Ndizo ziti zabwino? Ntchito Zochepa Zochepa Poyerekeza ndi Long Cardio Workouts
Ndi chiyani chomwe chili chabwino - maphunziro apamwamba kwambiri kapena kupirira? Maphunziro apamwamba kwambiri (HITT) ndi imodzi mwa njira zowonjezera zowonjezera thupi, kuchepa thupi komanso ngakhale kusintha masewera olimbitsa thupi. Ngakhale ndikukhulupirira kuti phindu la HITT , ndifunikanso kukumbukira ntchito yochulukirapo, kupirira kochita masewera olimbitsa thupi kungayese moyo wathanzi womwe ukuphatikizapo thupi labwino.
Ubwino ndi Zovuta Zophunzitsa Maphunziro Ofunika Kwambiri
Zofupikitsa, ntchito yowonongeka yakhala yowonongeka, ndipo mphindi zisanu ndi ziwiri zimangokhala zochepa chabe za chidziwitso cha machitidwe a HIIT. Kwa iwo omwe alibe nthawi kapena chidwi chokhala ndi nthawi yaitali zolimbitsa thupi, nthawi yogwirira ntchito ndiyo njira yabwino yopindulira zolimbitsa thupi ndikukhalabe ndi moyo kupitirira zolimbitsa thupi. Ndipo ngakhale kuti palibe funso kuti HIIT ndi njira yabwino yomanga, kukhala wathanzi, kukhalabe olimbitsa thupi, ndi kuwotcha mphamvu zambiri panthawi yochepa, anthu ambiri amakumana ndi zovuta zowonjezera kuti apeze phindu.
Ndine wothandizira kwambiri maphunziro apakati , koma ine ndikuwonekanso weniweni, ndipo pokhapokha ngati ndinu wothamanga, mutenge mpikisano, kapena muli ndi mphunzitsi wamkulu kapena mphunzitsi, ndizovuta kwambiri kudzilimbikitsanso kuchita zonse nthawi. Ndizovuta chifukwa zimapweteka.
Zambiri. Miyendo yanu idzawotchera, ndipo mapapu anu adzakuwa pamene mukuwombera. Ndilo mfundo, koma si aliyense. Muyenera kukhala ochiritsidwa ndikutsitsimula kupitiliza malo anu otonthoza kuti muthandizidwe. Nthawi zambiri zimatenga nthawi ndikuchita.
Ngakhale kuti nthawi ndizing'ono, sizinthu zokhazokha.
KUDZIWA, ngakhale kulimbikitsa kwambiri kukulitsa thanzi labwino, ndi kuthandiza kuchepetsa thupi la mafuta, si chinthu choyenera kuchita tsiku ndi tsiku. Mphamvu ndi zazikulu kwambiri kuti ngati zitachitidwa bwino, mudzafunika tsiku limodzi kapena awiri kuti mupeze bwino. Anthu ambiri sayenera kuchita HIIT maphunziro kuposa masiku 2-3 pa sabata.
Zimathandizanso kuwonjezera zosiyana pazochita zanu zolimbitsa thupi ndi kuphunzitsidwa pamtanda komanso kumaphatikizapo masiku otsika opirira. Kuphatikiza masiku ovuta kwambiri, masiku ochepa ophunzitsira kupirira, komanso masiku 2-3 a kulemera, angapereke pulogalamu yophunzitsira bwino ndikupanga thupi labwino.
HITT ndi Metabolism Yanu
Zigawo zazikuluzikulu zimagwiritsira ntchito mphamvu njira zosiyana ndi zomwe zimagwiritsidwa ntchito panthawi yaitali, zolimbikira zolimbitsa thupi. Maphunziro olimbikira makamaka amaphatikizapo njira yowonjezera mphamvu yotembenuzira mafuta osungirako ku mphamvu, zomwe zimafuna mpweya wochuluka. Kuchita masewera olimbitsa thupi kwambiri kumagwiritsira ntchito magetsi aerobic ndi anaerobic (glycolysis) kuti athandize kupanga mphamvu zokwanira kuti ayambe kuyesetsa kwambiri. Panthawi ya HIIT, thupi limagwiritsa ntchito glycogen ndi lactic acid kuti ikhale ndi mphamvu.
Kafukufuku wopita ku HIIT amasonyeza kuti kugwiritsa ntchito mphamvu imeneyi kumakhala ndi mndandanda wa madalitso ena, ndipo ochita kafukufuku ambiri amakhulupirira kuti kusintha kwa mahomoni komwe kumachitika panthawi ya HIIT kumawotcha mafuta kwambiri.
Ubwino Wopirira Kuchita Zovuta
Ngakhale zili zoona kuti nthawi zonse zimakhala zabwino kuti munthu akhale ndi thanzi labwino mu nthawi yochepa, chifukwa anthu ambiri amavutika kuchita, ndipo amatha kukhala ndi chiopsezo chochuluka kusiyana ndi kuchepa, mofulumira.
Malingana ndi kuwononga kotheratu, kanthawi kochepa, kansalu kotentha ka cardio ikhoza kuwotcha ambiri, kapena zopatsa mphamvu pa nthawi yonse yophunzitsira kusiyana ndi gawo lofulumira. Chifukwa chakuti kupirira kwa 60-70% VO2 Max kumaphatikizirapo kuteteza mphamvu kwa mphamvu ya thupi, mungathe kuchita maola ochuluka kwambiri, makamaka-popanda kutopa. Kugwiritsa ntchito pamunsiwu kumapangitsa thupi kugwiritsa ntchito oksijeni kuti likhale lothandiza kusintha mafuta.
Ichi ndi chifukwa chake nthawi zina amatchedwa "malo owononga" .
Kuti mukhale mu malo aerobic , muyenera kuchita masewera ochepa kusiyana ndi nthawi zovuta kapena kuchepetsani pamene mukuyamba kuyenda. Uthenga wabwino wokhudzana ndi kuchepa kwa thupi ndikutanthauza kuti mafuta (mafuta a thupi ) amakhala osatha, ndipo mukhoza kugwiritsa ntchito maola ambiri pogwiritsa ntchito mphamvuyi. Pachifukwa ichi, mphamvu zowonjezera zomwe zimagwiritsidwa ntchito pa nthawi ya cardio nthawi zambiri zimapitirira mphindi 10-20.
Tsiku lonse la kuyenda, kuyendetsa njinga, kudutsa pakati pa dziko la pansi kapena kusungunuka kungathe kuwotcha mosavuta ma calories 2000 kapena kuposa, malingana ndi malo omwe mumaphimba. Komanso, panthawi imeneyo, mudzapeza ubwino wokhala kunja kwa chilengedwe, komanso kutsegula kuzinthu zamakono tsiku ndi tsiku zomwe zimakhala zofala kwa ambiri mwa sabata.
Zifukwa zina zomwe mungaganizire kuphatikizapo kupirira kwanthawi yaitali ndizochitika chifukwa chakuti masewera anu amafuna, kapena chifukwa chakuti mumakonda. Ngati mukufuna kuchita bwino mu marathon, muyenera kuphunzitsa marathon. Chinthu chomwecho kwa aliyense amene akufuna kuyendetsa njinga makilomita 100 tsiku limodzi kapena kutsiriza Ironman Triathlon. Ngati mukufuna kuchita bwino pakupirira zochitika, muyenera kuphunzitsa kupirira zochitika. Ndipo anthu ena amangokonda kumverera komwe amapeza pambuyo pa masiku ochuluka a zolimbitsa thupi . Pazifukwa zonsezi, kupirira kuchitabe njira yabwino yothetsera thupi.
Kutaya Mafuta ndi Kupanga Thupi
Ngati muli ndi chidwi kwambiri pakuwona kusintha kwa thupi , kuyang'ana pa kukaniza maphunziro pamene mukudya zakudya zoyera, zowonongeka, kungakhale chinsinsi chachikulu cha kupambana, makamaka pakati pa zaka zapakati ndi zapakati. Ngati mukufuna njira yosavuta komanso yowonjezera yowunikira thupi lanu, yotsatira zakudya zabwino, yesetsani kukweza thupi ndikusankha mtundu wa mtima umene mumakonda-wofupika, wamtundu wautali kapena wautali, wochedwa cardio-chifukwa mwina zidzathandiza kupanga kusintha kwa thupi
Kuchokera
Mika Zuhl, MS, Len Kravitz, Ph.D. HIIT Vs. Maphunziro Olimbikira Okhalitsa: Nkhondo ya Aerobic Titans, IDEA Fitness Journal, Volume 9, Number 2. February 2012 [http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of -the-aerobic-titans]