Zvinhu Zvose Zvaunoda Kuziva Nekudzidzisa Kwekuvhara

Pane nzira iri nani yekuwedzera mafungiro emwoyo: Interval training . Kudzidzira hurumende yekudzidzira kune nzvimbo yayo mune imwe nzira yekushanda, asi chiitiko chekudzidziswa kwemazuva kungangova izvo zvaunoda kuti uratidze kushanda kwako uye kuwedzera muviri wako.

Vatambi vave vachishandisa kurairirwa kwemazuva kwemakore kuti vawedzere kubudirira, asi haufaniri kunge uri mutambi wechidiki kuti uwane zvidzidzo muhudziro hwako.

Chii Chinopesana Kudzidziswa?

Kusiyana nekugara panguva imwechete kana kuwedzerwa mukati me cardio , kudzidziswa kwemashure kunosanganisira kushandura zvikamu zve-high-intensive exercise pamwe nenguva dzokuzorora. Izvi zvinokubvumira kuti ushande zvakawanda munguva shomanana uye zvakanyanyisa kufara kupfuura kupedza basa rose pakushanda kwakasimba.

Imwezve yekuti ndiyo inoshanda kune marudzi ose ezvidzidzo. Kune vanotanga, nguva dzakasiyana-siyana dzinopa nzira yakachengeteka uye yakasununguka yekudzinga kunze kwenharaunda yekunyaradza uye, nokuda kwekuita kwenguva yakawanda, nguva dzevanaerobic dzinoita kuti basa rive rakaoma uye rinobudirira. Zvakatoratidzwa kuti kuvandudza varwere vane COPD uye chirwere chemagetsi.

Chinokosha ndechokuumba maitiro anokodzera zvaunogona kuita uye zvaunoda kubva pakushanda kwako.

7 Kubatsirwa Kwekudzidzira Kudzidzisa

• Kuwedzera kutsungirira - Kupindira kurovedza kunodzidzisa mwoyo wako kuputira ropa rakawanda kumisungo uye rinodzidzisa mishonga yako kuti ibvise oksijeni kubva nayo zvakajeka, zvichiita kuti mamwe mabasa ako ose ave nyore kubata

• Kunyanya kushanda zvakanaka - Kana usina nguva yakawanda, nguva yekushanda ndiyo nguva dzakanakisisa, zvichiita kuti iwe uwane zvakawanda zvakaitwa munguva shomanana
• Kuwedzera kwehutano hwemafuta - Kupindira kwekudzidzisa kunowedzera kushandiswa kwemuviri wemafuta uye carbs
• Mamwe masimba nekutsungirira - Kushanda pakakwirira kunokwidziridza chikamu chako chechibato uye kunovandudza kushanda kwako

• Kuderedza dambudziko rekukuvara - Nokuti unenge wakasiyana-siyana, ungakwanisa kudzivisa kukuvadzwa kwepamusoro kana kuideredza nekushanda kwenguva refu
• Zvimwe zvinonakidza - Kupindira kwekuvhara mukana kune zvakawanda zvakasiyana-siyana kupfuura mamwe mabasa, zvichiita kuti vasanyanya kunetsa
• Kurasikirwa kwehuremu - Zviongorori zvinoratidza kuti kudzidziswa kwemazuva, kunyange pakusimba kwakanyanyisa, kunogona kupisa mafuta akawanda uye, kana ukashanda zvakaoma, unogona kuwedzera kukurumidza

Enda neChenjeri

Nepo kune huwandu hwezvibatsiro, kudzidziswa kwemukati hakusi kwevanhu vose, kunyanya kudzidzira kwemazuva ekudzidzira mukati (HIIT) kana anaerobic kudzidziswa. Nguva dzeAnaerobic dzakaoma zvikuru pamuviri uye, kana dzakaitwa nokukurumidza kana kuti kazhinji, dzinogona kutungamirira kukuvara kana kushandiswa . Zvakakosha kuisa mukati mekudzidzira mukati uye zvishoma nezvishoma kuvaka simba rinopfuura kwenguva kuti udzivise matambudziko aya.

Kune mhando mbiri dzekudzidzira nguva: aerobic uye anaerobic. Iyo yekupedzisira inonyanya kuzivikanwa sekudzidzira kwepamusoro-yakadzika kwemaawa kana HIIT, uye iri kuva nenguva yayo muhutano hwemagetsi.

Aerobic Interval Training (AIT)

IAIT, iyo dzimwe nyanzvi dzinodanidzawo kudzidziswa kwemazuva ekurovedza muviri, inonyanya kushanda zvakaoma panguva dzako, asi kwete kuenda kunze, sezvamunoita nevanaerobic kudzidziswa.

IAI inosanganisira kushandura kuenzanisa kusvika kune-high-strength exercise (semuenzaniso, kumhanya nokukurumidza) nenguva yekudzorera (semuenzaniso, kufamba). Pfungwa iyi ndeyokushanda zvakaoma panguva dzebasa kana uchichengeta huwandu hunopfuura pasi makumi mapfumbamwe makumi mashanu ehuwandu hwepfungwa yako yepamwoyo kana paDanho 7-8 pamusoro pekufungidzirwa kwechikwata ichi .

Ndiani Anofanira Kuzviita?

IAI yakanaka kune chero hutano hwehutano. Vangangotanga vanogona kuchengetedza nguva dzebasa pamwero wakanyatsokodzera kuti uwane maitiro avo ehutano, asi mamwe maitiro ekufambira mberi angashandura urefu hwemazuva ose kuita kuti basa rive rakaoma zvikuru.

Nzira Yokuita Nemaitiro Akaremba

1. Sarudza chero basa re cardio - Izvi zvinogona kushanda nemupi wemashini kana basa: kumhanya, mabhasikoro, kufamba, elliptical, kuruka tambo, kickboxing nezvimwe.

1. Sarudza urefu hwekushanda kwako - Izvi zvinogona kuva maminitsi gumi nemaminitsi gumi nemakumi maviri ekutanga kwemavambo kana maminitsi makumi matatu nemakumi matatu emakore ekuwedzera.
2. Sarudza kureba kwebasa rako / nguva yekudzikinura - Nokuti uri kugara aerobic, unogona kugadzira chero basa / rekureruka rwakaita iwe unoda. Kana iwe uri mutanga, unogona kushandura 1-2 maminitsi akaoma ne 5 kana kupfuura maminetsi nyore. Kunyanya kufambira mberi kunogona kuita kuti basa ravo rive kwenguva refu (semuenzaniso, maminitsi gumi) uye nguva yavo yekudzoka inopfupi (semaminitsi maviri).
3. Tanga basa rako ne 5-10 kushambidzika-mberi kunoteverwa nebasa rako uye nguva yekudzorera. Chimwe chega imwe yehurefu hwekugadzirira.
4. Enderera ne5 miniti inotonhorera pasi uye tambanudza.

Iwe Unofanirwa Kuita Sei Kazhinji?

Iyi nzira yekurovedza (kukupa iwe uri kugara aerobic) inogona kuitwa kaviri kana kupfuura kakawanda pavhiki, zvichienderana nebasa rako rokugadzirira.

Aerobic Interval Training Training to Try

• 20-Minute Cardio yeVatangi veA Absolute
• 25-Minute Cardio yeVadzidzisi Vokutanga
• 30-Minute Cardio yeVadzidzisi Vokutanga
• Boredom Buster Treadmill Kupindira Kushanda - Maminitsi 45
• Boredom Buster Cardio-Medley Workout
• Mukana wekudzidzira vatsva - 2
• Kushanda kwepakati pekudzidzisa

Kudzidzisa kweAinobob Interval Training

Iyo inozivikanwawo seHigh-Intensity Interval Training (HIIT), nguva inobatanidza inosanganisira kuenda kunze kunze kwepakati pebasa rako. Izvozvo zvinoreva nguva shomanana pa85 kusvika ku100 muzana yepamusoro yepamusoro yemoyo wako kana Nhamba 9-10 pane iyi inofungidzirwa kuedza. Nguva yako yekudzorera inowanzotora nguva yakareba kana yakareba kudarika nguva yako yebasa, kubvumira muviri wako kunyatsogadzirisa nguva inotevera.

Ndiani Anofanira Kuzviita?

Zvimwe zvakanyanya kufambira mberi, ruzivo rwezvechiitiko kana vatambi vanoda kusundira miganhu yavo, kuwedzera kufanana uye kushanda uye havafungi kushanda pamatambudziko asinganzwisisiki.

Nzira Yokuita HIIT

1. Sarudza chero basa re cardio - Izvi zvinogona kushanda nemupi wemichina kana basa, chero bedzi iwe unokwanisa kushanda zvakaoma sezvaunogona panguva dzebasa.
2. Sarudza urefu hwekushanda kwako - Anaerobic yeHIIT kushanda kakawanda kazhinji nokuti yakaoma zvikuru. Iwe unogona kuchengeta basa iri kusvika kumaminitsi makumi maviri, zvichienderana nehutano hwehutano hwako nehuwandu hwekuedza. Kana iwe uchikwanisa kuenda kwenguva yakareba, hausi kushanda pakakwirira zvakakwana.
3. Sarudza hurefu hwebasa rako / nguva yekudzikinura - Nyanzvi dzinowanzokurudzira 1: 2 basa rokuzorora chiyero, izvo zvinoreva kuti nguva yako yokuzorora inopetwa kaviri kana nguva yako yepakati. Muenzaniso unenge uri kutora kwemaminitsi makumi matatu uye uchifamba kuti uwanezve kweminiti imwe chete. Kana iwe ukashanda nesimba rose, unogona kudiwa kunyange kwenguva yakareba kuti uwanezve.
4. Tanga basa rako nemaminitsi gumi nemaminitsi gumi nemashanu ekudziya kuti uve nechokwadi chokuti muviri wako wakagadzirira kushanda nesimba. Teerera pamwe nebasa rako uye nguva yekudzorera, kushandura imwe neimwe yehurefu hwekuita basa.
5. Endedze nehorera pasi uye tambanudza .

Iwe Unofanirwa Sei Kuti Uite HIIT

Kudzidzisa kwekuvhara kwemasikati kwakanyanya kunonetsa uye zviri nyore kuideredza kana iwe uchizviita kakawanda. Nyanzvi nyanzvi dzinokurudzira rudzi urwu rwekudzidzira 1-2 nguva pavhiki nekuzorora kana chiedza chekushanda kwemaitiro mukati. Iva nechokwadi kuti pane maawa 24 kusvika 48 pakati pekuita basa rimwe nerimwe kuitira kuti wakapa muviri wako nguva yakawanda yekuwanazve.

Anaerobic kana High-Interval Interval Training Training to Try

• High-Intensity Aerobic Interval Workout (HIIT) (Int / Adv)
• Mixed Interval Workout
• Sprint Interval Workout
• 30-60-90 Mushandirapamwe Wokubatanidza

> Sources:

> Burgomaster K, Howarth K, Phillips S, et al. Kufanana kwemagetsi ekugadzirisa muviri panguva yekurovedza muviri mushure mekuderera kwevhesi yepamusoro kwemazuva ekutsvaga uye tsika dzekutsungirira dzidzo muvanhu. J we Phys. 2008 Jan; 586 (1): 151-160.

> Kortianou EA, > Nasis > IG, Spetsioti ST, et al. Kubudirira kweKupedza Kudzidzira Kudzidzira Kuita Muvarwere neCOPD. Cardiopulm Phys Ther J. 2010 Sep; 21 (3): 12-9.

> Kravitz, Len. Mutungamiri wehutano hunotungamirira kumatunhu uye nguva. NZIRA Nhasi. 1996; 14 (1): 32-43.

> Talanian J, Galloway S, Heigenhauser G, et al. Vhiki mbiri dzekudzidzira kwepamusoro-soro aerobic nguva yekudzidzira inowedzera simba rekukanganiswa kwemafuta munguva yekurovedza muvakadzi. J weApp Phys. 2007 Apr; 102 (4): 1439-1447.

> Tjønna A, Lee S, Rognmo Ø. Kurudziro yeAerobic Interval Kupfuurira Kuenderera Mberi Kuedza Kudzidzira Sekurapa kweMetabolic Syndrome. Circulation. 2008; 118: 346-354.

> Trapp EG, Chisholm DJ, Freund J, et al. Migumisiro ye-high-intensive intermittent kudzidzira kurovedza muviri pakurasikirwa kwemafuta nekutsanya insulin mazana evakadzi vechidiki. Int J Obes (Lond). 2008 Apr; 32 (4): 684-91.

> Vogiatzis I, Nanas S, Roussos C. Kudzidzira kupindira sechimwe chimiro chekuita basa rinowedzera kune varwere vane COPD. ERJ. 2002 Jul; 20 (1): 12-19.