Ndezvipi zviri nani? Kushanda Kwakawanda Kubudirira Kuenzaniswa neLong Cardio Workouts
Ndezvipi zviri nani - kudzidzisa kwekuvhara kwemazuva ekudzidzira kana kutsungirira kushandiswa? Kudzidzisa kwekudzivirira kwepamusoro (HITT) ndiyo imwe yenzira dzakanakisisa dzekuvaka muviri, kurasikirwa uremu uye kunyange kuvandudza mitambo yekuita. Kunyange zvazvo ndichitenda munezvibatsiro zveHITT , zvinokoshawo kuti ndiyeuke basa iro kwenguva yakareba, kushingaira kutsungirira muviri kunogona kutamba mune mararamiro ane hutano anosanganisira nguva yakareba yeutano.
Batsirwa uye Dhiyabhorosi yeKukuru-Inopindira Kupindira Kudzidziswa
Muchidimbu, kushanda kwakasimba kwave kuve kwakagadzikana kwemazuva ano, uye kupindira kwemaminitsi manomwe inongova chidimbu cheHIIT maitiro madzimambo. Kune avo vasina nguva kana kufarira mukutsungirira kwemazuva mashoma, nguva yekushanda yakava nzira yakanakisisa yekuwana mukana wekudzidzira muviri uye uchiri nehupenyu huwandu hwekuita muviri. Uye kunyange pasina mubvunzo kuti HIIT inzira yakanaka yekuvaka, kusimba, kuchengetedza muviri, uye kupisa simba rakawanda munguva pfupi, nguva yakawanda vanhu vane dambudziko kuita izvozvi zvakakosha kuti zvive izvo zvinobatsira.
Ndiri mutsigiri mukuru wekudzidzisa kwemazuva , asi iniwo ndiri munhu chaiye, uye kunze kwekuti iwe uri mutambi ane hanya, ane mweya wokukwikwidzana, kana ane mudzidzisi mukuru kana mudzidzisi, zvakaoma zvikuru kuzvikurudzira kuita zvose-kunze nguva. Zvakaoma nokuti zvinokuvadza.
Zvizhinji. Makumbo ako achapfuta, uye mapapu ako achadanidzira apo iwe uchinge uchinge waputira. Ndicho chikonzero, asi hachisi chevose. Iwe unofanirwa kuva nehutano hwehutano uye zvino zvinokurudzira kupfuurira kunze kwenharaunda yako yekunyaradza kuti uwane zvigaro. Izvi zvinowanzotora nguva nekuita.
Nguva dzenguva dzakakura, ivowo havasi ivo chete.
HIIT, nepo kubudirira zvikuru pakuwedzera muviri, nekubatsira kuderedza mafuta emuviri, haisi chinhu chekuita zuva rega rega. Izvo zvakanyanya zvakanyanya zvokuti kana zvikaitwa zvakanaka, iwe uchada zuva kana maviri kuti uwanezve zvizere. Vanhu vazhinji havafaniri kuita HIIT kudzidzisa kupfuura mazuva 2-3 pavhiki.
Zvinobatsirawo kuwedzera zvakasiyana pakuita basa rako rekuita nemumwe musikana wekurovedza uye kunosanganisira kuderera kusingagumi kutsungirira mazuva. Kubatanidza mazuva akaoma kwemazuva, kudzika-kuenzanisa kushingaira kwekudzidzira mazuva ekudzidzisa, uye mazuva maviri ekurevedza muviri, kunogona kupa purogiramu yakanaka yekudzidzisa uye kubudisa muviri wakakwana.
HITT uye Your Metabolism
Kukwirira kwemazuva mashoma kunoshandisa simba nzira dzakasiyana zvikuru nedzishandiswa munguva refu, kushingaira kutsungirira muviri. Kudzidzisa kutsungirira kunosanganisira kuburitsa simba rekuita kuti mafuta akachengeterwe simba, izvo zvinoda okisijeni yakawanda. Kushanda kwemaitiro ekudzivirira mukati kunoshandisa zvose aerobic uye anaerobic metabolism (glycolysis) kuti ibatsire kuunza simba rakakwana kupisa simba rakaoma. Munguva yeHIIT, muviri unoshandisa glycogen uye lactic acid nokuda kwesimba.
Tsvakurudzo yeHIIT inoratidza kuti kushandisa simba iri rinoratidzika kunge rine mhando yose yezvimwe zvinobatsira, uye vatsvakurudzi vakawanda vanofunga kuti kuchinja kwehomoni kunowanikwa munguva yeHIIT kunoita kuti mafuta awedzere kushanda uye anoshanda mushure mokunge chirongwa ichi chapera.
Mabatsiro Okutsungirira Kuedza Kudzidzira
Kunyange zvazvo ichokwadi kuti nguva dzose-dzakasununguka pakugadzira hurefu hwakakwana hwehutano munguva shomanana, kune vanhu vakawanda ivo zvakaoma kuita, uye vanogona kutakura njodzi yakakura yekukuvara pane kunonoka, kugadzikana kwema cardio.
Apo zvinosvika pakuzara kwekoriori kutsva, nguva refu, yakasimba ye cardio workout inogona kupisa sevakawanda, kana kuti mamwe makoriyori kupfuura nguva yose yekudzidzira kupfuura nguva yekukurumidza pfupi. Nemhaka yokuti kutsungirira kudzidzisa munenge 60-70% VO2 Max inonyanya kusanganisira aerobic simba metabolism, unogona kushandisa nguva refu-maawa, chaizvoizvo- pasina kusuruvara. Kushandisa pakureba kwakadzika kunobvumira muviri kushandisa oxygen kuti ibatsire kuchinja mafuta kune simba.
Ichi ndicho chikonzero dzimwe nguva chinonzi "mafuta-burning" zone .
Kuti ugare munharaunda yeaerobic , iwe unoda kushandisa zvishoma pane imwe nguva shoma kupfuura panguva dzenguva dzakaoma kana kunonoka apo iwe unotanga kupisa mweya. Nhau dzakanaka pamusoro pekushandiswa kwemagetsi kunobatsira kuti mafuta ( muviri wemafuta ) anenge asingagumi, uye unogona kushandisa maawa akawanda, maawa akawanda uchishandisa simba iri. Nokuda kwechikonzero ichi, iyo inowedzera simba inoshandiswa inoshandiswa munguva dzenguva dzenguva yemapirodiodio zvinowanzopfuura nguva yekugadzirira kwemaawa gumi nemakumi maviri.
Zuva rakakwana rekufamba-famba, motokari, kudarika-kuruka kwepasi kana kuputika kunogona kupisa zvinokwana 2000 makoriki kana kupfuura, zvichienderana nenzvimbo yaunopfeka. Kunyanya, panguva iyoyo, iwe uchakohwa zvakanakira kuva kunze kunze kwezvisikwa, uye kubvisa kubva kune zvese zvemazuva ose uye kunetseka kwakanyanya kune vazhinji vedu panguva yevhiki.
Zvimwe zvikonzero zvokufungisisa kusanganisira kushivirira kwenguva yakareba kuraira muitiro wako ndeyekuti mutambo wako unoda izvozvo, kana nekuda kwekuti unoda. Kana iwe uchida kuita zvakanaka mu marathon, unofanira kudzidzira marathon. Chinhu chimwechete kune ani zvake anoda kuvhara makiromita 100 pazuva kana kupedza Ironman Triathlon. Kana iwe uchida kuita zvakanaka mukutsungirira zviitiko, unofanira kudzidzisa kutsungirira zviitiko. Uye vamwe vanhu vanongoda manzwiro avanowana pashure pezuva refu rekutsungirira kurovedza muviri . Nokuda kwezvikonzero zvose izvi, kutsungirira kurovedza muviri kuchiri nzira yakanaka yekuvaka mafungiro.
Kurasikirwa Kwemafuta uye Kuumbwa Kwemuviri
Kana iwe uchinyanya kufarira kuona hutano hunochinja, kuisa pfungwa pakudzivisa kudzivirira kana uchidya kudya kwakachena, kwakagadzikana, kunogona kuva chinhu chikuru chekubudirira, kunyanya pakati pezera remakore nemakore. Kana uri kutsvaga nzira yakanakisisa, inobudirira yekusvika pakurongeka kwemuviri wakarurama kwauri, tevera kudya kwakanaka, ita imwe kusimudza kusimba uye usarudze rudzi rwemwoyo yeutano iwe unofarira-nguva pfupi, yakanyanyisa kana kuti kwenguva refu, inononoka cardio-nokuti zvimwe zvichabatsira kubudisa kuchinja kwomuviri wenyama
Chinhu
Mika Zuhl, MS, Len Kravitz, Ph.D. HIIT Vs. Kuenderera mberi Kudzivirira Kudzivirira: Hondo yeAerobic Titans, IDEA Fitness Journal, Volume 9, Nhamba 2. February 2012 [http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of -the-aerobic-titans]