Nzira Dzakadini Dzinogona Kuwedzera Kuita Kwako Kushanda, Fat-Burning, uye Kufara pa Bike
Hungu, nguva: Vanhu vanowanzovada kana kuvenga. Vavengi vakaita semhando dzakasiyana-siyana uye kuwedzera kwezvinetso, izvo zvinogona kuvaka simba, simba, simba, uye simba pabhazikoro. Vavengi vanofunga kuti vangada kutasva panzvimbo yakasimba kwenguva yakareba, iyo yakanaka pakuvaka kutsungirira asi iyo ndeyezvose. Ichokwadi ndechokuti kune mazano akawanda asina kururama pamusoro pekukwira kwemazuva, pakati pevashandi vebhazi .
Zvitendero izvi zvisina kururama zvakanyanyoenderana nechinangwa chekudzidziswa kwemazuva, maitiro ezvimwe nguva, uye zvipo zvavanounza. Ngatitarisei pane imwe chete.
Zvinangwa
Kutanga, vanhu havawanzwisisiki nezvezvinangwa izvi zviri shure kwekudzidzisa kwemazuva. Icho chikuru ndechokuisa nguva dzekufambisa mabhasikoro (ane gear rinorema kana kukurumidza kufamba) izvo zvinoita kuti vatengesi vemwoyo vawedzere kutengesa, zvichizotevera nenguva dzekugadzirisa mafungiro (kuderedza mwoyo yavo mahara).
Imwe nzira isina kururama ndeyekuti nguva dzakasiyana-siyana dzinogara dziri aerobic apo, chokwadi, kutasva kunogona kusanganisira kusanganiswa kweeerobic uye anaerobic nguva. Yeuka: Pakati penguva yekutsvaga, chinangwa chako chinokwana 60 kusvika ku80 muzana yepamusoro-soro yemwoyo wako (MHR) uye chinangwa ndechokuvaka kushaya moyo kwepfungwa nekutsungirira; Kusiyana neizvi, panguva yeanaerobic nguva, moyo wako unotambanudza kusvika kune makumi mapfumbamwe nemapfumbamwe kubva muzana kubva muzana zvepfungwa yako yepamwoyo, kukubatsira kuvaka masimba nekutsungirira.
The Format
Panewo kusiyana-siyana nehurefu uye kuratidzika kwezvenguva nekudzidziswa kwemazuva. Mune mamwe mazwi, chiyero chebasa rekuita kuti nguva yekudzikinura haisi nguva dzose. Kunyange zvazvo pane kazhinji kacho chikwata che2: 1 chebasa chekudzikinura -kuita semasekondi 90 ekushingaira kunoteverwa nemaminitsi makumi mashanu ekudzikinura-mamwe maitiro ane chikwata che 1: 1 kana kunyange 1: 2 chiyero kana 1: 3 chiyero chepamusoro -kuwedzera kwemaitiro ekudzosa nguva.
Nguva dzeAerobic dzinowanzoita nguva refu uye dzinoitwa nechepamusoro zvakasimba, ine chikamu che1: 1 chebasa chekugadzirisa, asi nguva dzavanaerobic dzinowanzova dzishomanana nokuti dzinoshandiswa pakuzara-simba-simba (ndicho chikonzero chinoteverwa ne kwenguva yakareba kupora).
Hezvino izvo zvinogona kutaridzika mumushandi wemaminitsi 45:
- Tanga nemaminitsi mashanu ekudziya-kupera (kufamba pamwero wakaenzana pamugwagwa wakafara).
- Maminitsi matatu: Wedzera kushorwa uye ita zvishoma nezvishoma zvakakwira zvakasimudza pamusana pekuedza (kana kufamba).
- Maminitsi matatu: Deredza kukurira kwako kumugwagwa wakafara uye uchifamba zvishoma nezvishoma.
- Dzokorora kaviri.
- Masekondi makumi matatu: Itai mukana wekumhanya (kusvika kusvika 110 RPMs) kurwisa kusinganisa.
- Masekondi makumi matatu: Pedal paanotarisa zvakanaka (kushanda nesimba).
- Dzokorora mbiri dzimwe nguva.
- Maminitsi maviri: Wedzera kushorwa uye ita zvinorema kukwira paunoedza.
- Maminitsi maviri: Deredza kushorwa kwako kumugwagwa wakadzika uye uchifamba zvishoma paunenge ugere.
- Dzokorora mbiri dzimwe nguva.
- Masekondi makumi matatu: Gara uye unobatanidza nguva (110 RPMs) kurwisana nekuenzanisa.
- Masekondi makumi matatu: Pedal paanotarisa zvakanaka (kushanda nesimba).
- Dzokorora kamwe.
- Pedza neminiti maminitsi mashanu pasi.
Nekudzivirira kwemazuva ekudzidzira (HIIT) mumabhasikoro emunharaunda , nguva dzakanyanya dzinowanzova dzakanyanya kwazvo (peak power output), zvinotevera nekushanda kwekugadzikana kwemukati muchikamu che1: 1.
NeTata-style yekurovedza, basa nekugadzirisa zvishoma zvakapfupi uye chiyero chakasiyana, zvakare: Kuedza kwose kunogona kupedza maawa makumi maviri, zvichichiteverwa ne-10-seconds kupora (a 2: 1 chiyero). Aya maitiro ekugadzirisa nguva anowanzove akafupi-pahutano hwemaminitsi makumi maviri nemashanu, panzvimbo yemaminitsi makumi mashanu nemakumi matanhatu nemakumi matanhatu.
The Perks
Haisi kungoita chete kudzidziswa kwemaawa kunokubvumira kuvandudza simba rako reaerobic uye anaerobic, uye rinowedzerawo simba rako-uye rinokurumidza kuita izvi zvose kupfuura mamwe maitiro ekudzidzisa. Nenzira imwecheteyo, nguva yekurovedza muviri wako kuti uwane kukurumidza kukurumidza: Nokupikisa moyo wako, mapapu, mishonga, uye pfungwa nemazuva akakomba, kutevedzerwa nenguva dzekudzikinura, rudzi urwu rwekudzidzira hukubatsira kupisa makoriki nekukurumidza uye unoramba usingadi kuneta kupfuura iwe ungadai uchida kana iwe uchifamba nenzira yakasimba, inononoka.
Asi kusiyana kwakasiyana kwezvenguva kunogona kuunza zvakasiyana zvakasiyana. Somuenzaniso, chidzidzo cha2016 kubva kuCalifornia State University -San Marcos chakawana kuti vanhu vanopisa zvikuru makoriyori uye vanorondedzera maitiro akaderera ekufungidzirwa kwemazuva ekudzidzira kwemazuva mashomanana (kuita maminitsi masere emabhasikoro pa85 muzana marefu watts) kupfuura panguva sprint interval training (8 mabheti emaminitsi 30 ebhasikoro pabasa rose). Zvichakadaro, kuongorora kwekutsvaga kwekutsvakurudza kwekutsvaga kwekutsvaga kwekutsvaga kwakatowedzera kukonzera kuderera kwemuviri wepamuviri, pamwe chete nemafuta ekunze, kupfuura mamwe maitiro aerobic exercise.
Funga izvi zvikonzero zvakanakisisa zvekuisa maitiro ekudzidziswa kwemazuva ekupinda mumakwikwi emunharaunda, kunyanya kana uri kuedza kudzikisa pasi, kukurudzira simba rako, kana kuvandudza mafungiro ako emwoyo. Muviri wako unobatsira munzira dzose.
Sources:
American Council on Exercise. "Fit Facts: Interval Training."
American College of Sports Mishonga. 2014. "Kudzidzira Kuvhara Kwekudzivirira."
Zvinyorwa zveObesity. 2010 November 24; 868305. "High-Intensity Inopera Kudzidzira Kuita uye Fat Loss.