HIIT vs. Steady State Cardio: Kodi Ndi Bwino Kwambiri?

Kaya cholinga chanu ndi kulemera kapena kukwanira, cardio ndi chinthu chofunikira pa pulogalamu yanu yophunzitsa. Mukudziwa kuti cardio ndi kumene mumayaka mafuta ambiri pa nthawi imodzi, osati kokha, mafilimu a cardio amalimbitsa mtima wanu, mapapo, ndi minofu imene mukugwira.

Pamene tayamba kuyambira kupeza mapulogalamu a cardio, maphunziro odziwika bwino anali ovuta.

Mutha kutuluka panja kukayenda kapena kuthamanga kapena kugunda pamtunda, ndipo mwakukhoza, mungakhalebe ndi mphamvu zofanana panthawi yopuma.

Zaka zaposachedwapa, izi zasintha kwambiri. Maphunziro apamwamba kwambiri (HIIT) tsopano ndi tikiti yotentha. Ntchitozi zimaphatikizapo kusintha kusinthasintha, kugwira ntchito mwakhama nthawi zonse.

Kuchita masewera olimbitsa thupi kwakanthaŵi, kumapangitsa zotsatira zanu panthawi yochepetsera nthawi yomwe mumagwiritsa ntchito.

Izi zikumveka bwino, koma kodi ndibwino kuti ndikhale wabwino kusiyana ndi stade state cardio? Kodi ndi yani yomwe muyenera kuganizira ngati mukuyesera kuchepetsa thupi ndikuyenerera? Chofunika kwambiri, kodi mungasangalale ndi ntchito yanu ngati mukugwira ntchito mwakuya?

Zowona za HIIT

HIIT imaphatikizapo kukankhira thupi lanu kunja kwa malo ake otonthoza kwapakati paliponse mphindi zisanu mpaka 8 mphindi, malingana ndi zomwe mukuchita.

Lingaliro ndi kugwira ntchito pafupifupi 80 peresenti mpaka 95 peresenti ya kuchuluka kwamtima kwanu ngati mutayang'anitsitsa zolinga zamtundu wa mtima wanu, kapena msinkhu wa 9 mpaka 10 pazithunzi zomwe mukuganiza kuti mukuchita, zomwe zimadziŵikanso kuti mumakhala ngati mukuchita khama (RPE ).

Ntchito iliyonse imatsatiridwa ndi nthawi yochepetsera yomwe ingakhale yaifupi, yofanana, kapena yaitali kuposa ntchitoyo. Pakali pano, mumatengera mtima wanu mpaka kufika pamsinkhu wa 3 mpaka 4 mukuyesera. Mukusintha mphindi za mphindi 20 mpaka 60, malingana ndi msinkhu wanu, zovuta zanu, ndi zolinga zanu.

Phindu ndi Kutaya kwa HIIT

HIIT ili ndi mapindu angapo, kuphatikizapo:

• Zochita zowonjezereka: Kafukufuku wina wasonyeza kuti, ngakhale kuti misonkho yolimbitsa misonkho imakhala yolimba, HIIT ntchito yogwiritsira ntchito ikhoza kuyambitsa machitidwe aerobic ndi anaerobic . Izi zikutanthauza kuti thupi lanu liri ndi mphamvu zambiri ndipo limapindula bwino pa ntchito zanu zonse, ziribe kanthu zomwe zili.
• Zimathandiza kuti thupi likhale lopweteka kwambiri: Insulini yokhudzidwa imatanthawuza momwe thupi lanu limakhudzira thupi lanu ndi zotsatira za insulini. Pamene mthupi lanu limakhudzidwa kwambiri ndi insulin, thupi lanu silikusowa kuti insulini ichepetse mayendedwe a magazi. Pogwiritsa ntchito masewera olimbitsa thupi, izi zikutanthauza kuti HIIT yanu ingakuthandizeni kuti muzisamalitsa kugwiritsa ntchito shuga kuti mugwiritse ntchito bwino mafuta.
• Zimakuthandizani kutentha makilogalamu ambiri tsiku lonse Mmodzi wa madalitso opambana a HIIT ndi momwe thupi lanu limayaka pambuyo poti mumapangire ntchito yanu kuti mubwezere komwe munkayambe musanayambe. Izi zimatchedwanso kuti ntchito yopuma mpweya (EPOC), kapena kutuluka kwanu. Chovuta kwambiri kugwira ntchito popita kuntchito, kumatengera thupi lanu kuti likhale labwino, kutanthauza kuti mumatentha kwambiri maola ola limodzi kapena kuposerapo mukatha kuchita masewera olimbitsa thupi.
• Zimakuthandizani kutentha kwambiri mimba: Ngakhale nkhani yabwino ndi yakuti kafukufuku akusonyeza kuti HIIT ikhoza kukhala yothandiza kuchepetsa mafuta a m'mimba kusiyana ndi mitundu ina ya masewera olimbitsa thupi.

• Zimalimbikitsa thanzi lanu: HIIT ikhoza kuthandizira kuchepetsa kuthamanga kwa magazi ndi kusintha moyo wanu wa thanzi .
• Kuchita mwachidule: Chifukwa chakuti mukugwira ntchito mwakhama, mumapeza ubwino wophunzitsa nthawi yocheperapo kusiyana ndi momwe mungathere pochita masewera olimbitsa thupi. Kafukufuku wina wofalitsidwa m'nyuzipepala ya Journal of Sports Science and Medicine anawonetsa kuti magawo angapo oposa 10 pa sabata angapangitse thupi lanu kukhala lothandiza kwambiri popereka mpweya ku thupi lanu komanso kupititsa patsogolo thanzi lanu.

Komano, HIIT ili ndi zovuta zina, monga:

• Zingakhale zosamvetsetseka kwambiri: Pamene mutha kusintha momwe ntchito ikuyendera kuti mugwirizane ndi msinkhu wanu wa thupi, lingalirolo ndikutuluka kutali ndi malo anu otonthoza momwe mungathere.

• Sizikulu kwa oyamba kumene: Ngati mukukhala ndi moyo wambiri, HIIT mwina simukufuna kuyamba. Muyenera kumanga maziko olimba a cardio asanayese HIIT.
• Kuonjezera ngozi yovulaza: Kuchita masewera olimbitsa thupi monga sprints, plyometrics kapena jumps amabwera ndi ngozi yovulaza ngati thupi lanu silikukonzekera mtundu woterewu.
• Zingayambitse kupsereka kapena kunyengerera: Zovuta kwambiri HIIT ndizovuta kwa inu ngati simukuchita kanthu nkomwe. Akatswiri amalangiza 1-2 HIIT kugwira ntchito pa sabata kuti asagwiritsenso ntchito .

Chitsanzo cha HIIT Workout

Kuchita ntchito kumatha kukhazikitsidwa m'njira zosiyanasiyana. Mwachitsanzo, Ntchito za Tabata zimaphatikizapo kugwira ntchito mwakhama kwa masekondi 20 ndi mphindi 10 zokha za nthawi yopuma. Mumabwereza mobwerezabwereza kwa mphindi 4, monga momwe mukuonera masewerawa a Tabata .

Mukhozanso kupanga ntchito ndi nthawi yayitali yothandiza ntchito, monga kugwira ntchito mwamphamvu kwa masekondi makumi asanu ndi awiri ndi kupumula kwa masekondi makumi awiri, monga mu 40-20 mkulu wa nthawi yopuma .

Kufupikitsa nthawi zobwezeretsa, zovuta zimakhala zovuta chifukwa simunakonzekere ntchito yotsatirayi.

Ntchito yotsatirayi imaphatikizapo kuchuluka kwapamwamba kwambiri, kuchita masewera olimbitsa thupi kwambiri komanso ntchito 1: 1 yopuma chiwerengero.

Izi zikutanthauza kuti ntchito yanu imakhala ndi nthawi yokhala ndi nthawi yomweyo. Lingaliro ndilo kupitiliza, ngakhale momwe iwe umatopa mpaka kumapeto kwa zochitika, ngakhale ngati iwe umverera kuti ndizunguza kapena umaganiza kuti iwe sungakhoze kupuma, iwe uyenera kutenga nthawi yayitali.

Steady State Cardio

Mkhalidwe wokhazikika kapena wotsika kwambiri cardio ndi zomwe ambirife timakonda. Izi zimaphatikizapo kuchita masewera olimbitsa thupi mofulumira komanso mofulumira. Izi zikanakhala pafupi msinkhu wa 4 mpaka 5 pazolowera kukula.

Lingaliro ndilo kugwira ntchito pamlingo umene mungathe kuyankhula nawo mwinamwake kungokhala kovuta pang'ono.

Mapindu ndi Zoipa za Steady State Training

Maphunziro olimbitsa boma ali ndi mapindu ena monga:

• Osadandaula kwambiri pamaganizo a mtima: Chifukwa chakuti mukugwira ntchito yochepa, mukhoza kulimbitsa chipiriro chanu popanda kuika maganizo pamtima ndi thupi ngati kuchita masewera olimbitsa thupi.
• Kupirira kochulukirapo : Kuchita zochepa kwa nthawi yaitali kumakuthandizani kuti mukhale ndi chipiriro, m'mtima mwanu ndi minofu yanu.
• Kulimbitsa thanzi: Mofanana ndi HIIT, cardio imapangitsa mtima wanu kukhala wogwira mtima kwambiri, kutengera mpweya wabwino ku minofu mwamsanga. Mtengo wa cardio imathandizanso kuchepetsa kuthamanga kwa magazi, kuchepetsa nkhawa ndi nkhawa komanso, komanso zakudya zabwino, zingakuthandizeni kuchepetsa thupi.
• Kuthamanga msangamsanga: Chifukwa chakuti simukupanikizika kwambiri pamtima ndi thupi lanu, mumabwerera mwamsanga ndipo nthawi zambiri mumatha kuchita masewera olimbitsa thupi popanda vuto.
• Zimathandiza kuti thupi lanu likhale ndi mphamvu yogwiritsira ntchito mafuta: Mukamagwira ntchito pamunsi, mafuta ndi gwero lanu lalikulu la mafuta. Kukhala pa mlingo umenewo kumakuthandizani kuti muzisunga malo ogulitsira glycogen kuti mupitirize kugwira ntchito mwakhama. Izi sizikutanthauza kuti mumatentha mafuta ambiri , kuti thupi lanu likhale bwino pogwiritsa ntchito mafuta chifukwa cha mafuta.
• Zimapangitsa kuti minofu ikhale yochepa-pang'ono: Mitsempha yochepa kwambiri imakhala yothandiza kwambiri pogwiritsa ntchito oksijeni kuti ikhale ndi mphamvu, kotero mukhoza kupita kwa nthawi yaitali. Izi zimapangitsa kuti thupi lanu likhale ndi mphamvu.
• Zosangalatsa kwambiri: Chifukwa chimodzi chomwe timapangira ndi masewero olimbitsa thupi ndi chifukwa, pamlingo wina, timakonda. Kapena tingathe kulekerera. Zimakhala zomasuka kwambiri kugwira ntchito pamtunda wochepa kwambiri kuposa momwe ukulira. Ena ochita masewera olimbitsa thupi akhoza kusiya ngakhale atachita masewera olimbitsa thupi kwambiri chifukwa chakuti ndi osasangalatsa kwambiri.

Zina mwa zovuta za maphunziro odziwika bwino ndi awa:

• Chofunika nthawi: Ngati mukuyesera kuchepetsa thupi, muyenera kuchita masewera olimbitsa thupi ngati mukufuna kutentha makilogalamu okwanira.
• Kuopsa kwa kuvulala kwakukulu: Kuchita mofanana mobwerezabwereza kungapangitse kubwereza kupsinjika maganizo kupatula ngati mutaphunzitsidwa.
• Kuchepetsa: Sikuti aliyense amatha kutayika kwa nthaŵi yayitali, kupuma mofulumira, makamaka ngati nyengo ili yoipa ndipo mumayenera kupita pamtunda, njinga kapena magalimoto ena. Mtundu woterewu ukhoza kukhala wosangalatsa komanso wovuta ngati ukuchita nthawi zonse.
• Kulemera kwa mapepala: Kuchita zinthu zokhazikika pa cardio popanda kusintha zinthu kungapititse kumunda . Muyenera kutsutsa thupi lanu ndi ntchito zatsopano komanso zosiyana kuti zikhoza kusintha ndikukula.

Kodi Muyenera Kuchita HIIT, Steady State, kapena Onse?

Ndi zonse zomwe ziri mu malingaliro, ndi yani yomwe ili yoyenera kwa inu? Yankho lake limadalira makamaka kuti ndinu oyenerera komanso zolinga zambiri kuposa china chirichonse. Ndipo kumbukirani kuti akatswiri samalangiza kuchita HIIT kuposa kawiri katatu pa sabata.

Ndani Ayenera Kuyesa HIIT?

• Ndinu odziwa bwino ntchito ndi ntchito yopambana .
• Mukufuna kuganizira za kuchepa thupi ndi kutentha kwambiri ma calories panthawi yomwe mukugwira ntchito komanso pambuyo.
• Mukufuna kugwira ntchito yochepa chifukwa chokhala ndi moyo wotanganidwa.
• Mukufuna ntchito yomwe imasakaniza zochitika zosiyana ndi zovuta kuti zinthu zisangalatse.
• Mukufuna kuti mukhale ndi chipiriro mwamsanga.

Ndani Ayenera Kumanga Nawo Padziko Lonse?

• Oyamba kapena aliyense wobwerera kuntchito yayitali.
• Aliyense yemwe sangathe kuchita masewera olimbitsa thupi kapena sakonda kugwira ntchito mwamphamvu kwambiri.
• Wina akuphunzitsanso mpikisano wothamanga, monga hafu-marathon kapena marathon, ngakhale kuti mungagwire ntchito yamphamvu kwambiri malingana ndi ndondomeko yomwe mukutsatira.
• Aliyense amene waphunzitsidwa kupeŵa kuchita masewera olimbitsa thupi ndi dokotala.

Zabwino Kwambiri Padziko Lonse

Mu dziko langwiro, mungakhale ndi osakaniza onse awiri ndi HIIT . Kwa oyamba kumene, mukhoza kulimbikitsa chipiriro ndi zolimba pa maphunziro a HIIT mwa kuyamba ndi maphunziro a aerobic interval.

Izi zimaphatikizapo kusinthira mwamphamvu kuti ndikuchotseni kumalo anu otonthoza, koma osati kutali kwambiri kuti ndinu omvetsa chisoni kapena opuma. Kuwonetseratu koyamba kumeneku ndi malo abwino kuyamba.

Pamene mukuchita, mukhoza kuyamba kuwonjezera kukula kwa nthawi yanu sabata ndi sabata.

Chifungulo china chogwirira ntchito ku HIIT ndi chosagwirizana. Kuchita cardio nthawi zonse ndi momwe mumamangira maziko omwe angakuthandizeni kuti muzigwira ntchito mwakhama ndikupeza zambiri pa ntchito yanu.

Chitsanzo HIIT / Stead State Cardio Ndandanda

Tsiku 1: Mphindi 30 mphindi yopuma
Tsiku 2: Mphindi 40 ya cardio kupirira
Tsiku 3: Ntchito yopuma kapena yowala
Tsiku 4: Mphindi 25 wa Matata cardio
Tsiku lachisanu: 30 kapena mphindi zochepa za cardio, monga kuyenda, kuthamanga, njinga, ndi zina.
Tsiku 6: Ntchito yopuma kapena yowala
Tsiku lachisanu ndi chiwiri: mphindi imodzi yokhala ndi aerobic cardio kapena kupuma

> Zotsatira:

> CF, Farland CV, Guidotti F. Zotsatira za Maphunziro Akuthamanga Kwambiri Kuwonjezera pa Maphunziro a Steady State pa Aerobic ndi Anaerobic Capacity. Journal of Science Science & Medicine . 201ADAD; 14 (4): 747-755.

> Boutcher SH. Kuthamanga Kwambiri Kwambiri Kwambiri ndi Kuwonongeka kwa Mafuta. Journal of Obesity . 2011; 2011: 1-10. lembani: 10.1155 / 2011/868305.

> Pearson SJ. Maphunziro Apamwamba Okhazikika Pakati pa Maphunziro Omwe Amaphatikizapo Maphunziro Otsogolera Omwe Amapitiriza Kuphunzitsidwa Pogwiritsa Ntchito Matenda a Mitundu. MOJ Anatomy & Physiology . 2015; 1 (5). lembani: 10.15406 / mojap.2015.01.00027.