzwa kwekushanda: Zvimwe zvidzidzo zvakaratidza kuti, kana hurumende dzichidzidzira kubhadhara mitero iyo aerobic system, HIIT kushanda kunogona kukurudzira zvose aerobic uye anaerobic systems . Izvozvo zvinoreva kuti muviri wako unowedzera simba uye unoita zviri nani pane zvose zvaunoita, pasinei zvavari.
- Iyo inovandudza insulini senzwi: Insulin senitivity inoreva kuti inogunzva sei muviri wako kune zvinokonzera insulini. Kunyanya kunetseka muviri wako ndeye insulin, muviri wako unenge usingadi kuti insulini iwedzere ropa rehuga. Mukureva zvekurovedza muviri, zvinoreva kuti HIIT yako inogona kubatsira iwe kushandisa maitiro emushonga kushandisa glucose kuti ushandise mafuta zvakanyanya.
- Inobatsira iwe kupisa makoriki akawanda zuva rose Rimwe rezvakanakisisa zvinobatsira zveHIIT ndedzipi matorikiti akawanda muviri wako unopisa mushure mekushanda kwako kuitira kuti utori hwako hudzokere kwawakanga huripo usati waita. Izvi zvinonziwo "post-exercise oxygen consumption" (EPOC), kana kuti shure kwako. Izvo zvinowedzera kushanda panguva yekushanda kwako, nguva inotora muviri wako kuti udzoke kune yakarongeka, zvinoreva kuti iwe uchapisa mamwe makoriki kweawa kana kupfuura mushure mekuita basa rako.
- Inobatsira iwe kupisa dumbu rakawanda: Kunyange zviri nani nyaya ndeyokuti kutsvakurudza kuri kuratidza kuti HIIT inogona kuva yakakosha pakuderedza mafuta emimba pane mamwe maitiro ekurovedza muviri.
- Inoita kuti hutano hwako huve nani : HIIT inogona kubatsira kuderedza kushanda kweropa uye kuvandudza mwoyo wako hutano .
- Muchidimbu kushanda: Nemhaka yokuti uri kushanda zvakaoma, unowana rubatsiro rwekudzidzisa munguva shomanana kupfuura iwe unogona kubva pane zvishoma, zvidzidzo zvekuita kwenguva refu. Chimwe chekudzidza chakabudiswa mu Journal of Sports Science neMedicine yakaratidza kuti zvishoma kana zvitatu zvidzidzo zvemaminitsi gumi pavhiki zvinogona kuita kuti muviri wako uwedzere kushanda pakununura okisijeni mumuviri wako pamwe nekuvandudza utano hwako hwemagetsi.
Kune rumwe rutivi, HIIT ine zvimwe zvinetso, kusanganisira:
- Zvinogona kusakanganisika zvakanyanya: Paunokwanisa kuchinja kushanda kuti uenzane nehutano hwako hwepamusoro, pfungwa yacho ndeyokuenda kure nekunzvimbo yako yekunyaradza sezvaunokwanisa.
- Hazvina kunaka kune vatangi vekutanga: Kana uri kubva kune imwe nzira yehupenyu, HIIT haifaniri kwaunoda kutanga. Unofanirwa kuvaka nheyo yakasimba ye cardio inokosha usati waedza HIIT.
- Kuwedzera kwengozi yekukuvara: Kuwedzera kwekuita maitiro seprint, plyometrics kana kusvetuka kunouya nehutano hwekukuvara kana muviri wako usingagadziri kurudzi rworudzi urwu.
- Zvinogona kutungamirira kukutsvaira kana kutengesa zvishoma: Zvakawandisa HIIT zvinenge zvakashata kwauri sokusaita chinhu zvachose. Nyanzvi dzinokurudzira 1-2 HIIT kushanda kwevhiki kwekudzivirira kudarika .
A Muenzaniso HIIT Workout
HIIT workouts inogona kuiswa nenzira dzakasiyana-siyana. Somuenzaniso, Tabata Workouts inosanganisira kushanda zvakaoma kwemasekondi makumi maviri nemaminitsi gumi chete ekudzosa nguva. Iwe unodzokorora izvozvi zvekare kwemakumi mana emaminitsi, sezvinoratidzwa mune iyi cardio Tabata workout .
Iwe unogonawo kuita basa nekupedza nguva yakareba yebasa, yakadai sekukwirira kwebasa kwemasvondo makumi mana uye kupora kwemasvondo makumi maviri, semukana uyu 40-20 wepamusoro wekuvhara mukati mukati .
Muchidimbu nguva dzekudzorera, zvakaoma kunamatira kunobva sezvo iwe usati wakambotadza zvakakwana basa rinotevera rakagadzirirwa.
Basa rinotevera rinosanganisira zvakasiyana-siyana zvepamusoro-soro, yakakwirira yemhepo cardio maitiro uye 1: 1 basa rokuzorora chiyero.
Izvozvo zvinoreva kuti basa rako rinogadzirisa uye zororo rinosvika nguva imwe chete. Mhedziso ndeyekuenderera mberi, kunyange apo iwe unonzwa uchinetseka kusvika kumugumo wekuvhara muviri, kunyange zvazvo iwe unonzwa uchizununguka kana uchinzwa kuti haugone kubata mweya wako, unofanira kutora nguva refu.
| Nguva | Dzidzira | RPE |
| 5 min | Kushamwaridzana nechiedza-kuenzanisa cardio. Iwe unogona kufamba kana kuita zvidzidzo zvakaoma sechitsinho chinogunzva uye mabvi anosimudza. | 4-5 |
| 30 sec | Plyo jacks | 8 |
| 30 sec | Enda panzvimbo | 4 |
| 30 sec | Plyo lunges | 8 |
| 30 sec | Kurumidza munzvimbo kana kuti kutora | 4 |
| 30 sec | Squat anokwira | 8 |
| 30 sec | Kurumidza munzvimbo kana kuti kutora | 4 |
| 30 sec | Burpees | 9 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 30 sec | Jumping jacks | 8 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 30 sec | Kutamba nemabvi akareba | 8-9 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 30 sec | Long jump | 9 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 30 sec | Speed skaters | 9 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 30 sec | Chikamu kumativi ekumhanya mapapu | 9 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 30 sec | Mountain climbers | 9 |
| 30 sec | Kurumidza kana kutora kubata | 4 |
| 5 min | Kurara pasi uye kutambanudza | 4 |
| Nguva Yese Yokubata Nguva: Maminitsi makumi maviri | ||
Steady State Cardio
Mamiriro akachengetedza kana kuenzanisa zvakasimba cardio ndizvo izvo vazhinji vedu vanoshandiswa. Izvi zvinosanganisira kudzidzira nguva yakajeka uye yakakura yehuwandu hwebasa rose. Izvozvo zvingangova munharaunda ye4 kusvika ku5 pane yaanofungidzirwa.
Iko pfungwa ndeyokushanda pane imwe nzvimbo apo iwe unogona kutaurirana pamwe zvichida kuoma zvishoma.
Zvinotsigira uye Nhengo dzeStady State Training
Kudzidzira kugadzirisa hurumende kunewo zvimwe zvakadai se:
- Kuderedza kushungurudzika pamusana pemhepo yekudzivirira muviri: Nokuti uri kushanda pakuderera, iwe unogona kuvandudza kutsungirira kwako pasina kuisa zvakanyanya kufunganya pamwoyo nemuviri sekumhanya kwakasimba.
- Kuwedzera kutsungirira: Kwenguva refu kunonoka kukurovedza kunobatsira iwe kuvaka kukutsungirira, zvose mumoyo mako nemisungo yako.
- Kuvandudzwa kwehutano: Kufanana neHIIT, cardio inoita kuti mwoyo wako unyatsobudirira, kuwana oxygen kumisungo zvakakurumidza. Kuramba mamiriro ezvinhu cardio kunoderedzawo kuwedzera kweropa, kunoderedza kushushikana nekuzvidya mwoyo uye, pamwe chete nezvokudya zvinovaka, zvinogona kukubatsira kuti ureruke.
- Kurumidza kugona: Nokuti uri kuisa kuderedza mwoyo wako nemuviri wako, unowedzera nekukurumidza uye unowanzoita basa zuva rakatevera pasina dambudziko.
- Iyo inovandudza kukwanisa kwemuviri wako kushandisa mafuta: Paunenge uchishanda pamwero wakaderera, mafuta ndiyo yako huru inotyisa. Kuramba pamwero iwoyo kunobvumira kuti uchengetedze zvivako zveglycogen zvekuwedzera kwekushanda. Izvozvo hazvireve kuti iwe unopisa mafuta akawanda , kuti muviri wako uri nani pakushandisa mafuta kwehuni.
- Inowedzera zvishoma zvishoma-mutsvuku mutsvuku: Slow twitch muscle fibers inonyanya kushandiswa pakushandisa oksijeni kuunza simba, saka unokwanisa kuenda kwenguva yakareba. Izvi zvinovandudza your aerobic metabolism iyo, chaizvoizvo, kuti muviri wako unoita sei simba.
- Zvimwe zvinonakidza: Chikamu chechikonzero chekuti tinamate nekurovedza muviri ndechokuti, pane imwe nzvimbo, tinoifarira. Kana zvimwe tinogona kuzvigamuchira. Zvakanyanya kusununguka kushanda pamwero wakaderera wepamusoro pane zvakanyanya kukwirira. Vamwe vashandise vanogona kunyange kusiya mushure mekunyanyisa kukuru kwekuita muviri nokuti zvinenge zvisingafadzi.
Zvimwe zvisingabatsiri zvekudzidzira hurumende dzenyika dzinosanganisira:
- Nguva yekuita: Kana uri kuedza kukanda uremu, unofanirwa kushanda kwenguva yakareba kana iwe uchida kupisa makorikwani akakwana.
- Dambudziko rekukuvara kwekunyanyisa: Kuita kudanana kumwechetezvo kunogona kutungamirira kukudzokorora kukuvara kwepfungwa kunze kwekuti iwe uine zvakawanda zvekupemberera .
- Boredom: Haasi munhu wese anotemerwa kwenguva refu, achiita zvishoma nezvishoma, kunyanya kana mamiriro ekunze akaipa uye iwe unofanira kusvika pane imwe nzira yekutsika, bhasikoro kana imwe cardio machine. Izvozvo zvekushanda zvinogona kunzwa zvinotyisa uye zvinotyisa kana iwe uchizviita nguva dzose.
- Kukura kwemarepa plateaus: Kuita basa rakasimba chete cardio workouts usingashanduki zvinhu zvinogona kutungamirira kunyika. Unofanirwa kupikisa muviri wako nemabasa matsva uye akasiyana kuitira kuti ugone kuchinja nekukura.
Unofanira Kuita HIIT, Steady State, kana Zvose?
Nezvose izvi mupfungwa, ndeipi iyo yakakunakira iwe? Mhinduro yacho inonyatsoenderana nehutano hwehutano hwako nezvinangwa zvinopfuura zvimwe. Uye ramba uchifunga kuti nyanzvi hazvikurudzi kuita HIIT kanopfuura kaviri kusvika katatu pavhiki.
Ndiani Anofanira Kuedza HIIT?
- Iwe uri unyanzvi hwokudzidzira unofara nepamusoro ekudzidzira basa.
- Iwe unoda kufunga nezvekurasikirwa nekurema nekupisa mamwe makorikori panguva uye shure kwekushanda kwako.
- Iwe unoda kushanda kwenguva shoma nekuda kwehupenyu hwakabatikana.
- Iwe unoda kushandiswa kunovhiringidza maitiro akasiyana-siyana uye unhu hwokuchengetedza zvinhu zvinofadza.
- Iwe unoda kuvaka kukurumidza kutsungirira.
Ndiani Anofanira Kubatana neSteady State?
- Vatangi vekutanga kana ani zvake achidzoka kubva kumishonga yakareba kwenguva refu.
- Munhu wose asingakwanisi kuita masimba ekugadzira muviri kana kuti asingadi kushanda zvakanyanya zvakasimba.
- Mumwe munhu anodzidzisa kurwisana nekutsungirira, zvakadai sehafu-marathon kana marathon, kunyange iwe ungaita mamwe masimba ekuita basa zvichienderana neurongwa hwekudzidzisa uri kutevera.
- Munhu wose akaudzwa kuti asazvidzivirira zvakasimba kuburikidza nachiremba.
Best of Both Worlds
Munyika yakakwana, iwe unenge uine musanganiswa wezvinhu zvose zvakasimba uye HIIT . Kune vanotanga, iwe unogona chaizvo kusimbisa kutsungirira kwako uye kusimba kweHIIT kudzidziswa nekutanga nekudzidzisa kwemaawa aerobic.
Izvozvo zvinosanganisira kuchinja kushanda kwako zvakakwana kuti kukudzingire kunze kwenzvimbo yako yekunyaradza, asi kwete kure kure kuti iwe unoshungurudza kana unofema. Ichi chivako chekutanga chekudzidzira chikamu nzvimbo yakanaka kutanga.
Sezvaunenge uchiita, unogona kutanga kuwedzera kuwedzera kwemashure ako kubva vhiki kusvika kwevhiki.
Chimwe chinhu chikuru chekushandira kusvika kuHIIT ndechekusagadzikana. Kuita cardio nguva dzose ndeyekuti unovaka sei nheyo dzinokubvumira kushanda zvakaoma uye kuwana zvakawanda kubva pakushanda kwako.
Sample HIIT / Stead State Cardio Purogiramu
Zuva re1: 30-minute-sprint workout
Zuva repiri: 40-minute yemoto cardio kutsungirira
Zuva rechitatu: Zororo kana basa rakatsetseka
Zuva re4: 25-minute Tata cardio dambudziko
Zuva re5: 30 kana kupfuura maminitsi emodhigirii, sezvinofamba, kufamba, mabhasikoro, nezvimwe.
Zuva 6: Zororo kana basa rakatsetseka
Zuva re7: 30-minute aerobic cardio kana kuti zororo
> Sources:
> CF, Farland CV, Guidotti F. Migumisiro yeKusimudzika Kwekudzidzira Kudzika Kwekudzidzisa vs Steady State Kudzidzisa paAerobic uye Anaerobic Capacity. Nhamba yeMiti yeScience & Mishonga . 201ADAD; 14 (4): 747-755.
> Boutcher SH. High-Intensity Exmittent Exercise and Fat Loss. Zvinyorwa zveObesity . 2011; 2011: 1-10. doi: 10.1155 / 2011/868305.
> Pearson SJ. Kudzidzisa Kuvhara Kwakarereka Kwekudzidzira Vs Zvishoma Zvakasimba Kudzidzira Kuenderera Mberi Mukugadzirisa Kwemagadzirirwo Emhando Yezvirwere. MOJ Anatomy & Physiology . 2015; 1 (5). doi: 10.15406 / mojap.2015.01.00027.